Marina's story: a two and a half year plant based transformation through new jobs, a move and family holidays
Marina, a Mavy Wellness client, built visible muscle and kept a plant based lifestyle going for two and a half years through two job changes, a move and family holidays. She went from relying on two or three coffees plus a pre-workout each day to just one coffee, and trains four or five times a week without the exhaustion she used to feel.
Where she started: Marina had previously lost weight with daily intense workouts and heavy caffeine, then regained it, and wasn't sure she could give up cheese or handle family gatherings.
What changed:
Less caffeine, better energy. Food and habits replaced pre-workout and extra coffee.
Smarter strength training. Slower reps, better form and less cardio.
No more scale obsession. Photos and the mirror showed her muscle gain.
Meal prep. Food ready for busy weeks.
Family friendly dishes. Bringing plant based food to share at holidays.
Life now: Marina hikes for days without soreness, her partner eats the same way, and her family asks her for recipes. "If you're not going to do it now, then when?" She shared her story on the Forever Fit Podcast.
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 2016 study in the journal Obesity found that contestants who lost weight very fast on a TV weight loss show still burned fewer calories than expected six years later, and most regained much of the weight. [2]
"Forever Fit is an inspiring, evidence-based guide to developing a strong body and sustainable lifestyle."
Brenda Davis, RD, Plant-Based Trailblazer, Bestselling Author, on Forever Fit
If you want a change that lasts through every season of life, 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/
Fothergill E et al. (2016). Persistent metabolic adaptation 6 years after "The Biggest Loser" competition. Obesity 24(8):1612-1619. https://pmc.ncbi.nlm.nih.gov/articles/PMC4989512/
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.
