Happy Halloween!
Quick heads up before we get into this week: starting tomorrow, I'll be offline for my digital detox, like I do the first seven days of every month. Your newsletters and articles will keep coming while I'm away, and I'll be back with you the second week of November.
And as many of you already know, every month, on behalf of this whole community, we donate to someone going through cancer treatment to support them on their healing journey. It's part of our bigger mission: helping 10,000 people get lean, thrive and live longer, healthier lives by 2033, and one million people by 2050. This month we're supporting Isabel through her GoFundMe, and if you'd like to support them too, every little bit helps.
This week was all about one number: about two hours a week. That's how much strength training was linked to the biggest benefit in a study that followed nearly 150,000 people for up to 30 years. Not two hours a day. Two hours a week.
I love this one because it takes away the biggest excuse I hear: "I don't have time." Most of us have three 35 minute windows somewhere in our week. Here's everything from this week in one place, in case you missed anything.
Tuesday: The strength training sweet spot after 50
What the study found, why more than two hours didn't help, and why lifting plus walking beat either one alone.
Wednesday: Live replay
A live Q&A on fitness and plant-based nutrition after 50. I answered the questions I hear most from people over 50, from protein on plants to getting started with strength training.
Thursday: What to track instead of the scale after 50
The 3 numbers that matter more than your weight (body fat, measurements and how your clothes fit), from last week's podcast episode.
Friday (paid members): The 2-Hour Week
The full plan: three sessions, the six movements, how hard each set should feel, how to go heavier safely, where walking fits, and a printable weekly log. If you want the plan and not just the idea, this is the one.
Coming up
• Free masterclass: Saturday, November 14 at 9 AM Pacific. Register at mavywellness.com/live. There's no replay, so come live.
• Next week: a new 2026 study put 108 adults over 55 on mostly plant protein and strength training. Everyone got stronger. The catch was protein, and Tuesday I'll show you how to close the gap.
Your one thing for this weekend: put three 35 minute strength sessions in your calendar for next week. That's your two hours.
Sincerely,
Maxime Sigouin
Co-founder of Mavy Wellness
Author of Forever Fit
Get your copy here, free worldwide shipping
P.S. Most plant-based people over 50 who come to us are eating about 40 grams of protein a day when their body needs closer to 100 to stay strong. So I built the fix: the Forever Fit Starter Kit.
4 weeks of whole-food plant-based meals with 100g+ protein a day, a grocery list for every week, 36 quick recipes and our mindset video course, all already planned for you. See everything inside: mavywellness.com/starter-kit