I've been asked to "do melatonin" next because it is associated with cognitive decline - but the research is truly unclear. So right now the article I'm working on is going to reiterate or restate my biggest misunderstanding before I began eating truly beneficially for my health. For example, today I did a brisk 3.3 mile walk in our local park. My fitness tracker said I burned 320 calories. I can "safely eat" a donut, right? Wrong. For me - I can safely eat nutritious meals of vegetables, fruit, whole grains, limited extra-virgin olive oil, and nuts and seeds. Donut - if I want it - once a month no problem. Every day? Problem. The quality of nutrition is MUCH more important than calories in-calories out.