Randy's story: 20 pounds lost and fitter than his 40 year old self at 74 on a plant based diet
Randy, a Mavy Wellness client, went from 203 to about 181 pounds at 74, took his waist from 42 to 39 inches, and built enough strength to do five sets of pull ups. After 50 years of on and off dieting, he says his muscle is better than it has been in 30 years.
Where he started: Randy's weight had swung between 158 and 212 pounds over the decades, and a few years earlier he couldn't do the headstand he used to show off in his twenties.
What changed:
Getting back on track the next day. No more waiting for Monday after a slip.
Strength training as an appointment. Gym sessions on the calendar, never skipped.
Food first. Whole food plant based meals, cooked at home with his wife.
Honest reflection. Asking "was it worth it?" after eating off plan.
Group coaching calls. Listening, and asking the one question he needed answered.
Life now: Randy is working toward a freestanding handstand. "Figure out your why, and the rest will come." He shared his story on the Forever Fit Podcast, episode 372.
What the research says. In a classic 1990 JAMA study, nursing home residents with an average age of 90 nearly tripled their leg strength after eight weeks of strength training. [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]
"What's best about Maxime's approach is that he emphasizes the fundamentals first. This book lays a solid foundation, guiding readers through core principles of sustainable weight loss on a plant-based diet."
Dr. Matthew Nagra, Doctor of Naturopathic Medicine, on Forever Fit
If you think it's too late to get strong, book a call with our team at mavywellness.com.
Sources
Fiatarone MA et al. (1990). High-intensity strength training in nonagenarians: effects on skeletal muscle. JAMA 263(22):3029-3034. https://pubmed.ncbi.nlm.nih.gov/2342214/
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.
