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Aller aux références de : Cortisol & Perte de Poids (tome 1) · Cortisol & Stress Chronique (tome 2) · Cortisol & Ménopause (tome 3)

Tome 1 · Cortisol & Perte de Poids

Axe HPA, cortisol et physiologie du stress

• Tsigos C, Chrousos GP. Hypothalamic-pituitary-adrenal axis, neuroendocrine factors and stress. Journal of Psychosomatic Research. 2002;53(4):865-871., Référence fondatrice sur la physiologie de l'axe HPA. Voir sur PubMed
• Spencer RL, Deak T. A users guide to HPA axis research. Physiology & Behavior. 2017;178:43-65., Revue complète et accessible des mécanismes de régulation HPA. Voir sur PubMed
• Sapolsky RM. Why Zebras Don't Get Ulcers. Third edition. Holt Paperbacks, 2004., Ouvrage de référence sur la biologie du stress chronique. Rechercher
• Cadegiani FA, Kater CE. Adrenal fatigue does not exist: a systematic review. BMC Endocrine Disorders. 2016;16:48., Revue systématique concluant à l'absence de fondement du concept de « fatigue surrénalienne ». Voir sur PubMed

Cortisol et métabolisme, Graisse abdominale et résistance à l'insuline

• Björntorp P, Rosmond R. Obesity and cortisol. Nutrition. 2000;16(10):924-936., Étude pionnière sur le lien entre cortisol et distribution de la graisse. Voir sur PubMed
• Epel ES et al. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine. 2000;62(5):623-632. Voir sur PubMed
• Despres JP, Lemieux I. Abdominal obesity and metabolic syndrome. Nature. 2006;444:881-887., Référence sur la graisse viscérale comme tissu endocrine actif. Voir sur PubMed
• Rosmond R. Role of stress in the pathogenesis of the metabolic syndrome. Psychoneuroendocrinology. 2005;30(1):1-10. Voir sur PubMed
• Tomiyama AJ, Mann T, Vinas D, Hunger JM, DeJager J, Taylor SE. Low calorie dieting increases cortisol. Psychosomatic Medicine. 2010;72(4):357-364. Voir sur PubMed

Chronobiologie et rythme circadien du cortisol

• Scheer FA et al. Adverse metabolic and cardiovascular consequences of circadian misalignment. PNAS. 2009;106(11):4453-4458., Étude de référence sur les effets métaboliques de la désynchronisation circadienne. Voir sur PubMed
• Wüst S et al. The cortisol awakening response, normal values and confounds. Noise & Health. 2000;2(7):79-88. Voir sur PubMed
• Czeisler CA et al. Stability, precision, and near-24-hour period of the human circadian pacemaker. Science. 1999;284(5423):2177-2181. Voir sur PubMed
• Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173-2174. Voir sur PubMed

Sommeil et régulation hormonale

• Van Cauter E et al. Reciprocal interactions between the GH axis and sleep. Growth Hormone & IGF Research. 2004;14 Suppl A:S10-17. Voir sur PubMed
• Spiegel K et al. Sleep loss: a novel risk factor for insulin resistance and Type 2 diabetes. Journal of Applied Physiology. 2005;99(5):2008-2019. Voir sur PubMed
• Taheri S et al. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medicine. 2004;1(3):e62. Voir sur PubMed
• Tasali E, Wroblewski K, Kahn E, Kilkus J, Schoeller DA. Effect of sleep extension on objectively assessed energy intake among adults with overweight in real-life settings: a randomized clinical trial. JAMA Internal Medicine. 2022;182(4):365-374. Voir sur PubMed

