Satiety — The “I’ve Had Enough” State

Satiety is the physiological state after eating when desire for food drops and you’re happy to pause or stop. It’s not just a stretched stomach; it’s a coordinated signal from gut, hormones and brain. Stomach distension tells the brain about volume; hormones like GLP-1, PYY, leptin and insulin report calories and nutrients; the mesolimbic-reward system cools its excitement about more bites.

When satiety works, you can push the plate away with a sense of “that was enough,” even if some food remains. When it’s blunted — by ultra‑processed textures that are easy to over‑consume, by rapid gastric-emptying, by sleep loss or chronic stress — you may feel simultaneously physically full and mentally unsatisfied, still rummaging for “something else.”

Modern diets often fracture satiety: liquid calories, grazing, and hyper‑palatable snacks deliver energy without much structure or fibre. That means weak gut stretch, messy hormone pulses, and reward circuits that never quite stand down. In that environment, satiety becomes fragile and short‑lived.

GLP‑1 drugs effectively amplify satiety signals, especially via slower stomach emptying and stronger “we’ve eaten” messages to the brain. But you can also support satiety without medication: meals rich in protein, fibre and intact structure; fewer mindless snacks; eating without constant distraction; and getting enough sleep all make it easier for that quiet “enough” message to be heard.

Why It Matters

Focusing on satiety instead of pure calorie counts shifts the goal from white‑knuckled restraint to building meals and environments where stopping feels natural.

Closing Line

Satiety is your biology’s way of saying “we’re good for now” — the more you cultivate it, the less every meal has to be a willpower test.