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.

How the olives are processed is arguably the most important component in determining how healthy and nutrient-dense it’ll be,” Richter says. “The process of heating an oil can significantly degrade the nutrients present.

For some people, it’s simply because these are comforting foods they knew as a kid or that their grandparents made for them,” Richter said. “Other people, it’s price. And ultra-processed foods are absolutely cheaper than healthier alternatives. For others, it’s emotional. People eat because they are stressed, sad or angry. And it just so happens that the foods our body wants during these emotional experiences are… sugar!

What are you eating most often? ‘If you are eating a highly-processed foods diet or regularly consuming cookies and chips most days of the week, you may not be keeping the doctor away, even if you throw an apple in every once in a while,’ Richter says. It’s all about moderation, folks. ‘If you are conscious about choosing whole, nutrient-dense foods most of the time, and regularly choosing apples in lieu of a less nutritious snack, you will absolutely be contributing to a healthier diet, a healthier body, and probably fewer doctor’s visits overall,’ she says.”

“Richter encourages consumers to use olive oil either from local farms near their home, or certain areas of Europe that have “robust guidelines on safer and healthier food production.” This can include areas along the Mediterranean where people regularly consume olive oil (and Mediterranean diets) and are reported to live longer, she says.”

“Finding [or making] a soup with other micronutrients, especially those found in vegetables and herbs is great too,” Richter says. “Micronutrients found in veggies and plant-based foods help to maintain a robust immune system; can help support our ability to fight oxidative stress when we are sick; assist in repairing our cells; and can also maintain our electrolyte balance for proper hydration and nerve function during this healing time as well.”

“More and more practitioners are finding that by focusing on improving mood and mental health, we can significantly reduce inflammatory biomarkers and even CRP levels, a measure of inflammation in the body,” said Richter. “Other research is diving into the impact of mindfulnessTrusted Source practices like meditation on the reduction of inflammation and disease.” Richter added that mood interventions are “incredibly important” when it comes to managing inflammatory conditions like IBD.”

“Neurotransmitters are involved in sending signals to other parts of the body. If they are underproduced, our signaling pathways will be slowed or even ineffective. Not to mention, serotonin dictates our sleep cycles. Underproduction of serotonin can lead to impaired sleep which is known to accelerate whole-body aging, including of the brain.”

“People with diabetes should focus on mindful, moderate carbohydrate consumption to support healthy blood sugar levels through diet, recommends Melanie Murphy Richter, a registered dietitian nutritionist based in the Los Angeles area and instructor of nutrition physiology at the University of California–Irvine. ‘Both the onset and the management of diabetes is most closely linked to carbohydrate intake,’ Richter explains. ‘The carbohydrate category not only includes refined sugars like honey, cane sugar, dates and high fructose corn syrup, but it also includes certain whole grains and fruit."‘“

Water fasting may lead to weight loss and fat loss, according to Murphy Richter. She explains that it can also help break weight loss plateaus by triggering ketosis, a metabolic state in which the body burns fat for fuel instead of sugar. “This produces ketones, which serve as an alternative energy source for the brain and other organs,” says Murphy Richter.