Techniques de régulation neuronale

• Lehrer PM, Gevirtz R. Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology. 2014;5:756., Mécanismes de la respiration cohérente cardiaque. Voir sur PubMed
• Hölzel BK et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging. 2011;191(1):36-43. Voir sur PubMed
• Jackowska M et al. The impact of a brief gratitude intervention on subjective well-being, biology and sleep. Journal of Health Psychology. 2016;21(10):2207-2217. Voir sur PubMed
• Kushlev K, Dunn EW. Checking email less frequently reduces stress. Computers in Human Behavior. 2015;43:220-228. Voir sur PubMed

Caféine, timing et perturbation de l'axe HPA

• Lovallo WR et al. Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosomatic Medicine. 2005;67(5):734-739. Voir sur PubMed
• Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine. 2013;9(11):1195-1200. Voir sur PubMed

Exercice et cortisol

• Hackney AC. Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress. Expert Review of Endocrinology & Metabolism. 2006;1(6):783-792. Voir sur PubMed
• Li J et al. Associations of resistance exercise with cardiovascular disease morbidity and mortality. Medicine & Science in Sports & Exercise. 2019;51(3):499-508. Voir sur PubMed
• Vissers D, Hens W, Taeymans J, Baeyens JP, Poortmans J, Van Gaal L. The effect of exercise on visceral adipose tissue in overweight adults: a systematic review and meta-analysis. PLoS ONE. 2013;8(2):e56415. Voir sur PubMed

Alimentation, microbiome et cortisol

• Cryan JF et al. The microbiota-gut-brain axis. Physiological Reviews. 2019;99(4):1877-2013., Revue de référence sur l'axe intestin-cerveau. Voir sur PubMed
• Sutton EF et al. Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress. Cell Metabolism. 2018;27(6):1212-1221. Voir sur PubMed
• Suez J et al. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature. 2014;514(7521):181-186. Voir sur PubMed
• Tsang C, Hodgson L, Bussu A, Farhat G, Al-Dujaili E. Effect of polyphenol-rich dark chocolate on salivary cortisol and mood in adults. Antioxidants. 2019;8(6):149. Voir sur PubMed
• Ochner CN et al. Treating obesity seriously: when recommendations for lifestyle change confront biological adaptations. Lancet Diabetes & Endocrinology. 2015;3(4):232-234. Voir sur PubMed
• Pellegrini M, Cioffi I, Evangelista A, Ponzo V, Goitre I, Ciccone G, Ghigo E, Bo S. Effects of time-restricted feeding on body weight and metabolism. A systematic review and meta-analysis. Reviews in Endocrine and Metabolic Disorders. 2020;21(1):17-33. Voir sur PubMed

Adaptogènes et supplémentation

• Chandrasekhar K et al. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root. Indian Journal of Psychological Medicine. 2012;34(3):255-262. Voir sur PubMed
• Anghelescu IG et al. Stress management and the role of Rhodiola rosea: a review. International Journal of Psychiatry in Clinical Practice. 2018;22(4):242-252. Voir sur PubMed
• Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress, a systematic review. Nutrients. 2017;9(5):429. Voir sur PubMed
• ANSM. Étude de pharmaco-épidémiologie Levothyrox à partir des données du Système national des données de santé (SNDS). Rapport final, 2019., Répartition par sexe des personnes traitées (85,4 % de femmes). Rechercher
• ANSES. Avis relatif aux risques liés à la consommation de compléments alimentaires contenant de l'ashwagandha (Withania somnifera). Saisine n° 2021-SA-0077. 19 avril 2024., Fondement des contre-indications présentées au Chapitre 9. Rechercher

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Tome 2 · Cortisol & Stress Chronique

L'annexe 3 du livre : 11 rubriques, 48 références. Chaque étude est reliée à sa fiche PubMed ; les ouvrages, avis d'agences et articles hors PubMed, à leur page ou à une recherche.

