Les meilleurs podcasts ONE LIFE (2025)

1
A Good Vintage 38:41

4h ago38:41

38:41

In this week’s edition of Tranquility du Jour, I chat with Sacha Cohen on: Reclaiming Passion and Prioritizing Joy Sacha shares her journey back to freelance writing after running a strategic communications company for over a decade. She highlights how midlife has shifted her focus from ambition to joy, choosing projects and pursuits that truly ful…

1
Episode 211: Emission du 10 Mars 2025 1:00:00

8h ago1:00:00

1:00:00

What More Can I Say / Danger Mouse 4:25 The Darkest Part (feat. Raekwon and Kid Sis... 3:45 Ocean Of Rage / Brother Ali & Ant 3:32 Lance Vance (Feat. Premo Rice) / Ankhlejoh... 2:57 Rétro Laser / Le Jouage & James Delleck 3:25 Hodukken (Feat. Mudd Brothers) / FuHandz 2:36 The Snake Fist Is Eternal / Sol Messiah 2:23 Crime Networkz / Crimeapple & RL…

1
Improv as a Way of Life 38:05

7d ago38:05

38:05

In this week’s edition of Tranquility du Jour, I chat with Amanda Hirsch on: 1. Midlife is About Improvising, Not Following a Script Amanda's background in improv comedy deeply shaped her approach to life—teaching her to say "yes, and" to unexpected twists instead of resisting them. Midlife, she believes, is the ultimate improv exercise—one where w…

1
Tilda is Visible 45:50

14d ago45:50

45:50

In this week’s edition of Tranquility du Jour, I chat with Jane Tara on: 1. Seeing Ourselves Clearly in Midlife is a Journey Jane’s novel, Tilda is Visible, was inspired by a misdiagnosis of a degenerative eye condition that made her question what it truly means to "see." She realized she had spent years being invisible to herself—critical of aging…

1
Episode 210: Emission du 24 Février 2025 1:01:18

14d ago1:01:18

1:01:18

Tru Master (Album) / Pete Rock Feat. Inspec... 3:55 This Man / Common & Pete Rock 4:03 Supervillain Theme / The Pro-Teens 3:13 Most In Outs (Feat. Cage) (Casquiat Remix)... 4:04 Peace / Napoleon Da Legend & Giallo Point 2:58 Enjoy Ya Life (Prod. By 9th Wonder) / Smif-... 3:17 Satisfied Soul / Brother Ali & Ant 4:19 Animal Life / Elcamino & 38 Spesh…

1
Meet Mama Wilson 52:56

21d ago52:56

52:56

In this week’s edition of Tranquility du Jour, I chat with Linda Wilson on: 1. Midlife Can Be a Catalyst for Reinvention Linda’s midlife transformation began when her family forgot her 40th birthday—a moment that sparked her decision to reenter the workforce and pursue a fulfilling career in education. Her journey from stay-at-home mom to teacher i…

1
Episode 209: Emission du 17 Février 2025 59:58

21d ago59:58

59:58

Beautiful Night (Manic Psychopath) / Prince... 4:25 Autumn In New York / Fashawn & Little Vic 4:10 My Truth feat. Reks / Napoleon Da Legend &... 2:37 Presume The Unpredictable (Feat. Nejma N... 2:36 La Fayette / Benjamin Epps 1:55 Outlander (prod. by Myles) / Westside Gunn 3:10 The Most Imperial feat. DJ TMB / Outerspac... 4:05 Deep Cuts / Brother …

1
Reinvention 40:09

28d ago40:09

40:09

In this week’s edition of Tranquility du Jour, I chat with Latoya Peterson on: Embracing Midlife Reinvention Latoya shared how turning 40 brought an unexpected total life reset, including career transitions, personal loss, and major changes. Her story emphasizes the importance of viewing midlife as a time of renewal, possibility, and transformation…

1
Episode 208: Emission du 10 Février 2025 59:12

28d ago59:12

59:12

Undaground Boss / Penthouse Players Clique 5:21 Sun Tzu / Nuke Smugglaz x BoFaat 4:47 R-Line (Feat. S.A.S.) / Da Flyy Hooligan 4:28 Yard Rec / Outerspace, Reef, King Syze & S... 4:25 Rejection (Feat. DJ Noumenon) (Prod. By S... 2:31 What We Came To Do feat. Too $hort / B-Re... 4:35 In The Wind (Feat. The Alchemist) / Zeloope... 3:49 Asgard / Eric T…

