🔥 Most People Are Eating Protein Wrong — Here’s How to Fix It

If you want to build muscle, boost metabolism, balance hormones, and age with strength, your diet must start with protein done correctly.

In Episode 38 of The Longevity Protocol Podcast, Dr. John Robinson and Dr. Cristina Bosch break down the real science behind optimal protein intake for muscle growth and longevity — not the outdated RDA numbers created in the early 1900s.

This episode is your blueprint for eating in a way that supports maximal muscle growth, metabolic stability, and healthy aging.

Why the optimal range is 0.25g per pound of bodyweight — and why eating under 20g or over 50g can reduce muscle protein synthesis.

Most people need 0.7–1.0g per pound of body weight daily.

New research shows total daily intake matters most — not timing.

🥚 Eggs
🥛 Dairy
🥩 Beef
🐓 Chicken
🐖 Pork
💥 And why vegan protein sources often fail digestive and anabolic needs.

Carb-heavy food culture, misinformation, and decades of anti-meat propaganda.

Ancestral nutrition, nose-to-tail eating, and why traditional diets were naturally protein-dense.

• Better glucose control
• Lower inflammation
• More myokine signaling
• Stronger bones
• Improved stress resilience
• Better mobility as you age

Dr. Robinson & Dr. Bosch share their exact evidence-based stack:
• Micronized Beef Protein
• YOLKED (Fortetropin)
• Creatine (10g/day)
• Leucine (2.5–5g/day)

00:00 – Intro
01:12 – Why the RDA for protein is outdated
03:45 – How much protein per meal
07:20 – Daily protein requirements
10:55 – Protein timing myths
14:10 – Best protein sources for muscle
18:30 – Why people under-eat protein
22:50 – Ancestral diets & traditional preparation
26:40 – Muscle as a longevity organ
32:15 – Our protein-building supplement stack
36:50 – Final thoughts

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💬 Comment your daily protein target

Hosted by Dr. John Robinson and Dr. Cristina Bosch — leaders in hormone optimization, regenerative medicine, and modern longevity science.

👥 In This Episode You’ll Learn:1. How much protein you REALLY need per meal2. Total daily protein intake for muscle growth3. Do you actually need protein around your workouts?4. The most anabolic protein sources (ranked)5. Why people struggle with protein6. What our ancestors actually ate7. Why muscle is the #1 indicator of longevity8. Our Protein-Building Stack📌 CHAPTERS📣 If you found this episode valuable:🎙️ About The Longevity Protocol Podcast

In this episode of The Longevity Protocol, we’re diving into the top 3 things that truly support muscle building. We’ll cover one hormone, one supplement, and one peptide stack—and explain how each plays a role in performance, recovery, and long-term health.

Here’s what we’ll discuss:

• Testosterone & Nandrolone: Why hormone optimization matters for muscle, energy, and mood.

• Creatine: The most studied supplement in the world—and why it still works.

• CJC + Ipamorelin: How this peptide combo helps stimulate natural growth hormone for recovery and lean mass.

• BONUS: A look at regenerative therapies like stem cells for muscle and joint health.

We’ll also bust a few myths along the way:

• “Creatine is a steroid” → It’s not.

• “Hormone therapy is only for aging men” → It’s about function, not just age.

• “You need extreme training to build muscle” → Smarter strategies make the difference.

If you want to maximize your training, protect your recovery, and understand the science of muscle growth, this episode will give you the tools you need.

🎧 Listen & Subscribe: https://linktr.ee/longevityprotocolpod

📺 Watch the full episode here on YouTube.

What’s the most underrated exercise for your health, longevity, and mental clarity? It’s not a secret—it’s walking. 🚶‍♂️

In this episode of The Longevity Protocol, Dr. John Robinson and Dr. Cristina Bosch break down why walking may be the single most powerful and overlooked habit for healthspan. From cardiovascular health to stress relief, this simple movement packs more science-backed benefits than most workouts.

You’ll learn:

• How walking lowers disease risk, boosts mood, and even sparks creativity

• Why “Blue Zone” cultures live longer thanks to daily walking

• Practical ways to build a walking habit into your routine

• The pros and cons of walking in the morning vs. evening

• How weighted vest walking can safely level up your results

• The truth behind walking myths like “10,000 steps is magic”

Walking is for everyone—whether you’re starting small with 10 minutes after meals or pushing intensity with added weight. The key is consistency.

💡 Challenge: Walk 20 minutes a day for the next week and notice the difference in your body and mind.