Axe HPA et physiologie du stress chronique

• Tsigos C, Chrousos GP. Hypothalamic-pituitary-adrenal axis, neuroendocrine factors and stress. Journal of Psychosomatic Research. 2002;53(4):865-871. Voir sur PubMed
• Spencer RL, Deak T. A users guide to HPA axis research. Physiology & Behavior. 2017;178:43-65. Voir sur PubMed
• Sapolsky RM. Why Zebras Don't Get Ulcers. Third edition. Holt Paperbacks, 2004. Rechercher
• Cadegiani FA, Kater CE. Adrenal fatigue does not exist: a systematic review. BMC Endocrine Disorders. 2016;16(1):48. Voir sur PubMed
• Fries E, Hesse J, Hellhammer J, Hellhammer DH. A new view on hypocortisolism. Psychoneuroendocrinology. 2005;30(10):1010-1016. Voir sur PubMed

Charge allostatique et usure du système de stress

• McEwen BS. Stress, adaptation, and disease: allostasis and allostatic load. Annals of the New York Academy of Sciences. 1998;840:33-44. Voir sur PubMed
• McEwen BS. Protective and damaging effects of stress mediators. New England Journal of Medicine. 1998;338(3):171-179. Voir sur PubMed

Système nerveux autonome et tonus vagal

• Porges SW. The polyvagal perspective. Biological Psychology. 2007;74(2):116-143. Voir sur PubMed
• Thayer JF, Lane RD. A model of neurovisceral integration in emotion regulation and dysregulation. Journal of Affective Disorders. 2000;61(3):201-216. Voir sur PubMed
• Heinrichs M, Baumgartner T, Kirschbaum C, Ehlert U. Social support and oxytocin interact to suppress cortisol and subjective responses to psychosocial stress. Biological Psychiatry. 2003;54(12):1389-1398. Voir sur PubMed
• Holt-Lunstad J, Smith TB, Layton JB. Social relationships and mortality risk: a meta-analytic review. PLoS Medicine. 2010;7(7):e1000316. Voir sur PubMed

Respiration cohérente et HRV

• Lehrer PM, Gevirtz R. Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology. 2014;5:756. Voir sur PubMed
• Zaccaro A et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience. 2018;12:353. Voir sur PubMed
• Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine. 2017;47(15):2578-2586. Voir sur PubMed
• Pascoe MC, Thompson DR, Jenkins ZM, Ski CF. Mindfulness mediates the physiological markers of stress: systematic review and meta-analysis. Journal of Psychiatric Research. 2017;95:156-178. Voir sur PubMed

Neuroplasticité, cortisol et cerveau

• Starkman MN et al. Decrease in cortisol reverses human hippocampal atrophy following treatment of Cushing's disease. Biological Psychiatry. 1999;46(12):1595-1602. Voir sur PubMed
• Arnsten AF. Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience. 2009;10(6):410-422. Voir sur PubMed
• Hölzel BK et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging. 2011;191(1):36-43. Voir sur PubMed

Inflammation, stress chronique et résistance aux glucocorticoïdes

• Cohen S et al. Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. PNAS. 2012;109(16):5995-5999. Voir sur PubMed
• Miller GE et al. Chronic psychological stress and the regulation of pro-inflammatory cytokines. Health Psychology. 2002;21(6):531-541. Voir sur PubMed

Déclencheurs : hyperconnexion, anticipation, alcool, nature

• Mark G, Voida S, Cardello A. "A pace not dictated by electrons": an empirical study of work without email. Proceedings of the SIGCHI Conference on Human Factors in Computing Systems (CHI 2012). 2012:555-564. Voir l'article
• Ward AF, Duke K, Gneezy A, Bos MW. Brain drain: the mere presence of one's own smartphone reduces available cognitive capacity. Journal of the Association for Consumer Research. 2017;2(2):140-154. Voir l'article
• Gaab J, Rohleder N, Nater UM, Ehlert U. Psychological determinants of the cortisol stress response: the role of anticipatory cognitive appraisal. Psychoneuroendocrinology. 2005;30(6):599-610. Voir sur PubMed
• Juster RP, Perna A, Marin MF, Sindi S, Lupien SJ. Timing is everything: anticipatory stress dynamics among cortisol and blood pressure reactivity and recovery in healthy adults. Stress. 2012;15(6):569-577. Voir sur PubMed
• Badrick E, Bobak M, Britton A, Kirschbaum C, Marmot M, Kumari M. The relationship between alcohol consumption and cortisol secretion in an aging cohort. Journal of Clinical Endocrinology & Metabolism. 2008;93(3):750-757. Voir sur PubMed
• Hunter MR, Gillespie BW, Chen SY. Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology. 2019;10:722. Voir sur PubMed