1
Accidental Alpha 39:32

1M ago39:32

39:32

In this week’s edition of Tranquility du Jour, I chat with Karen Wright on: Embracing Change and Midlife Growth: Karen shared how midlife, for her, is about embracing change and maintaining curiosity. From letting her hair go gray to finding freedom in evolving roles as a mother and professional, she views growth as a constant and necessary part of…

1
Episode 207: Emission du 03 Février 2025 1:00:00

1M ago1:00:00

1:00:00

Street Life (Return Of The Life Mix) / Intellig... 4:43 168 / Fashawn & Little Vic 2:15 Let It Glo feat. Rakaa Iriscience & Blu / Blam... 3:49 Sofa King / The Pro-Teens 2:45 Crime In Paris (Feat. Crimeapple & DJ Nixon... 2:58 Tommy / Big Cheeko 3:25 The Most Imperial feat. DJ TMB / Outerspac... 4:05 Double Barrel feat. Substance810 & DJ Gra... 2:47…

1
Evolving Yogi 40:22

1M ago40:22

40:22

In this week’s edition of Tranquility du Jour, I chat with Cyndi Lee on: Embracing Self-Kindness in Midlife: Cyndi highlights the importance of being kinder to yourself as you age. She shares how letting go of self-judgment and perfectionism has transformed her perspective, enabling her to outgrow old patterns and embrace a more peaceful mindset. R…

1
Episode 206: Emission du 27 Janvier 2025 1:02:00

1M ago1:02:00

1:02:00

Mr. Slow Flow (street) / Evidence 4:06 Savage feat. Guilty Simpson & Reef The Los... 4:11 Space Cowboy / Stress Eater (Czarface & K... 2:16 One / Cookin Soul 2:30 Bounce & Nod / Blame One & Chill-Ill 2:54 Zandvoort / Giallo Point x Wino Willy 1:31 Looka Here feat. KRS-One / Redman 2:13 Raining Sledgehammers feat. D-Styles / Na... 3:31 Victim / Fash…

1
Creative Magic 44:59

2M ago44:59

44:59

In this week’s edition of Tranquility du Jour, I chat with Jamie Ridler on: The Freedom of Midlife: Jamie emphasizes the joy of giving fewer "Fs" in midlife, embracing the freedom to express yourself authentically, and letting go of societal pressures. This stage of life offers a chance to show up more boldly and unapologetically. Creativity in Eve…

1
Episode 205: Emission du 20 Janvier 2025 "L.A." 58:16

2M ago58:16

58:16

California Love (feat. Cory Henry) / Sly5thAve 6:23 The L.A. Song / People Under The Stairs 4:26 Born And Raised In Compton / DJ Quik 3:27 Eazy-E / Murs 5:01 FUck The Police / NWA 5:43 California (feat. Sen Dog) / Delinquent Habits 3:54 Born In LA (feat. Chace Infinite & Sick Jacke... 4:35 L.A. / Murs 2:55 City Of Angels feat. Rakaa Iriscience, Blu…

1
ADHD in Midlife 43:27

2M ago43:27

43:27

In this week’s edition of Tranquility du Jour, I chat with Caren Magill about: Embracing Midlife Evolution: Caren shared how midlife brings a sense of clarity and peace, with less focus on superficial concerns and more energy directed toward meaningful relationships, health, and personal growth. The Power of Late ADHD Diagnosis: Caren’s ADHD diagno…

1
Episode 204: Emission du 13 Janvier 2025 1:00:00

2M ago1:00:00

1:00:00

Whateva Man / Redman 3:09 Lalala feat. Method Man / Redman 3:19 Good Convo (Feat. G4 Jag) (Prod. By 9th W... 2:50 Get With It feat. Sadat X / Diamond D 2:33 Freedom Or Jail / Recognize Ali x A Dusty Ci... 2:51 Wins And Sins / Eric The Red & Leaf Dog 3:16 Why's Water Wet? / Cannibal Ox 3:07 The Man With 7 Scars / Griot Noy & HxlySm... 3:26 Heavy Han…

