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Chatting Supplements: Apple Cider Vinegar + Ashwagandha 

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Welcome back to Chat Sh*t Get Fit - Chatting Supplements. This week we explore the world of "voodoo" (as Tom calls it) and take a closer look at Apple Cider Vinegar (ACV) and Ashwagandha. Both come with a plethora of health benefits and due to the risk of their gummy form and promotion from athletes you seem to see them all over the place physically and virtually. The question is do the claims stand up to the latest scientific evidence or is it all placebo? 


The claims we focus on in today's episode are

  • Weight loss/management

  • Gut Health

  • Heart Health

  • Immunity/Immune Health

  • Skin Health

  • Physical Performance

  • Sleep

  • Memory

We use the commonly reported benefits as a guide + Goli a well-known player for these supplements has a citation page offering scientific evidence to back the numerous health-boosting claims. Spoiler alert: Bill & Tom are not impressed. By the end of this episode, you'll be able to make a more informed decision whether to buy these (sometimes expensive) supplements.


In this episode, we also launch our brand new Patreon! We are super excited about this as it allows you to get more great content from us but at the same time support the running of the podcast. Currently, we have 3 tiers with extras ranging from access to live podcast specials and Monthly Q&As  all the way to Train Primal Membership & health-boosting consultation calls with Bill or Tom once a month. For all the details and to join us on Patreon head to


Cannonball Coffee. Great tasting and super powerful which WILL give you a boost in the gym. We spoke to Cannonball Coffee on a previous podcast and you can listen to that here to see why we are such fans. So if you want to support us in some small way and get some great coffee head to and use code PRIMAL10 for 10% off any order.


New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic.


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Studies Mentioned

Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet

Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus

Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar

Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects

Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression

Antifungal Activity of Apple Cider Vinegar on Candida Species Involved in Denture Stomatitis

Apple cider vinegar soaks [0.5%] as a treatment for atopic dermatitis do not improve skin barrier integrity


Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis

Effects of Ashwagandha (Withania somnifera) on VO2max: A Systematic Review and Meta-Analysis

Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults

Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety

Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions

Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract

A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults

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