Are you one of those people who wake up and drink a glass of water to which they have added a few drops of apple cider vinegar (ACV) to jump-start their day. For many, this is now an every-day habit with the assertions that it supports digestion, supports weight loss, and stabilizes blood sugar. But is it quite the miracle draught or simply falling victim to another fad of well-being?

Apple cider vinegar can be a beneficial supportive tool for digestion, blood sugar control, and appetite regulation when used wisely. However, it’s not a miracle cure and works best alongside a balanced diet and healthy lifestyle. If you’re considering adding ACV to your routine, start slow, dilute it properly, and listen to your body’s response.

What Makes Apple Cider Vinegar So Popular?

Apple cider vinegar is a liquid that is fermented from apples that have been crushed, yeast, and bacteria. ACV has acetic acid, flavonoids, and healthy enzymes, which have been associated with many health benefits. Aside from being a standard addition to salad dressings and marinades, ACV has become known in the natural health world as a digestive aid, weight loss assistant, and blood sugar stabilizer.

Does Drinking ACV Every Morning Actually Help with Digestion?

As per Tripti Khanna, a licensed nutritionist, ACV can improve digestion by stimulating the production of stomach acid.

"Acetic acid in ACV breaks down food more effectively, making it less bloating and promoting gut health," says Khanna.

Raw, unfiltered ACV (the "Mother") has probiotics and enzymes that can help to create a healthy gut microbiome. But, for others, drinking ACV can cause distress, such as acid reflux or even loose motions.

Blood Sugar Regulation

One of the strongest benefits of ACV is the potential to manage blood sugar. A study presented in BMC Complementary Medicine and Therapies (2021) indicates acetic acid reduces the rate at which carbohydrates digest, slowing subsequent spikes in post-meal blood glucose and increasing insulin sensitivity.

A review of several studies found that frequent ACV consumption was associated with reduced fasting blood sugar and hemoglobin A1C levels—a measure of long-term blood sugar control. While encouraging, ACV is not a substitute for diabetes medication but can be incorporated as an added dietary aid under the supervision of a physician.

ACV and Weight Loss: Fact or Fiction?

Weight loss hype about ACV is all around, but how accurate is it? Khanna explains:

"ACV is not a magic weight loss pill, but it can be helpful with appetite control. Research indicates that it boosts satiety, and this could mean fewer calories consumed."

One study discovered that individuals who ate meals with ACV reported feeling full for longer periods and had a small reduction in calorie consumption over the course of the day. The effect is weak, and ACV will be most effective when used alongside a balanced diet and exercise routine.

Can ACV Help with Heart Health?

One study suggests ACV can benefit heart health through the reduction of LDL (bad) cholesterol levels and lowering of blood pressure. The primary substance, acetic acid, has been said to regulate lipid metabolism, possibly lower the risk for cardiovascular diseases.

Still, further large-scale human trials are necessary to establish such benefits. Khanna cautions, "If you have cardiovascular problems, get your doctor's approval before adding ACV into your regimen, particularly if you're taking any medication."

One of the more conflicting claims about ACV is its effect on acid reflux. Some people with low stomach acid find relief by drinking diluted ACV, as it helps stimulate stomach acid production. However, for those prone to heartburn or ulcers, ACV can worsen symptoms and should be avoided.

Is there a Right Way to Consume ACV?

If you’re considering adding ACV to your routine, here’s how to do it safely:

Dilute It: Combine 1 teaspoon to 1 tablespoon of ACV with a big glass of water in order to avoid throat burning and tooth enamel damage.

Timing Makes a Difference: Taking ACV 30 minutes prior to meals can help digestion, but skip it on an empty stomach if you suffer from acid reflux.

Go for Effervescent Products: ACV tablets or effervescent beverages provide a milder alternative to taking it without harming your teeth.

Don't Overdo It: Overconsumption of ACV may result in potassium loss, irritation of the stomach, and aggravated acid reflux.

Who Should Avoid ACV?