1
Starting Ballet in Midlife 1:01:42

2M ago1:01:42

1:01:42

In this week’s edition of Tranquility du Jour, I chat with Julie Leung on: 1. Ballet Dreams in Midlife Julie discusses how midlife women often reconnect with their childhood or lifelong dream of learning ballet. She emphasizes creating a supportive, judgment-free environment through her online program, allowing women to learn at home without the in…

1
Episode 203: Emission du 06 Janvier 2025 1:00:00

2M ago1:00:00

1:00:00

Space Ho's (Madlib Remix) / Danger Doom 3:52 Strange Universe (Marco Polo Remix) [feat.... 2:41 Brothers Of Zeus feat. Vinnie Paz / Cannibal... 3:41 Lyrical Hammers feat. Stephen Carpenter /... 3:24 Lite It Up feat. Naughty By Nature, Queen L... 5:14 Alpha King feat. Apathy / Gravity Propulsion 2:00 Crack Attack feat. Skanks The Rap Martyr /... 2:2…

1
Creative Evolution 44:21

2M ago44:21

44:21

In this week’s edition of Tranquility du Jour, I chat with Christine Mason Miller on: 1. Creative Evolution Through Midlife Christine shares how her creative journey has evolved, from the Swirly Girl days to her current textile art. She emphasizes trusting the flow of creativity and embracing change as she navigates new artistic expressions, culmin…

1
Episode 202: Emission du 30 Décembre 2024 1:01:55

2M ago1:01:55

1:01:55

Da Fuck Goin On / Redman 1:18 Runnit Back / LL Cool J 2:46 Taking The Stand (Feat. Damu The Fudgem... 3:41 Plant Based / Masta Ace & Marco Polo 2:34 Departures feat. Masta Ace / Reks & Nezra 2:40 Rocket Science / Stress Eater (Czarface & K... 2:40 Weed Spells feat. B-Real & BVA / Leaf Dog 4:03 Doin' What You Never Did / B-Real & Psych... 2:29 Get U…

1
Thriving Mindfully 52:16

3M ago52:16

52:16

In this week’s edition of Tranquility du Jour, I chat with Ananda Leeke on: 1. The Power of Surrender in Midlife Ananda discusses the importance of embracing surrender as a key tool for navigating midlife changes, grief, and the challenges of postmenopause. She highlights how surrender fosters growth and acceptance in the face of life’s uncertainti…

1
Episode 201: Emission du 23 Décembre 2024 1:00:00

3M ago1:00:00

1:00:00

Christmas in Hollis - McDaniels, Darryl " / Run D... 2:58 Millie Pulled a Pistol on Santa (Full Mix) / De La... 4:05 Mecha And The Sole Brother / Stress Eater (Cza... 2:17 Will Power feat. DJ Heron / Reks & Greve 2:40 Season Of The Sickness feat. Fatboi Sharif / Ke... 2:26 Beautiful Soul / Spectac & Amiri 3:47 On My Mind (Feat. Cara) (Prod. By Rewi…

1
Your Artist Knows 46:00

3M ago46:00

46:00

In this week’s edition of Tranquility du Jour, I chat with Cynthia Morris on: 1. Midlife Creativity and Reinvention Cynthia shares her journey of exploring creativity through writing and art, emphasizing how midlife has opened doors to deeper self-expression. She discusses the shift from writing non-fiction to working on novels, blending personal e…

1
Episode 200: Emission du 16 Décembre 2024 1:00:00

3M ago1:00:00

1:00:00

J'ai Grandi Dans Ça (Fredy K) / Le Klub Des 7 3:15 Crushed Heavenly feat. ShrapKnel / Kenny S... 2:55 What We Came To Do feat. Too $hort / B-Re... 4:35 Hard Knocks / Snoop Dogg 4:14 Magnum 88 feat. El Gant / Black Silver & Ma... 3:01 My Pager Burnin Up (Easide Of Thangs) fea... 4:39 Aspirations / Tha God Fahim x Nicholas Crav... 3:03 Autumn In New …

1
Big Midlife Vision 38:46

3M ago38:46

38:46

In this week’s edition of Tranquility du Jour, I chat with returning guest Britt Bravo on: Here are four main takeaways from the interview with Britt Bravo: Redefining Goals in Midlife: Britt shares that midlife is a time to reassess goals, focusing more on present-moment fulfillment than on ambitious future accomplishments. She emphasizes the impo…

