Linda's story: from feeling like a fraud in the gym to lifting with confidence at 67
Linda, a Mavy Wellness client and retired cardiac nurse, got leaner and stronger at 67 after years of feeling out of place in the gym. Plant based for about 20 years, she reached roughly the fitness she had when training 10 to 12 hours a week for a half marathon, on about four hours a week with Mavy Wellness.
Where she started: After retiring, Linda felt intimidated in the gym, mostly stopped strength training, and wasn't tracking protein or calories.
What changed:
A clear plan for every session. Four structured strength workouts a week from her coach.
Gym confidence. Asking others how many sets they have left instead of avoiding busy areas.
More protein. High protein tofu most nights instead of once a week.
Calorie awareness. Realizing starches were adding more calories than she thought.
No more all or nothing. One big meal no longer turns into a lost day.
Life now: "I'm definitely stronger than I was." Her next big goal is Kilimanjaro. Linda shared her story on the Forever Fit Podcast, episode 380.
What the research says. An international expert group (PROT-AGE) recommends at least 1.0 to 1.2 grams of protein per kilogram of body weight a day for adults over 65, and at least 1.2 grams for those who exercise. [1] In a 2017 New England Journal of Medicine trial of 160 adults over 65 who were losing weight, those who did resistance training kept more of their lean muscle than those who only did aerobic exercise. [2]
"In Forever Fit, Maxime Sigouin brings together the science of plant-based nutrition with practical tools people need to build strength, resilience, and confidence. This isn't a fad; it's a clear, compassionate blueprint."
Dr. Alan Desmond, Gastroenterologist, Author of Plant-Based Diet Revolution, on Forever Fit
If the gym feels intimidating, book a call with our team at mavywellness.com.
Sources
Bauer J et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association 14(8):542-559. https://doi.org/10.1016/j.jamda.2013.05.021
Villareal DT et al. (2017). Aerobic or resistance exercise, or both, in dieting obese older adults. New England Journal of Medicine 376:1943-1955. https://pubmed.ncbi.nlm.nih.gov/28514618/
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.
