I admit to them that, as a runner, I had swallowed this lie. I imagined myself pivoting to swimming in 20 years, hobbling to the leisure centre cursing every mile I ever ran.

“No!” Xand exclaims, “swimming’s a non-weight-bearing exercise. Everyone, but particularly women, need to do weight-bearing exercises, so weight-lifting, walking, running, this stuff builds bone density. Swimming’s great, but it’s not going to build your bone density.”

“Fasting is another good one,” Chris says. “It’s either really good for you [for weight loss], or really bad for you, because it loses you muscle and muscle loss is the main determinant of how fast you age. So you’ve got this extreme debate, but most people aren’t able to fast enough to lose muscle, and aren’t building enough muscle to have to worry about losing it.

“So it’s the wrong argument to be having. In the UK, most of us are eating a huge quantity of ultra-processed food, and our health is more determined by that than our ability to fast between eating it.”

They are warming up nicely now. The good-point-making is almost competitive. Xand’s turn. “My wife, who’s a massive expert in food policy, will say to me, ‘What’s the perfect healthy breakfast? What should a human eat for breakfast?’ I’m like, I don’t know. Chris doesn’t know. We’re doing to ourselves what the internet does to you, believing there’s an idea of a perfect breakfast, and that’s not the right way of thinking about it, but we can’t help it.”

Look at continuous glucose monitors, Chris says. “It intuitively feels like the right thing to do. We know people with diabetes benefit from maintaining healthy blood sugar and not letting it get too high, so it would seem obvious that the rest of us should stop glucose spikes.”

For a long time, Xand was one of those people eating too many UPFs. Throughout the twins’ childhood and adolescence in west London, they were identically lean, with healthy and hearty appetites. Then, after his decade in the US, Xand ballooned to 19 stone, making him clinically obese. Tim Spector even called him “a disgrace to [his] genes”.

Chris was judgemental throughout. Eventually, a therapist told them Chris needs to leave Xand alone. “That set me free to change, and it helped Chris be less annoying,” Xand says, cheerfully.

Chris tries not to intervene. “I work very very hard never to tell anybody what to eat. I have no food advice for anyone, and certainly not for anyone I love. But we used to argue a lot about food.”

Xand is sympathetic. “We used to argue a lot about food because I was eating terribly unhealthily, and your family worries about you when you’re doing something self-destructive. All that was very difficult for Chris.”

That’s all behind them now. And they may not always agree when it comes to health and wellness, Chris says, but they do share the same basic thesis.

“The state of your health is broadly determined by the country you live in, then the city, then the borough, then the exact street, then which house.,” Chris elaborates. “Also where you were born, your income, your friends…

“You’re trapped between the genetic hand you’re dealt and the structure of the world around you. And you’ve got this tiny bit of wiggle room in the middle where, if you play these cards a bit better, if you understand how these forces control you, you can manipulate them and avoid them.”

Unless the BBC halts them, then, they’ll keep the new show going until they run out of health-related subjects they feel people could do with understanding better – if only to take more control of their lives. On that basis, it may go on forever.

“That’s the dream,” Xand says, with a wide grin. “I mean, Melvin Bragg’s still going. Has he ever done the same topic twice? Probably.”

Chris weighs this up. “Until death do us part.”

Drinking alcohol may have become a symbol of letting go and having a good time with your friends, but even one night of drinking could harm your body. Even if you are an occasional drinker, the effects of alcohol could last up to 24 hours. The more you drink, the worse gut leakage becomes; even a single night of binge drinking can cause a much more severe reaction. (Freepik)

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Dr Joseph Salhab, MD (gastroenterology), often shares tips and facts about gut and kidney health on Instagram. In a video shared on June 18, he explained how drinking alcohol for only one night can ‘trigger a leaky gut, allowing bacterial toxins to enter the bloodstream and cause inflammation for 24 hours.’

What happens when you binge drink, even for one night?

Dr Salhab quoted a 2014 study to explain what happens to your body when you binge drink even for one night. Per the gastroenterologist, the research found that just one night of binge drinking can seriously mess with your gut.

