We all learn a little something from social media and thanks to the health and wellness creators who keep putting out valuable content, we are able to catch in the knowledge for free! In such an instance Nutritionist Cory Rodriguez with 3.1 million followers on his Instagram posted a video on how can you optimize your morning coffee based on your health.

He has suggested a few additions to your morning coffee that can help you have a healthier life.

Coffee And Cocoa

He suggests that if you add cocoa to your morning coffee, it helps your heart health. As per Harvard Health Publishing, cocoa reduces inflammation associated with heart disease. In a 2010 article published on the same mentions of a randomized trial that involved 42 older women and men at high risk for cardiovascular disease. This was conducted by Spanish researchers, who gave half the participants 40 grams of unsweetened cocoa powder in 16 ounces of skim milk every day, and half of them were given plain skim milk. After one month, the cocoa drinkers had lower levels of adhesion molecules, the proteins that cause white cells and other substances to stick the walls of the arteries. The study was published in November 2009 in the American Journal of Clinical Nutrition.

Coffee And Collagen

Next up, Rodriguez suggests that if you add collagen to your coffee, it helps you achieve a clearer skin. How does it work?

As per a 2022 study published in the journal Dermatology Practical & Conceptual, it was found that both oral and topical collagen supplements improve skin moisture, elasticity, and hydration when orally administered. It also found that collagen reduces the wrinkling and roughness of the skin, the existing studies have not found any side effects.

Coffee And Cinnamon

While Rodriguez suggests that cinnamon helps balance your blood sugar levels. Let us find out the truth in it.

As per a 2019 study in the International Journal of Food Science, 3 to 6 grams of cinnamon consumption was found to affect certain blood parameters of individuals positively. The study also noted that cinnamon is claimed to be a natural insulin stimulant and the agents found in it serve as insulin to keep the blood sugar level stable.

Coffee And Protein Powder

It is not unknown that protein powder helps gain muscle, this is what Rodriguez also points out when he says if you combine these two, you can help your muscle gain.

In fact, Harvard Health Publishing too notes that people, especially older adults may benefit from eating one-and-a-half to two times as much protein as the RDA. It helps boost protein that helps in increasing strength and lean body mass.

Coffee And Mushroom

This might seem like an unusual combo, but if Rodriguez is to be trusted, this combo helps you achieve a better immune system. As per the UCLA Health, mushrooms can decrease the risk of cancer. Its lower sodium intake can also help with maintaining blood pressure. Furthermore, it contains macronutrients like selenium, vitamin D, and vitamin B6, which helps with your immune system as it prevents cell damage, boosts immune functions while reducing inflammation, and helps your body to form red blood cells, proteins and DNA, respectively.

Coffee And Rosemary

He suggests adding rosemary to coffee will boost your brain health. As per the University of Florida, rosemary can increase cognitive function and mood. In fact, researchers from Northumbria University said that this key component of herb is detected in bloodstream as soon as a person breathes in its aroma. Consuming it can further boost brain power by keeping neurotransmitter associated with memory in good working order.

Coffee And Salt

Many coffee roasters also agree with Rodriguez here. When you add salt to your coffee, it can in fact help reduce the perceived bitterness of coffee. The sodium in salt suppresses the taste bug that registers bitterness, making the coffee taste less harsh.

Coffee And L-theanine

If you love coffee, but get jitters, Rodriguez suggests you add L-theanine, as it helps combat jitters. It is because it has the effect of reducing anxiety. As per a 2019 study published in journal Nutrients, when L-theanine was administered on participants of a study for four weeks, they showed a sign of improvement in their cognitive functions, verbal fluency, sleep, and stress-related symptoms, and self-rating depression scale.

Coffee And Bananas

It is not just Rodriguez, but many nutritionists in the past too have suggested that bananas help with workouts. They offer key nutrients which improve exercise performance such as potassium and carbohydrate. A banana along with morning coffee makes a great combo before you hit the gym.

Note: These are just suggestions, before making any changes to your diet, please consult your doctor. It is also recommended to drink coffee without sugar for the most benefit.

Erythritol sweetener, commonly found in most of the food we consume, whether it is a protein bar or energy drink could be linked to stroke risk. While it is considered as a safer alternative to sugar as a natural sweetener, a study from the University of Colorado suggests it could damage cells in the blood-brain barrier.