Although ACV has potential advantages, it is not suitable for all. Avoid or consult your physician prior to using ACV when you:

• Have ulcers, gastritis, or acid reflux
• Are taking diabetes or blood pressure medication (it may interact)
• Have throat irritation or enamel loss due to acidic foods

So, should you get on the ACV bandwagon? The answer is in moderation, correct usage, and knowing your own body's requirements.

Tripti Khanna is a licensed nutritionist at Fast&Up in India.

In the world full of people who are on their quest to defy aging like Bryan Johnson, we have another on the list, a 41-year-old doctor from London, Dr Mohammed Enayat. While speaking to Business Insider, the doctor, who is also the founder of the Hum2n longevity clinic said that tests which were taken some 18 months back indicated that his biological age was 24.

He has devoted his life to longevity which he says could be achieved through comprehensive routine that includes readily accessible supplements. While there is no universal test that measures one's biological age, Dr Enayat says that he used GlycanAge and TruAge PACE tests. These tests measure the chronic inflammation and then determine one's biological age.

What Works In Anti Aging?

Dr Enayat shared that he had been monitoring his health closely form the last seven years. He is also using wearable technology like an Oura ring, which is a smart ring that is used to track sleep and physical activities. He also recommended using fitness device which can help one monitor the physiological data, which includes heart rate, respiratory rate and resting heart rate, for this, he used a Whoop strap.

He had also been regular with his full body tests which included regular blood, urine, and microbiome tests. What has helped him is also his regular intake of supplements, which he has consistently taken and considers them as his "core".

"While I believe these supplements have supported my biological age reversal, I credit them as one component in a much broader framework," he told to Business Insider.

What Supplements Does The Doctor Use To Reverse His Age?

Dr Enayat shares a list of supplements that he uses in his journey to reverse his biological age. The first one on his list is vitamin B and folate supplement. He shares that he consumes it due to its "methylation gene defect". It causes high, pro-inflammatory homocysteine levels and in order to bring it down, he has to be on a good B complex and a folate supplement.

He also emphasized on the magnesium supplement. He revealed that his natural levels are already below the recommended levels, due to his dietary intake. In order to compensate that, he opts for magnesium bisglycinate, which is a form better known for absorption. "It works really well to bring my levels up," he shares.

Furthermore, magnesium is also beneficial for bone health, blood sugar regulation, and muscle function. They are also found in foods like legumes and leafy greens.

Lastly, he credits his age reversal to omega-3 fatty acid supplements. He reveals that even in this parameter, his natural levels are low.

Omega-3 fatty acids are present in fish and chia seeds. They have been linked with an improved heart health, reduced inflammation, and lower blood pressure.

In fact, in a recent study, published in Nature Aging, which involved 777 participant, it was revealed that daily gram consumption of omega-3 fatty acid was in fact, associated with lower "biological ages".

A team of researchers has discovered a group of brain cells responsible for creating “meal memories” — a finding that could explain why people often overeat after forgetting a recent meal. Published in Nature Communications, the study reveals how these neurons not only store information about what was eaten but also when it was consumed. The research, conducted on laboratory rats, may offer new insights into eating disorders, memory loss, and even distracted eating habits.

The Brain’s Food Log: What Are Meal Engrams?

Scientists observed that while eating, a specific set of neurons in the ventral hippocampus became active. These neurons formed what researchers are calling meal engrams — memory traces that preserve the details of eating experiences, including the place and time a meal occurred.

“Meal engrams function like biological databases,” explained Scott Kanoski, senior author of the study and professor at USC Dornsife. “They help the brain log not just the food, but the full context of the meal.”

Engrams have long been known to store different types of memories. This study is the first to identify engrams tied specifically to eating.

Why This Matters: Overeating and Memory Loss

The findings could help explain why individuals with memory impairments — such as those with dementia or brain injuries — may eat multiple meals in a short span of time. If the brain cannot properly recall a recent meal, it may mistakenly interpret hunger signals and prompt overeating.

Disordered eating can also be triggered by distracted eating. Whether it’s watching TV or scrolling on a phone, these distractions may interfere with how effectively the brain forms meal memories. According to lead author Lea Decarie-Spain, these interruptions weaken or prevent the creation of complete meal engrams. Without these memory markers, the brain may fail to recognize that a meal has already been consumed.

