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Free radicals are unstable molecules that can damage cells

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Maintaining a cool sleeping environment, wearing breathable fabrics, and avoiding triggers such as spicy foods or alcohol before bedtime can make a significant difference

The specific pattern matters far less than the shared features of patterns that work: Adequate protein (back to that 1.2-1.6 g/kg target) Substantial vegetable and fruit intake 20 to 30 grams of fiber daily Adequate hydration (which is harder to maintain than patients expect, because thirst signals diminish along with hunger) Limited processed food The patterns that consistently create problems are high-fat fast food (which triggers nausea and slowed gastric emptying on top of already-slowed emptying), very low protein intake, and compressed eating windows that make hitting protein targets mathematically impossible