I’ve been thinking a lot about protein lately, mostly because so many people come to Tyner Pond Farm looking for a simpler way to eat better, feel full longer, and get control over cravings. Dr. Peter Attia recently wrote about the thermic effect of food — the energy cost of digesting what we eat — and it helped explain something I’ve observed for years on the farm.

The basic idea is simple:
some foods barely engage the body, while others require real metabolic work.

Ultra-processed foods are designed to be broken down quickly. Real foods — especially protein — take longer to digest, which naturally supports fullness and steady energy.

That difference alone helps explain why people who eat more protein often find it easier to manage their appetite and maintain a healthy weight.

Dr. Attia reviewed 52 randomized controlled trials comparing lower-protein diets to higher-protein diets. Across these studies, protein consistently produced a higher thermic effect — meaning the body burns more energy digesting it — and led to greater total daily energy expenditure even when calories were the same.

None of this requires strict dieting. It’s simply how biology works.

Satiety: The Difference You Feel First

Before you ever think about “thermogenesis,” you notice something simpler:
protein keeps you full.

People who increase their protein intake often find that:

• Snacks drop off

• Cravings calm

• Portions shrink naturally

• Blood sugar feels steadier

• Evenings become easier

This matches what we hear from customers. When they start eating grass-fed ground beef or pasture-raised chicken regularly, they often say they “finally feel full” or “aren’t looking for something else” after meals.

In a world full of ultra-processed foods engineered to digest quickly, satiety is one of the most valuable tools a person can have.

Why Protein Requires More Work From the Body

According to Dr. Attia’s review of the research:

• About 25% of the calories in protein are burned during digestion

• Higher-protein meals temporarily raise daily energy expenditure

• High-protein diets increase total daily burn even months later

• Higher protein intake also shifts the body toward burning more fat for fuel

None of this turns protein into a magic solution.
It simply supports a more stable, sustainable way of eating in a food environment that works against most people.

Where Pasture-Raised Meats Fit In

Protein quality doesn’t always get attention in research studies, but it matters on the farm — and on your plate.

When animals live outdoors on real pasture, the food they produce is naturally more nutrient-dense. Grass-fed beef and pasture-raised chicken contain:

• More omega-3 fats

• More vitamins like A and E

• Better overall fat balance

• Essential minerals

• Clean, highly bioavailable protein

• No confinement-related stress

Healthy soil grows healthy forage.
Healthy forage raises healthy animals.
Healthy animals create better food.

When customers switch to our beef or chicken and say they feel fuller or more stable through the day, this isn’t marketing. It’s how real food behaves.

A Practical Way to Use This Information

If you want steadier eating and easier weight loss:

Prioritize protein — especially from nutrient-dense, pasture-raised sources.

A few simple ideas we hear from families around Central Indiana:

• Cook a pound of ground beef at the start of the week

• Make small ground-chicken patties for quick meals

• Use our Ancestral Blend for an easy nutrient boost

• Roast a whole chicken and use leftovers

• Add bone broth for minerals and to soften meat for kids

Real food doesn’t have to be complicated. It just needs to be real.

Final Thought

We live in a food culture designed to make overeating easy and nutrient-dense eating harder.
Ultra-processed foods digest quickly and leave you hungry again.
Protein — especially from animals raised outdoors — does the opposite. It slows things down. It nourishes. It supports fullness.

This isn’t a diet plan or a promise.
It’s just the natural advantage of eating simple, nutrient-dense food from farms you know.

→ Shop Grass-Fed Beef
→ Shop Pasture-Raised Chicken

FAQs

Q: Why does protein help with weight loss?
Protein has a higher “thermic effect,” meaning it takes more energy to digest. It also increases satiety, which helps people naturally eat less without feeling deprived.

Q: What did Dr. Peter Attia’s research summary show?
He highlighted findings from 52 studies showing that higher-protein meals increase daily energy expenditure, even when total calories are the same.

Q: How is pasture-raised meat different from conventional meat?
Animals raised outdoors on real pasture produce meat that’s more nutrient-dense, with higher omega-3s, vitamins, and minerals, and no confinement-related stress.

Q: Does eating more protein mean you’ll automatically lose weight?
Not automatically. It’s one factor that supports steadier eating and makes it easier to maintain a calorie deficit. It’s not a shortcut—just biology.

Q: Is this medical advice?
No. We’re farmers, not doctors. This article shares practical insights about nutrition and food sourcing. Always consult your healthcare provider for medical advice.