1
Episode 199: Emission du 09 Décembre 2024 1:00:51

3M ago1:00:51

1:00:51

Wont Trade / Q-Tip 2:41 Bang Bang Bang feat. Q-Tip & MNDR / Mark... 3:52 Runnit Back / LL Cool J 2:46 Teknology (prod. by Statik Selektah) / Term... 3:00 Chasseur d'Déprime (feat. Senbeï) / Yoshi D... 3:13 Here's Some Homicide feat. Ice-T / Stress E... 4:02 HAD TO GO GET IT / Killer Mike & TROY DU... 1:51 Put That Work In feat. Son Doobie / B-Real.…

1
Paris Continues 46:28

3M ago46:28

46:28

In this week’s edition of Tranquility du Jour, I’m delighted to share returning guest Janice MacLeod sharing insights on: Embracing Evolving Paths: Janice shares her journey from Paris to small-town life, showing how she has embraced major life transitions, including motherhood, battling breast cancer, and adapting to slower, simpler living. She em…

1
Episode 198: Emission du 02 Décembre 2024 1:01:49

3M ago1:01:49

1:01:49

Ya Playin' Ya Self / Jeru Tha Damaja 3:47 ElephantFoot / Paten Locke 2:22 Pure Quality (Feat. Ghettosocks) / Swamp Thing 3:08 NOBODY KNOWS / Killer Mike & Anthony Hamilt... 3:05 Joyeuse mise à mort / Yoshi Di Original & Faya B... 1:11 Finders Keepers (prod. by Sir Williams) / Skyzoo 3:31 Grey Discipline Ft. Eto / Chino XL 3:22 The Jam / 3large (MC …

1
Age Like a Yogi 50:28

4M ago50:28

50:28

In this week’s edition of Tranquility du Jour, I chat with returning guest Victoria Moran on: Aging with Purpose: Victoria emphasizes the importance of embracing life’s later stages with intention and vibrancy. She believes midlife and beyond are times for self-reflection, continued growth, and redefining what it means to "age like a yogi," focusin…

1
Episode 197: Emission du 25 novembre 2024 1:01:15

4M ago1:01:15

1:01:15

Can-U-Feel-Me? / Saafir 3:50 How It Goes Feat. Saafir / Chino Xl 5:00 Rapp Snitch Knishes (Feat. Mr. Fantastik) /... 2:53 Songe d'une nuit de fin d'été (feat. Senbeï)... 3:22 5-6 choses à dire (feat. Blizzy Oncle Al) / Vi... 3:49 Action / El Da Sensei & MentPlus 2:34 Hallucinogenz / A-F-R-O x Stu Bangas 1:46 Gun Pen / Jamil Honesty x Giallo Point 2…

1
Tending to Self 44:37

4M ago44:37

44:37

In this week’s edition of Tranquility du Jour, I chat with returning guest Mindy Tsonas Choi on: Embracing Midlife Slowdown: Mindy highlights the natural shift in midlife towards slowing down and aligning with her true energy. Instead of constant hustling, she focuses on being present, finding joy in familiar themes, and fostering deeper connection…

1
Continuing to Play Big 40:25

4M ago40:25

40:25

In this week’s edition of Tranquility du Jour, I chat with returning guest Tara Mohr on: Shifting Perspectives in Midlife: Tara shares how her outlook has evolved in midlife, focusing more on relationships and appreciating life as it is, rather than constantly striving for change or improvement. Balancing "Go Forth" and "Right Here" Energy: Tara de…

1
Episode 196: Emission du 11 Novembre 2024 1:00:00

4M ago1:00:00

1:00:00

Samurai Showdown / RZA 4:00 Bavure (feat. Linkrust) / Yoshi Di Original 1:53 The Best Kind (Feat. Laura Lopez) / DJ View... 2:56 ElephantFoot / Paten Locke 2:22 Hip Hop Tournament / A-F-R-O x Stu Bangas 2:45 Majical Journey / Kurious 3:00 Mic Line (Remix) / King Geedorah 3:04 Top Of The Morning / Curren$y & DJ Fresh 2:24 Still Here / Benny The Butc…

