JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

Protein Tracking Challenge

10 Feb 2026 · 1 min

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0:41

In this short instructional segment, JJ Virgin advises that the most effective way to curb appetite is to eat protein first, as it is the most satiating macronutrient and has the highest thermic effect, meaning it burns more calories during digestion. She recommends pairing protein with fiber and a small amount of fat to trigger natural GLP‑1 release, creating a “satiety trifecta” that prolongs fullness and improves blood‑sugar control. Additionally, she stresses the importance of staying hydrated between meals, drinking plenty of water supplemented with electrolytes to further support appetite management.

Chapters

Biggest thing that you can do to help with appetite is to eat protein first. Protein is the most satiating of the 3 macronutrients, and it also is the most thermic. It burns more calories in the digestion and assimilation. Now, I also love to put together protein with some fiber because it's going to support the release of GLP-1 naturally. And when you do protein, fiber, and a little bit of fat, it's a very nice satiety trifecta that helps you feel fuller longer. And of course, when you're eating protein and fiber, you have really good blood Sugar control as well. So those are what I love to do in order to help. And then make sure in between meals you're drinking a lot of water and add some electrolytes in because that can help too.