Rebecca's story: 20 pounds lost and visible abs for the first time at 45 on a plant based diet
Rebecca, a Mavy Wellness client, lost 20.4 pounds in about five months at 45 and saw visible abs, biceps and shoulder definition for the first time after 30 years of working out. She went plant based when she joined Mavy Wellness and traveled within her first few weeks.
Where she started: Rebecca had been active for decades but struggled with stress eating and yo-yo dieting, and had never eaten plant based.
What changed:
Five balanced meals a day. Enough food to stop the cycle of under eating and binging.
Planning for travel. Prepped oatmeal, fruit and a plan for every trip.
Better sleep. Noticing that poor sleep drove her sugar cravings.
Meditation and cold showers. Habits she doubted that helped her manage stress.
Always carrying a meal. Staying on track during busy days and restaurant outings.
Life now: Rebecca is setting personal records on her bike and treadmill and wakes up without aches. "Self-care is not selfish." She shared her story on the Forever Fit Podcast.
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]
"In Forever Fit, Maxime Sigouin brings together the science of plant-based nutrition with practical tools people need to build strength, resilience, and confidence. This isn't a fad; it's a clear, compassionate blueprint."
Dr. Alan Desmond, Gastroenterologist, Author of Plant-Based Diet Revolution, on Forever Fit
If you've worked out for years without seeing definition, 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.