1
The 15-Minute Method 37:36

4M ago37:36

37:36

In this week’s edition of Tranquility du Jour, I chat with returning guest Sam Bennett about: 15-Minute Method. Sam emphasizes the power of spending just 15 minutes a day on any project or task. This method helps people overcome feelings of overwhelm by breaking down big tasks into manageable increments. Overwhelm is Internal: Sam points out that o…

1
It's Not Too Late 52:10

4M ago52:10

52:10

In this weeks edition of Tranquility du Jour, I chat with returning guest Jennifer Louden. We discuss: Shift in Ambition: Jenn discussed how her ambition has evolved in midlife, shifting from external validation and proving herself to living with more intention and focusing on the preciousness of life. Navigating Grief: Experiencing the loss of lo…

1
Episode 195: Emission du 28 Octobre 2024 "Halloween" 59:13

5M ago59:13

59:13

No tracklist

1
Healing Heartbreak 39:19

5M ago39:19

39:19

Welcome to Season 2 of Tranquility du Jour, where we’re diving deep into the world of midlife. This season is all about you. Whether you're facing new beginnings, embracing change, or simply seeking more balance and beauty in your daily life, this season is designed to help you feel seen, heard, and supported. Each episode will explore topics like …

1
Episode 194: Emission du 21 Octobre 2024 59:24

5M ago59:24

59:24

Walk Like A Duck / Kurious 4:56 Unknown Species / Kurious 3:46 Cookin' Gumbo (Feat. Juli Giuliani & DJ Swe... 3:16 2 To The Chest / DJ Muggs, Crimeapple & R... 2:54 Grey Skies / Jus-P & BoFaatBeatz 3:26 High Stakes (Prod. By Asethic) / Benny The... 2:26 Slum Of A Disregard / Elucid 2:22 Exhuming The King / Hemlock Ernst & Icky... 3:57 Gotta Oversta…

1
Episode 193: Emission du 14 Octobre 2024 1:01:18

5M ago1:01:18

1:01:18

Communism / Common Sense 2:16 I Used To Love H.E.R. / Common Sense 4:39 Change Your Ways (Feat. Stevie Wonder &... 3:56 Boss Says No! (Feat. Samuel Marthe) / Hip... 3:27 Make Me Smile / Casual 2:26 Cravings & Withdrawals feat. Bahamadia / E... 3:48 Remate / Cookin Soul & Kid Frankie 2:43 Prolific Pen feat. Cormega / Tha God Fahim... 2:24 The Confid…

1
Episode 192: Emission du 07 Octobre 2024 1:00:42

5M ago1:00:42

1:00:42

Downtown Swinga / M.O.P. 3:41 Runnit Back / LL Cool J 2:46 Vecinos De La Luna / Cidtronyck 4:11 Monsters Attack / Senbeï & Al'tarba 3:34 Violation (Feat. Lil' Kim) / Taiyamo Denku &... 2:51 Chopped Cheese / Jus-P & BoFaatBeatz 2:59 Like I Do feat. Killah Priest, Aspects & DJ Cr... 3:10 Somewhere To Be feat. Andy Cooper & Mari... 3:22 Concrete Jungl…

1
Episode 191: Emission du 23 Septembre 2024 1:00:00

6M ago1:00:00

1:00:00

Poor Georgie / MC Lyte 4:32 Jammin' (Album Version) / Bob Marley & M... 4:11 Lyte Ghost Lil Mama (Feat. Lil Mama & Ghos... 4:08 Saturday Night Special (Feat. Fat Joe & Rick... 3:28 Dead Time (Feat. Pestilence & A-F-R-O) / T... 3:37 Nefertiti (Feat. Gronex) / Cidtronyck 4:06 Voor Deze / Duvel, Nikes & Nosa 2:45 Shalamar (Feat. Ras Kass) / Talib Kwel…

1
Episode 190: Emission du 16 Septembre 2024 1:01:52

6M ago1:01:52

1:01:52

Ill Street Blues / Kool G Rap & DJ Polo 3:46 Erase Racism feat Big Daddy Kane And Biz... 4:32 That Girl (Instrumental) / El Michels Affair 2:10 Make Me Smile / Casual 2:26 Well Fare feat. Thurz & Casey Veggies / Blu 3:13 Fear My Eyes / MidaZ The BEAST x TzariZM 2:24 Highest Degree feat. O.C. / The High & Migh... 3:20 Downtown Mice (Feat. Bub Rock &…