How the Brain Records a Meal

The study showed that rats formed meal memories during short pauses between bites — moments when their brains naturally surveyed the environment. These pauses are key to integrating various streams of information such as time, place, and sensory details. When attention is disrupted during these pauses, memory formation suffers.

Using advanced neuroscience tools, researchers monitored brain activity in real-time as the rats ate. When the meal memory neurons were destroyed, the rats forgot where food was located but could still perform non-food-related memory tasks. This suggests that these neurons are uniquely dedicated to processing meal-related memories.

Further analysis showed that these neurons communicate with the lateral hypothalamus, a brain area crucial for regulating hunger. When this link was blocked, rats overate and could not remember meal details — further proving the importance of this memory mechanism.

A New Angle on Obesity Treatment

Kanoski believes this research opens new avenues for managing obesity and disordered eating. While current approaches largely focus on calorie restriction and exercise, strengthening meal memory formation could become an equally important strategy.

“Remembering what and when you ate could be just as vital as making healthy food choices,” he said.

In a world filled with distractions, this study underscores the power of mindful eating — not just for the sake of enjoyment, but for better memory, appetite control, and long-term health.

Herbs and spices are important parts of our diet. Used to enhance the taste and aroma of the food, these spices can be used in various ways. However, is the incredible taste and strong aroma the only benefits you get from herbs? There are many benefits to them as well, whether it is making our immunity strong, warding off cold or other infections as well as keeping our brain health strong!

Two herbs you probably have in your kitchen, rosemary and sage, might be surprisingly good for your health. New research published in the journal Antioxidants suggests these everyday plants could help improve your memory and even protect your brain from serious problems like dementia, a condition that affects memory and thinking.

Power of Carnosic Acid

Research shows that a special substance found in both rosemary and sage, called carnosic acid, could lower your chance of getting Alzheimer's disease. Carnosic acid is a strong "antioxidant" (which fights off harmful things in your body) and "anti-inflammatory" (which reduces swelling and irritation). This means it helps protect your brain cells from damage, like the kind of damage that leads to Alzheimer's.

New Hope for Alzheimer's Treatment

In a recent study published in the journal Antioxidants, scientists created a new, more stable version of carnosic acid called diAcCA. Early tests in labs showed that this new compound helped improve memory, increased the number of connections between brain cells, and reduced harmful proteins (like amyloid-beta and tau) that are linked to Alzheimer's disease.

Scientists are hopeful that they can soon test diAcCA on humans. What's especially exciting is that diAcCA only becomes active in parts of the brain that are inflamed (swollen), which could mean fewer side effects. So far, studies in mice have shown no signs of harm and big improvements in how their brains work. Researchers also believe diAcCA might help treat other conditions that involve inflammation, such as type 2 diabetes, heart problems, and Parkinson's disease.

Other Brain-Boosting Compounds

Besides carnosic acid, rosemary and sage contain another helpful substance called 1,8-cineole. This compound helps stop the breakdown of acetylcholine, which is a brain chemical that is very important for learning and memory. By protecting acetylcholine, rosemary might help keep our brains sharp as we get older. Plus, rosemary is full of antioxidants that protect brain cells from damage caused by something called "oxidative stress," which is a big reason why our thinking skills can decline.

Even just smelling rosemary might help your memory! A 2016 study from Northumbria University found that people who were in a room that smelled like rosemary had better memory. In this study, older adults in a rosemary-scented room did much better on memory tests compared to those in a room with no smell, scoring 15% higher. They also felt more awake.

General Tips for Dementia Prevention

The NHS (National Health Service) in the UK gives general advice on how to lower your risk of dementia:

• Eat a healthy, balanced diet with lots of fruits, vegetables, and whole grains.
• Get at least 150 minutes of exercise (about 2.5 hours) every week. This means doing things like brisk walking, cycling, or swimming.
• Keep a healthy weight.
• Stop smoking if you do.
• Cut back on alcohol.
• Keep your blood pressure at a healthy level.
• Stay socially active, meaning keep connecting with friends and family.