Nutrition, microbiome et axe intestin-cerveau

• Cryan JF et al. The microbiota-gut-brain axis. Physiological Reviews. 2019;99(4):1877-2013. Voir sur PubMed
• Sutton EF et al. Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress. Cell Metabolism. 2018;27(6):1212-1221. Voir sur PubMed
• Chassaing B et al. Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome. Nature. 2015;519:92-96. Voir sur PubMed
• Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain, Behavior, and Immunity. 2011;25(8):1725-1734. Voir sur PubMed
• Galan P, Preziosi P, Durlach V, et al. Dietary magnesium intake in a French adult population. Magnesium Research. 1997;10(4):321-328. Voir sur PubMed
• Martin FP, Rezzi S, Peré-Trepat E, et al. Metabolic effects of dark chocolate consumption on energy, gut microbiota, and stress-related metabolism in free-living subjects. Journal of Proteome Research. 2009;8(12):5568-5579. Voir sur PubMed

Adaptogènes et supplémentation

• Chandrasekhar K et al. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root. Indian Journal of Psychological Medicine. 2012;34(3):255-262. Voir sur PubMed
• Anghelescu IG et al. Stress management and the role of Rhodiola rosea: a review. International Journal of Psychiatry in Clinical Practice. 2018;22(4):242-252. Voir sur PubMed
• Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Nutrients. 2017;9(5):429. Voir sur PubMed
• EFSA Panel on Nutrition, Novel Foods and Food Allergens. Scientific opinion on the tolerable upper intake level for vitamin B6. EFSA Journal. 2023;21(5):e08006. Voir l'avis
• Anses. Avis relatif aux risques liés à la consommation de compléments alimentaires contenant de l'ashwagandha (Withania somnifera). Anses, avril 2024 (saisine n° 2021-SA-0077). Rechercher l'avis

Chronobiologie et rythme circadien

• Scheer FA et al. Adverse metabolic and cardiovascular consequences of circadian misalignment. PNAS. 2009;106(11):4453-4458. Voir sur PubMed
• Wüst S et al. The cortisol awakening response — normal values and confounds. Noise & Health. 2000;2(7):79-88. Voir sur PubMed
• Clow A, Thorn L, Evans P, Hucklebridge F. The awakening cortisol response: methodological issues and significance. Stress. 2004;7(1):29-37. Voir sur PubMed
• Adam EK, Quinn ME, Tavernier R, McQuillan MT, Dahlke KA, Gilbert KE. Diurnal cortisol slopes and mental and physical health outcomes: a systematic review and meta-analysis. Psychoneuroendocrinology. 2017;83:25-41. Voir sur PubMed
• Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS. 2015;112(4):1232-1237. Voir sur PubMed
• Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine. 2013;9(11):1195-1200. Voir sur PubMed
• Burke TM, Markwald RR, McHill AW, et al. Effects of caffeine on the human circadian clock in vivo and in vitro. Science Translational Medicine. 2015;7(305):305ra146. Voir sur PubMed

