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Because the recipe is expensive, spend your apples where they make the most difference.

Tough boss fights: Eat one mid-fight for a strong burst of regeneration, absorption, resistance and fire resistance.
Dangerous Nether trips: The fire resistance helps in lava-heavy areas, and the other effects help against crowds of mobs.
Raids and large mob fights: Use one when you're about to be overwhelmed.

1. Put the apple in your hotbar and select it.

2. Hold the use button until the eating animation finishes. Like other golden apples, you can eat it even when your hunger bar is full.

3. Keep fighting or retreat while the effects are active.

Don't eat one while idle, since the effects wear off with time.
Keep one or two in the hotbar for emergencies and store the rest in a chest.
Remember that the cost is eight gold blocks each. If you only need healing, a regular golden apple or food is cheaper.