Each new season is a chance to take stock: How are you feeling—physically, mentally, emotionally? What’s working, and what’s not?
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Start with a quick check-in
—and explore the daily routine that best fits your goals.
What could you use more of in your life?
strength
calm
resilience
find your strength
From hitting new personal records to simply feeling more energized throughout your day, strength takes many forms. This flow is designed to support your physical performance and recovery—starting with the basics: protein intake, movement, and muscle health.
A better plant based protein powder
Getting enough protein is important, but it doesn’t need to be a challenge. plnt® Organic Plant Protein, found at The Vitamin Shoppe®, is a high-quality, nutrient-rich blend designed to support muscle strength with 25 grams of protein per serving.* It’s made with organic, non-GMO ingredients and delivers a complete amino acid profile from plant sources, like pea, hemp, and goji berry. Mix it into your smoothie or shake, and feel confident you’re supporting your body with only the best: All plnt® products are made from whole food or plant-based ingredients sourced in nature, contain zero synthetic colors, sweeteners, or flavors, and are always tested to ensure purity and potency.
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citations
Journal of Geriatric Physical Therapy
StatPearls Publishing
Journal of the American Heart Association
Physiological Reports
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
At mindbodygreen, we like to think of September as the new January: a fresh start to recommit to the habits that help us feel strong, balanced, and resilient.
That’s why we’ve teamed up with plnt®, from The Vitamin Shoppe®, to help you reset with intention this fall.
In this guide, find lifestyle guidance, science-backed well-being advice, and curated product support to help you feel your best.
lift
Resistance training is the cornerstone of muscular strength. Aim for 2–3 sessions per week, targeting every major muscle group. Choose the right weight by selecting something you can lift 4-6 times with good form but that feels challenging by the last rep. And then, work in sets of 3-4. Consistent lifting also supports bone density and metabolic health—two key pillars for women in their 30s and 40s.1
consume protein
Protein is essential for maintaining and building muscle, especially as we age. This vital macronutrient supports everything from metabolic health to hormone balance.*2 Aim for about 0.72-1 gram of protein per pound of bodyweight a day. Protein supplements can offer a meaningful way to help you reach your protein goals.*
move
Lifting may strengthen muscles, but you also need aerobic exercise for cardiovascular strength. Cardiovascular exercise improves mitochondrial efficiency, supports heart health, and helps clear metabolic by‑products so you return to your next strength session feeling fresh.3
stretch
Flexibility is the ability to move muscles and joints through a full normal range of motion—without it, we risk losing mobility as we age. When we remain too stationary throughout the day, and don’t actively engage in a broad spectrum of movements. Before each workout, engage in at least 10 minutes of dynamic warm-ups.
recover
Muscles grow during recovery, not training. Schedule at least one active‑recovery day each week (think gentle yoga, walking, or foam rolling). And of course: prioritize sleep, too. Deep sleep drives growth‑hormone release and muscle protein synthesis.4
find your calm
The pace of fall tends to speed up fast—school schedules, work deadlines, family commitments. This flow is your reminder to pause, recalibrate, and carve out moments of calm amidst the chaos.
see a friend
Human connection is one of the most effective (and underrated) ways to regulate stress. Studies show that social interaction—like a hug with a loved one—can reduce cortisol, lower blood pressure, and boost oxytocin, the “bonding hormone” that helps the body relax.6
be grateful
Research shows that consistent gratitude practices can improve mood, lower stress hormones, and even enhance sleep.5 Try writing down three things you’re grateful for each morning or pairing your gratitude practice with breathwork at night to wind down.
move
Exercise can regulate the nervous system, elevate mood by boosting endorphins, and improve your ability to handle stress long-term.4 Think of movement not as another task, but as a powerful form of self-regulation. Better yet, pick a form of movement that brings you joy and you look forward to doing—be that long walks in nature, a gentle yoga flow, or even a dance class.
