The Optimal Diet for Muscle Growth & Longevity | The Longevity Protocol Ep. 38
Thu Dec 11 2025
🔥 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 Cristina Bosch break down the real science behind optimal protein intake for muscle growth and longevity — not the outdated RDA numbers created in the early 1900s.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01:12 – Why the RDA for protein is outdated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
👍 Like the video
🛎 Subscribe for weekly longevity + hormone optimization content
💬 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
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🔥 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 👍 Like the video 🛎 Subscribe for weekly longevity + hormone optimization content 💬 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