Dopamine is made from the amino acid L-tyrosine, found in foods like almonds, pumpkin seeds, and bananas," Richter says. But eating foods with L-tyrosine isn't enough. You also need co-factors like B vitamins, magnesium, and iron to convert the amino acid into dopamine efficiently, Richter explains.

“Letting go of alcohol doesn’t just subtract something from your life - it adds so much,” says Melanie Murphy Richter, a registered dietician at L-Nutra. “Your body and mind will thank you in ways that you might not even expect.”

"Red Dye No. 3 has raised concerns for years, as it's been shown to cause cancer in animals at high doses," Richter says. With that in mind, the risk to humans remains heavily debated. "The main reason for the ban of Red Dye No. 3 is the suspected risk of cancer, particularly thyroid tumors identified in animal studies," Chapon explains. "In addition to the suspected risk of cancer, this dye is suspected of contributing to hyperactivity and behavioral disorders in children." The dye may also contribute to issues with testicular function and fertility.

Yes, the wheat used in the U.S. and the varieties grown in Europe and elsewhere are actually different breeds altogether, according to dietitian Melanie Murphy Richter, MS, RDN. They're more cousins than sisters—hard red winter wheat is the predominant variety of wheat grown in the U.S., while European countries rely mostly on soft red winter wheat and durum wheat. Unsurprisingly, hard red winter wheat has a higher gluten content than soft winter wheat, making it likely harder to digest for all us gluten-sensitives out there.

Whether it’s cooking, freezing, or fortifying with nutrients, the term ‘processed’ itself can be misleading when discussing health. It’s not necessarily the processing that’s harmful — it’s what happens during that process. For example, making yogurt involves processing, but that doesn’t make it unhealthy. This paper underscores that not all ultra-processed foods (UPFs) are created equal, and grouping them together as universally detrimental is overly simplistic. I agree with this.

“In the U.S., exposure is often higher in industrialized areas or regions with a history of heavy metal contamination, such as parts of the Midwest (due to historical mining activities) or areas near industrial plants. Socioeconomic factors also play a role—people in lower-income areas, which may have higher pollution levels, might face greater exposure. Additionally, smoking rates vary by region and demographic, which can increase exposure in specific communities,” Richter said.

“Caffeine can temporarily raise blood pressure and cause mild vasoconstriction (narrowing of blood vessels), which might seem like negative effects for heart health. It also has a mild diuretic effect, which can lead to dehydration in certain cases. These short-term effects are why some people associate caffeine with negative cardiovascular outcomes.”

Glucose, found in foods like whole grains, starches, and fruit, is our body's preferred source of energy. It is important to provide the energy kids need to play, concentrate, and participate in sports. Richter explains that breakfast replenishes the body's glucose stores after several hours of not eating overnight.

“Nearly 15 percent of the population has IBS, and it typically affects women twice as often as men,” Richter says. Not to be confused with irritable bowel disease (IBD), Richter says IBS is considered a “functional disorder and is not associated with any visible inflammation or damage to the GI tract.” Common symptoms of IBS include digestive-related issues, such as bloating, gas, stomach pain, diarrhea, constipation, or a mixture of all of the above.

The active component of apple cider vinegar is called acetic acid, explains Melanie G. Murphy Richter, MS, RDN. When consumed, this increases acidity in the stomach, blocking certain enzymes needed to break down glucose (the sugar from carbs) and preventing glucose spikes in the process. The acetic acid in apple cider vinegar can also slow gastric emptying so that food stays in the stomach for longer, increasing feelings of fullness.

“By promoting healthy lifestyles and addressing environmental factors, we have the potential to mitigate diabetes risk and improve public health outcomes significantly. Regarding future generations, the study suggests that diet can effectively reduce the risk of diabetes independent of genetic predisposition.

