Dr. Antonio Müller

26/03/2025

This research (PMID: 33794937, 37787091) highlights the importance of protein intake for women to support muscle growth, strength, and recovery. 💪

This is especially important during the luteal phase when the body breaks down more protein.

🔑 Key Findings:

✅ Daily Protein Needs
➤ At least 1.6 g/kg/day of protein is needed for muscle growth and strength.
➤ During the luteal phase, protein needs may be higher due to hormonal changes.

✅ Post-Workout Protein Intake
➤ 30 g of protein after resistance exercise maximizes muscle protein synthesis (MPS).
➤ 60 g of protein after exercise does not give extra benefits compared to 30 g.
➤ 15 g of protein is too low to effectively boost MPS.

✅ Protein Timing & Distribution
➤ Spreading protein intake evenly throughout the day helps keep MPS active.
➤ Individual factors like training intensity, diet, and metabolism affect protein needs.

🚨 Bottom Line
Eat enough protein daily, adjust intake during the luteal phase, and spread it out to support muscle growth and recovery! 💪🍗

If you’re looking for coaching check 👇
http://drantoniomueller.com/bookings

24/03/2025

A study (PMID: 32175820) looked at 5,823 U.S. adults to see how walking affects telomere length, a marker of biological aging.

Key Findings:

✅ Aging & Telomeres

-Telomeres shrink by 15.6 base pairs per year as we age.

✅ Walking & Longer Telomeres

- People who walk 150+ minutes per week have longer telomeres than those who walk less or not at all.

- Regular walking slows down aging by 6.5–7.6 years on average.

- More walking gives bigger benefits instead of just steady improvement.

✅ How Walking Helps More Over Time

- Walking more leads to faster improvements.

- The benefits increase quickly after a certain point.

Limitations of This Study

⚠️ Telomere length in white blood cells may not reflect aging in other parts of the body.
⚠️ Stress, lifestyle, and health conditions can affect telomere length.
⚠️ Different measurement methods can give different results.
⚠️ We don’t know for sure if longer telomeres cause better health.

🚨 Bottom Line

Walking 150+ minutes per week may help slow aging and improve health! 🚶‍♀️

If you’re looking for coaching check 👇
http://drantoniomueller.com/bookings

09/02/2025

Depression: A Global Challenge

Depression isn’t just personal—it affects millions worldwide.

🇩🇪 Germany: 6M people yearly (7.5% prevalence).
🇨🇭 Switzerland: 4.4% affected, women 25% more than men. €8B economic impact.
🇺🇸 USA: 21M adults (8.4% prevalence), women nearly twice as affected.

🌍 Globally: 322M people live with depression, making it a leading cause of disability.

💡 Mental health matters. Awareness, support, and the right strategies can make a difference.

Visit www.drantoniomueller.com for individualized coaching.

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08/02/2025

15/05/2024

The gut-brain axis refers to the bidirectional communication system between the gut and the brain, involving neural, hormonal, and immunological pathways.

It plays a crucial role in maintaining overall health and well-being.

The gut microbiota, a diverse community of microorganisms living in your digestive tract, produces metabolites that can influence your brain and behavior.

These metabolites like short-chain fatty acids act as signaling molecules that can affect neuronal function and even your mood.

On the other hand, the brain can also influence the gut microbiota. The brain can modulate gastrointestinal functions, such as motility, secretion of gastric fluid, and immune responses. Stressors and other stimuli can affect the composition and balance of the gut microbiota through the gut-brain axis. This bidirectional interaction highlights the complex relationship between the gut microbiota and the brain.

To optimize this communication for your well-being, consider incorporating probiotic-rich foods, prioritizing a balanced diet, and managing stress.

We can support you in this process by guiding you in making informed lifestyle choices, nourishing your gut microbiota, and adopting practices that support both your digestive and mental health.