Gary's story: 14 pounds and 3.5 inches lost at 66, after years plant based
Gary, 66, a retired health executive and former CrossFitter, had eaten whole food plant based since 2011 and still plateaued for years. With Mavy Wellness, he raised his protein from about 40 grams a day to 125 to 145 grams, followed a structured strength plan, and lost 14 pounds and 3.5 inches off his waist.
Why he was stuck: like many long time plant based eaters, Gary assumed that as long as he ate whole food plant based, he was doing everything right. He wasn't tracking protein or calories, and he was worried about losing muscle as he aged.
What changed:
Protein went up about three times, from plant foods spread across the day.
A strength plan that progressed instead of random workouts.
Coaching and check ins that kept him consistent.
In his words: "I feel stronger, more endurance, sleeping better, more toned."
Gary's story is one of the clearest examples of the Forever Fit idea: whole food plant based eating is great for your health, but body composition needs protein and strength training too.
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] An international expert group (PROT-AGE) recommends at least 1.0 to 1.2 grams of protein per kilogram of body weight a day for adults over 65, and at least 1.2 grams for those who exercise. [2]
Watch on the Forever Fit Podcast: Beyond Age: Gary's Story at 67 (Ep. 389)
"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
To find out what's missing in your plan, 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/
Bauer J et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association 14(8):542-559. https://doi.org/10.1016/j.jamda.2013.05.021
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 19, 2026. This page is for general education and is not medical advice. Check with your doctor before starting a new exercise or nutrition program.
