Beth's story: 15 pounds lost in 12 weeks at 63 with strength training and plant protein
Beth, a Mavy Wellness client and retired physical therapist, lost about 15.5 pounds in under 12 weeks at 63 and built visible muscle definition. Despite years of plant based eating and formal nutrition training, she was hungry all the time and stuck doing mostly cardio until she followed a structured plan with more protein and strength training.
Where she started: Beth ate a high fiber plant based diet but felt constantly hungry, and her gym sessions were unfocused cardio with a few machines.
What changed:
A weekly meal plan. No more daily decisions about lunch and dinner.
Protein centered meals. Much better fullness than fiber alone.
Four strength sessions a week. Two upper body and two lower body days, plus cardio.
Simple cooking. Two monthly meal plan options, with less or more time in the kitchen.
Leading by example. Her husband now eats the same way at home.
Life now: Beth easily carries a 40 pound box of dog food that she used to leave for her husband. "You're never too old. Self-care isn't selfish." She shared her story on the Forever Fit Podcast, episode 323.
What the research says. A 2018 review of 49 studies in the British Journal of Sports Medicine found that protein helps resistance training build muscle, with the benefit leveling off around 1.6 grams per kilogram of body weight a day. [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]
"Maxime has created a body composition program that has worked for thousands of people, and it can work for you too."
Kiki Nelson, National Bestselling Author of Plantifully Lean, on Forever Fit
If you know what to do but aren't doing it, book a call with our team at mavywellness.com.
Sources
Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 52(6):376-384. https://pubmed.ncbi.nlm.nih.gov/28698222/
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.