Exercice, froid, écriture et sommeil

• Gordon BR, McDowell CP, Lyons M, Herring MP. The effects of resistance exercise training on anxiety: a meta-analysis and meta-regression analysis of randomized controlled trials. Sports Medicine. 2017;47(12):2521-2532. Voir sur PubMed
• Buijze GA, Sierevelt IN, van der Heijden BC, Dijkgraaf MG, Frings-Dresen MH. The effect of cold showering on health and work: a randomized controlled trial. PLoS ONE. 2016;11(9):e0161749. Voir sur PubMed
• Scullin MK, Krueger ML, Ballard HK, Pruett N, Bliwise DL. The effects of bedtime writing on difficulty falling asleep: a polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General. 2018;147(1):139-146. Voir sur PubMed
• Emmons RA, McCullough ME. Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology. 2003;84(2):377-389. Voir sur PubMed

Tome 3 · Cortisol & Ménopause

L'annexe 3 du livre : 65 références, rangées par chapitre et par sujet. Chaque étude est reliée à sa fiche PubMed (54) ; les recommandations, avis d'agences et ouvrages hors PubMed, à leur page ou à une recherche.

Chapitre 1 · Ce qui change vraiment, et quand

Transition et hormones

• Santoro N. et al. Factors Related to Declining Luteal Function in Women during the Menopausal Transition. Journal of Clinical Endocrinology & Metabolism 2008;93(5):1711-1721. (Étude SWAN, volet Daily Hormone Study.) Voir sur PubMed
• Prior JC. Perimenopause: the complex endocrinology of the menopausal transition. Endocrine Reviews 1998;19(4):397-428. Voir sur PubMed
• Bäckström T, Bixo M, Johansson M et al. Allopregnanolone and mood disorders. Progress in Neurobiology 2014;113:88-94. Voir sur PubMed
• Inserm. Ménopause. Dossier d'information. inserm.fr. Rechercher
• Haute Autorité de santé. Prise en charge de la femme en période de péri-ménopause / ménopause. Note de cadrage, novembre 2025. has-sante.fr. Rechercher

Diagnostic

• National Institute for Health and Care Excellence. Menopause: diagnosis and management. NICE guideline NG23. Voir la recommandation

Ce qui n'est pas la ménopause

• Kim Y, Chang Y, Cho IY et al. The Prevalence of Thyroid Dysfunction in Korean Women Undergoing Routine Health Screening: A Cross-Sectional Study. Thyroid 2022;32(7):819-827. Voir sur PubMed

Chapitre 2 · Pourquoi le ventre gonfle et durcit

Redistribution et composition

• Greendale GA, Sternfeld B, Huang M et al. Changes in body composition and weight during the menopause transition. JCI Insight 2019;4(5):e124865. Voir sur PubMed
• Rebuffé-Scrive M, Eldh J, Hafström LO, Björntorp P. Metabolism of mammary, abdominal, and femoral adipocytes in women before and after menopause. Metabolism 1986;35:792-797. Voir sur PubMed
• Price TM, O'Brien SN, Welter BH et al. Estrogen regulation of adipose tissue lipoprotein lipase: possible mechanism of body fat distribution. American Journal of Obstetrics and Gynecology 1998;178(1):101-107. Voir sur PubMed
• Abildgaard J et al. Changes in abdominal subcutaneous adipose tissue phenotype following menopause is associated with increased visceral fat mass. Scientific Reports 2021;11:14750. Voir sur PubMed

Cortisol produit dans la graisse

• Veilleux A, Laberge PY, Morency J, Noël S, Luu-The V, Tchernof A. Expression of genes related to glucocorticoid action in human subcutaneous and omental adipose tissue. Journal of Steroid Biochemistry and Molecular Biology 2010;122:28-34. Voir sur PubMed
• Masuzaki H, Paterson J, Shinyama H et al. A transgenic model of visceral obesity and the metabolic syndrome. Science 2001;294(5549):2166-2170. Voir sur PubMed
• Stomby A, Andrew R, Walker BR, Olsson T. Tissue-specific dysregulation of cortisol regeneration by 11βHSD1 in obesity: has it promised too much? Diabetologia 2014;57:1100-1110. Voir sur PubMed

