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
Best High-Protein Office Snacks That Keep You Full
by Mo Mandegar, PhD
on May 27 2026
The default office snack drawer is stacked toward refined carbohydrate, and the 3 p.m. dip is the predictable result. High-protein office snacks (at least 8 to 10 grams of protein per serving, shelf-stable, and quiet enough for a video call) fix the problem with stocking rather than willpower. Here are the eight worth keeping in reach.
Protein & Nutrition Blog – Marmels
Snacks That Keep You Full Longer: A Satiety Field Guide
by Mo Mandegar, PhD
on May 13 2026
Most snacks vanish from your stomach in under an hour and leave you reaching for the next one. The ones that actually keep you full share three traits: enough protein to slow gastric emptying, viscous fiber that thickens digestion, and a calorie density modest enough to make the satiety real. Here is what the research says, and how to pick a snack that holds you for three hours instead of one.
