Podcast
The Longevity Protocol
Hosted by Dr. Cristina Romero-Bosch and Dr. John A. Robinson · EN
The highly anticipated Longevity Protocol podcast, featuring renowned holistic medical experts Dr. Cristina Romero-Bosch and Dr. John A. Robinson, known as @TheSexDocs on Instagram, debuts today and is now available for streaming!
Join the dynamic duo, leaders of Scottsdale’s premier wellness center, The Hormone Zone, and Relicus Medical Holdings, as they share their expertise and engaging discussions on health, sex, and what it truly means to live the longevity protocol.
22episodes
Episodes
Newest firstAll episodes
Regenerative Aesthetics & Longevity: What is Beauty In Aging? | The Longevity Protocol Ep. 43
Mar 2500:25:59Tap to summarizeWhat does it really mean to age—and what should beauty look like along the way?In a world where med spas are booming and aesthetic treatments are more accessible than ever, we have to ask:Are we chasing true health… or just masking the signs of its absence?In this episode of The Longevity Protocol, we explore the intersection of beauty, biology, and longevity—and why the future of aesthetics isn’t about looking younger, but about aging better.🎧 Subscribe to The Longevity Protocol for weekly episodes on hormones, health, intimacy, and longevity.
Transcribe →Age Gaps in Relationships & the Biology of Longevity | The Longevity Protocol Ep. 42
Mar 1800:34:57Tap to summarizeHe’s 50, she’s 25. Is it preference… or biology?And more importantly—does it actually impact longevity?In this episode of The Longevity Protocol, we break down one of the most debated (and misunderstood) topics in modern relationships: age gaps. From evolutionary biology to cultural narratives, hormone science to real-world relationship dynamics—we’re cutting through opinions and getting to what actually matters for health, connection, and long-term vitality.🎧 Subscribe to The Longevity Protocol for weekly episodes on hormones, health, intimacy, and longevity.
Transcribe →How to Create Optimal Sleep for Longevity: Sleep Hygiene, Co-Sleeping and Sex | The Longevity Protocol Ep. 41
Mar 1300:41:52Tap to summarizeWhy is sleep so elusive for so many of us—and what are the long-term consequences if we don’t get it right?In this episode of The Longevity Protocol, we break down the science behind one of the most important—and most overlooked—foundations of longevity: sleep.Research shows that sleep is not simply “rest.” It’s an active biological repair state that regulates hormone balance, metabolic health, immune function, and even the brain’s ability to clear toxic waste products. During deep sleep, the brain’s glymphatic system becomes significantly more active, helping remove proteins like beta-amyloid and tau that are linked to neurodegenerative disease. At the same time, critical hormones—including growth hormone, testosterone, cortisol, melatonin, leptin, and ghrelin—are tightly regulated by sleep architecture and circadian rhythms.But when sleep becomes fragmented or chronically restricted, those systems quickly begin to break down. Even a week of reduced sleep can lower testosterone, impair insulin sensitivity, elevate cortisol, and disrupt appetite regulation—creating a cascade of metabolic and hormonal consequences that accelerate biological aging.This episode goes beyond basic “sleep hygiene” advice to explore the real physiology behind high-quality sleep and the daily habits that support it. We discuss circadian rhythm anchoring, light exposure, temperature control, alcohol and caffeine timing, exercise scheduling, and how nervous system regulation plays a critical role in entering deep, restorative sleep.We also explore the social and relational aspects of sleep that many people overlook. From co-sleeping with children to sharing a bed with a partner—or even a dog—these choices can influence sleep architecture, hormonal signaling, and relationship dynamics. We break down the physiological pros and cons of sleeping together versus sleeping apart, including how intimacy and sexual activity may influence sleep quality through hormones like oxytocin and prolactin.Finally, we review evidence-based supplements and strategies often used to support sleep, including magnesium, glycine, L-theanine, melatonin, and emerging research on creatine’s role in supporting brain energy metabolism during sleep deprivation.In this episode, you’ll learn:• Why sleep is one of the most powerful drivers of longevity and cellular repair• How deep sleep regulates growth hormone, testosterone, and metabolic health• The connection between sleep, brain detoxification, and cognitive decline• Why circadian consistency matters more than many people realize• How light, alcohol, caffeine, and late meals disrupt sleep architecture• The physiological pros and cons of co-sleeping with partners, children, or pets• How sexual intimacy may influence sleep quality and bonding hormones• Evidence-based supplements and strategies that support restorative sleepThis is a science-based conversation about sleep, relationships, hormones, and the daily habits that shape both lifespan and healthspan.