Le ventre qui gonfle

• Triadafilopoulos G, Finlayson M, Grellet C. Bowel dysfunction in postmenopausal women. Women & Health 1998;27(4):55-66. Voir sur PubMed
• Lenhart A, Naliboff B, Shih W et al. Postmenopausal women with irritable bowel syndrome (IBS) have more severe symptoms than premenopausal women with IBS. Neurogastroenterology & Motility 2020;32(8):e13913. Voir sur PubMed
• Gonenne J, Esfandyari T, Camilleri M et al. Effect of female sex hormone supplementation and withdrawal on gastrointestinal and colonic transit in postmenopausal women. Neurogastroenterology & Motility 2006;18(10):911-918. Voir sur PubMed
• Villoria A, Azpiroz F, Burri E et al. Abdomino-phrenic dyssynergia in patients with abdominal bloating and distension. American Journal of Gastroenterology 2011;106(5):815-819. Voir sur PubMed
• Damianos JA, Tomar SK, Azpiroz F et al. Abdominophrenic Dyssynergia: A Narrative Review. American Journal of Gastroenterology 2023;118(1):41-45. Voir sur PubMed

Signes d'alerte

• National Institute for Health and Care Excellence. Ovarian cancer: recognition and initial management. NICE clinical guideline CG122, 2011. Voir la recommandation

Chapitre 3 · Les 5 amplificateurs silencieux

Restriction

• Tomiyama AJ, Mann T, Vinas D, Hunger JM, DeJager J, Taylor SE. Low Calorie Dieting Increases Cortisol. Psychosomatic Medicine 2010;72(4):357-364. Voir sur PubMed
• Nakamura Y, Walker BR, Ikuta T. Systematic review and meta-analysis reveals acutely elevated plasma cortisol following fasting but not less severe calorie restriction. Stress 2016;19(2):151-157. Voir sur PubMed
• Das SK, Roberts SB, Bhapkar MV et al. Body-composition changes in the Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy (CALERIE)-2 study: a 2-y randomized controlled trial of calorie restriction in nonobese humans. American Journal of Clinical Nutrition 2017;105:913-927. Voir sur PubMed

Alcool

• Badrick E, Bobak M, Britton A, Kirschbaum C, Marmot M, Kumari M. The relationship between alcohol consumption and cortisol secretion in an aging cohort. Journal of Clinical Endocrinology & Metabolism 2008;93(3):750-757. (Étude Whitehall II.) Voir sur PubMed
• Smith RL, Gallicchio L, Miller SR et al. Risk Factors for Extended Duration and Timing of Peak Severity of Hot Flashes. PLoS One 2016;11(5):e0155079. Voir sur PubMed
• Kwon R, Chang Y, Kim Y et al. Alcohol Consumption Patterns and Risk of Early-Onset Vasomotor Symptoms in Premenopausal Women. Nutrients 2022;14:2276. Voir sur PubMed

Charge mentale

• Gallagher-Thompson D, Shurgot GR, Rider K et al. Ethnicity, stress, and cortisol function in Hispanic and non-Hispanic white women: A preliminary study of family dementia caregivers and noncaregivers. American Journal of Geriatric Psychiatry 2006;14(4):334-342. Voir sur PubMed
• Adam EK, Quinn ME, Tavernier R et al. Diurnal cortisol slopes and mental and physical health outcomes: A systematic review and meta-analysis. Psychoneuroendocrinology 2017;83:25-41. Voir sur PubMed

Protéines

• Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association 2013;14(8):542-559. Voir sur PubMed
• Smith GI, Yoshino J, Kelly SC et al. High-Protein Intake during Weight Loss Therapy Eliminates the Weight-Loss-Induced Improvement in Insulin Action in Obese Postmenopausal Women. Cell Reports 2016;17(3):849-861. Voir sur PubMed
• Weisgarber KD, Candow DG, Farthing JP. Whey protein and high-volume resistance training in postmenopausal women. Journal of Nutrition, Health & Aging 2015;19(5):511-517. Voir sur PubMed