🎧 Listen & Subscribe: https://linktr.ee/longevityprotocolpod

📺 Watch this full episode here on YouTube.

What makes couples stay together long term? It’s not love, s*x, or even kids. A Harvard study following 724 couples for over 30 years revealed a surprising truth: the key to lasting marriage is how you handle the small, recurring issues—and how fast you recover emotionally.

In this episode of The Longevity Protocol, Dr. John Robinson and Dr. Cristina Bosch share insights from both research and personal experience:

• Why long-term couples don’t resolve every conflict

• The power of letting go (not suppressing)

• How emotional recovery builds resilience

• Why choosing peace matters more than being right

• What bonds couples together through struggle

• The surprising role of time in saving a marriage

Almost every marriage hits a breaking point. The difference between those who last and those who don’t? Patience, perspective, and the ability to come back together.

🎧 Listen & Subscribe: https://linktr.ee/longevityprotocolpod

📺 Or watch this full episode here on YouTube.

If I told you there’s one habit that boosts your brain, builds muscle, protects your heart, and helps you live longer… would you do it? The answer is sleep.In this episode of The Longevity Protocol, Dr. John Robinson and Dr. Cristina Bosch break down why sleep is the single most underrated longevity tool we have — and how to actually get more of it.You’ll learn:✅ Why sleep is active recovery, not passive downtime✅ The role of deep sleep in muscle repair, hormones, and memory✅ How poor sleep impacts metabolism, heart health, and dementia risk✅ What “Blue Zone” populations can teach us about rest✅ Practical hacks to improve sleep quality tonight📌 Key takeaways:– You can’t out-supplement or out-train poor sleep– Even 30–60 extra minutes per night makes a measurable difference– Prioritize sleep like you prioritize workouts and nutrition🎧 Listen & subscribe here → https://linktr.ee/longevityprotocolpodIf you struggle with sleep or want to optimize your recovery and longevity, this episode gives you the roadmap.

In Part 2 of The Menopausal Matrix, Dr. Robinson and Dr. Bosch explore the powerful shift happening in women’s health—led by advocacy, awareness, and a long-overdue demand for better menopause care. They walk through the major policy goals laid out in A Citizen’s Guide to Menopause Advocacy by Dr. Mary Claire Haver and Jennifer Weiss-Wolf and share their own clinical perspectives on what’s working, what’s still broken, and what needs to change.You’ll hear their take on:The myth that estrogen causes breast cancerWhy medical education on menopause is failingHow corporate wellness is catching up to realityWhat outdated FDA warning labels still get wrongThe truth behind what makes treatment actually workIf you’ve ever felt gaslit, dismissed, or confused about your options during perimenopause or menopause, this episode gives you the facts—and the fire—to push back.🎧 Available wherever you get your podcasts📲 Link in bio to watch and read the full episode on Substack

Menopause isn’t just a phase—it’s a transformation.In part one of this two-part series, Dr. Cristina Bosch takes you deep into the physiology and spirituality of menopause. From the hormonal shifts that affect everything from gut health to bone density, to the emotional and intuitive changes that mark a new chapter, this episode covers what every woman (and man) should understand about this powerful life transition.We break down:How estrogen, testosterone, and DHEA affect your symptomsMenopause and the gut: estrogen receptors, motility, and microbiome changesMental, emotional, and cardiovascular shifts in midlifeWhy menopause is more than medical—it's also spiritualTreatment options like pellets, injections, and functional supportWhether you're in it, approaching it, or supporting someone through it—this is a must-listen.📲 Follow for weekly episodes on hormone health, regenerative medicine, and longevity optimization.

Not all peptides are created equal—and when it comes to longevity, these five stand out.In this episode, Dr. John Robinson breaks down the top peptides being used in cutting-edge age optimization today, including Sermorelin, CJC-1295, Ipamorelin, Tesamorelin, Epitalon, TB-500, BPC-157, and GHK-Cu. You’ll learn how these compounds work, what makes them different, and how they support muscle growth, fat loss, recovery, cellular repair, and more.We also cover:How growth hormone-releasing peptides support healthy agingWhy Epitalon is a telomere-protecting game-changerThe difference between BPC-157 acetate vs. arginateWhat makes GHK-Cu unique for skin, healing, and cellular healthWhether you’re already using peptides or just starting to explore what’s out there, this episode is packed with clarity and clinical insight.📲 Follow for weekly episodes on hormone health, regenerative medicine, and longevity optimization.