He wrote, “It essentially makes your intestines ‘leaky’, allowing harmful bacterial toxins to escape and get into your bloodstream. The study clearly showed that the more you drank, the worse this gut leakage became, with a single night of binge drinking causing a much more severe reaction.”

What is leaky gut?

According to the gastroenterologist, there is no disease called ‘leaky gut’. “It describes a phenomenon that can happen with certain other gut diseases or chemical toxins, such as alcohol,” he explained.

“The term ‘leaky gut’ is often misused on social media. It is a real medical phenomenon where increased intestinal permeability occurs as a result of disease processes. In certain conditions like celiac disease, inflammatory bowel disease (IBD), and even critical illness or infections, the gut lining can become compromised, allowing larger molecules to pass through – a phenomenon sometimes referred to as ‘leaky gut’ in popular media,” Dr Joseph added.

Per the expert, while the term itself is often oversimplified or misapplied, the underlying pathophysiology is very real and well-documented in medical literature.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

When we think of vital organs, our brain and heart usually grab the spotlight. But your liver — that unsung, hardworking hero — quietly handles over 500 functions in your body, including detoxification, protein synthesis, and metabolism.

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Yet, it’s often misunderstood. On

World Liver Day

2025, it’s time to bust some widespread myths and replace them with facts that could potentially save your liver — and your life.

Let’s decode the most common myths with insights from top hepatologists, Dr. Ankur Jain (Max Super Speciality Hospital, Dwarka) and Dr. Vishal Khurana (Metro Hospital, Faridabad).

1. Myth: The liver can’t regenerate

Fact: The liver is the only internal organ in your body with the ability to regenerate itself.

Even if 70% of it is damaged or surgically removed, it can grow back to its original size — as long as the damage isn’t continuous or chronic (like long-term alcohol abuse or unmanaged hepatitis). But don’t take this as a free pass to mistreat it. Its regenerative capacity doesn’t mean it’s invincible.

Poll What lifestyle change do you believe is most effective for liver health? Following a liver-friendly diet Reducing alcohol consumption

2. Myth: You need detox teas or cleanses to ‘clean’ your liver

Fact: Your liver is your natural detoxifier.

It processes and eliminates toxins on its own.

You don’t need fancy detox teas, juices, or ‘cleanse’ kits to support your liver. In fact, many of these products are not backed by scientific evidence and could even cause more harm than good — especially those loaded with unregulated herbs or chemicals.

3. Myth: Only alcohol harms your liver

Fact: Alcohol is just one culprit.

Today, non-alcoholic fatty liver disease (NAFLD) is one of the fastest-growing liver conditions in India and globally.

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It’s mainly linked to poor diets, sedentary lifestyles, obesity, insulin resistance, and high cholesterol. So even if you’re teetotal, you’re not necessarily in the clear.

4. Myth: Liver disease always comes with clear symptoms

Fact: Liver damage is often silent.

Symptoms such as fatigue, yellowing of the eyes (jaundice), abdominal swelling or pain usually appear in the later stages. Many people live with liver disease for years without knowing it.

That’s why periodic checkups and liver function tests are crucial — especially if you have diabetes, obesity, or a family history of liver disorders.

5. Myth: If you’re thin, you can’t get liver disease

Fact: Fatty liver is not exclusive to the overweight.

Dr. Jain warns that lean individuals with unhealthy diets, insulin resistance, or high cholesterol can still develop NAFLD. This phenomenon, sometimes called “TOFI” (Thin Outside, Fat Inside), highlights how metabolic health isn’t just about your waistline.

6. Myth: All supplements are safe for the liver

Fact: Many over-the-counter supplements can be toxic.

High doses of vitamin A, green tea extract, kava, and some bodybuilding supplements have been linked to liver injury. The misconception that “natural equals safe” is dangerous. Always talk to a doctor before starting supplements, even herbal ones.

7. Myth: Liver damage is always irreversible

Fact: Early liver damage can be reversed.

With timely lifestyle modifications — such as cutting down on alcohol, eating a liver-friendly diet, increasing physical activity, and managing underlying conditions — the liver has the capacity to heal and regenerate in many cases.

8. Myth: Liver disease is only for heavy drinkers

Fact: Viral infections, medications, obesity, and even genetics can play a role.

