Alexandra Paul's story: breaking a sugar habit and building lean muscle at 61 on a plant based diet
Alexandra Paul, a Mavy Wellness client, actress and lifelong endurance athlete, broke a long standing sugar habit and built visible lean muscle at 61. In five months she gave up processed sugar entirely, leaned out her midsection, and began lifting heavier than ever before.
Where she started: Alexandra did about an hour of cardio six days a week and lifted light weights two or three times a week, while snacking on sugar instead of eating balanced meals.
What changed:
Structured meals. Overnight oats and sit down meals instead of snacking.
A simple protein rule. Tofu midday, beans at night and protein powder in the morning.
Progressive strength training. Building up gradually to heavier weights, with substitutions for old injuries.
No scale. Focusing on habits instead of weight.
Life now: Alexandra hasn't eaten processed sugar since starting, and strangers compliment her arms. "Asking for help is so important." She shared her story on the Forever Fit Podcast, episode 329.
What the research says. A 2011 meta-analysis of 49 studies of adults over 50 found that resistance training increased lean body mass, with bigger gains from higher training volume. [1] In a classic 1990 JAMA study, nursing home residents with an average age of 90 nearly tripled their leg strength after eight weeks of strength training. [2]
"Forever Fit gives you everything you need to excel in your athletic endeavors and achieve the best of health simultaneously. Maxime Sigouin packs evidence-based science, integrity, and compassion into this volume."
Neal D. Barnard, MD, FACC, Adjunct Professor of Medicine, President of the Physicians Committee for Responsible Medicine, on Forever Fit
If you've relied on cardio for decades and want to get stronger, book a call with our team at mavywellness.com.
Sources
Peterson MD, Sen A, Gordon PM (2011). Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Medicine & Science in Sports & Exercise 43(2):249-258. https://pubmed.ncbi.nlm.nih.gov/20543750/
Fiatarone MA et al. (1990). High-intensity strength training in nonagenarians: effects on skeletal muscle. JAMA 263(22):3029-3034. https://pubmed.ncbi.nlm.nih.gov/2342214/
About the author. Maxime Sigouin is the founder of Mavy Wellness (formerly FitVegan Coaching) and the author of Forever Fit, a book endorsed by physicians including Neal D. Barnard, MD, Laurie Marbas, MD, and James F. Loomis, MD. He has coached for more than six and a half years and, with his team, has coached nearly 1,300 adults over 50 on a whole food plant based diet. He hosts the Forever Fit Podcast, with more than 450 episodes.
Last updated: October 26, 2026. Results vary from person to person. This page is for general education and is not medical advice. Check with your doctor before starting a new exercise or nutrition program.
