Dr. Laurie Marbas's story: a physician drops 7% body fat and gets stronger at 52 on a whole food plant based diet
Dr. Laurie Marbas, a Mavy Wellness client and physician who has eaten whole food plant based for 11 years, lost close to 10 pounds and about 7% body fat in four months at 52, taking three inches off her waist and building enough strength to start doing pull ups. After a few stressful years, structured strength training and attention to calories, protein and sleep brought her back to feeling strong.
Where she started: Laurie had fallen out of her exercise routine during a move and a business sale, and was snacking more on nuts and peanut butter.
What changed:
Progressive strength training. Four or five compound exercises, adding weight each week.
Comfortable running. Three runs a week supported by strength work.
Calories and protein. Protein in her daily smoothie and planning ahead for travel.
A consistent bedtime. Tracking showed her sleep schedule needed tightening.
Life now: Laurie is running faster, wearing shorts two sizes smaller, and working toward a full pull up, a pistol squat and a sub two hour half marathon. "Just get your shoes on and get out the door." She shared her story on the Forever Fit Podcast.
What the research says. 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. [1] 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. [2]
"Forever Fit is my go-to book that explains the real risk of being under-muscled. Maxime lives and breathes his exact protocol and has helped hundreds change their body composition."
Cyrus Khambatta, PhD, NYT Bestselling Coauthor of Mastering Diabetes, on Forever Fit
If you're healthy on paper but don't feel your best in your body, book a call with our team at mavywellness.com.
Sources
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/
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/
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.