Chapitres 4, 5 et 9 · Renforcement musculaire et protéines

Bouffées de chaleur et graisse profonde

• Berin E, Hammar M, Lindblom H et al. Resistance training for hot flushes in postmenopausal women: a randomised controlled trial. Maturitas 2019;126:55-60. Voir sur PubMed
• Nilsson S, Hammar M, West J et al. Resistance training decreased abdominal adiposity in postmenopausal women. Maturitas 2023;176:107794. (Essai NCT01987778, mêmes participantes.) Voir sur PubMed
• Nilsson S, Henriksson M, Hammar M et al. A 2-year follow-up to a randomized controlled trial on resistance training in postmenopausal women: vasomotor symptoms, quality of life and cardiovascular risk markers. BMC Women's Health 2024;24(1):511. Voir sur PubMed
• Gordon JL, Rubinow DR, Thurston RC et al. Cardiovascular, hemodynamic, neuroendocrine, and inflammatory markers in women with and without vasomotor symptoms. Menopause 2016;23(11):1189-1198. Voir sur PubMed

Force, muscle et fonction

• Dias RKN, Penna EM, Noronha ÁSN et al. Minimal dose resistance training enhances strength without affecting cardiac autonomic modulation in menopausal women: a randomized clinical trial. Scientific Reports 2024;14:19355. Voir sur PubMed
• Mitchell WK, Williams J, Atherton PJ, Larvin M, Lund JN, Narici M. Sarcopenia, dynapenia, and the impact of advancing age on human skeletal muscle size and strength; a quantitative review. Frontiers in Physiology 2012;3:260. Voir sur PubMed
• Hetherington-Rauth M, McCulloch CE, Evans WJ et al. Change in D3Cr muscle mass in oldest old men and its association with changes in grip strength and walking speed. PLoS One 2025;20(4):e0320752. Voir sur PubMed
• Cruz-Jentoft AJ et al. Sarcopenia: revised European consensus on definition and diagnosis. Age and Ageing 2019;48(1):16-31. (EWGSOP2.) Voir sur PubMed
• Zhou Y, Wen K, Zhang X et al. Effects of resistance training on muscle mass, strength, and physical function in older women with sarcopenia: a systematic review and meta-analysis. Frontiers in Public Health 2025;13:1735899. Voir sur PubMed
• Isenmann E, Kaluza D, Havers T et al. Resistance training alters body composition in middle-aged women depending on menopause - A 20-week control trial. BMC Women's Health 2023;23(1):526. Voir sur PubMed

Protéines et muscle

• Beasley JM et al. Biomarker-Calibrated Protein Intake and Physical Function in the Women's Health Initiative. Journal of the American Geriatrics Society 2013;61(11):1863-1871. Voir sur PubMed
• Justesen TEH, Jespersen SE, Thomsen TT, Holm L, van Hall G, Agergaard J. Comparing Even with Skewed Dietary Protein Distribution Shows No Difference in Muscle Protein Synthesis or Amino Acid Utilization in Healthy Older Individuals. Nutrients 2022;14(21):4442. Voir sur PubMed
• Agergaard J, Justesen TEH, Jespersen SE et al. Even or skewed dietary protein distribution is reflected in the whole-body protein net-balance in healthy older adults: A randomized controlled trial. Clinical Nutrition 2023;42(6):899-908. Voir sur PubMed
• Gingrich A, Spiegel A, Kob R et al. Amount, Distribution, and Quality of Protein Intake Are Not Associated with Muscle Mass, Strength, and Power in Healthy Older Adults without Functional Limitations-An enable Study. Nutrients 2017;9(12):1358. Voir sur PubMed
• Eggimann AK, de Godoi Rezende Costa Molino C, Freystaetter G et al. Effect of vitamin D, omega-3 supplementation, or a home exercise program on muscle mass and sarcopenia: DO-HEALTH trial. Journal of the American Geriatrics Society 2025;73(4):1049-1059. Voir sur PubMed