The blood-brain barrier is brain's security system that keeps the harmful substance off the limits, while letting in nutrients. Research also suggests that it would lead to serious consequences for heart health and stroke risk.

Erythritol Sweetener Risk: What Did The Study Find?

In the latest study, researchers exposed cells that form the blood–brain barrier to erythritol levels typically seen after consuming a soft drink sweetened with the compound. What followed was a cascade of cellular damage that could leave the brain more vulnerable to blood clots, one of the leading causes of stroke.

The researchers found that erythritol triggered intense oxidative stress, overwhelming cells with unstable molecules known as free radicals. At the same time, it weakened the body’s natural antioxidant defences. This double hit impaired normal cell function and, in some cases, led to cell death.

Damage to blood–brain barrier cells is particularly concerning because this barrier plays a crucial role in protecting the brain from harmful substances circulating in the bloodstream. When its integrity is compromised, the risk of neurological injury rises sharply.

Erythritol Sweetener Risk: How It Disrupts Blood Flow Control

Even more troubling was erythritol’s effect on how blood vessels regulate blood flow. Healthy blood vessels constantly adjust their width—expanding when organs need more oxygen and nutrients, and narrowing when demand is lower.

This process depends on a delicate balance between two molecules: nitric oxide, which relaxes blood vessels, and endothelin-1, which causes them to constrict. The study found that erythritol disrupted this balance by reducing nitric oxide production while increasing endothelin-1 levels.

The result is blood vessels that stay constricted longer than they should, potentially restricting blood flow to the brain. This kind of dysfunction is a known warning sign for ischaemic stroke, the most common form of stroke caused by blocked blood vessels.

Erythritol Sweetener Risk: How It Interferes With Body's Clot Defense

The most alarming finding in the study was how body's natural protect against blood clot is disturbed. Under normal circumstances, cells release a substance called tissue plasminogen activator, which is described as a natural 'clot buster', which helps dissolve clots before they become dangerous. However, erythritol could interfere with this protective mechanism and allow clots to persist and cause damage.

Several have shown that people with higher blood levels of erythritol face significantly increased risks of cardiovascular events. In one major study, individuals with the highest erythritol levels were nearly twice as likely to suffer a heart attack or stroke.

However, researchers caution that the experiments were conducted on isolated cells rather than full blood vessels. More advanced models that better replicate human physiology will be needed to confirm the findings.

Erythritol occupies a unique space in the sweetener world. Classified as a sugar alcohol rather than an artificial sweetener, it escaped recent World Health Organization guidance discouraging artificial sweeteners for weight control. Its sugar-like taste has also made it a favorite in “keto-friendly” and sugar-free foods.

Ultra-processed foods (UPFs) have been dominating nutrition debates in recent months, but experts say not all UPFs deserve equal concern. Some may be far more disruptive to metabolic and heart health than others, depending on ingredients and frequency of consumption.

UPFs are industrially manufactured products that typically contain refined flours, industrial seed oils, added sugars, preservatives, emulsifiers and stabilizers. Several studies have linked high UPF consumption to obesity, metabolic disorders and cardiovascular disease. One recent study even suggested that eliminating UPFs could significantly accelerate weight loss, while others have connected them to a higher risk of chronic illness.

Speaking to Fox News Digital, Eric Berg, a Florida chiropractor and health educator known online as "the Knowledge Doc," highlighted five commonly consumed ultra-processed foods that may warrant extra caution.

Ketchup: Small Amounts, Hidden Sugars

Ketchup may seem harmless, but many commercial varieties contain significant amounts of added sugar, often in the form of corn syrup. Even when consumed in small quantities, frequent use can steadily increase daily sugar intake.

Over time, this added sugar may contribute to excess calories and disrupt metabolic health. Checking ingredient labels and opting for low-sugar or sugar-free alternatives can help reduce this hidden source of sweetness.

Flavored Yogurt: A Health Halo Problem

Yogurt is widely perceived as a health food, but flavored versions can be misleading. Many contain added sugars, artificial sweeteners and stabilizers that outweigh their nutritional benefits.

While yogurt itself can support gut health—especially when fermented with beneficial bacteria—experts stress that the health impact depends heavily on sugar content, ingredients and portion size. Choosing plain yogurt and adding fresh fruit or natural sweeteners at home is often a better option.

