More than just a period of fasting, Ramadan is an invitation to slow down, tune into your body, and adopt a more mindful lifestyle. But between countless ftour invitations, work, and daily responsibilities, it’s not always easy to prioritize self-care—especially at home. With that in mind, several resorts have developed short, targeted reset programs designed specifically for this unique month. On the agenda? Treatments adapted to the rhythm of fasting, gentle activities, deeply relaxing experiences, and tailored nutrition… all within exceptional settings that facilitate reconnecting with yourself.  There are so many ways to experience a true moment of wellness during Ramadan.

The most comprehensive: Ramadan Vitality cure, The View Bouznika

In Bouznika, The View hotel (formerly known as Vichy Célestins) has created the Ramadan Vitality program. Spread over a weekend—two nights—it aims to transform fasting into a catalyst for deep regeneration. The approach rests on three pillars: nutrition, designed to support metabolism without draining it; physical activity, to maintain movement without overexertion; and mental balance, with a focus on calming the nervous system and restoring vital energy.

It all begins with an ultra-comprehensive assessment:ody composition, metabolic indicators, stress regulation, physical condition and mobility, digestive health, etc. Nothing is left to chance. The program then includes a series of treatments (signature quartz massage, foot reflexology, dry brushing, facial, lymphatic drainage, Iyashi Dôme, pressotherapy) and gentle exercise sessions (soft yoga, mindfulness meditation, postural stretching and breathing), scheduled before ftour.

Support continues at the moment of breaking the fast. The first ftour introduces metabolic nutrition, a personalized approach designed to optimize metabolism, convert food into energy efficiently, manage weight, and improve overall health. The second ftour focuses on slow, mindful chewing.

Evenings remain active yet soothingL light digestive walks, a gentle “Mobility Flow” session (a sequence of postures to enhance joint mobility, agility and coordination), detox massage, aqua yoga, guided relaxation to encourage restorative sleep, and a night spa ritual featuring a hydromassage seawater bath and plant-mineral mud.

The cure concludes on day three with an outdoor morning breathing session and meditation.It’s  the  ideal program to fully unwind and make the most of a pure wellness interlude during Ramadan.

The View Hotel, Golf Beach, Complexe Bahia, Km 44 coastal road, Bouznika.
2-night package from 8,000 MAD for a single room half-board (Ftour + Shour) and from 13,000 MAD for a double room half-board (Ftour + Shour).
More info at 05 29 08 01 05.

The most targeted: Chenot Body Sculpture cure, Selman Marrakech

In Marrakech, head to Selman Hotel for a wellness cure during Ramadan. The property is home to Spa Chenot, a major name in wellness for over 50 years. Its globally renowned method aims to rebalance body and mind through several complementary axes. The first is  nutrition, with a “bio-light” menu designed to alkalize and purify the body. Second are aesthetic and therapeutic treatments to revitalize, detoxify, and relax. The third is physical activity to strengthen overall vitality. Several programs are available, targeting fatigue, stress, excess weight, or overall regeneration.

During Ramadan, we recommend the Body Sculpture program, designed to improve the skin’s appearance, elasticity, and firmness. The fasting period is in fact ideal for refining your figure, smoothing cellulite, and combating skin slackening. This 3-day cure includes three hydro-aromatherapy treatments, three phyto-mud body wraps, three hydro-jet sessions (alternating hot and cold pressurized jets), one draining massage, one energizing massage, two anti-cellulite treatments and three Icoone sessions (an aesthetic tissue stimulation treatment).

The program of course includes the bio-light diet, which can be adapted to ftour timing. The goal is to offer fresh, healthy dishes that combine the right balance of protein, good fats and low-glycemic carbohydrates.

In addition to its cures, Spa Chenot has designed two treatments dedicated to deep relaxation and revitalization, to best support body and mind throughout Ramadan. Instant Apaisement is an enveloping massage aimed at releasing muscle tension and encouraging profound letting go. Souffle de Pureté detoxifies the skin through exfoliation, a purifying mask and gentle cupping drainage. These regenerating rituals are perfectly suited to this period of introspection.

Selman Marrakech, Km 5, route d’Amizmiz, Marrakech. More info at 05 24 45 96 87.
Instant Apaisement, 1,000 MAD for 45 minutes. Souffle de Pureté, 1,300 MAD for 55 minutes.

The most chill: Balanced Sea & Spa cure, Sofitel Agadir Thalassa Sea & Spa

Next stop: Sofitel Agadir Thalassa Sea & Spa. Specializing in thalassotherapy cures, the hotel enjoys a prime location on the Atlantic Ocean. During Ramadan, it maintains its usual offering, with a wide range of programs tailored to different goals (energy, serenity, detox, glow, recovery). For a wellness break during Ramadan, we recommend the Sea & Spa Pause. Available from one to three days, it includes two essential thalasso treatments per day (hydromassage seawater bath, warm seaweed wrap, marine wave, marine drainage…) and one 50-minute spa treatment (choose from Thalassa Sea & Skin facials or relaxing massages with argan oil, hot stones or energizing techniques).

It is perfect for unwinding and boosting your skin’s radiance during the holy month. The rest of the time, you can enjoy the hotel’s facilities, relax, or explore special Ramadan offerings. Most notable is  the Oriental Beauty Dream treatment, featuring an exfoliation with aromatic crystals infused with essential oils, a white clay and rose wrap, followed by an aromatic argan oil massage.

On the dining front, a daily ftour buffet is served at Le Market restaurant, followed by gourmet coffee and tea at La Plage from 9pm to 1am, Thursday to Saturday. Note that all hotel restaurants remain open during the day and operate as usual.

Sofitel Agadir Thalassa Sea & Spa, Baie des Palmiers Cité Founty P5, Agadir.
Balanced Sea & Spa cure, 1 to 3 days at 1,600 MAD per person per day (excluding accommodation and dining). Accommodation from 2,500 MAD per night in single or double room. Ftour at 490 MAD per person.
Oriental Beauty Dream treatment, 1,250 MAD for 80 minutes. More info at 05 28 38 80 00.