1
Episode 189: Emission du 09 Septembre 2024 58:49

6M ago58:49

58:49

Cinnamon And Clove / Sérgio Mendes & Bra... 2:25 Godzilla Or Gamera / Slimkid3 & DJ Nu-Mark 2:30 Glorious Game (Reprise) (Instrumental) / El... 1:24 Huey In The Chair (Feat. Busta Rhymes) / LL... 2:24 Masvidal (Feat. DJ TMB) / Dr.FowlMouf & Hi... 2:22 Super Sound (Feat. Breeze Brewin) / The Hi... 4:00 International (Feat. Kool G Rap, Joell Ortiz &.…

1
Episode 188: Emission du 02 Septembre 2024 1:00:00

6M ago1:00:00

1:00:00

The Slayers Club (feat. M.O.P., Vinnie Paz, C... 4:26 No Complex / Chino XL 4:40 When The Sun Shines Again (Feat. Posdnuo... 4:45 Sign Of Se7en (Feat. Prodigy, X-Raided, Met... 3:46 Weed Mantra / Leaf Dog 3:10 Lay Me Down feat. Inspectah Deck & Shyhei... 2:35 Memory Lane / DJ Muggs & Raz Fresco 1:53 Southern California / DJ Muggs 4:03 Float The Que…

1
Tranquility du Jour #625: Recap & What's Next 30:04

7M ago30:04

30:04

In this episode of Tranquility du Jour, I reflect on the rollercoaster journey of the past few months, sharing personal insights, challenges, and triumphs. Plus, I'm thrilled to offer you an exclusive sneak peek into what lies ahead, including Season 2.Par Kimberly Wilson

1
Episode 187: Emission du 22 Juillet 2024 59:50

8M ago59:50

59:50

Check The Vibe / People Under The Stairs 3:31 Whatchu Hearing / Atoribeats 3:23 Redbone Blues feat. Slug of Atmosphere / M... 4:08 Los Angeles (Feat. Nana) / Blu & Evidence 3:04 Blood Bank Affair feat. Eamon / Vinnie Paz 2:59 All Kind Of Ideas (Feat. Pete Rock) / Commo... 3:48 Chasseur d'Déprime (feat. Senbeï) / Yoshi D... 3:16 DNA / Scienz Of Life…

1
Episode 186: Emission du 08 Juillet 2024 1:05:11

8M ago1:05:11

1:05:11

Plant Based / Masta Ace & Marco Polo 2:34 Taking The Stand (Feat. Damu The Fudgem... 3:41 Redbone Blues feat. Slug of Atmosphere / M... 4:08 Run Along feat. Grand Puba, Dom2er & DJ 7... 3:16 Chasseur d'Déprime (feat. Senbeï) / Yoshi D... 3:16 LA 2020 feat. Exile / Blu & Shafiq Husayn 3:49 One Luv feat. Smif-N-Wessun / Champion S... 3:17 What You Wa…

1
Episode 185: Emission du 01 Juillet 2024 59:56

8M ago59:56

59:56

Shut Em Down / Public Enemy 5:04 14 Comment ça Feat. Les Svinkels / Triptik 4:22 Adore (HER) feat. Keith Murray / Da Beatmin... 3:56 Tha Game / Tha God Fahim & NicoJP 3:04 Paper Straw Suckers feat. Nord1kone / Sank... 3:04 Pure Intentions / Kurious 4:09 Where The Sidewalk Ends (Feat. Lord Apex)... 3:16 The Eternal Now / DJ Muggs & Raz Fresco 3:26 B…

1
Episode 184: Emission du 24 Juin 2024 1:02:11

9M ago1:02:11

1:02:11

The Crack Attack / Fat Joe 2:55 Cleanse My Soul feat. Masta Ace & Xentury... 3:46 1995 / Fashawn, Cap Kendricks & DJ Access 2:44 DBZ feat. Denzel Curry & Method Man / You... 3:11 Had To Improve / Oddisee 3:02 Pause/SamRI 2:41 Because (feat. Joey Bada$$, Russ, and Dyla... 4:41 Alchemy In The Trenches (Prod. By Futurew... 3:33 Block Runners feat. DJ …

Podcasts qui valent la peine d'être écoutés

ONE LIFE Podcasts

Podcasts qui valent la peine d'être écoutés

Guide de référence rapide