Satiety
The off-switch for eating. Satiety is the complex hormonal and neurological signaling that tells you you've had enough. When it works well, you naturally stop eating. When it's broken—through processed foods, leptin resistance, or poor sleep—hunger persists. Understanding satiety is key to sustainable weight management.
Satiety Hormones
Leptin
Released by fat cells. Signals adequate energy stores. Resistance develops with obesity.
Ghrelin
Hunger hormone. Rises before meals, drops after. Stomach produces it.
CCK (Cholecystokinin)
Released by gut when fat/protein detected. Slows stomach emptying. Short-term signal.
GLP-1
Incretin hormone. Increases insulin, decreases appetite. Ozempic mimics this.
PYY
Peptide YY. Released from colon. Reduces appetite. Fiber increases it.
Insulin
Also affects satiety in brain. Hyperinsulinemia promotes hunger paradoxically.
What Enhances Satiety
Protein
Most satiating macro. Triggers CCK, GLP-1. Prioritize at each meal.
Fiber
Slows digestion. Triggers stretch receptors. Ferments to signal satiety.
Volume
Large volume, low calorie foods. Vegetables, broth. Stomach stretch signals.
Healthy Fats
Trigger CCK release. Slow gastric emptying. Stay satisfied longer.
Adequate Sleep
Poor sleep increases ghrelin, decreases leptin. Creates hunger next day.
Slow Eating
Takes 20 minutes for signals to reach brain. Eat slowly, stop appropriately.
What Disrupts Satiety
Ultra-Processed Foods
Engineered to bypass satiety. High reward, low satiety. Keep eating.
Sugar
Doesn't trigger satiety well. Insulin spikes then crashes. Hunger returns.
Leptin Resistance
High leptin but brain doesn't respond. Obesity perpetuates itself.
Sleep Deprivation
Increases ghrelin 15-30%. Decreases leptin. Cravings increase.
Stress
Cortisol drives appetite. Comfort eating. Overrides satiety signals.
Liquid Calories
Don't trigger satiety like solid food. Sodas, juices, smoothies slip past.