We invest in wardrobes, skincare, and travel… but rarely in a good mattress. Yet, according to Inserm, we spend nearly a third of our lives sleeping. Poor sleep increases the risk of cardiovascular disease, stress, accidents, and even obesity. A good bed, then, is not a luxury—it’s preventive care. In a world where nights are shorter and days longer, the quest for perfect sleep has become universal.

And as Simmons celebrates 100 years of its iconic Beautyrest line this year, we took a closer look at this pioneering brand, which has been transforming sleep into both a science and a lifestyle for over a century.

Simmons: a century of innovation and premium comfort

Behind the nights of the world’s most prestigious hotels—La Mamounia, Royal Mansour, Four Seasons, Sofitel—you’ll often find the same name: Simmons. Since 1870, the brand has become the world’s number one mattress manufacturer, turning rest into technical expertise and constantly pushing the limits of what’s possible.

Simmons introduced the first pocketed coil mattress, designed to absorb every movement for a deeper, more stable sleep. The brand also established the Queen and King sizes, redefined standards of space and comfort, and eliminated the hassle of flipping mattresses with its “No Flip” technology. Always ahead of its time, Simmons pioneered smart foams capable of regulating temperature, some infused with diamond powder—a highlight of its Beautyrest Black line.

The result: consistent temperature, precise morphological support, and proven durability. Nothing is left to chance. Materials are laboratory-tested, pressure distribution is measured, and airflow is controlled. Simmons equips the majority of luxury hotels worldwide because its mattresses don’t just promise well-being—they deliver it, night after night.

Global expertise, Moroccan craftsmanship

Few know that Simmons mattresses sold in Morocco are manufactured locally, under direct license from Simmons USA. Prototypes and tests are validated by the American headquarters, ensuring the same quality as models produced across the Atlantic.

Even more impressive: some mattresses made in Morocco are now exported, showcasing recognized and valued expertise. Casablanca also welcomed the brand’s first African flagship in 2017. Today, this space has been redesigned by architect Ghita Kabbaj, who created a sleek, high-tech, and sensory environment. Dim lighting, premium materials, and interactive screens make the showroom feel more like a wellness laboratory than a traditional store. Visitors explore sleep engineering through a Sleep Lab that analyzes body pressure points, immersive testing zones, and tailored guidance. To extend the experience, a second flagship in Rabat offers an equally expert but more intimate environment.

The Century Collection: when sleep becomes an art

For its centennial, Simmons unveils The Century Collection, a synthesis of a century of innovation and precision. Each model is engineered as a sleep masterpiece: layered exclusive materials, nanometric morphological support, optimized ventilation, and luxurious finishes. The line features four models: Firm, Medium, Plush, and Plush Plus. Each represents a distinct level of support, from structured firmness to gentle cushioning. The goal isn’t simply choosing a “hard” or “soft” mattress, but finding the perfect balance between spinal alignment, muscle relaxation, and that welcoming feel.

It’s almost a bespoke adjustment, designed for how each person truly sleeps. Every mattress embodies the brand’s technological and aesthetic heritage: next-generation coils, adaptive support layers responding to micro-movements, high-resilience foams, and thermoregulating fabrics. Finishes are pure craftsmanship: covered handles, a genuine leather label, and silky-stretch viscose fabric.

A Simmons mattress is not just beautiful—it’s physiologically sound. The spine stays aligned, pressure is evenly distributed, and breathing is unimpeded. Sleep becomes deeper, more consistent, almost orchestrated. This fusion of science, precision, and sensation makes The Century Collection far more than an anniversary edition—it’s a modern reimagining of well-being.

Good sleep, the true modern luxury

Sleep is not a pause. It’s a resource. And after a century of bold innovation, Simmons proves there’s nothing more forward-thinking than sleeping well. With The Century Collection, the brand writes a new chapter—one where rest combines technology, elegance, and uncompromising quality. The ultimate luxury in 2025? Closing your eyes on a mattress engineered as a work of art.

Flagship store Casablanca
50-52, bd Abdellatif Ben Kaddour, Rond Point des Sports, Racine
Tel.: 05 22 20 16 72 / 06 75 38 94 93

Flagship store Rabat
22, avenue du 16 Novembre, Agdal
Tel.: 05 37 67 10 08 / 06 60 02 71 38

Getting that perfect peach shape without surgery? Totally doable—but it’s no walk in the park. Just like with abs, if you want fast results, consistency is key. Daily targeted exercises are non-negotiable. Think at least five minutes a day, repeated over several weeks, to start seeing changes. But trust us—it’s worth it. Even better, these floor-based exercises are easy to do and perfectly suited for anyone with sensitive knees.

Exercise 1: The Donkey Kick

How to do it: Get down on all fours. Lift your right leg back, keeping the knee bent at a 90-degree angle. Stop when your thigh is aligned with your torso. Lower the leg without resting the knee on the floor, then repeat.

To get started: Do 3 sets of 20 reps on each side.

Pro tip: For real results, kick the leg up quickly but lower it slowly. Too easy? Add a resistance band for an extra burn.

Exercise 2: The Fire Hydrant

How to do it: Still on all fours, arms straight, hands aligned under your shoulders. Lift one leg out to the side, keeping it bent at 90 degrees, until your knee reaches hip level. Hold for at least one second, then return to start.

To get started: Start with 20 reps, 3 times on each side. As you get stronger, increase the number of sets.

Pro tip: Don’t lift the leg too high—avoid twisting your hips. And just like the donkey kick, take your time lowering the leg. The slower you go, the faster you’ll see results. Want more challenge? Grab that resistance band again.

Read also : PRIVATE BEACHES IN MOROCCO: OUR 4 FAVORITE SPOTS RIGHT NOW

Exercise 3: The Glute Squeeze

How to do it: Lie on your back with knees bent, feet flat on the floor about 20 cm from your glutes, hip-width apart. Raise your hips as high as possible while squeezing your glutes, and hold for several seconds.

To get started: Perform 3 to 4 sets of 15 reps.

Pro tip: Don’t forget the squeeze! Exhale as you lift your hips, inhale as you lower them.

