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Try meals that are balanced, containing protein, fiber, and complex carbs, but avoid heavy or fatty foods that might upset your stomach

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Schoenenberger, P., Monnier, M., & Gaillard, R

Plant-derived extracellular vesicles: recent advancements and current challenges on their use for biomedical applications

However, some people may want to increase or decrease their IGF-1 levels to increase quality of life in older adulthood, to boost muscle mass, to ward off diabetes, or to lower risk of some cancers