Soda Crackers: Refined and Deceptive

Soda crackers are often marketed as a light or “safe” snack, yet they frequently contain refined flours, added sugars and unhealthy oils. These refined ingredients are quickly digested, which may trigger blood sugar spikes, particularly when eaten without fiber or protein.

Healthier alternatives include whole-food-based crackers made from nuts or seeds, which offer more fibre, nutrients and longer-lasting satiety.

Candy Bars: More Than Just Sugar

Candy bars are one of the most obvious examples of ultra-processed foods. They are typically made with refined starches, seed oils and artificial additives while offering little to no nutritional value.

Frequent consumption of such products has been linked by nutrition experts to poorer metabolic health over time. The concern isn’t just sugar, but the combination of unhealthy fats, refined carbohydrates and additives that may collectively strain cardiovascular and metabolic systems.

Ice Cream Cones: The Overlooked Culprit

Interestingly, it’s not the ice cream itself but the factory-made cone that raises red flags. These cones are often ultra-processed, containing refined flours, added sugars, unhealthy oils and artificial ingredients.

When paired with commercial ice cream, the result can be a “double hit” of sugar, unhealthy fats and additives, significantly lowering the overall nutritional quality of the treat.

The Bigger Picture

Experts emphasize that moderation matters, and occasional indulgence isn’t the issue. The real concern lies in habitual consumption of ultra-processed foods that quietly dominate daily diets. Reading labels, prioritising whole foods and being mindful of ingredient lists can go a long way in protecting long-term health.

Magnesium has become one of the most talked-about nutrients in the supplement space, especially among people looking to improve sleep, reduce stress, and support brain health. While experts consistently stress that magnesium-rich foods should be the first line of defense, supplements are often recommended when dietary intake falls short, provided they are taken after consulting a doctor.

Magnesium plays a critical role in brain function and overall health. It is involved in more than 300 enzymatic processes in the body, influencing everything from nerve signalling and muscle function to bone strength and sleep regulation. But not all magnesium supplements are the same, and choosing the wrong form could mean wasting money or dealing with unwanted side effects.

In an Instagram video published on February 2, neuroscientist Robert WB Love, who focuses on brain health and Alzheimer’s disease prevention, explained the differences between commonly available forms of magnesium. He also stressed why women above 50, in particular, should take magnesium intake seriously.

Why magnesium matters, especially for women over 50

According to Love, magnesium is essential for maintaining a healthy brain and body. He warned that when the body does not get enough magnesium through food or supplements, it compensates by pulling magnesium from the bones.

“Women over 50, listen up,” he said in the video. “If you don’t eat enough magnesium-rich foods or take a magnesium supplement to get the right amount, your body will literally steal magnesium from your bones to use in vital processes throughout the body.”

This, he explained, is why consistent magnesium intake is not just important for brain health but also for protecting bone strength as women age. Ensuring adequate magnesium through diet and supplementation can help support both cognitive function and skeletal health.

Magnesium citrate: Common but not ideal

Magnesium citrate is one of the most widely available forms, largely because it is inexpensive. However, Love described it as a low-quality option for brain health.

“It’s hard to absorb and can upset your stomach,” he explained, adding that many people experience digestive discomfort after taking it. Because of its poor absorption, magnesium citrate may not deliver meaningful benefits to the brain, making it a less effective choice overall.

Magnesium glycinate: Gentle and effective

Magnesium glycinate, according to the neuroscientist, is one of the better options available. It is well absorbed, gentle on the stomach, and beneficial for the brain and the rest of the body.

He also highlighted its positive impact on sleep and stress levels. Many people report sleeping better when they take magnesium glycinate before bedtime, making it a popular choice for those struggling with restlessness or anxiety.

Magnesium threonate: Best for the brain

Magnesium threonate stands out because of its ability to cross the blood-brain barrier. Love explained that this allows it to directly enter the brain, making it the most potent form for cognitive health.

However, it is more expensive and harder to find than other forms. Despite this, he noted that both magnesium threonate and magnesium glycinate are excellent options for brain support.

Magnesium taurate: The underrated option

Love also pointed to magnesium taurate, a form that does not get much attention. According to him, it is particularly beneficial for heart health.

“What’s good for your heart is good for your brain,” he emphasised, suggesting that magnesium taurate may offer indirect brain benefits by supporting cardiovascular function.