The Longevity Journal

Comment choisir sa créatine : les critères qui comptent
Comment choisir sa créatine : les critères qui comptent
Monohydrate, HCl, malate, tamponnée, micronisée, gummies : les rayons se sont remplis de formes présentées comme supérieures. La littérature scientifique, elle, n'a jamais désigné qu'une seule gagnante. Voici les critères... Read more...
Napping during perimenopause: duration, timing, limits
Sleep becomes fragmented during the menopausal transition: more frequent nocturnal awakenings, reduced sleep efficiency, and longer time to fall asleep. This is one of the most well-documented changes during this period1. Short naps are one possible solution—provided you know the rules, because if not properly timed, they can worsen the problem they aim to solve. In short. Ten to twenty minutes, before 3 PM. Beyond thirty minutes, you wake up from deep sleep, and the foggy feeling can last an hour. And if you've been having difficulty sleeping for several... Read more...
Creatine and women: what the science really says
Creatine supports the energy needs of the female body at different life stages — the menstrual cycle, perimenopause, menopause. It is a fundamental, well-documented molecule, particularly relevant for active women. Read more...
Does creatine cause hair loss?
It's one of the most persistent fears surrounding creatine, and one of the easiest to trace: it's based on a single study, published in 2009, which never measured hair. Here's what it actually said, and what's happened since. Read more...
Creatine: dangers and side effects
Creatine is one of the most studied supplements in the world: more than thirty years of research, hundreds of clinical trials, and an official position from the International Society of Sports Nutrition. This doesn't prevent the question of its dangers from coming up in every conversation. Here's what the data shows, effect by effect. Read more...
Creatine at 50 and over
Around menopause, declining estrogen levels are accompanied by a more rapid loss of muscle mass and strength. This is a documented mechanism, and it's why research has begun to study creatine at this stage of life. Here's what we know, and how to go about it. In summary. 3 to 5g per day, every day, even when you're not doing anything specific. It takes three to four weeks for reserves to be full. And an important condition: without a bit of regular muscle work, there's nothing to amplify. Three things... Read more...
Does creatine cause weight gain or bloating? What science says
This is by far the most frequently asked question. Even before "what is it for?", women ask if creatine will make them gain weight or bloat. The answer is well-documented and deserves a full explanation rather than a dismissive "no, don't worry." In summary. No, creatine does not increase fat mass: this has been established in trials ranging from one week to two years. A gain of 0.5 to 1.5 kg is possible in the first few days – this is water stored inside the muscle and lean mass. This... Read more...