Chapitres 6 à 8 et 12 · Protocole et habitudes

Rythme et cortisol

• Elder GJ, Wetherell MA, Barclay NL et al. The cortisol awakening response: applications and implications for sleep medicine. Sleep Medicine Reviews 2014;18(3):215-224. Voir sur PubMed

Respiration

• Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience 2018;12:353. Voir sur PubMed

Habitudes

• Gollwitzer PM, Sheeran P. Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology 2006;38:69-119. Rechercher
• Bélanger-Gravel A, Godin G, Amireault S. A meta-analytic review of the effect of implementation intentions on physical activity. Health Psychology Review 2013;7(1):23-54. Rechercher
• Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology 2010;40(6):998-1009. Rechercher

Chapitre 10 · Alimentation, plantes et glycémie

Glycémie

• Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care 2015;38(7):e98-e99. Voir sur PubMed
• Imai S, Matsuda M, Hasegawa G et al. A simple meal plan of 'eating vegetables before carbohydrate' was more effective for achieving glycemic control than an exchange-based meal plan in Japanese patients with type 2 diabetes. Asia Pacific Journal of Clinical Nutrition 2011;20(2):161-168. Voir sur PubMed
• Buffey AJ, Herring MP, Langley CK, Donnelly AE, Carson BP. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Medicine 2022;52(8):1765-1787. Voir sur PubMed
• Engeroff T, Groneberg DA, Wilke J. After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion. Sports Medicine 2023;53(4):849-869. Voir sur PubMed

Bouffées de chaleur

• The North American Menopause Society. The 2023 nonhormone therapy position statement of The North American Menopause Society. Menopause 2023;30(6):573-590. Voir sur PubMed

Soja et isoflavones

• Agence française de sécurité sanitaire des aliments. Sécurité et bénéfices des phyto-estrogènes apportés par l'alimentation : recommandations. Afssa, 2005. Rechercher
• Agence nationale de sécurité sanitaire de l'alimentation, de l'environnement et du travail. Avis relatif à l'établissement de valeurs toxicologiques de référence pour les isoflavones. ANSES, mars 2025. Rechercher
• EFSA Panel on Food Additives and Nutrient Sources added to Food (ANS). Risk assessment for peri- and post-menopausal women taking food supplements containing isolated isoflavones. EFSA Journal 2015;13(10):4246. Voir l'avis
• Okabe Y, Shimazu T, Tanimoto H. Higher bioavailability of isoflavones after a single ingestion of aglycone-rich fermented soybeans compared with glucoside-rich non-fermented soybeans in Japanese postmenopausal women. Journal of the Science of Food and Agriculture 2011;91(4):658-663. Voir sur PubMed
• Lethaby A, Marjoribanks J, Kronenberg F et al. Phytoestrogens for menopausal vasomotor symptoms. Cochrane Database of Systematic Reviews 2013;(12):CD001395. Voir sur PubMed

Actée à grappes

• Black Cohosh. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury, National Institute of Diabetes and Digestive and Kidney Diseases. Rechercher
• Mahady GB, Low Dog T, Barrett ML et al. United States Pharmacopeia review of the black cohosh case reports of hepatotoxicity. Menopause 2008;15(4):628-638. Voir sur PubMed
• Naser B, Schnitker J, Minkin MJ et al. Suspected black cohosh hepatotoxicity: no evidence by meta-analysis of randomized controlled clinical trials for isopropanolic black cohosh extract. Menopause 2011;18(4):366-375. Voir sur PubMed
• Leach MJ, Moore V. Black cohosh (Cimicifuga spp.) for menopausal symptoms. Cochrane Database of Systematic Reviews 2012;(9):CD007244. Voir sur PubMed