Dr. Vishal Khurana notes that liver diseases like hepatitis B and C, drug-induced hepatitis, and inherited conditions such as Wilson’s disease are non-alcoholic in origin.

While alcohol is a significant risk factor, it’s just one part of the bigger picture.

9. Myth: Liver disease cannot be prevented

Fact: Most liver conditions are preventable with the right lifestyle.

Maintaining a balanced diet, exercising regularly, avoiding excess alcohol, staying vaccinated (for hepatitis), and limiting exposure to environmental toxins can drastically lower your risk.

10. Myth: Liver disease affects only older people

Fact: It can affect anyone — including children.

Children with obesity are now showing early signs of fatty liver. Also, hepatitis infections and genetic disorders can lead to liver problems in young people.

Liver health

isn’t just a senior citizen concern anymore.

11. Myth: Drinking in moderation can’t harm the liver

Fact: Even moderate alcohol consumption can damage a vulnerable liver.

There’s no universally “safe” level of alcohol, especially if your liver is already inflamed or fatty.

Cutting back (or abstaining entirely) is one of the best gifts you can give your liver.

12. Myth: If you’re diagnosed with cirrhosis, you’ll definitely need a liver transplant

Fact: Many patients with cirrhosis manage well without transplantation.

With medications, lifestyle changes, and close monitoring, many people with early-stage cirrhosis can stabilize or even improve. A transplant is only required in advanced, unresponsive cases.

13. Myth: Fatty liver disease only affects overweight people

Fact: Genetics, cholesterol, and sugar metabolism matter too.

A surprising number of people with normal body weight still develop fatty liver. So don’t let your BMI be your only health metric. Get screened if you have other risk factors.

14. Myth: Cirrhosis always leads to liver cancer

Fact: While cirrhosis raises the risk of liver cancer, not everyone with cirrhosis will get it.

Regular monitoring and timely imaging (like ultrasounds and MRIs) can help detect early signs of liver cancer — when it’s most treatable.

Foods that compromise your liver health (and what you should eat)

On this World Liver Day, let’s drop the myths and tune into science. The liver is a powerful, resilient organ — but it has its limits. You don’t need drastic cleanses, extreme diets, or expensive pills. What your liver really wants is simple: less alcohol, more fibre, fewer processed foods, regular exercise, and annual checkups.

You don’t have to wait for a diagnosis to start treating your liver better. Prevention, after all, is easier than cure — especially when the organ in question rarely rings the alarm until it’s already in distress.

Apple cider vinegar has been touted as a health tonic for thousands of years. In ancient times, it was used as a treatment for coughs and infections. Today, it’s lauded as a weight loss aid, a remedy for acid reflux and a way to help manage blood sugar.

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But can it do all of those things?

There’s room for doubt, with further research needed to support any possible apple cider vinegar benefits.

What is apple cider vinegar?

Apple cider vinegar (ACV) is apple juice that’s been fermented twice. Its claim to fame is acetic acid, which forms during the fermentation process and is thought to have a variety of health benefits.

ACV is made by mixing crushed apples with yeast, sugar or another carbohydrate. After a few weeks, natural bacteria and yeasts ferment the juice, changing the carbohydrates into alcohol. The second fermentation process changes the alcohol into acetic acid.

“If you look at the nutrition facts label, apple cider vinegar doesn’t show high amounts of vitamins, minerals or even calories,” says registered dietitian Beth Czerwony, RD, LD. “Its potential health benefits are found in substances that aren’t part of the standard nutrition label.”

Raw apple cider vinegar contains:

Acetic acid, which can kill harmful bacteria — ACV is about 5% to 6% acetic acid

Natural probiotics (good bacteria), which can improve your immune system and gut health

Antioxidants, naturally occurring substances that can prevent damage to your body’s cells

Both pasteurized and raw apple cider vinegar are sold in stores. But for health purposes, most people use raw apple cider vinegar — the kind that’s a little bit cloudy. The cloudy sediment at the bottom of the bottle, sometimes known as “the mother,” contains more natural bacteria and yeasts.

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Possible benefits of apple cider vinegar

So, is apple cider vinegar good for you? Some studies suggest that apple cider vinegar could boost your health. But Czerwony says most of the studies are small and need further research to support their claims.

