Amy's story: 32 pounds lost and stronger than ever at 49 on a plant based diet
Amy, a Mavy Wellness client, lost 32 pounds in six months at 49, reaching the 120s for the first time in her adult life and seeing visible abs for the first time ever. After years of yo-yo dieting, she combined whole food plant based eating, morning strength workouts and plenty of non-starchy vegetables to stay full.
Where she started: Amy had never strength trained, struggled with overeating under stress, and didn't think a fitness program was for someone who "isn't an athlete."
What changed:
Morning strength training. Workouts first thing, before she could talk herself out of them.
Uncounted non-starchy vegetables. Extra volume that solved her hunger.
A travel menu. The same prepped meals for every weekend trip.
Moving on quickly. Off days handled with support instead of guilt.
Daily coaching replays. Listening on her morning walks kept her connected.
Life now: "I can do hard things. I can do things that I'm scared of." Amy shared her story on the Forever Fit Podcast, episode 374.
What the research says. A 2019 NIH study found that people ate about 500 more calories a day on an ultra-processed diet than on an unprocessed one, without trying to. [1] 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. [2]
"What sets Maxime apart is his deep understanding that real transformation isn't just about nutrition or workouts, it's about mindset, systems, and sustainability. Forever Fit is the book I wish many of my patients had on day one."
Laurie Marbas, MD, MBA, Double Board-Certified Physician, Founder of Habit Healers, on Forever Fit
If you've been dieting on and off for years, book a call with our team at mavywellness.com.
Sources
Hall KD et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism 30(1):67-77. https://doi.org/10.1016/j.cmet.2019.05.008
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/
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.