Pelvic Floor Exercises, Bridge

It all began in 2008, in the south of Spain, in Alicante, when SHA Wellness Clinic was founded. At the time, Mr. Alfredo Bataller Parietti was battling colon cancer. Faced with a serious diagnosis, he was fortunate enough to meet a doctor with extensive  expertise in nutrition and integrative medicine (which considers the individual as a whole). After changing his diet, he quickly noticed many positive changes in his health. That’s when the idea struck him: to create a clinic where people from all over the world could benefit from this new approach to wellness and health—supported by a team of world-renowned professionals.

As you can imagine, nothing is left to chance at SHA Wellness Clinic. For 17 years now, it has established itself as a go-to retreat for those in the know, attracting celebrities, athletes, business leaders, and private individuals alike.

Programs Tailored to Every Need

Today, the SHA brand operates two establishments: the first perched above Altea Bay in Spain, and a second one in Mexico, opened in early 2024 near Cancún. A third location is on the horizon in the United Arab Emirates, set within the Al Jurf real estate project in Dubai, slated for 2027. Each is designed to integrate seamlessly into its natural surroundings. In Alicante, for instance, there’s no flashy bling—it’s all about minimalism. The spaces flow harmoniously from indoors to outdoors, spread across multiple levels. True to its sustainable values, the brand uses primarily natural materials and renewable energy, thus minimizing its environmental impact.

In terms of retreats, there are four different programs, each tailored to specific needs.

The first, “Recover & Energize”, is aimed at people navigating high-stress environments. It combines various technologies and treatments such as hydro-energetic detox therapies, Tibetan bowl sound therapy, stress management sessions, and non-invasive neuromodulation. This process modifies brain circuits or activity by applying electric, magnetic, or ultrasound energy to the scalp. The program promotes deep recovery, boosts energy levels, and helps restore overall wellness by rebalancing the body’s functions.

A Focus on Health

“Detox & Optimal Weight” is designed to eliminate toxins and sustainably reactivate metabolism, largely through an anti-inflammatory nutritional plan. The goal is to revitalize the body, boost energy levels, and lay a solid foundation for long-term optimal health. Ideal for people wanting to improve their appearance, overall health, detox their system, and reach their optimal weight—understood as the body weight where one feels and performs best, particularly in sports.

So if you’re hoping to lose 15 kilos in a week, look elsewhere. In fact, this is the program one of our team members tested. What’s on the agenda? Colon hydrotherapy, acupuncture (especially effective for caffeine withdrawal headaches), underwater therapy, body drainage, pressotherapy, and intensive reshaping wraps.

A Sound Mind in a Sound Body

“Leader’s Performance” was developed to optimize physical, mental, and cognitive performance to meet professional challenges. It includes advanced treatments like ice baths, cardio-respiratory fitness assessments, and serotherapy. This last involves injecting customized cocktails of vitamins, minerals, trace elements, amino acids, and antioxidants directly into the bloodstream for immediate and maximum absorption. This program helps boost cognitive functions such as decision-making, memory, and concentration.

Lastly, “Advanced Longevity” is intended for those who wish to slow cellular aging and improve their overall health. SHA Wellness Clinic takes a preventive approach, incorporating innovative treatments in functional medicine. Brain photobiomodulation, for instance, uses red and infrared light to stimulate brain cell activity and improve blood circulation.

This is complemented by a comprehensive, personalized analysis covering 88 key indicators. These include hematological, biochemical, rheumatologic, and hormonal tests, as well as screenings for deficiencies, immune function, and vascular risks. Additional assessments are carried out in various specialties—urology or gynecology consultations, sexual health, dental diagnostics, and neurocognitive evaluations.

There are also specialized packs to improve sleep or digestive health, quit smoking, unlock mental potential, or reach peak sexual wellness. These retreats typically last 7, 10, or 14 days. However, some programs can be done in just 4 days. Best of all? You can start your stay any day of the week.

Advanced Diagnostics

Regardless of the chosen program, each retreat begins with a blood test and a full check-up. Cardiovascular health, visceral fat, cognitive assessment, stress levels and resilience, central nervous system function, oxygen saturation, nutritional consultation—you’re literally scanned from head to toe. The results are then reviewed by a wide range of specialists. The goal: to develop a truly customized plan.

In total, 300 healthcare professionals guide each guest through their wellness and longevity journey. Naturopaths, osteopaths, fitness coaches, longevity experts, nutritionists, specialists in preventive, regenerative, revitalizing or holistic medicine, psychologists, dentists, etc., all ensure optimal and ongoing support. You’ll meet with them several times during your stay to adjust treatments or your schedule as needed.

In the “Detox & Optimal Weight” program, our team member particularly enjoyed her Watsu session (one of the best she’s ever experienced). She also appreciated the hypoxia session, an optional add-on treatment involving alternating respiratory cycles of low and high oxygen availability. The aim: to improve sleep quality, aid weight loss, and accelerate metabolism, among other benefits. Last but not least, she tried ozonotherapy. This procedure jump-starts the body’s natural detox and regeneration processes using ozone (O₃), a naturally enriched form of oxygen. A small amount of blood is drawn, ozonated, and reinjected into the body. The benefits? Renewed energy, mental clarity, glowing skin, and enhanced immunity.

SHA Wellness Clinic also offers blood purification therapy. This technique, called apheresis, involves drawing blood and separating it into its components (plasma, platelets, white and red blood cells). The plasma is isolated, filtered to remove harmful substances, reoxygenated, and then reinjected into the body along with the other components.

A Personalized Schedule

Though the program is intensive, you’ll still have some free time. Besides your tailor-made SHA Wellness Clinic schedule, you can use the opportunity to treat yourself to appointments you might not usually have time for—like a peel or a dental check-up. It’s also the perfect time to try out cutting-edge wellness technologies. For example, the ICAROS Health VR system, which allows you to fly, glide, or immerse yourself in various virtual scenarios while working on balance, strength, and endurance. Or neurofeedback, which trains your brain’s electrical activity. The promise: to improve and rebalance bodily functions while helping the brain self-regulate. To help manage your results and appointments, SHA Wellness provides an app that tracks all your data—useful before, during, and after your retreat.

