🔥 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 Cristina Bosch break down the real science behind optimal protein intake for muscle growth and longevity — not the outdated RDA numbers created in the early 1900s.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01:12 – Why the RDA for protein is outdated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.