GET https://rct.dev.bbntimes.com/science/calories-the-house-always-wins

Response
200 OK
IP
3.22.75.216
Profiled on
Token
ea568a

ArticleController :: show

Request

GET Parameters

None

POST Parameters

None

Uploaded Files

None

Request Attributes

Key Value
_controller 
"App\Controller\ArticleController::show"
_firewall_context 
"security.firewall.map.context.main"
_links 
Symfony\Component\WebLink\GenericLinkProvider {#3588
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      -attributes: [
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    3707 => Symfony\Component\WebLink\Link {#3707
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      -rel: [
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      -attributes: [
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    3706 => Symfony\Component\WebLink\Link {#3706
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      -rel: [
        "preload" => "preload"
      ]
      -attributes: [
        "as" => "script"
      ]
    }
    3705 => Symfony\Component\WebLink\Link {#3705
      -href: "/build/app.js"
      -rel: [
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      -attributes: [
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    3704 => Symfony\Component\WebLink\Link {#3704
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    }
    3703 => Symfony\Component\WebLink\Link {#3703
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      -rel: [
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      ]
      -attributes: [
        "as" => "script"
      ]
    }
    3702 => Symfony\Component\WebLink\Link {#3702
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      -rel: [
        "preload" => "preload"
      ]
      -attributes: [
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      ]
    }
    3701 => Symfony\Component\WebLink\Link {#3701
      -href: "/build/scroll-infinite-article.js"
      -rel: [
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      ]
      -attributes: [
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      ]
    }
    3700 => Symfony\Component\WebLink\Link {#3700
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      -rel: [
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      ]
      -attributes: [
        "as" => "style"
      ]
    }
    3699 => Symfony\Component\WebLink\Link {#3699
      -href: "/build/cookie-style.css"
      -rel: [
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      ]
      -attributes: [
        "as" => "style"
      ]
    }
    3698 => Symfony\Component\WebLink\Link {#3698
      -href: "/build/term-condition-css.css"
      -rel: [
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      -attributes: [
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      ]
    }
    3697 => Symfony\Component\WebLink\Link {#3697
      -href: "/build/contact-css.css"
      -rel: [
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      -attributes: [
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      ]
    }
    3696 => Symfony\Component\WebLink\Link {#3696
      -href: "/build/comment-css.css"
      -rel: [
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      -attributes: [
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      ]
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}
_route 
"article_show"
_route_params 
[
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  "slug" => "calories-the-house-always-wins"
]
_security_firewall_run 
"_security_main"
_stopwatch_token 
"9d17b6"
category 
"science"
slug 
"calories-the-house-always-wins"

Request Headers

Header Value
accept 
"*/*"
accept-encoding 
"gzip, br, zstd, deflate"
connection 
"close"
cookie 
"PHPSESSID=betqh0hapb3k8upbrcgo0rfvil"
host 
"rct.dev.bbntimes.com"
user-agent 
"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)"
x-php-ob-level 
"1"

Request Content

Request content not available (it was retrieved as a resource).

Response

Response Headers

Header Value
cache-control 
"no-cache, private"
content-type 
"text/html; charset=UTF-8"
date 
"Sat, 22 Feb 2025 08:26:52 GMT"
link 
"</build/runtime.js>; rel="preload"; as="script",</build/644.js>; rel="preload"; as="script",</build/502.js>; rel="preload"; as="script",</build/app.js>; rel="preload"; as="script",</build/view-more.js>; rel="preload"; as="script",</build/term-condition.js>; rel="preload"; as="script",</build/contact.js>; rel="preload"; as="script",</build/scroll-infinite-article.js>; rel="preload"; as="script",</build/app.css>; rel="preload"; as="style",</build/cookie-style.css>; rel="preload"; as="style",</build/term-condition-css.css>; rel="preload"; as="style",</build/contact-css.css>; rel="preload"; as="style",</build/comment-css.css>; rel="preload"; as="style""
x-debug-token 
"ea568a"

Cookies

Request Cookies

Key Value
PHPSESSID 
"betqh0hapb3k8upbrcgo0rfvil"

Response Cookies

No response cookies

Session 6

Session Metadata

Key Value
Created 
"Sat, 22 Feb 25 08:26:45 +0000"
Last used 
"Sat, 22 Feb 25 08:26:49 +0000"
Lifetime 
0

Session Attributes

Attribute Value
_csrf/https-comment 
"kvfB4SnbJO9P_gH68_bWvo7jAjfslJ6Vnymvo6Wq6co"
_csrf/https-cookie_accept 
"N-MGLRPMUhQaaCyAb9quNhL0_d8rfEh10PugBpHsobo"

Session Usage

6 Usages
Stateless check enabled
Usage
Symfony\Component\Security\Csrf\TokenStorage\SessionTokenStorage:76
Show trace 
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Symfony\Component\Security\Csrf\TokenStorage\SessionTokenStorage:79
Show trace 
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Symfony\Component\Security\Csrf\TokenStorage\SessionTokenStorage:52
Show trace 
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  [
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Symfony\Component\Security\Csrf\TokenStorage\SessionTokenStorage:56
Show trace 
[
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    "type" => "->"
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    "line" => 76
    "function" => "handleRaw"
    "class" => "Symfony\Component\HttpKernel\HttpKernel"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/http-kernel/Kernel.php"
    "line" => 197
    "function" => "handle"
    "class" => "Symfony\Component\HttpKernel\HttpKernel"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/runtime/Runner/Symfony/HttpKernelRunner.php"
    "line" => 35
    "function" => "handle"
    "class" => "Symfony\Component\HttpKernel\Kernel"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/autoload_runtime.php"
    "line" => 29
    "function" => "run"
    "class" => "Symfony\Component\Runtime\Runner\Symfony\HttpKernelRunner"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/public/index.php"
    "line" => 5
    "args" => [
      "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/autoload_runtime.php"
    ]
    "function" => "require_once"
  ]
]
Symfony\Component\Security\Core\Authentication\Token\Storage\UsageTrackingTokenStorage:41
Show trace 
[
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/security-core/Authentication/Token/Storage/UsageTrackingTokenStorage.php"
    "line" => 41
    "function" => "getMetadataBag"
    "class" => "Symfony\Component\HttpFoundation\Session\Session"
    "type" => "->"
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  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/twig-bridge/AppVariable.php"
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    "function" => "twig_get_attribute"
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    "function" => "displayWithErrorHandling"
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    "function" => "render"
    "class" => "Twig\Template"
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    "line" => 280
    "function" => "render"
    "class" => "Twig\TemplateWrapper"
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  [
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    "function" => "render"
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    "line" => 453
    "function" => "doRenderView"
    "class" => "Symfony\Bundle\FrameworkBundle\Controller\AbstractController"
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    "line" => 253
    "function" => "doRender"
    "class" => "Symfony\Bundle\FrameworkBundle\Controller\AbstractController"
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  [
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    "function" => "render"
    "class" => "Symfony\Bundle\FrameworkBundle\Controller\AbstractController"
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    "line" => 181
    "function" => "renderHeader"
    "class" => "App\Controller\AppController"
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  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/http-kernel/HttpKernel.php"
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    "function" => "handleRaw"
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  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/http-kernel/HttpCache/SubRequestHandler.php"
    "line" => 86
    "function" => "handle"
    "class" => "Symfony\Component\HttpKernel\HttpKernel"
    "type" => "->"
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  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/http-kernel/Fragment/InlineFragmentRenderer.php"
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    "function" => "handle"
    "class" => "Symfony\Component\HttpKernel\HttpCache\SubRequestHandler"
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  [
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    "function" => "render"
    "class" => "Symfony\Component\HttpKernel\Fragment\InlineFragmentRenderer"
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    "function" => "render"
    "class" => "Symfony\Component\HttpKernel\Fragment\FragmentHandler"
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  [
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    "function" => "render"
    "class" => "Symfony\Component\HttpKernel\DependencyInjection\LazyLoadingFragmentHandler"
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  [
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  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/twig/twig/src/Template.php"
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  [
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    "function" => "displayBlock"
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    "function" => "displayWithErrorHandling"
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  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/var/cache/dev/twig/c3/c336f4e76fc20e4db84e3be131276b68.php"
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    "function" => "display"
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    "line" => 394
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    "class" => "__TwigTemplate_3ce0324a396de697d1fad9fabd68df72"
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    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/twig/twig/src/Template.php"
    "line" => 367
    "function" => "displayWithErrorHandling"
    "class" => "Twig\Template"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/twig/twig/src/Template.php"
    "line" => 379
    "function" => "display"
    "class" => "Twig\Template"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/twig/twig/src/TemplateWrapper.php"
    "line" => 38
    "function" => "render"
    "class" => "Twig\Template"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/twig/twig/src/Environment.php"
    "line" => 280
    "function" => "render"
    "class" => "Twig\TemplateWrapper"
    "type" => "->"
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  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/framework-bundle/Controller/AbstractController.php"
    "line" => 448
    "function" => "render"
    "class" => "Twig\Environment"
    "type" => "->"
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  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/framework-bundle/Controller/AbstractController.php"
    "line" => 453
    "function" => "doRenderView"
    "class" => "Symfony\Bundle\FrameworkBundle\Controller\AbstractController"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/framework-bundle/Controller/AbstractController.php"
    "line" => 253
    "function" => "doRender"
    "class" => "Symfony\Bundle\FrameworkBundle\Controller\AbstractController"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/src/Controller/ArticleController.php"
    "line" => 277
    "function" => "render"
    "class" => "Symfony\Bundle\FrameworkBundle\Controller\AbstractController"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/http-kernel/HttpKernel.php"
    "line" => 181
    "function" => "show"
    "class" => "App\Controller\ArticleController"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/http-kernel/HttpKernel.php"
    "line" => 76
    "function" => "handleRaw"
    "class" => "Symfony\Component\HttpKernel\HttpKernel"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/http-kernel/Kernel.php"
    "line" => 197
    "function" => "handle"
    "class" => "Symfony\Component\HttpKernel\HttpKernel"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/runtime/Runner/Symfony/HttpKernelRunner.php"
    "line" => 35
    "function" => "handle"
    "class" => "Symfony\Component\HttpKernel\Kernel"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/autoload_runtime.php"
    "line" => 29
    "function" => "run"
    "class" => "Symfony\Component\Runtime\Runner\Symfony\HttpKernelRunner"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/public/index.php"
    "line" => 5
    "args" => [
      "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/autoload_runtime.php"
    ]
    "function" => "require_once"
  ]
]
Symfony\Component\Security\Http\Firewall\ContextListener:171
Show trace 
[
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/security-http/Firewall/ContextListener.php"
    "line" => 171
    "function" => "remove"
    "class" => "Symfony\Component\HttpFoundation\Session\Session"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/event-dispatcher/Debug/WrappedListener.php"
    "line" => 116
    "function" => "onKernelResponse"
    "class" => "Symfony\Component\Security\Http\Firewall\ContextListener"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/event-dispatcher/EventDispatcher.php"
    "line" => 220
    "function" => "__invoke"
    "class" => "Symfony\Component\EventDispatcher\Debug\WrappedListener"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/event-dispatcher/EventDispatcher.php"
    "line" => 56
    "function" => "callListeners"
    "class" => "Symfony\Component\EventDispatcher\EventDispatcher"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/event-dispatcher/Debug/TraceableEventDispatcher.php"
    "line" => 139
    "function" => "dispatch"
    "class" => "Symfony\Component\EventDispatcher\EventDispatcher"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/http-kernel/HttpKernel.php"
    "line" => 214
    "function" => "dispatch"
    "class" => "Symfony\Component\EventDispatcher\Debug\TraceableEventDispatcher"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/http-kernel/HttpKernel.php"
    "line" => 202
    "function" => "filterResponse"
    "class" => "Symfony\Component\HttpKernel\HttpKernel"
    "type" => "->"
  ]
  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/http-kernel/HttpKernel.php"
    "line" => 76
    "function" => "handleRaw"
    "class" => "Symfony\Component\HttpKernel\HttpKernel"
    "type" => "->"
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  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/symfony/http-kernel/Kernel.php"
    "line" => 197
    "function" => "handle"
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    "line" => 35
    "function" => "handle"
    "class" => "Symfony\Component\HttpKernel\Kernel"
    "type" => "->"
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  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/autoload_runtime.php"
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    "function" => "run"
    "class" => "Symfony\Component\Runtime\Runner\Symfony\HttpKernelRunner"
    "type" => "->"
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  [
    "file" => "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/public/index.php"
    "line" => 5
    "args" => [
      "/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/vendor/autoload_runtime.php"
    ]
    "function" => "require_once"
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]

Flashes

Flashes

No flash messages were created.

Server Parameters

Server Parameters

Defined in .env

Key Value
APP_ENV 
"dev"
APP_SECRET 
"0a988e63f011514eaabfc650b599af4d"
CORS_ALLOW_ORIGIN 
"*"
DATABASE_URL 
"mysql://bbndb_rctuser:33F5W25z40or0f7@localhost:3306/rct_bbntimes"
GOOGLE_RECAPTCHA_SECRET_KEY 
"6LdV5fgpAAAAANxzTG8ZMfIjil1wu-1vrQvnUt-x"
GOOGLE_RECAPTCHA_SITE_KEY 
"6LdV5fgpAAAAAENKcn73MJAhQrbtQeqgyC4wDLMP"
MAILER_DSN 
"smtp://no-reply%40rct.dev.bbntimes.com:Bl6%26gLD48%26Of919@rct.dev.bbntimes.com:465"
MARIADB_PASSWORD 
"i!87pK&!85ezc8"

Defined as regular env variables

Key Value
APP_DEBUG 
"1"
BASE 
"/public"
CONTEXT_DOCUMENT_ROOT 
"/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com"
CONTEXT_PREFIX 
""
DOCUMENT_ROOT 
"/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com"
FCGI_ROLE 
"RESPONDER"
GATEWAY_INTERFACE 
"CGI/1.1"
HTTPS 
"on"
HTTP_ACCEPT 
"*/*"
HTTP_ACCEPT_ENCODING 
"gzip, br, zstd, deflate"
HTTP_CONNECTION 
"close"
HTTP_COOKIE 
"PHPSESSID=betqh0hapb3k8upbrcgo0rfvil"
HTTP_HOST 
"rct.dev.bbntimes.com"
HTTP_USER_AGENT 
"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)"
PASSENGER_COMPILE_NATIVE_SUPPORT_BINARY 
"0"
PASSENGER_DOWNLOAD_NATIVE_SUPPORT_BINARY 
"0"
PATH 
"/usr/local/sbin:/usr/local/bin:/usr/sbin:/usr/bin:/sbin:/bin:/snap/bin"
PHP_SELF 
"/public/index.php"
PP_CUSTOM_PHP_CGI_INDEX 
"plesk-php81-fastcgi"
PP_CUSTOM_PHP_INI 
"/var/www/vhosts/system/rct.dev.bbntimes.com/etc/php.ini"
QUERY_STRING 
""
REDIRECT_BASE 
"/public"
REDIRECT_HTTPS 
"on"
REDIRECT_PASSENGER_COMPILE_NATIVE_SUPPORT_BINARY 
"0"
REDIRECT_PASSENGER_DOWNLOAD_NATIVE_SUPPORT_BINARY 
"0"
REDIRECT_REDIRECT_HTTPS 
"on"
REDIRECT_REDIRECT_PASSENGER_COMPILE_NATIVE_SUPPORT_BINARY 
"0"
REDIRECT_REDIRECT_PASSENGER_DOWNLOAD_NATIVE_SUPPORT_BINARY 
"0"
REDIRECT_REDIRECT_SCRIPT_URI 
"https://rct.dev.bbntimes.com/science/calories-the-house-always-wins"
REDIRECT_REDIRECT_SCRIPT_URL 
"/science/calories-the-house-always-wins"
REDIRECT_REDIRECT_SSL_TLS_SNI 
"rct.dev.bbntimes.com"
REDIRECT_REDIRECT_STATUS 
"200"
REDIRECT_REDIRECT_UNIQUE_ID 
"Z7mKS5DyWLT8YV1VjBoz7wAAAJA"
REDIRECT_SCRIPT_URI 
"https://rct.dev.bbntimes.com/science/calories-the-house-always-wins"
REDIRECT_SCRIPT_URL 
"/science/calories-the-house-always-wins"
REDIRECT_SSL_TLS_SNI 
"rct.dev.bbntimes.com"
REDIRECT_STATUS 
"200"
REDIRECT_UNIQUE_ID 
"Z7mKS5DyWLT8YV1VjBoz7wAAAJA"
REDIRECT_URL 
"/public/science/calories-the-house-always-wins"
REMOTE_ADDR 
"3.22.75.216"
REMOTE_PORT 
"21148"
REQUEST_METHOD 
"GET"
REQUEST_SCHEME 
"https"
REQUEST_TIME 
1740212811
REQUEST_TIME_FLOAT 
1740212811.8975
REQUEST_URI 
"/science/calories-the-house-always-wins"
SCRIPT_FILENAME 
"/var/www/vhosts/dev.bbntimes.com/rct.dev.bbntimes.com/public/index.php"
SCRIPT_NAME 
"/public/index.php"
SCRIPT_URI 
"https://rct.dev.bbntimes.com/science/calories-the-house-always-wins"
SCRIPT_URL 
"/science/calories-the-house-always-wins"
SERVER_ADDR 
"5.196.1.209"
SERVER_ADMIN 
"[no address given]"
SERVER_NAME 
"rct.dev.bbntimes.com"
SERVER_PORT 
"443"
SERVER_PROTOCOL 
"HTTP/1.1"
SERVER_SIGNATURE 
"<address>Apache Server at rct.dev.bbntimes.com Port 443</address>\n"
SERVER_SOFTWARE 
"Apache"
SSL_TLS_SNI 
"rct.dev.bbntimes.com"
SYMFONY_DOTENV_VARS 
"APP_ENV,APP_SECRET,DATABASE_URL,MARIADB_PASSWORD,CORS_ALLOW_ORIGIN,MAILER_DSN,GOOGLE_RECAPTCHA_SECRET_KEY,GOOGLE_RECAPTCHA_SITE_KEY"
UNIQUE_ID 
"Z7mKS5DyWLT8YV1VjBoz7wAAAJA"

Sub Requests 6

CookieController :: renderAnalysis (token = 1e886c)

Key Value
_controller 
"App\Controller\CookieController::renderAnalysis"
_format 
"html"
_locale 
"en"
_stopwatch_token 
"478da4"

AppController :: renderHeader (token = a8b88a)

Key Value
_controller 
"App\Controller\AppController::renderHeader"
_format 
"html"
_locale 
"en"
_stopwatch_token 
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ArticleController :: trendingArticle (token = d11edd)

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ArticleController :: relatedArticles (token = e6ac25)

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App\Entity\Article {#1094
  -id: 8771
  -title: "Calories? The House Always Wins"
  -slug: "calories-the-house-always-wins"
  -introtext: "<p>I was privileged this past week to give a talk on weight control to the work force at the&nbsp;<a href="https://www.house.gov/" target="_blank" rel="nofollow noopener"><em>US House of Representatives</em></a>.&nbsp;</p>\r\n"
  -content: """
    \r\n
    <p>The gist of it all was-&nbsp;<em>of course calories count, but who wants to spend a lifetime counting them?</em>&nbsp;Yes, there is a better way.&nbsp;I told them about it, and am about to tell you, too.</p>\r\n
    <p>That calories absolutely do count - despite recurring, pseudo-scholarly ruminations on the matter – ought to be irrefragable.&nbsp;The issue is settled independently by simple reason, basic logic, and laws of physics – to say nothing of that trifecta.&nbsp;The form and function, bulk and biochemistry of any organism run on energy delivered by a given fuel source.&nbsp;Calories quantify that energy in food.</p>\r\n
    <p>Of course, no given number of calories reliably predicts weight outcomes for us all, any more than a given number of miles predicts running time for us all (some of us can run 2 hour marathons, most of us cannot)- but a mile is still a mile; any more than gallons of fuel predict the distance every car will travel (some cars are highly fuel efficient, some are gas guzzlers)- but a gallon is still a gallon; and so on.&nbsp;Calories count, but so does the nature and quality of “fuel” calories populate; so do the innumerable idiosyncrasies of the individual “machine” those calories are fueling.&nbsp;I’ve spent a lot of&nbsp;<a href="science/calories-made-combustibly-simple" target="_blank" rel="noopener">time on this topic before</a>,&nbsp;<a href="https://www.huffpost.com/entry/demystifying-calories-alr_b_6256052" target="_blank" rel="nofollow noopener">more than once</a>- it is fully baked.&nbsp;Time to move on.</p>\r\n
    <p>The number of calories we require to feel full and satisfied - which, presumably, is what we are all aiming at when we start noshing – is, alas, very vulnerable to manipulation.&nbsp;And manipulated, it is.&nbsp;We have been&nbsp;<a href="https://www.chicagotribune.com/chi-0601290254jan29-story.html" target="_blank" rel="nofollow noopener">told the tale</a>,&nbsp;<a href="https://www.nytimes.com/2013/02/24/magazine/the-extraordinary-science-of-junk-food.html" target="_blank" rel="nofollow noopener">more than once</a>, of scientists working for the big food companies, using functional MRI technology to determine the formulations that most reliably put our appetite centers into overdrive.&nbsp;Remember when they “bet” we&nbsp;<a href="https://www.youtube.com/watch?v=UCV1PfmvjgQ" target="_blank" rel="noopener">couldn’t eat just one</a>?&nbsp;The house always wins; and they are the house.&nbsp;Their bet was safe, and by no means limited to potato chips.</p>\r\n
    <p>Courtesy of the ground-breaking work of&nbsp;<a href="https://www.truehealthinitiative.org/council_member/carlos-a-monteiro/" target="_blank" rel="nofollow noopener">Professor Carlos Monteiro</a>&nbsp;and others, we can now catalogue such manipulations of our food using the&nbsp;NOVA classification&nbsp;of processing.&nbsp;That, in turn, has enabled expert researchers in energy balance- notably,&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/31105044/" target="_blank" rel="nofollow noopener">Kevin Hall at the NIH</a>- to isolate and assess the effects of ultraprocessing.&nbsp;The result is as we all might have expected, and what those who designed “addictive junk food” in the first place already knew: ultraprocessing, independent of other considerations, increases the calories we consume.&nbsp;And so, ineluctably, increases our weight, too- because, in case you missed the memo, calories count.</p>\r\n
    <p>Reflecting on, and fighting against, this uneven playing field my entire career - I have been inclined to&nbsp;<a href="https://www.huffpost.com/entry/obesity-disease_b_3478322" target="_blank" rel="nofollow noopener">equate obesity to drowning</a>.&nbsp;A human body “drowns” not because there is anything wrong with the body- but because a perfectly normal, healthy human body, working as it should, just can’t stay under water for too long.&nbsp;We are not fish.&nbsp;Similarly, a perfectly normal, healthy human body cannot cope with an unending flood of willfully hyperpalatable calories and labor-saving technology.&nbsp;<a href="https://www.huffpost.com/entry/the-obesity-fix_b_6261440" target="_blank" rel="nofollow noopener">We can drown in those</a>, as we can drown in water.&nbsp;We have been&nbsp;<a href="https://www.cdc.gov/obesity/data/adult.html" target="_blank" rel="nofollow noopener">doing just that for years and decades</a>.&nbsp;We have potent adaptations to protect us from starving; we have adaptations that help us use our muscles as required to survive.&nbsp;We have zero native defenses against caloric excess and the lure of the couch…never having needed those before; never, therefore, evolving them.</p>\r\n
    <p>What we can’t address with genetic adaptation, we can address with ingenuity – the signature attribute of our species.&nbsp;What willpower won’t do for us-&nbsp;<a href="https://www.huffpost.com/entry/healthy-living_b_1093751" target="_blank" rel="nofollow noopener">skillpower</a>&nbsp;just might.</p>\r\n
    <p>Opposing the pernicious adulterations of the food supply that so effectively undermine our attempts at restraint is the&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/26627096/" target="_blank" rel="nofollow noopener">science of satiety</a>.&nbsp;Satiety refers to a lasting feeling of fullness, and the capacity of foods to confer that.&nbsp;The fewer the calories required to achieve satiety, the fewer we tend to consume.&nbsp;The greater the number, well- just ask an emptied bag of potato chips.</p>\r\n
    <p>A number of factors influence satiety thresholds.&nbsp;Among the best studied is&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/9625090/" target="_blank" rel="nofollow noopener">volume</a>; foods that take up a lot of space, especially but not only those with a low ratio of calories to volume, reliably reduce the calories it takes to feel full.&nbsp;The most obvious illustration of this is whole fruits and vegetables- but soups and stews, which distribute calories into greater volume than drier preparations, express it, too.&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960974/" target="_blank" rel="nofollow noopener">Macronutrients</a>&nbsp;may matter, with protein inducing more satiety, calorie for calorie, than simple carbohydrate or fat.&nbsp;But this effect looks to be less reliable.</p>\r\n
    <p><a href="https://www.nature.com/articles/s41430-018-0295-7" target="_blank" rel="nofollow noopener">Fiber</a>, which contributes to food volume, can influence satiety via other mechanisms, too- including slowed absorption of nutrients from the GI tract into the bloodstream.&nbsp;The effects of fiber intake on satiety appear to be quite reliable and robust.</p>\r\n