While most treatments are individual, some are done in groups—such as fitness classes (fat burning, high intensity…) as well as cooking workshops, conferences, and holistic activities. In short, you won’t be bored. In fact, most guests stay at SHA Wellness Clinic alone. It’s a chance to be fully present and focus entirely on yourself.

The Importance of Nutrition

Finally, the last (but crucial) pillar of SHA’s integrative method is nutrition. Each retreat is based on a healthy, energy-boosting, alkaline, and balanced diet—rooted in ancient principles but adapted to modern life. It emphasizes local, organic, seasonal produce. Again, each menu is specifically tailored to the patient’s chosen retreat and individual needs. However, the team remains flexible and, if you’re tired of a certain ingredient, they’ll gladly swap it for a healthy alternative.

Of course, all of this comes at a price. In addition to the retreat, accommodation costs are extra. Several options are available: deluxe suite, superior, presidential, royal, and more. All offer top-tier comfort and service. And above all, the results speak for themselves. After just one week, you already feel better in your body, more at peace, and in better shape.

At the Medi-Spa Royal Mansour Tamuda Bay, the goal is clear:  reinvent the concept of health. Here, wellness goes beyond simple fitness or longevity-enhancing treatments. The facility adopts a preventive approach to medicine that blends ancestral traditions with scientific innovations. This  holistic approach is inspired by the lifestyles of the Blue Zones—those parts of the world where people live significantly longer and suffer fewer chronic diseases.

To achieve this, the facility offers a fully personalized program based on five pillars: an in-depth metabolic check-up, physical fitness and energy, sleep and recovery, optimal nutrition, and stress and emotion management. IT’s   complete care plan with continuous follow-ups provided by a highly qualified medical team throughout your stay—and beyond.

To see real results, it’s recommended to opt for a 7, 10, or 14-day treatment. But if time is limited, à la carte treatments are also available during your stay. The Medi-Spa Royal Mansour Tamuda Bay team is currently working on shorter programs to meet a wider range of needs.

A Personalized program

Built on a tailor-made, preventive, and participatory method, the Medi-Spa’s approach aims to optimize overall well-being and preserve long-term health. Whether the goal is to slim down, calm the mind, or simply age well, the semi-medical spa at Royal Mansour Tamuda Bay is the ideal place. All the more so as the property, a true architectural gem, is an exceptional setting. Each of the 55 luxury villas and suites boasts a view of the sea, gardens, or mountains—perfect for recharging. In fact, our editorial team recently featured this latest jewel in the Royal Mansour collection in a dedicated article and filmed an episode of Viens je t’emmène there, which we invite you to discover here!

But let’s get back to the longevity program. Every stay begins with a comprehensive blood test to identify any deficiencies or anomalies and to assess overall health. Based on the initial results, the in-house physician adjusts or recommends targeted medical and aesthetic treatments to amplify the benefits of the longevity program. Additional tests are conducted to assess physical, mental, and emotional health in detail.

For instance, the Oligoscan—a small device placed on the palm—measures the body’s concentration of trace elements, minerals, and heavy metals. But that’s not all! BMI evaluation, muscle strength and joint mobility tests, sleep pattern analysis, cortisol levels, and heart rate variability measurements are also evaluated… nothing is left to chance. The goal is to design a program perfectly tailored to each individual’s needs.

Cutting-edge techniques

The longevity program at Medi-Spa Royal Mansour Tamuda Bay is impressively comprehensive. It includes  everything from cryotherapy sessions, Watsu massages (a relaxing and re-energizing aquatic experience), Chi Nei Tsang (to revitalize the digestive system), one-on-one yoga, and Pilates reformer sessions, lymphatic drainage, acupuncture, sound healing, and more. Scientific innovations are seamlessly combined with ancestral traditions to deliver enhanced benefits.

A pioneer in immersive medicine, the facility offers non-invasive treatments that deliver visible results without pain or prolonged  recovery time. These include the ICOONE® laser (which stimulates deep skin tissue), cryolipolysis, microneedling, and Hyper Pulse, a technology that reduces body fat and firms the skin. A special mention goes to the phlebology circuit, which involves walking against the current on a pebble floor with underwater jets in seawater heated to 32°C then cooled to 17°C. The result? Firmer, lighter legs and improved circulation.

Optimal follow-up

Health also heavily depends on what we eat. That’s why a balanced diet  plays a key role in the longevity program. Also inspired by the Blue Zones, the cuisine consists of organic, balanced, and flavorful dishes. It’s  bioactive culinary offering that blends gastronomy with well-being. Naturally, portions and calories are adapted to match each guest’s goals.

But what truly sets the Medi-Spa apart is its near-daily monitoring. In addition to the attending physician, an entire team—Ayurvedic therapists, massage therapists, naturopaths, acupuncturists, general practitioners, and aesthetic medicine specialists—provides support, adapts treatments, and communicates based on each guest’s feedback. And the follow-up doesn’t end with the stay. Three post-treatment check-ins are scheduled at 15 days, 1 month, and 3 months to ensure these new habits are seamlessly integrated into everyday life.

Just letting go — totally

To help guests fully recharge, the Medi-Spa also offers facial and body treatments by Dr. Burgener Switzerland and marocMaroc, Leonor Greyl hair regimes, and signature massages. A traditional hammam, seawater pools—including a Quiet Pool tucked away from the spa—and the Himalayan Cave, a salt diffusion relaxation room reputed to ease respiratory issues, improve skin quality, and promote deep relaxation, complete this unique experience. And don’t forget the  various relaxation areas with sea views.

The spa’s minimalist design, bathed in natural light, provides a true escape from the ordinary. Nestled between the Mediterranean Sea and the mountains, bordered by white sand beaches, it creates the perfect setting for deep relaxation. Royal Mansour Tamuda Bay may well be on its way to becoming Morocco’s first Blue Zone.

7-day longevity program: 55,000 MAD/person (excluding accommodation).
Medi-Spa, Royal Mansour Tamuda Bay, 203 Route de Fnideq, M’diq.
Program bookings available on royalmansour.com.
Tel: 05 29 80 80 79.

Exercise 1: master the plank!