Still, it’s worth talking about ACV’s possible benefits.

1. It may lower blood sugar

One of the biggest health claims for apple cider vinegar is related to diabetes and blood sugar management. When you have Type 2 diabetes, your body’s cells can’t properly take up sugar (glucose) from the foods you eat.

An analysis of studies shows evidence that apple cider vinegar may decrease fasting plasma glucose levels when taken with a meal full of complex carbohydrates. It does that by slowing down food’s journey from your stomach to your small intestine (gastric emptying) and the absorption of glucose molecules.

“Apple cider vinegar might lower your glucose a little, but not enough,” cautions Czerwony. “To prevent or manage diabetes, it’s really important to follow a healthy diet and exercise plan.”

If you take medication to lower your blood sugar, it’s best to check in with your doctor before you incorporate apple cider vinegar into your everyday life.

2. It may lower cholesterol

That same meta-review also suggests that apple cider vinegar decreases total cholesterol and triglycerides (a fat found in your blood) while raising “good” cholesterol (HDL).

But Czerwony stresses that larger studies are needed to fully understand the role ACV may play in cholesterol management.

“Research has shown that ACV can improve blood sugars by delaying gastric emptying, which slows down the release of carbohydrates in your body. This may also help with weight loss, particularly belly fat,” explains Czerwony. “It has also been shown that ACV improves cholesterol levels, which is more pronounced in people who have Type 2 diabetes.”

3. It may calm acid reflux

Gastroesophageal reflux disease, GERD, acid reflux, heartburn — no matter what you call it, it’s unpleasant. And if it happens to you on the regular, you’re probably desperate for a remedy.

Some people swear by apple cider vinegar for acid reflux. The idea is that because ACV is a probiotic, it can introduce “good” bacteria into your gut and lead to digestive balance that lessens your GERD symptoms. Seems likely enough, right?

“There’s no real science to back up the claims about ACV’s anti-heartburn power,” Czerwony states. “But if your healthcare provider says it’s OK for you to take, then there’s likely no harm either.”

4. It may aid in weight loss

Some people claim that apple cider vinegar has helped them lose weight, but the science isn’t solid.

Researchers once thought that acetic acid could help you burn more fat and change your body’s appetite-stimulating hormones. That’s no longer thought to be true.

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But a systematic review of studies shows that apple cider vinegar can help you stay full for longer, which can curb the urge to snack for about two hours after eating. And another study of 120 adolescents and young adults with overweight and obesity shows that ACV may contribute to a decrease in body weight and body mass index (BMI).

Still, don’t count on ACV to help you shed pounds.

“There’s no concrete evidence that it has any long-term appetite suppression benefits,” Czerwony clarifies.

5. It may boost your immune system

Because it’s fermented, ACV is chock-full of natural probiotics, which Czerwony says can balance gut microbiota and improve immune health.

“The high levels of polyphenols neutralize free radicals in our bodies,” she shares. “Because of its antibacterial properties and improvement of gut microbiota, this ultimately will improve gut health, which indirectly improves cellular health.”

6. It may prevent cell damage

ACV contains antioxidants that protect your cells against free radicals, which are atoms, molecules and ions that can alter your cellular DNA.

Apple cider vinegar side effects

Apple cider vinegar is highly acidic, which can present some problems.

Its acidity can erode your tooth enamel, the protective shield on the outside of your teeth. Once it wears away, you can’t get it back. The acetic acid in straight, undiluted ACV can also burn your esophagus.

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“To help prevent these problems, water down your ACV by adding a tablespoon to a mug of warm water,” Czerwony advises. “This cuts down on the amount of acid hitting your teeth and throat.”

Other possible side effects include:

Low potassium levels. Apple cider vinegar may affect potassium levels. Czerwony says you shouldn’t use it if you already have low potassium levels (hypokalemia), as it could make the condition worse.

Apple cider vinegar may affect potassium levels. Czerwony says you shouldn’t use it if you already have low potassium levels (hypokalemia), as it could make the condition worse. Drug interactions. If you take any medications, ask your doctor whether you can safely take apple cider vinegar. It can interact with some types of medicines, including insulin, diuretics (water pills), laxatives and certain medications for high blood pressure.

