Good morning!
I'm actually still offline as you read this. The first seven days of every month, Ivy and I go on a digital detox and step away from work and screens, so I wrote this, and all of this week's articles, before I left. I put them together to help you and serve you on your transformation while I'm away.
I'll be back doing lives the second week of November, and I'm really looking forward to seeing you there. In the meantime, if you have any questions, just reply to this email or leave a comment below on Substack. I'll read every single one when I'm back online.
This week was all about one idea. It's about doing the simple things that actually work, instead of chasing the next shortcut. Here's everything in one place, in case you missed anything.
Monday: Arlyce's story
She had never lifted a weight. At 70, after 10 years of eating plant-based, strength training and protein changed everything. She hiked to the top of Minnesota.
Read Arlyce's story
Tuesday: 108 adults over 55, plant protein and strength training
Everyone got stronger in 12 weeks, whether they ate mostly plant protein or not. The group that built more muscle ate more protein. That's the catch, and it's fixable.
Read Tuesday's article
Thursday: Will an AI workout plan or a weight loss shot keep the weight off after 50?
My honest take from 21 years in fitness, from last week's podcast episode: what new tools can do, and the skills no shortcut can teach you.
Read Thursday's article
Friday (paid members): Closing the Protein Gap
How to find your protein number, the plant foods that do the most work, how much to eat at each meal, a full sample day with the grams, and what to do if beans bloat you. If you want the plan and not just the idea, this is the one.
Read Friday's post (paid members)
Coming up
Free masterclass: Saturday, November 14 at 9 AM Pacific. One week from today. Ivy and I will teach How to Build Muscle on Plants and Get Stronger After 50: your protein number, the strength plan, and how to make it stick. Register at mavywellness.com/live.
New episode today: Stefano, an Ironman athlete who went plant-based purely for performance, on how he fuels, trains and stays consistent while traveling 100 flights a year.
Next week: a one-minute test you can do with a kitchen chair, and what a new study of more than 5,000 women over 60 found about it.
Your one thing for this weekend: look at tomorrow's breakfast before you eat it. If it has less than 20 grams of protein, add one thing: soy milk, a scoop of plant protein or a side of tofu.
Sincerely,
Maxime Sigouin
Co-founder of Mavy Wellness
Author of Forever Fit
Get your copy here, free worldwide shipping.
P.S. Do you know someone who eats plant-based and worries they can't get strong? Forward them Tuesday's article. Everyone in that study got stronger.