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

24/01/2025