How to do it? Lie face down on the floor, resting on your forearms with your hands stretched forward and fingers interlaced andtoes on the ground. Keep your body in a straight line, engage your abs, and… hold the position!

For best results: Start with three sets of 30 seconds, then gradually increase the duration (40 seconds, 1 minute, etc.). To make it more intense, bring one knee up to your chest, then the other. Yes, it burns—but that’s the price for a toned stomach!

Pro tip: Keep your core engaged, make sure your body stays aligned, your neck elongated, and your back straight—no arching!

Read also : SKIN FLORA: EVERYTHING YOU NEED TO KNOW ABOUT YOUR SKIN MICROBIOME

Exercise 2: bicycle crunches

How to do it? Lie on your back with your hands on either side of your head. Exhale as you lift your legs to form a right angle. Start pedaling while bringing your elbow to meet the opposite knee.

For best results: Do three sets of 15 to 20 seconds.

Pro tip: Keep your gaze upward and avoid pulling on your neck—your hands should stay on the sides of your ears.

Exercise 3: Russian twists

How to do it? Sit on the floor, bend your knees, and lift your feet slightly off the ground. Lean your torso back slightly and extend your arms to the sides of your body. The goal is to create a twisting motion to engage your obliques.

For best results: Perform three sets of 15 to 20 seconds. As you progress, intensify the exercise by adding weights or simply holding a water bottle in your hands.

Pro tip: Keep your spine straight (avoid rounding your back). For more stability, you can cross your legs. And don’t forget to engage your core!

While menopause has become an increasingly discussed subject, andropause remains largely taboo. The reason? It affects testosterone, the very hormone associated with masculinity. Acknowledging its decline means accepting that one’s strength and vitality are not what they once were, in a society where virility still holds great importance. In reality, andropause affects between 10% and 20% of men over 50, and between 50% and 70% over 70. In other words, testosterone deficiency becomes more common with age, though its impact varies from man to man.

Several factors influence the onset of ARAD, with lifestyle being a key component. “It’s important to keep in mind that male life expectancy is increasing. Today, it stands at 80 years, compared to 73 in 2000. This means that hormone deficiency will affect a growing number of men. If this trend continues, we might assume that by 90 or 100 years old, nearly all men will experience ARAD—just as 100% of women undergo menopause around their fifties,” explains Dr. Mouly.

It’s a significant issue that is still rarely discussed. Yet, just like women, men experiencing hormonal deficiencies need proper monitoring and care. In fact, Dr. Mouly is set to release a new book in May on the subject. Titled Hormones: Life Begins at 50!, the book is co-authored with Dr. Carol Burté, an andrologist specializing in sexual medicine.

Andropause: the male menopause?

While menopause was first medically described in 1816, research on the effects of male hormonal aging only began in the 1940s. The term “andropause” gained popularity in the 1980s and 1990s. Often seen as analogous, , these two phenomena actually differ in several ways. “Menopause, or age-related estrogen deficiency (ARED), marks a sudden and complete halt in estrogen production in women, occurring over just a few years. In contrast, testosterone deficiency (TD) or age-related androgen deficiency (ARAD) is a slow and gradual process that can span decades. It is not a complete shutdown of hormone production as seen in women,” explains Dr. Mouly. “Testosterone levels begin to decline as early as age 30, at an average rate of 1% per year. This decline becomes more pronounced after 50 and even more so after 70, where symptoms can become more noticeable and debilitating,” he adds.

However, not all men experience hormonal decline in the same way, as multiple factors come into play. A sedentary lifestyle, poor diet (smoking, alcohol, junk food, excessive sugar, and vitamin deficiencies), obesity, oxidative stress, lack of sleep, and chronic illnesses all accelerate the process. Long-term medication use, such as corticosteroids or certain antidepressants, can also lower testosterone production. “Elite athletes, men with a healthy lifestyle, and those with favorable genetics can maintain optimal testosterone levels until their 70s or 80s. Conversely, an overweight, stressed, and inactive man may experience deficiency as early as his 50s,” the doctor explains.

Signs and symptoms

So how can one tell if they are experiencing andropause? “Symptoms are not always easy to identify because they develop gradually. Yet, they can deeply impact quality of life and relationships. Key warning signs include the disappearance of morning erections and erectile difficulties (less firmness, slower onset); weaker ejaculation and reduced pleasure; persistent fatigue and slower recovery after exertion; abdominal weight gain and muscle loss; decreased libido and fewer erotic thoughts; mood swings, irritability, anxiety, or even depression; sleep disturbances, night sweats, and hot flashes,” lists Dr. Mouly.

Many prefer to ignore these signs, attributing them to fatigue or everyday stress. To cope, some men turn to exercise or erectile stimulants (yes, the famous blue pill!).

“Andropause is still widely dismissed—partly due to a lack of awareness among doctors who rarely bring up the subject in consultations, but also because of cultural taboos. Society values strong, virile men, and admitting a drop in testosterone is seen as acknowledging a vulnerability, often perceived as a blow to masculinity. There is also the notion of ‘medical cheating.’ For example, while women immediately feel the effects of hormonal deficiency, men compensate with the blue pill, which masks the problem rather than treating it,” says Dr. Mouly.

What are the treatment options?

Just like menopause, andropause can be managed with treatments designed to counteract the adverse effects of hormonal decline. “The goal is to restore optimal testosterone levels to regain energy, muscle strength, and sexual desire. There are two main options: a transdermal gel applied daily to the skin, usually on the shoulder, and long-acting intramuscular injections administered every two to twelve weeks,” explains the doctor.

Before starting any treatment, it is crucial to undergo rigorous hormonal testing twice, including assessments of free and bioavailable testosterone, SHBG (Sex Hormone Binding Globulin), prostate cancer screening (PSA), and hematocrit levels (to monitor polycythemia risk). Experts recommend an initial test around ages 40-45 to establish a baseline.

Some men naturally have high testosterone levels, meaning even a moderate drop can lead to clinical symptoms despite test results remaining within normal ranges. Conversely, a man with naturally low testosterone may experience no symptoms at all and may not require treatment.

What about side effects?