This implies that adopting healthy eating habits could potentially improve the health outcomes of subsequent generations. For instance, a child who follows a healthy diet may have a lower risk of diabetes compared to their parents who did not prioritize healthy eating.”

ome research studies also suggest that excess IGF-1 may be linked to an increased risk of cancer and mortality3. Meanwhile, high amounts of mTOR may increase the risk for cardiovascular disease4. Richter adds that these fluctuations in mTOR and IGF-1 can also “prematurely age you, accelerating the rate at which your health will decline.”

How much protein should you eat in a day? According to Richter, the answer isn’t one-size-fits-all, in part because intake recommendations vary on your age and physical activity. She says it’s a “hotly debated topic, and people vary greatly on their recommendations.”

“Glucosinolates are wonderful detoxifiers,” Richter noted to Well + Good. “They can help remove harmful substances in the body to potentially reduce the risk of cancer.” Glucosinolates have also been shown to protect against inflammatory diseases. These compounds are found in cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts and kale.

According to Richter, there are six main types of phytonutrients: flavonoids, carotenoids, polyphenols, phytosterols, phytoestrogens, and glucosinolates. “Each class of phytonutrient has its own beneficial superpowers and can range from anti-inflammatory effects, immune health benefits, improvements in heart health, potential cancer-fighting properties, and can also positively impact digestive, skin, and bone health too,” she says. Fortunately for us, phytonutrients naturally exist in many of the fruits and vegetables we already consume regularly.

If you’re going the plant-based route, look for a supplement made with marine algae. “Choose a supplement that derives its omega-3 fatty acids from small fish sources like mackerel, sardines or krill,” recommends Richter. “This will ensure you are getting the most pure form of EPA or DHA possible with less contamination from heavy metals like mercury.”

“Vitamins and minerals that are found in multivitamins play an important role as catalysts in a variety of our brain functions. Certain vitamins, for instance, like B6 and B12 produce serotonin and dopamine, which are neurotransmitters for the brain,” explains Melanie Murphy Richter, MS, RDN, of the University of California, Irvine, in an article about the study on Healthline.com by Nancy Schimelpfening. “If the neurotransmitters are underproduced, our signaling pathways will be slowed or even ineffective. Underproduction of serotonin, for example, can lead to impaired sleep, which is known to accelerate whole-body aging, including of the brain. Micronutrients found in multivitamins can protect against the oxidative damage that is associated with age-related cognitive decline,” she adds.

The thing is, fiber isn't supposed to do us so dirty, says Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist. “Our bodies are capable of handling quite a bit of fiber, but because our Western diets are notoriously low in fiber, we need to be careful to increase our fiber slowly and incrementally to avoid adverse side effects,” Richter says. In fact, data suggests that only 5 percent of Americans are eating the recommended amount of fiber daily.

“If your body has enough of the nutrients like vitamins and minerals it needs to function properly, it may not be as impacted by poorer food choices,” Richter says. “However, if your diet is right in ultra-processed foods and your overall diet is also low in nutrients, you may be at higher risk for poor health outcomes.”

“BMI is painfully limited in its ability to detect actual health risk, both in that the type of weight a person carries is critically different, and where specific types of fat on your body can be more indicative of your health risk than your weight overall,” Richter said. “Additionally, visceral fat — the most dangerous type of fat that lives around your vital organs — cannot be accurately determined from a BMI calculation. In fact, people with low BMIs with high visceral fat content can be at much higher risk for disease than someone with a high BMI but low visceral fat.”

“Consuming adequate amounts of monounsaturated fats, including those from olive oil, supports proper communication between brain cells and also helps to surround and insulate our brain’s nerve fibers, allowing efficient transmission of electrical impulses along our neural pathways. Strong neural pathways are necessary for a variety of brain functions like learning, speaking, and memory,” Richter said. “The polyphenols in olive oil, which are potent antioxidants, also have neuro-protective effects and can help protect neurons from inflammation and oxidative stress. High levels of inflammation in the brain is strongly associated with neurodegenerative disorders like dementia, Alzheimer’s, and Parkinson’s.”

Fasting has long been explored as a potential strategy to aid in the healing of inflammatory conditions by influencing various physiological processes. During fasting, the body undergoes metabolic changes that may contribute to reduced inflammation.

