Catégorie
Sommeil, testostérone, ménopause, goutte et cerveau. Ce dont personne ne parle avant que ça casse.
Les plans en français arrivent une fois la version anglaise révisée. En attendant, les originaux anglais sont ci-dessous.
Hormones, sommeil et vieillissement
The dementia-risk plan
The 2024 Lancet Commission estimates that 14 modifiable risk factors account for about 45% of dementia worldwide. Nothing guarantees you won’t get it, but you can shift the odds: control blood pressure, LDL and blood sugar, treat hearing loss, move every day, sleep, don’t smoke, drink little, and stay connected.
13 min de lecture
Hormones, sommeil et vieillissement
The gout plan
Gout happens when uric acid builds up and crystallises in a joint. Genes set much of your level; sugary drinks, beer, spirits and insulin resistance push it up. Measure your uric acid, cut those, lose waist, move daily, and ask your doctor whether you need urate-lowering medication and what target to aim for.
11 min de lecture
Hormones, sommeil et vieillissementPoids et composition corporelle
The menopause plan
Around menopause, fat gain speeds up, it moves to your belly, and muscle shrinks, even if the scale barely moves. Eating less on its own makes the muscle loss worse. Lift heavy, eat more protein, cut refined carbs, eat in a window, sleep, and track your waist and strength rather than your weight.
12 min de lecture
Glycémie et insulineHormones, sommeil et vieillissement
The PCOS plan
Most women with PCOS are insulin resistant, lean ones included, and high insulin pushes the ovaries to make more testosterone. Lower the insulin: cut sugar and refined carbs, eat in a window, lift and walk, sleep. Losing 5–10% of your weight, if you carry extra, often brings cycles back. Your doctor handles the rest.
10 min de lecture
Hormones, sommeil et vieillissement
The perimenopause plan
Perimenopause is the years of erratic hormones before your final period. Muscle, bone, sleep and insulin sensitivity all start to slip. Lift heavy, add short sprints, eat more protein, fuel your training, protect your sleep, and take your symptoms to a doctor who knows the options, hormone therapy included.
13 min de lecture
Hormones, sommeil et vieillissement
The sleep plan
Most bad sleep is a trained habit, a clock out of time, or a breathing problem. Fix the first two with the core of CBT-I, the first-line treatment in AASM and ACP guidelines: a fixed wake time, bed only for sleep, morning light, caffeine cut by noon, no alcohol. Screen for sleep apnea. If it won’t budge in 6–8 weeks, see a doctor.
15 min de lecture
Hormones, sommeil et vieillissement
The testosterone plan
In many men, low testosterone is driven by belly fat, short sleep, sleep apnea, alcohol and inactivity more than by age. Test it properly: morning, and repeated. Then lose the belly fat, sleep 7+ hours, lift, drink little, and retest at 3–6 months. If it’s still low, your doctor needs to find out why.
12 min de lecture