James's story: from losing 30 pounds on a plant based diet to running a marathon four years later
James, a Mavy Wellness client from England, lost about 30 pounds during his nine month program after a period of emotional eating and processed vegan food. Four years later, he has kept up his healthy habits, run a half marathon and the London Marathon, and is planning a 500 mile walk.
Where he started: James had lost his job during the pandemic, was eating mostly processed food, and described himself as "skinny fat" with little energy.
What changed:
An easy to follow plant based plan. Simple recipes even for a reluctant cook.
Short workouts when time was tight. Ten minutes on busy days working on ships.
Progress photos. Seeing change the mirror didn't show.
Getting back on track. Off days handled without quitting.
Life now: Four years after his program, James runs, trains for long distance challenges, and believes he can take on goals he once thought impossible. "Trust yourself." He shared his story on the Forever Fit Podcast, episode 358.
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 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]
"As a physician, I deeply appreciate the strategic, nuanced approach of his 5-Phase Blueprint. The emphasis on reverse dieting is brilliant."
Angie Sadeghi, MD, Gastroenterologist and Plant-Based Health Expert, on Forever Fit
If you want results that open doors for years to come, 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
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.
