Gastric Mechanoreceptors and Satiety Peptides
Your brain measures the stretch, not just the calories
Satiety is regulated by physical and hormonal cues working in tandem. When you consume high-volume, fiber-rich, and water-dense foods, the physical distension of the stomach walls triggers vagal mechanoreceptors (stretch receptors). This physical signal travels to the solitary tract in the brainstem, while the duodenum and colon secrete peptide hormones like GLP\text{-}1 and PYY while suppressing ghrelin. This explains why energy-dense, low-volume processed foods can leave you feeling ravenous despite a caloric surplus: they fail to engage the physical stretch mechanism.
Controlling appetite requires understanding gastric mechanical feedback, not just tracking macro numbers.
What is your favorite high-volume, nutrient-dense food for staying full without feeling sluggish?
MBH/PS