Satiety is NOT about feeling full. Satiety is about giving myself the right combination of nutrients that shut off the impulse to eat in my brain. A little self observation, grandma's rules of eating in a healthful way, and basic nutritional science results in balanced meals -- protein, carbs, veggies -- at every meal. Duh, right? Nope. This is not obvious to the fatbastid who will eat cardboard just to feel full. The words "gentle nutrition" did not make sense to this aging athlete, and that is the first discovery on this journey. Yesterday I had three very balanced meals and did not feel hungry afterward, did not reach for snacks beyond a few almonds in the afternoon, and did not snack at night. That cut my daily caloric intake by about 50 percent without any pain.