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Carbs to Limit : Refined grains, such as white bread and pasta
KEY TAKEAWAYS You can have metabolic dysfunction at a normal weight with what appear to be normal labs, for example, when insulin is over suppressed from chronic under-fueling or overexercising Fasting triggers the same biological adaptation as any restrictive diet and typically results in weight regain that's 22 percent higher than starting weight Food noise is biological, not psychological, and stems from an imbalance of hormones and neurotransmitters signaling nutritional insecurity GLP-1 medications may improve immune function because metabolic health and immunity are deeply connected Shift work and chronic sleep disruption can cause real metabolic damage by weakening leptin signals, increasing insulin resistance, and amplifying hunger hormones NOTABLE QUOTE "You can't trick your body
Both are common, and both can be managed with a few targeted adjustments
Nature 613 , 1618 (2023)
demonstrated that Erysipelotrichia and Paenibacillus decreased mucus permeability, whereas Proteobacteria and Saccharibacteria increased it, highlighting that mucus properties are strongly influenced by microbiota composition (60)
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