Protein & Nutrition Blog – Marmels
Protein & Nutrition Blog – Marmels
How Protein Keeps You Full: The Science of Satiety
by Mo Mandegar, PhD
on Oct 26 2026
Protein changes the signals your gut sends about fullness: ghrelin falls while cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1) rise. A 2020 meta-analysis of 49 trials found the effect real but modest. Here is what happens after you eat protein, what the evidence does not show, and how much it takes.
Protein & Nutrition Blog – Marmels
Does Protein Lower Blood Sugar Spikes After a Meal or Snack?
by Mo Mandegar, PhD
on Oct 01 2026
A pastry eaten alone and the same pastry eaten after two eggs contain identical carbohydrate, yet they do not move blood sugar the same way. A 2023 meta-analysis of 16 randomized trials found that whey protein taken before a meal cut peak glucose by 1.4 millimoles per liter. Here is the mechanism, the limits of the evidence, and how common snacks compare on protein.
Protein & Nutrition Blog – Marmels
Does Protein Boost Your Metabolism? What Science Says
by Mo Mandegar, PhD
on Jun 28 2026
Protein is the rare food that genuinely nudges your metabolism, and the reason is unglamorous: digesting it is expensive work. It has the highest thermic effect of food (TEF) of any macronutrient, burning 20 to 30 percent of its own calories in digestion versus 5 to 10 percent for carbs and 0 to 3 percent for fat. Here is how big the effect really is.
Protein & Nutrition Blog – Marmels
Signs of Low Protein Intake: 7 Quiet Symptoms to Watch For
by Mo Mandegar, PhD
on May 21 2026
Outright protein deficiency is rare in the United States. Sub-optimal protein intake is common, and the signs are quiet enough to blame on age, stress, or sleep. Here are seven symptoms to watch for, the daily target most current research supports, and the simplest way to close the gap.