If you take any medications, ask your doctor whether you can safely take apple cider vinegar. It can interact with some types of medicines, including insulin, diuretics (water pills), laxatives and certain medications for high blood pressure. Nausea and vomiting. “Some people quite literally just can’t stomach the taste and acidity of apple cider vinegar,” Czerwony warns. “If it makes you feel sick, stop using it.”

If you have gastroparesis (a disorder that makes it hard for food to move through your digestive tract), it’s important to be mindful that apple cider vinegar slows down gastric emptying.

You should also keep pure ACV out of reach of kids so they can’t drink it or get it on their skin, which may cause a burn.

Best way to use apple cider vinegar

There’s no standard dosage of apple cider vinegar, so ask a healthcare provider how much is safe for you and always be sure to follow the directions on the product label.

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“The evidence so far says apple cider vinegar is safe for most people in small amounts,” Czerwony says. “But keep in mind that it hasn’t been approved to treat any health conditions.”

If you’re curious about the potential benefits, you can start with just a few drops mixed in water. You can work your way up, if you want, to no more than two tablespoons per day. You can also:

Put a tablespoon of ACV in a warm cup of tea to water down the taste.

Add a bit of it to your favorite sauce, salad dressing or marinade for a tangy zip.

Use it in jarring and pickling. Its acidity kills bacteria that can cause food to spoil.

Apple cider vinegar is also available in pills or gummies, though the U.S. Food and Drug Administration (FDA) doesn’t regulate these supplements.

Bottom line?

As we don’t fully understand all the health benefits of apple cider vinegar, it’s important that you check with a healthcare provider before using apple cider vinegar (or any other natural health remedy).

“ACV is not a miracle cure and doesn’t replace a healthy diet,” stresses Czerwony. “There are some studies which show promise, but it’s not a quick fix.”

Water is the most heart-healthy drink, but there are other drinks that you can enjoy in moderation.

For some people, not drinking alcohol at all is the safest option.

The less alcohol you drink the lower your risk of harm from alcohol. Healthy men and women should drink no more than 10 standard drinks per week and no more than four standard drinks on any one day.

Try to limit sugary drinks such as soft drink, cordial, fruit drinks, sports drinks and energy drinks.

Unflavoured milk, tea and coffee can be enjoyed in moderation.

When the weather is warm or we’re exercising, our bodies need more water than usual.

Water is the drink of choice for heart health. If you’re thirsty, drink water.

When it comes to heart-healthy drinks, there’s none better than water. Our bodies need it. In fact, we’re mostly made up of water, including our major organs, such as the heart. Most of the chemical reactions that happen in our cells need water, and it helps our blood carry nutrients around the body. That’s why it’s important to drink water every day. Plain tap water is the best choice. It’s cheap, quenches your thirst and has no kilojoules. You can also enjoy sparkling water with fruit for some variety, or in place of less healthy drinks (like alcohol or soft drinks).

Heart-healthy drinks (other than water)

If you are looking for a heart-healthy drink other than water (either for flavour or for enjoyment), you can opt for the following drinks:

Sparkling water (try adding chopped fruit or herbs; for example, fresh mint).

Unflavoured milk.

Plant-based milks with added calcium, like soy, almond, oat, rice milk.

Tea.

Coffee.

Small glass (125ml) of 100% fruit or vegetable juice.

Unflavoured milk

Unflavoured dairy milk can be part of a heart-healthy eating pattern. Milk is a dairy food, and these foods don’t increase or decrease your risk of heart disease, but they can be an important source of calcium, protein and other minerals.

Unflavoured milk, yoghurt and cheese can be part of a heart-healthy eating pattern, but for people with high cholesterol, we recommend choosing reduced fat products.

Plant-based milks

Some people don’t drink dairy milk because of allergies or intolerances. Some people choose not to for individual or health reasons.

If you choose not to eat dairy foods it’s important to eat other foods that have calcium, and this can include plant-based milks.

Plant-based milks come from various sources including legumes (or pulses), tree nuts, seeds and cereals. Examples of plant-based milks include:

soy milk

almond milk

rice milk

oat milk.