As you’ve probably gathered, a testosterone decline is no small matter. Beyond causing chronic fatigue, depression, and lack of motivation, it also increases cardiovascular risks (hypertension, atherosclerosis), reduces bone density (male osteoporosis), leads to muscle loss with fat gain, and impairs cognitive functions such as memory and concentration. This is why treatment is essential when necessary. “As long as levels are kept within the normal range, adjustments are made gradually, and regular monitoring is in place, there are no risks. On the contrary, most men start feeling better within just a few weeks of treatment,” reassures the doctor.

“In fact, the French Association of Urology (AFU) now recommends more systematic screening for testosterone deficiency,” adds Dr. Mouly. “Yet, treatment remains limited. Doctors can be hesitant to prescribe hormone therapy due to lingering controversies. But contrary to common belief, testosterone does not cause prostate cancer. The AFU even confirms that it can be prescribed after prostate cancer if the prognosis is favorable. There is a severe lack of public awareness and information campaigns. Ultimately, the pharmaceutical industry prefers selling Viagra over treating the root cause with testosterone.” According to the specialist, men should consult a doctor as soon as they notice a loss of morning erections, rather than immediately turning to erectile dysfunction medications.

“With life expectancy on the rise, it is crucial to help men reconnect with their physiology and provide them with appropriate care. Testosterone deficiency is not inevitable—there are solutions to maintain health, vitality, a fulfilling sex life, and, by extension, a happy relationship. At 50, life is just beginning!” concludes Dr. Mouly.

Picture (c) : kith

You’ve likely heard of the gut microbiome. But did you know your skin has its own microbiome too? Also known as skin flora, this ecosystem of microorganisms lives on the surface of the epidermis and plays a crucial role in skin health. It includes bacteria, viruses, fungi, and even microscopic parasites. Colonizing the skin from birth, these organisms multiply over the years, eventually reaching an impressive 1 trillion bacteria and over 1,000 species of viruses, fungi, and parasites.

Much like fingerprints, each person’s skin flora is unique. It varies depending on gender, age, lifestyle, and diet. Its primary mission? To protect the body—especially against invasive pathogens. But when this delicate balance is disrupted, the skin’s defense system weakens, making it more prone to infections. To maintain a healthy microbiome and prevent dermatological conditions, adopting the right skincare routine is essential.

Why is the skin microbiome important?

The skin microbiome is your body’s first line of defense. Alongside the immune system, it forms a protective shield against external aggressors such as pollution, UV rays, harmful bacteria, dirt, and viruses. It also plays a key role in maintaining skin function. The microbiome helps regulate pH levels, keeping them at an optimal 5.5—slightly acidic to ward off harmful bacteria. Additionally, it stimulates epidermal cells (keratinocytes) and immune cells.

This prevents excessive inflammation, speeds up skin repair, and stops “bad” bacteria from spreading. In short, this microscopic ecosystem is vital to overall skin health and immunity. However, it’s also incredibly fragile. When disrupted, it can lead to a host of skin issues.

What happens when your microbiome is out of balance?

When the microbiome is imbalanced, its protective function weakens—a state known as dysbiosis. Research has linked dysbiosis to several skin conditions, including acne, psoriasis, eczema, and hidradenitis suppurativa (a chronic inflammatory skin disease). It can also contribute to dryness, itching, and redness. More often than not, these problems stem from an unsuitable skincare routine. Overwashing, for example, strips away beneficial bacteria, preventing the microbiome from regenerating. Similarly, harsh skincare products can further compromise its balance.

Even washing with overly hot water can disrupt the microbiome by destroying essential microorganisms. Other culprits include a fiber-deficient diet and environmental stressors like UV rays, pollution, smoking, and antibiotic use—all of which can deplete the good bacteria that keep the skin healthy.

The power of probiotics

To preserve your skin microbiome, opt for skincare products with gentle, hypoallergenic formulas. Recently, probiotic-infused cosmetics have surged in popularity. According to the World Health Organization, probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit beyond basic nutrition.” While they are commonly consumed to aid digestion and nutrient absorption, probiotics can also work wonders when applied topically.

They help restore and strengthen the skin’s microbiome by allowing good bacteria to eliminate harmful pathogens. Probiotics also boast antioxidant, anti-inflammatory, firming, hydrating, and brightening properties. However, the probiotics used in skincare aren’t technically “alive”—they’re classified as dormant probiotics. While they can’t reproduce, they still contain active molecules that benefit the skin. Some probiotics are even believed to promote hair growth.

What about prebiotics?

Probiotics and prebiotics are often confused, but they serve different functions. Prebiotics are essentially food for probiotics—usually sugars, fatty acids, or amino acids—that nourish beneficial bacteria and support their growth. Many skincare products combine both for enhanced efficacy. Prebiotics are particularly common in treatments for acne, blackheads, rosacea, and eczema.

Overall, prebiotics and probiotics work together to maintain a balanced skin microbiome, delivering antioxidant and anti-inflammatory benefits. Their impact is so significant that the global probiotics industry is growing at an annual rate of 15–20%. In 2024, the probiotic skincare market was valued at $16.42 billion and is projected to reach $21.67 billion by 2029, according to Mordor Intelligence.

Which skincare products should you use?

Here are a few probiotic-enriched skincare essentials to incorporate into your routine:

Advanced Génifique Face Serum, Lancôme

A best-seller from Lancôme, the Advanced Génifique serum strengthens the skin’s microbiome, creating the ideal environment for beneficial microorganisms. Its formula features a patented complex of seven pre- and probiotic fractions, combined with hydrating hyaluronic acid and Vitamin Cg—a stable derivative of Vitamin C that boosts radiance. This anti-aging powerhouse targets fine lines, dryness, and dullness, making it a must-have.

Price: 1,400 DH for 50 ml.
Available at select perfumeries.

Balancing Purifying Lotion, Patyka

Perfect for all skin types from combination to oily,  this purifying lotion refines the complexion, minimizes shine, and tightens pores. Its prebiotics, derived from natural sugars, support the skin microbiome’s balance for a clearer, healthier appearance. Instantly, skin feels purified and smooth, with excess oil eliminated. The lightweight, non-greasy, and non-sticky formula features a refreshing, subtly zesty scent.

