The signals and what moves them
- Ghrelin (hunger): suppressed most by protein and by regular meal timing; raised by short sleep.
- GLP-1 and PYY (fullness): raised by fiber, fat and protein reaching the lower gut.
- Leptin sensitivity: protected by sleep consistency and by not grazing continuously.
- Insulin and the rebound dip: flattened by eating vegetables and protein before refined carbohydrate.
Meals that fit the pattern
- Salmon, lentils and greens with olive oil.
- Eggs with beans, avocado and tomatoes.
- Greek yogurt with chia, berries and walnuts.
- Chicken, quinoa, roasted vegetables and tahini.
- Tofu, edamame, brown rice and a large mixed salad.
Test it rather than trust it
Hormone talk is only useful if your own hunger changes. Score food noise daily, note which meals preceded quiet afternoons, and keep the meals that win. Organic-GLP1 automates that comparison and shows the trend over weeks.