These milks vary in terms of how nutritious they are, which depends on:

the main ingredient used to make the milk (for example, oats)

added ingredients (for example, sugar)

added nutrients (also known as ‘fortification’, for example, added calcium).

Opting for plant-based milks instead of dairy milk isn’t always a healthier swap.

If you choose to drink plant-based milks, it’s important to check the nutrition information panel. Choose one fortified with calcium and with no (or less) added sugar.

Tea

Tea can be included in a heart-healthy eating pattern. Remember:

Be mindful of what you drink with your tea; keep added sugar to a minimum.

Caffeine is present in tea. Green tea is lower in caffeine than black tea, but both need to be considered if you’re sensitive to, or taking medication which interacts with, caffeine.

What about kombucha?

Kombucha is a type of fermented tea drink. It has recently increased in popularity as part of the health and wellness trend and is widely available.

Kombucha products vary depending on the:

microorganisms present

fermentation time

type and quantity of tea and sugar used.

The evidence of health benefits associated with kombucha is limited. While it can be a lower sugar and kilojoule alternative to sugary drinks, some commercial products contain alternative sweeteners to enhance the sweet taste. See information below on alternative sweeteners.

Coffee

Coffee can also be included in a heart-healthy eating pattern but consider what you have with your coffee. It’s best not to add sugar, cream, ice-cream or syrups.

Remember that large milky coffees or iced coffees can increase the kilojoule (energy) content of the drink and often contain more than one shot of coffee.

Like tea, caffeine is present in coffee. People react to caffeine in different ways. Caffeine sensitivity depends on how often a person consumes caffeine. There is also emerging evidence that our genes may play a role in our body’s response to caffeine, and even how much we can consume before feeling unwell e.g. anxious or causing heart palpitations.

Guidance for daily tea/coffee intake in adults:

up to four espresso shots (or four coffee pods) or

up to five cups of instant coffee or

up to seven cups of tea a day

Try to limit your total caffeine intake to no more than 400mg per day. A cup of instant coffee has about 80mg while a single shot of espresso has about 100mg. A cup of tea has about 50mg caffeine.

If you drink both tea and coffee, adjust your caffeine intake accordingly. Pregnant and lactating women should limit intakes to no more than half the recommendations for healthy adults. Every person responds to caffeine differently so always consult your doctor or dietitian for individualised advice.

Fruit or vegetable juice

While it’s better to eat fruit and vegetables whole, an occasional small glass (125ml or about ½ cup) of 100 per cent fruit or vegetable juice is reasonable.

Try adding sparkling or tap water to extend the fruit juice further.

Fruit drink is different to 100 per cent fruit juice and contains added sugars such as reconstituted fruit juice or purees, sugar and fruit juice concentrates. Fruit drink is not recommended as part of a heart-healthy eating pattern.

Unhealthy drinks

Sugary drinks

Sugary drinks include soft drinks, cordials, fruit drinks, sports drinks, energy drinks and iced teas. These drinks are also known as ‘sugar sweetened beverages’.

Sugary drinks are high in kilojoules (energy) and offer little or no nutritional value. Sugary drinks aren’t recommended as part of heart-healthy eating pattern.

What about alternative sweeteners?

Alternative sweeteners include things like stevia or aspartame. These are designed to make drinks taste sweet without the added kilojoules. There is very little evidence for their long-term health effects. It’s also not clear if alternative sweeteners improve people’s diets or have any health benefits. As more research is needed to understand their place in a heart-healthy eating pattern we currently do not recommend them.

Ways to cut down on sugary drinks:

Buy a reusable water bottle, so you can take your own tap water everywhere you go

Keep water in the fridge, so you can have cold water to drink whenever you’re thirsty

Add chopped fresh fruit or vegetables to cold tap or sparkling water for a refreshing drink. Try adding berries, mint, lemon or cucumber.

Alcohol

The risk of developing some heart conditions increases the more alcohol you drink.

We don’t recommend drinking alcohol for heart health. Alcohol isn’t a part of a heart-healthy eating pattern.

If you don’t drink alcohol, don’t start.

If you do drink, aim to bring your intake in line with our recommendations: