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The higher gear is better. It's more sensitive to changes in accelerator pedal position though (meaning - a bigger drop in MPG for a given amount of pedal movement). So you need to have a steady foot and a means of monitoring your "instant" fuel consumption.
The car's computer won't let you "lug" the engine, so you don't have to worry about that. So I'd leave it in overdrive.
As for pulse & glide in an automatic, it's going to vary from car to car. You could test it out on your own (comparing the same route, same average speed, same conditions) if you have fuel economy instrumentation.
Welcome to the forum!
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