My city mpg improved with the gears, I believe mostly because the engine didnt have to lug off the line, it is much more effortless to get moving. Of course if you floor it all the time its gonna kill mileage, but if you drive nice you can still pull low 20's combined even with aggressive driving.
On the expressway I never drive less than 75mph, but I use cruise control whenever possible. I find it helps mileage because it cuts down on uneccesary throttle inputs.
I get 19-21mpg combined on average, but if I drive with efficiency in mind I can get 23-24mpg combined and 300+miles per tank. This past weekend I drove 200 miles straight on the expressway, all cruise control set at 75-85mph. Got 325miles to that tank and averaged 25mpg. That was even with a decent amount of semi aggressive passing.