Price: 193 DH for 200 ml.
Available at select pharmacies.

Universal Face Cream, Gallinée

The French brand Gallinée specializes in probiotic skincare designed to soothe and rebuild the skin barrier, especially for sensitive skin. One of its most essential  products, the Universal Face Cream, is an ultra-hydrating daily treatment packed with a patented blend of prebiotics, probiotics, and postbiotics to gently yet effectively support the microbiome. With added antioxidant-rich organic myrtle extract, it protects and nourishes, leaving skin soft, supple, and radiant.

Price: Approximately 420 DH for 40 ml.
Available at gallinee.com.

The science behind cortisol

Nicknamed the  “stress hormone”, cortisol is released into the bloodstream by the adrenal glands when the body perceives a threat. On a normal day, it helps regulate mood, blood pressure, and blood sugar levels. Stress, as defined by the WHO, is a state of mental or emotional strain caused by challenging circumstances. While everyone experiences stress, our reactions vary, often significantly impacting our overall well-being.

According to a study conducted by Statista between July 2022 and June 2023, over a quarter of French people (26%) reported experiencing stress, anxiety, or depression in the past year. This figure rises to 34% in Germany, 39% in the UK, and 45% in Sweden. Whether triggered by work, mental load, or a hectic lifestyle, stress is an undeniable part of our modern lives. To keep it from affecting our mental health, we must prioritize self-care. The good news? There are quick, effective techniques to manage stress, even duringof a busy day.

How does the body react to stress?

Let’s go back to biology class. As mentioned earlier, when faced with a stressful situation, the body releases catecholamines (hormones produced by the adrenal medulla, including adrenaline and cortisol). These hormones increase heart rate, blood pressure, and blood sugar, providing a temporary boost in strength and energy. In ancient times, this response was critical for survival, such as escaping a predator.

Today, stressors are different—running late to an appointment, preparing for an exam, or facing a challenging work situation. Chronic stress, however, stems from ongoing issues like difficult work environments, financial troubles, or health concerns. The effects of stress are far from trivial, potentially leading to digestive problems, joint pain, high blood pressure, and even depression. No wonder it’s called the “plague of the 21st century” .

High-tech stress management

Common signs of anxiety include a tight throat, stomach knots, rapid heart rate, and sweaty palms. Luckily, wearable technology now allows us to monitor stress levels. Many smartwatches use Heart Rate Variability (HRV) tracking, which measures the time variation between heartbeats. For instance, a heart rate of 60 beats per minute doesn’t mean your heart beats exactly every second.

Instead, intervals might vary, such as 0.9 seconds followed by 1.1 seconds. HRV measures this variation, with high stress leading to reduced variability. Smartwatches like the Garmin Fenix 8 (starting at 9200 MAD) or the Apple Watch Series 10 (starting at 5290 MAD) not only track stress but also suggest calming techniques like guided breathing exercises. Whether it’s yoga, meditation, or visualization, these methods help bring calm and balance.

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Mastering breathing techniques

Deep breathing from the diaphragm is essential to relaxation. This involves inhaling deeply through the nose, expanding the belly, holding the breath for a few seconds, and exhaling fully through the mouth. A series of 10 repetitions can leave you feeling noticeably calmer. However, this method can be noisy and impractical in social settings or restrictive clothing.

An excellent alternative is cardiac coherence breathing, which involves six breaths per minute (inhale for five seconds, exhale for five seconds) over five minutes. This slow, steady rhythm lowers cortisol levels while boosting DHEA, the “anti-stress hormone.” The benefits begin after just three minutes and can last for 4–6 hours.

For convenience, tools like ZenSpire (550 MAD at Jerraflore) guide your breathing using light, sound, or vibrations. Compact and portable, it’s perfect for on-the-go stress relief.

Get into yoga 

If you’ve been on social media lately, you’ve likely seen ads for “cortisol yoga,” designed to reduce cortisol levels, but  the concept isn’t new; yoga has long been celebrated for its calming effects. By connecting breath to movement, yoga promotes a state of relaxation and even meditation. Studies show yoga can lower cortisol levels, reduce anxiety, increase resilience, and improve mood. Some poses are particularly effective for stress relief.

Child’s Pose and Cat Stretch release back tension and ease stiffness in the neck and shoulders. Sukhasana (Easy Pose) is ideal for meditation, aligning the spine and encouraging deep breathing. To calm the nervous system, try the Legs-Up-the-Wall pose, which involves lying with your legs elevated against a wall. For releasing back tension, incorporate supine twists into your routine. Hold each pose for at least one minute to maximize benefits, practicing either in the morning or before bed.

Try visualization techniques 

While meditation is a proven stress-reducer, it can be challenging in noisy environments. Visualization offers an easier alternative. Simply imagine a serene place—whether it’s a sunlit beach, a lush garden, or even an amusing scenario like being stuck in an elevator with your favorite celebrity.

Visualization can also help boost confidence before important events, such as picturing yourself delivering a flawless presentation. The length of this exercise depends on the situation, and that’s what makes it  so versatile;.you  can practice it anytime—at work, during your commute, or in bed before drifting off to sleep.

According to a report published by the WHO in early 2023, 17.7% of the global population is affected by infertility, which translates to about one in six people. In Morocco, this trend is also noticeable. The Ministry of Health estimates that between 850,000 and 900,000 people are affected, which is just over 17% of Moroccan couples. It is important to remember that infertility refers to the difficulty in conceiving a child. The causes can be female (ovulatory issues, endometriosis, fibroids, tubal occlusion, etc.), male (generally due to sperm abnormalities), or a combination.  Meanwhile, the field of ART is constantly evolving.

The latest technologies now utilize artificial intelligence and nanorobots. Some clinics also employ enhanced DNA sequencing to detect genetic and chromosomal disorders in embryos before implantation. But how far should we go? Does this ultra-precise selection raise ethical concerns? Whether these practices are already in place or still in the research phase, we will review the various advances that all share the common goal of offering hope to those dreaming of starting a family.

