Shikha's story: from zero upper body strength to pull ups at 51
Shikha, a Mavy Wellness client and physician, went from zero upper body strength to push ups and band assisted pull ups at 51. In a few months with Mavy Wellness she lost about 5 pounds, 2 inches from her waist and 2 inches from her hips, after years of healthy plant based eating that hadn't built muscle.
Where she started: Shikha had never been a consistent exerciser. After menopause she noticed muscle loss and more belly fat, and her in-person training alone wasn't changing her body.
What changed:
Following a meal plan. Recipes and smoothies built around her calorie and protein targets.
More plant protein. Beans, tofu, lentils and sprouts, with lower fat and controlled portions.
Weekly check-ins. Reflection that kept her consistent through weeks when the scale didn't move.
Structured strength training. Done with her in-person trainer and adjusted for a knee issue.
Training while traveling. Resistance bands during a family emergency abroad.
Life now: Her curls went from 4 pound dumbbells to a 25 pound bar, and she now advises her own patients on strength training and plant protein. Shikha shared her story on the Forever Fit Podcast.
What the research says. A 2019 analysis from the large SWAN study of midlife women found that during the menopause transition, fat gain speeds up while lean mass starts to decline, even when the scale barely moves. [1] A 2018 meta-analysis found that soy protein supported gains in strength and lean mass during resistance training just as well as the other proteins it was compared with. [2]
"Maxime has helped countless people embrace a plant-based lifestyle while building strength, stamina, and lasting health."
Rip Esselstyn, NYT Bestselling Author of Plant-Strong, on Forever Fit
If you're working out but your body isn't changing, book a call with our team at mavywellness.com.
Sources
Greendale GA et al. (2019). Changes in body composition and weight during the menopause transition. JCI Insight 4(5):e124865. https://insight.jci.org/articles/view/124865
Messina M, Lynch H, Dickinson JM, Reed KE (2018). No difference between the effects of supplementing with soy protein versus animal protein on gains in muscle mass and strength in response to resistance exercise. International Journal of Sport Nutrition and Exercise Metabolism 28(6):674-685. https://repository.essex.ac.uk/22103/
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.