🎧 Subscribe to The Longevity Protocol for weekly episodes on hormones, health, intimacy, and longevity.#LongevityProtocol #SleepHealth #Longevity #HormoneHealth #SleepScience #MensHealth #WomensHealth #Healthspan #Biohacking #Wellness
Transcribe →Does Regular Sexual Intimacy Help Couples Stay Together? | The Longevity Protocol Ep. 40
Feb 1800:28:55Tap to summarizeDoes regular sexual intimacy actually help couples stay together long-term? In this episode of The Longevity Protocol, we break down the research behind one of the most important—and most overlooked—predictors of relationship stability: sexual satisfaction.Multiple studies show that sexual satisfaction is strongly associated with overall relationship satisfaction, emotional bonding, and long-term commitment. In fact, couples with high sexual satisfaction report significantly higher relationship satisfaction, while sexual dissatisfaction has been linked to a markedly increased risk of separation and divorce—especially when one partner is satisfied and the other is not.But this episode goes deeper than the surface-level “frequency” conversation. We explore what relationship science actually emphasizes: that quality and mutual satisfaction matter far more than raw numbers. Even moderate frequency can be sustaining if both partners feel emotionally connected, valued, and aligned. On the other hand, frequent sex can still be damaging if it’s pressured, distressing, or rooted in resentment.We also discuss the physiological mechanisms that may explain why sexual intimacy supports relationship longevity, including the release of bonding hormones like oxytocin and stress-reducing endorphins, along with the powerful feedback loop between intimacy, communication, and emotional closeness.In this episode, you’ll learn:Why sexual satisfaction is one of the strongest predictors of relationship stabilityHow sexual dissatisfaction increases divorce riskWhy emotional intimacy explains much of the “sex + stability” connectionWhy quality matters more than frequencyHow communication drives both intimacy and long-term commitmentThe biology behind bonding and attachmentThis is a science-based conversation about sex, connection, and what keeps couples together—not just emotionally, but physiologically.🎧 Subscribe to The Longevity Protocol for weekly episodes on hormones, health, intimacy, and longevity.#LongevityProtocol #Relationships #SexualHealth #Marriage #Longevity #HormoneHealth #MensHealth #WomensHealth #Intimacy #Couples
Transcribe →When a Scandal Attacks a Movement: Longevity Medicine Under Fire | The Longevity Protocol Mini Ep. 1
Feb 1300:21:20Tap to summarizeIn this episode, we step into a difficult but necessary conversation.Recent headlines surrounding Dr. Peter Attia and the release of new Epstein-related files have sparked intense reactions across social media — particularly from members of the medical community. But this episode is not about accusations, speculation, or personal scandal.It’s about something deeper.It’s about how quickly public figures are elevated, dismantled, and used as vehicles to attack broader ideas. It’s about whether controversy surrounding one individual should invalidate an entire field of medicine. And it’s about what happens when media reaction begins to erode trust in preventive health, lifestyle medicine, and longevity-focused care.We discuss:The difference between personal controversy and professional contributionWhy longevity medicine is being labeled a “marketing term” — and why that argument falls shortHow media cycles can be used to discredit movements, not just individualsThe psychological tendency to idolize and then destroy public figuresWhy lifestyle, prevention, and health freedom conversations matter now more than everThis is not a defense of any individual.It is a defense of thoughtful medicine.It is a call for restraint in reaction.And it is a reminder that emotional instinct is not the same as reasoned response.As always, our goal is clarity, not chaos.Listen with discernment. Think independently. Stay measured.