Current ART techniques

It is estimated that a couple faces infertility after 6 months to a year of unsuccessful attempts. The first step is to understand the root of the problem. This involves a comprehensive evaluation by a gynecologist and a specialized fertility laboratory. Following this assessment, a diagnosis can be made, allowing for various solutions to be proposed. “This may involve surgical indications, such as a patient with polyps or certain uterine fibroids, or a man with a varicocele (a dilation of the veins in the testicles). In these cases, surgery may be performed first, hoping to restore spontaneous fertility. For other couples, we immediately turn to ART,” explains Réda Benmansour. There are currently three different ART techniques. Artificial insemination or intrauterine insemination is the simplest. It involves stimulating the woman’s ovulation with injections to synchronize ovulation with the insemination of sperm directly into the patient’s uterus.

The second technique is the most commonly used worldwide: in vitro fertilization (IVF). This includes two scenarios: classic IVF and ICSI (intracytoplasmic sperm injection). “The choice between the two techniques primarily depends on the sperm count of the partner. In all cases, we start with ovarian stimulation using hormones that the woman will inject daily during the first part of her cycle to collect as many oocytes as possible. These will be retrieved in the operating room under general anesthesia, 36 hours after ovulation. On the same day, the husband will provide his sperm for fertilization,” details the medical biologist.

If the sperm is of good quality and has enough spermatozoa, it will simply be placed in contact with the oocytes in a dish to allow fertilization to occur naturally. Conversely, if there are not enough spermatozoa, biologists will favor ICSI. “This technique involves piercing each oocyte and injecting a spermatozoon inside,” describes Réda Benmansour.

Finally, the third ART technique involves embryo donation, which is prohibited in Morocco, as are donations of oocytes and sperm.

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In search of the best spermatozoa

As you might understand, the quality of spermatozoa is crucial for the success of ART. To select the best, different techniques are available. In the case of IVF, sperm is “prepared” to boost it and recover a fraction of hyperactivated spermatozoa, ready to fertilize. “Naturally, when sperm is ejaculated, it is not fertile. It is when it passes through the cervix, where cervical mucus is present, that it becomes activated. However, when we do IVF, we bypass this step. We put the spermatozoa through a little stress test and then boost them to recruit the most fertile ones,” explains the doctor.

Today, new devices for sperm selection are being developed, such as the Fertile Chip or ZyMöt. “Fertile Chip is a microfluidic technology that replicates the natural conditions of the human body. These are small, single-use devices in which a drop of sperm is placed, and it must migrate through a viscous gel against the current. This gel mimics the action of cervical mucus and allows us to recover the most competent spermatozoa. ZyMöt operates in the same way. Both devices have the advantage of not using centrifugal force, which can damage spermatozoa. However, studies are somewhat contradictory, and the results are not always conclusive. It is promising, but there are still areas for improvement,” details the biologist.

These technologies would primarily aim to select spermatozoa with the least DNA damage. Finally, in the context of artificial insemination, a team of German researchers has developed Spermbots. These nanorobots, shaped like a helix, can wrap around the tail of a spermatozoon to help it reach the ovum.

What about Artificial Intelligence?

Artificial intelligence is also making its way into ART. For the specialist, it is particularly useful in selecting the right embryo to transfer after IVF. This includes technologies like Time-Lapse, which allows for continuous monitoring of embryos using cameras placed in the incubator. In contrast, traditional techniques involve removing embryos every day at fixed times for manual examination. “All the data collected by the Time-Lapse technology will ultimately help predict which embryos are most likely to lead to pregnancy based on morphological criteria. This applies to each couple,” adds Dr. Benmansour.

Generally speaking, AI algorithms will help clinicians make more informed decisions after analyzing a large amount of data on each patient. Although this technology is not yet available in Morocco, Réda Benmansour reassures us. “Today, protocols are becoming increasingly personalized and adapted to each patient based on her ovarian reserve, health assessment, medical history, etc. The gynecologist, in collaboration with the medical biologist, ensures close monitoring. During the stimulation period, several checks are performed using ultrasounds and blood tests to adjust the hormonal treatment if necessary.”

How far should sperm selection go?

While techniques continue to yield better results, this ultra-precise selection of spermatozoa and embryos raises ethical questions. How far can we go? “When we talk about selecting the best embryo, it is not about selecting the one that will be the most beautiful or the most intelligent, but the one that has the highest chance of leading to a pregnancy. The goal is for it to work. An embryo with the fewest morphological anomalies does not mean that the child will have fewer genetic anomalies. It simply means that this embryo has the capacity to implant in the uterus and result in a pregnancy. This is not eugenics, which is strictly prohibited,” responds Réda Benmansour.

However, some countries, such as the United States, Belgium, and Spain, allow for more extensive selection. They rely on techniques like pre-implantation genetic diagnosis (PGD). This is usually used when one of the parents suffers from a serious or incurable condition that may be hereditary. In France, for instance, it is possible to look for gene mutations within the cells of embryos to exclude those with mutations and retain only normal embryos.

Recent DNA sequencing techniques now allow for the detection of a broader range of genetic and chromosomal disorders before implantation. According to ART professionals, this examination could save time and improve pregnancy rates in women over 38, who have a higher rate of embryos with chromosomal abnormalities and thus a higher risk of miscarriages.

However, the limits of these techniques are vague. In the United States, for example, it is possible to choose the sex of a child, the color of their hair, or their eyes simply by analyzing the DNA of embryos before implantation, which raises significant eugenics concerns.

What does the future hold?             ART

Finally, increasingly innovative research and studies are underway. Among them is the emergence of artificial wombs, which would allow embryos to develop outside the patient’s uterus, potentially reducing the risks associated with traditional IVF. Another avenue is in vitro gametogenesis, which aims to create eggs and sperm from skin or even blood cells from a patient, potentially eliminating the need for donors.

ART appears to have a bright future ahead, although it remains accessible mainly only to the most privileged. . In Morocco, each attempt costs between 30,000 and 50,000 dirhams. Nevertheless, Réda Benmansour assures us that results have clearly improved in recent years. The evolution of technologies used, the enhancement of stimulation protocols, and the conditions for culturing embryos significantly increase the chances of pregnancy.

Picture (c) : the skinny confidential