In Depth Protocol

Satiety is a two-stage physiological "lock." Mechanical: High-volume fiber physically stretches the stomach. This activates mechanoreceptors that immediately suppress Ghrelin and, crucially, sensitize the brain to Leptin, lowering the threshold to feel full. Chemical: Protein digestion triggers the release of potent gut peptides—GLP-1, PYY, and CCK—which slow gastric emptying. This interaction "locks in" the fullness created by the stretch, preventing the hunger signal from returning for hours. Efficiency: 300kcal of veggies yields the same fullness as ~800kcal of bread (Holt Satiety Index).