Transcribe →Sex Makes You Live Longer…and Better! | The Longevity Protocol Ep. 39
Feb 1100:27:35Tap to summarizeWhat if one of the most powerful longevity tools isn’t a supplement… but your sex life? In this episode of The Longevity Protocol, Dr. John Robinson breaks down the real epidemiological research showing that regular sexual activity is strongly associated with lower mortality risk, improved cardiovascular outcomes, stronger immune function, and better long-term hormonal health—for both men and women.This isn’t pop psychology. It’s long-term population data. Studies like the Caerphilly Cohort Study (tracking over 1,000 men for 10 years) found that men with higher sexual frequency had roughly a 50% lower risk of death compared to those with very low activity. Similar findings appear in Swedish and Irish longitudinal studies, as well as large female-focused research like the Women’s Health Initiative (WHI), which followed over 93,000 women and found that sexually active women had a 36% lower risk of cardiovascular mortality, even after adjusting for lifestyle and health factors.Dr. Robinson also explains the deeper biological mechanisms behind these outcomes—how sexual activity impacts oxytocin, testosterone, estrogen signaling, DHEA, inflammation markers like CRP and IL-6, and even immune defenses like IgA production. Beyond physiology, the episode explores how intimacy reduces chronic stress, improves sleep, strengthens relationships, and supports nervous system regulation—key drivers of healthspan and lifespan.This episode also covers practical insights on frequency, age-related changes, male vs. female benefits, solo vs. partnered activity, and why sexual health is not separate from overall health—it’s a direct reflection of it. Dr. Robinson also discusses the research showing that men may benefit from weekly orgasms, and why 21 ejaculations per month has been linked to a significantly lower risk of prostate cancer.If you want to understand the science behind why intimacy is tied to longevity—and how to protect this part of your health as you age—this episode is a must-listen.📌 Subscribe for weekly longevity medicine, hormone optimization, and performance health content.
Transcribe →The Optimal Diet for Muscle Growth & Longevity | The Longevity Protocol Ep. 38
Dec 1100:59:35Tap to summarize🔥 Most People Are Eating Protein Wrong — Here’s How to Fix ItIf 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 ageDr. Robinson & Dr. Bosch share their exact evidence-based stack:• Micronized Beef Protein• YOLKED (Fortetropin)• Creatine (10g/day)• Leucine (2.5–5g/day)00:00 – Intro01:12 – Why the RDA for protein is outdated03:45 – How much protein per meal07:20 – Daily protein requirements10:55 – Protein timing myths14:10 – Best protein sources for muscle18:30 – Why people under-eat protein22:50 – Ancestral diets & traditional preparation26:40 – Muscle as a longevity organ32:15 – Our protein-building supplement stack36:50 – Final thoughts👍 Like the video🛎 Subscribe for weekly longevity + hormone optimization content💬 Comment your daily protein targetHosted 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
Transcribe →Top 3 Things That Support Muscle Building | The Longevity Protocol Ep. 37
Oct 1500:41:08Tap to summarizeIn 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.
Transcribe →The Most Underrated Exercise for Health & Longevity | The Longevity Protocol Ep. 36
Oct 800:41:19Tap to summarizeWhat’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 creativityWhy “Blue Zone” cultures live longer thanks to daily walkingPractical ways to build a walking habit into your routineThe pros and cons of walking in the morning vs. eveningHow weighted vest walking can safely level up your resultsThe 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.
Transcribe →Couples Who Stay Together Do This | The Longevity Protocol Ep. 35
Oct 200:35:31Tap to summarizeWhat 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 conflictThe power of letting go (not suppressing)How emotional recovery builds resilienceWhy choosing peace matters more than being rightWhat bonds couples together through struggleThe surprising role of time in saving a marriageAlmost 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.
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