Written by: Dr. Andrew Akhaphong, DCN, MS, RD, LD, Mackenthun’s Fine Foods Registered Dietitian
Updated: January 21, 2026
1. Burn, Baby Burn
Protein stands out because of its powerful thermic effect: your body burns 20–30% more calories digesting it compared to other nutrients. That’s because protein must be broken down into amino acids. While our bodies can make 13 of them, nine must come from food. These amino acids are the building blocks behind everything from muscles and hormones to hair, nails, and a healthy metabolism. Studies show high-protein diets may result in an average 7% weight loss in six months!
2. Stronger, Steadier, Safer
A 2020 study from the Abbott Nutrition Health Institute highlights just how important protein is for healthy aging. Among nearly 4,000 older adults studied, those consuming very low amounts of protein were significantly more likely to experience falls—up to 1.65 times more—compared to those following higher-protein diets. Low muscle mass was another common trait in older adults who fell, leaving them with weaker muscles and less endurance to stay steady.
3. Good Night, Moon