    <p>Among the most important influences on satiety is&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4146395/" target="_blank" rel="nofollow noopener">variety</a>.&nbsp;Certain flavors- notably sweet, and to only slightly lesser extents salty, and savory- stimulate appetite, and do so independently.&nbsp;Combine these flavors in foods and dishes, and more than one “appetite channel” is turned on at once.&nbsp;Have you ever met anyone who can avoid overeating at an all-you-can-eat buffet?&nbsp;Neither have I.&nbsp;The carefully ultraprocessed formulations that populate the modern food supply turn many individual foods into an analog of just such a buffet: salt hides in sweet foods (such as breakfast cereals); sugar hides in salty foods (including salty snacks); and so on.&nbsp;Every such food is a veritable buffet unto itself.</p>\r\n
    <p>The tendency to fill up in a flavor-specific manner has a name:&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4910838/" target="_blank" rel="nofollow noopener"><em>sensory specific satiety</em></a>.&nbsp;The tendency to keep on eating when flavors are shuffled might just be called: business as usual.&nbsp;On the chance you aren’t fully convinced, recall some family holiday when you ate until it hurt to breathe- and still found room for dessert.&nbsp;Case closed.</p>\r\n
    <p>What to do about all this?</p>\r\n
    <p>Make your way to&nbsp;<a href="https://www.huffpost.com/entry/knowing-what-to-eat-refus_b_5552467" target="_blank" rel="nofollow noopener">wholesome foods in any sensible, balanced combination</a>.&nbsp;In other words: to master quantity, focus on the&nbsp;overall quality of your diet.</p>\r\n
    <p>Yes, I know- there’s no pixie dust on that- sorry.&nbsp;It’s simple, obvious, and you might even have heard it before.&nbsp;None of that changes the fact that it is the one, genuine solution.&nbsp;Among the many virtues of wholesome foods in their native, minimally processed state is that they fill us up on fewer calories.&nbsp;You can control your calorie intake by focusing on quantity, and spend the rest of your life either heavier, or hungrier, than you want to be.&nbsp;Or you can focus on quality- fill up on fewer calories- and put both lean, and satisfied, on the same menu.</p>\r\n
    <p>More good news on that topic: while there is&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/24641555/" target="_blank" rel="nofollow noopener">just one, well established, basic theme of healthful eating for the human kind of animal</a>, there are many,&nbsp;many reasonable variants&nbsp;on that theme.&nbsp;You can, and from my point of view should, find a way that lets you&nbsp;<a href="https://cuisinicity.com/" target="_blank" rel="nofollow noopener">love the foods that loves you back</a>.&nbsp;Transitioning from a diet of ultraprocessed junk generally involves a brief period of&nbsp;<a href="https://www.yahoo.com/entertainment/news/case-taste-bud-rehab-151943639.html" target="_blank" rel="nofollow noopener"><em>taste bud rehab</em></a>- weaning your palate off a preference for such junk, and teaching it to reward you for eating actual food.&nbsp;It works very well, happens pretty quickly, and is a very small investment for a lifetime of returns: pleasure from both good food, and good health.</p>\r\n
    <p>One final thing.&nbsp;&nbsp;Overall diet quality is&nbsp;<a href="https://www.thelancet.com/article/S0140-6736(19)30041-8/fulltext" target="_blank" rel="nofollow noopener">the</a>&nbsp;– yes, “the,” not “a” –&nbsp;<a href="https://www.nytimes.com/2019/08/26/opinion/food-nutrition-health-care.html" target="_blank" rel="nofollow noopener">leading predictor of premature death and chronic disease in the modern world</a>.&nbsp;Managing calories without addressing diet quality is not just prone to fail- it misses the forest for a tree.&nbsp;Weight likely matters to you- but years in life and life in years certainly do, too, and the quality of your diet pertains, and powerfully, across that full expanse.</p>\r\n
    <p>Calories count, but you’ve got better things to do than counting them for the rest of your life.&nbsp;Pick a way of eating you like, and maximize the quality of it.&nbsp;This is something each of us can manage- for ourselves, and our families, in our own house.&nbsp;And the house always wins.</p>
    """
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CookieController :: renderCookie (token = 977da5)

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