22/02/2026
If you’re constantly hungry an hour after eating, it’s not a willpower problem.
It’s a protein problem.
Protein keeps you fuller for longer because it directly influences the hormones that regulate appetite.
When you eat protein:
• Ghrelin (your hunger hormone) goes down
• Peptide YY and GLP-1 (satiety hormones) go up
• Gastric emptying slows, so food stays in the stomach longer
• Blood sugar rises more steadily, reducing rebound cravings
Protein also has the highest thermic effect of food — meaning your body uses more energy digesting it compared to carbs or fats. Translation: you feel satisfied, not snacky.
This is why a breakfast of toast alone often leads to mid-morning grazing, while eggs, Greek yoghurt or a protein-rich smoothie buys you several hours of mental and metabolic calm.
This isn’t about eating more.
It’s about eating enough protein at each meal — especially as we age, when appetite signalling becomes less reliable.
If you’re chasing better energy, fewer cravings and more stable focus, start with protein.
Learn more by listening to the full episode of this podcast with 🎧