find adaptogen
support
Adaptogens are herbs that help the body adapt and thrive. Ashwagandha, in particular, is one of the most well-studied—it’s been shown to support common stress, improve overall well-being, and enhance sleep quality.*3
breathe
Just a few minutes of intentional breathwork can trigger the body’s relaxation response. Try box breathing (inhale 4, hold 4, exhale 4, hold 4) or extend your exhale to activate the parasympathetic nervous system.1 Regular breathwork helps lower cortisol, reduce heart rate, and shift you out of “fight or flight” and into “rest and digest.”2
find
your resilience
From managing seasonal changes (like entering cold and flu season!) to staying well during busy times, resilience is about giving your body the essentials it needs to thrive. This flow supports foundational wellness with practical lifestyle tips and targeted immune support.
ground yourself
Resilience isn’t just physical—it’s mental, too. Practices like meditation, breathwork, or simply spending time outdoors can regulate stress, which in turn supports immune health.5 Even occasional stress (like from an overpacked schedule) suppresses the immune system response, while regular nervous system regulation helps your body stay in balance and ready to respond.
move
Exercise supports circulation and immune cell activity. Even low-to-moderate movement like walking or stretching has been shown to enhance immune response.4 Just 30 minutes of movement a day can make a measurable difference—especially when paired with recovery and proper hydration.
sit in a sauna
Sauna bathing isn’t just relaxing—it may also support immunity. Regular sauna use has been associated with lower risk of respiratory illness and improved immune resilience, possibly due to the activation of heat shock proteins and improved circulation.3
consume antioxidants
Antioxidants neutralize free radicals and help support your cells' defenses.2 Colorful fruits and vegetables, green tea, herbs, and spices like oregano offer potent antioxidant power.* Make it a goal to “eat the rainbow” daily—and layer in antioxidant-rich supplements when you need extra support.*
sleep
Sleep is when your body repairs, rebuilds, and fortifies your immune defenses. Research shows that deep sleep supports the production of immune cells, which help defend against seasonal invaders.1 Practice healthy sleep hygiene by keeping your room cool, dark, and screen-free before bed to encourage more restorative sleep.
A daily ritual to support your mood
Even if you practice mindfulness, move your body, and practice daily calming rituals—occasional stress happens to all of us. Have this at your disposal: plnt® Ashwagandha Gummies, found at The Vitamin Shoppe®, deliver a meaningful dose (400 mg) of organic ashwagandha root extract in every serving. The formula promotes energy, vitality, and feelings of calm.* Tasty, convenient, and easy to stick with—calm has never been more accessible. Plus, you can enjoy them knowing they’re designed with only the highest standards: All plnt® products are made from whole food or plant-based ingredients sourced in nature, contain zero synthetic colors, sweeteners, or flavors, and are always tested to ensure purity and potency.
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citations
Family Medicine
Frontiers in Human Neuroscience
NIH
Physical Activity and Nutrition
Einstein (Sao Paulo)
Comprehensive Psychoneuroendocrinology
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
An oil for antioxidant support
No matter the time of year, but especially during cold and flu season, your immune system deserves support. For a daily proactive step, reach for plnt® Organic Oregano Oil, found at The Vitamin Shoppe®. It delivers a concentrated source of carvacrol, a powerful antioxidant compound found in wild oregano. Traditionally used for immune and respiratory health, oregano oil is a go-to for year-round wellness and overall resilience.* As with all plnt® products, this formula is made from whole food or plant-based ingredients sourced in nature. It contains zero synthetic colors, sweeteners, or flavors—and is rigorously tested to ensure purity and potency.
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citations
Pflügers Archiv European Journal of Physiology
Pharmacognosy Reviews
Experimental Gerontology
BBA Molecular Basis of Disease
The Journal of Clinical Medicine
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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An oil for antioxidant support
No matter the time of year, but especially during cold and flu season, your immune system deserves support. For a daily proactive step, reach for plnt® Organic Oregano Oil, found at The Vitamin Shoppe®. It delivers a concentrated source of carvacrol, a powerful antioxidant compound found in wild oregano. Traditionally used for immune and respiratory health, oregano oil is a go-to for year-round wellness and overall resilience.* As with all plnt® products, this formula is made from whole food or plant-based ingredients sourced in nature. It contains zero synthetic colors, sweeteners, or flavors—and is rigorously tested to ensure purity and potency.
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