Sunila's story: 25 pounds lost at 51 during menopause while feeding a busy family
Sunila, a Mavy Wellness client and environmental engineer, lost 25 pounds at 51 while in menopause. She had been gaining about a pound a month despite eating mostly healthy plant based food, because she under ate at meals, snacked at night and ate very little protein.
Where she started: Sunila cooked for her family first, ate small meals herself, relied on cardio, and believed menopause was the reason she couldn't lose weight.
What changed:
More protein. Tofu, tempeh and legumes balanced into every meal.
Strength training. Visible upper body changes within weeks.
A simple meal plan. A routine she could follow after long work days.
A better environment. Family snacks stored out of sight.
Walking and sleep. Daily steps and better sleep habits.
Life now: Sunila's family eats more plants, she recovers easily from long mountain bike rides, and she no longer turns to food for stress. "You deserve it." 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 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]
"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 always put your family first and yourself last, 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/
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.