One mechanism involves a decrease in the production of pro-inflammatory cytokines, which are signaling molecules associated with inflammatory responses. Additionally, prolonged water fasting may promote autophagy, a cellular recycling process that removes damaged components and can have anti-inflammatory effects.

From a circadian pattern perspective, research suggests that calcium absorption might be slightly higher during the day because certain hormones that are required for calcium metabolism like the parathyroid hormone, for instance, tend to also be higher during daylight hours,” Melanie Murphy Richter

“Most of the issues relating to calcium intake and cardiovascular health are related to supplementation, where toxic overloads are more easily achieved. Taking too much calcium can result in a condition called hypercalcemia,” Richter said.

“Hypercalcemia can contribute to heart arrhythmias, heart palpitations, fainting, and sometimes even more severe heart issues. Additionally, high calcium intake can contribute to the formation of calcium deposits in our arteries which can decrease blood flow and therefore increase incidents of stroke, hypertension or heart attack,“ explained Richter.

Because the Prolon program can be a financial commitment, some are trying a do-it-yourself approach to the fasting-mimicking diet. Theoretically, this is possible, but Melanie G. Murphy Richter, a registered dietitian nutritionist and director of communications for L-Nutra, the company that owns Prolon, warns it’s not a good idea.

“As much as I'd love to say it's possible to DIY, there is no way to ensure that a person's composition (of nutrients) is precise,” Richter says. “Our FMD is based on 25 years of diligent research and specially formulated ingredients. It's not something that can be perfectly replicated, and I think it's important to call that out.”

According to Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist, eating habits and sleep go hand in hand. In fact, she says nutrition plays a critical role in our ability to fall asleep, stay asleep, and—most importantly—have a restful sleep. "Certain minerals, like potassium and magnesium, found in fruits, vegetables, nuts, and seeds can help to relax our muscles so that our body can more easily fall asleep," Richter says.

“Forage fish, like anchoviesTrusted Source, have about 2 grams of omega-3 per 100 grams canned, whereas cooked wild salmonTrusted Source may have around 2.2 grams of omega-3 per 3.5-ounce (100-gram) portion. However, according to Richter, the exact amount of omega-3 can vary depending on factors such as type, size, and preparation method. Despite only small potential discrepancies in omega-3 content, Richter pointed out that an advantage of smaller fish is that they likely contain lower amounts of certain toxins from ocean pollution.”

“A strict keto diet with little to no carbohydrates can add significant stress and inflammation to the body and cause a variety of nutritional deficiencies and potential poor health outcomes. The Whole 30 diet is actually phase one of a larger food auditioning plan for people to learn their food intolerances. Many people start and stop at Whole 30, and never go on to the actual food auditioning that it was designed to prep your body for,” Richter said. “Most people struggle to understand what ‘balanced’ means and so they aren’t aware of how to get all the nutrients they need within the parameters of these diets. But it’s possible!

“That said, high fiber diets have shown promising results in the management (and even reversal) of IBD in patients over the long run. This means that when patients are not experiencing acute symptoms or flare-ups, high fiber foods are encouraged to help diversify the composition of the gut which can positively benefit a person’s gut pH, its permeability, and its ability to produce short-chain fatty acids,” Richter said.

Registered dietitian and neuronutritionist Melanie Murphy Richter, MS, RDN, says a warm cup of tea can be a great at-home remedy for helping a pesky headache go away. “Certain teas can have anti-inflammatory and muscle-relaxing benefits that can help alleviate headaches," Richter says. But not all brews are created equal when it comes to relieving headaches; there are some blends that are even more effective than others due to their unique herbal properties.

According to Richter, one of the best ways to reduce the impact of caffeine on your body is to avoid drinking it on an empty stomach. “As often as you can, have some food in your system before drinking caffeine. The negative effects of caffeine like anxiety, restlessness, or fast heartbeat can be lessened when your body has a bit of buffer in the stomach,” she says.