If I could go back in time, I would do this to lose 20 pounds in 4 months.

I spent years spinning my wheels.

I worked out.

I ate vegan.

I thought I was doing all the 'healthy' things to be fit.

Yet, I failed. And I struggled.

I didn't feel congruent or confident as a vegan.

So I didn't share my journey with others.

You don’t need perfect genetics. You don’t need 90 minutes a day in the gym.

You don’t need to eat animal products to get strong, lean, and healthy.

What you do need is a clear plan.

Most career-driven vegans over 30 want three things:

• To drop stubborn weight
• Build visible muscle
• Inspire their partner, kids, and coworkers by how they live

But let’s be honest—trying to figure it out alone is exhausting.

One day it’s “cut carbs.”

Next, it’s “do intermittent fasting and go raw.”

Then it’s “lift heavy, do HIIT, or try CrossFit.”

You don’t need hacks. You need a system.

An easy, reliable framework that ensures consistent results and works with your busy life.

That’s why I built the V.E.G.A.N. Framework™.

The 5-step plant-based plan helps you lose 10–30 pounds.

You’ll get lean and build a body you’re proud of. Best of all, you won’t have to give up your lifestyle, work, or sanity.

Here's how it works.

V — Visualize the Identity

Before you meal prep a single bite or lift a single dumbbell, you need to define the identity you’re stepping into.

Here’s the truth:

People don’t rise to their goals. They fall to the level of their systems, and their identity drives those systems.

“Every action you take is a vote for the type of person you wish to become.” — James Clear, Atomic Habits

This is where most people mess up.

They try to force new habits onto an old identity.

If you think of yourself as someone who “struggles to stay consistent” or “always gains the weight back,” your mind will pull you back to that story.

Who do you want to become?

Instead, we flip the script:

✅ Define your Future Identity — Who do you want to be 4 months from now?

✅ Speak like them. Act like them. Make decisions like them.

✅ Build momentum with small wins every day that reinforce this new identity

“When you change your body, your mind follows—and vice versa.” — Dr. Neal Barnard, President of Physicians Committee for Responsible Medicine (PCRM)

Science backs this up.

Studies show that identity-based goals lead to more lasting behavior change than outcome-based goals (Burke et al., 2014, Health Psychology Review).

This is your new starting line.

E — Eat in a Caloric Deficit

Let’s keep it simple.

If you want to drop body fat, you need to eat fewer calories than you burn.

It doesn’t matter if your diet is raw, high-carb, low-fat, keto (please don’t), or 100% organic...

If you're eating too much, fat loss won't happen.

This is where most vegans get stuck:

They’re eating healthy—but still eating too much.

That's exactly what happened to me 7 years ago.

I was vegan and eating all the vegan 'healthy' food.

Yet, I kept gaining weight.

Healthy food can still be calorie-dense.

Dates, almond butter, tahini, granola—all of them add up fast.

That’s why we teach the Smart Deficit System™:

1. Know your TDEE (Total Daily Energy Expenditure). Use a calculator like ​​tdeecalculator.net​​ to estimate your burn rate.
2. Subtract 300–500 calories/day. That creates a gentle deficit to trigger fat loss without tanking energy or wrecking hormones.
3. Track macros to ensure you’re fueling muscle (not just under-eating)

“Caloric deficit is the first law of fat loss. Everything else is just strategy.” — Greg Nuckols, Strength Coach & Science Writer

A review of 66 controlled trials found that caloric restriction is the best predictor of weight loss. This holds true for any diet type (Hall et al., 2015, American Journal of Clinical Nutrition).

G — Grow With Strength Training

You don’t need to be in the gym 6 days a week.

But you do need to lift.

Why? Because muscle is the ultimate fat-burning organ.

Every pound of muscle burns ~6-10 extra calories per day. That adds up.

Not only that, but muscle makes you look lean, athletic, and confident.

Even at rest.

That’s why inside our system, we use the 3x/week Muscle Method™:

✅ 3 Full-body strength workouts per week

✅ 45 minutes or less

✅ Compound lifts + progressive overload

✅ Simple structure you can follow at home or in the gym

We’re not trying to become bodybuilders.

We’re building a lean, functional, confident plant-based body that moves well and feels good.

“Strength is never a weakness. And being strong is not optional after 30—it’s the foundation of aging well.” — Dr. Stacy Sims, Exercise Physiologist & Nutrition Scientist

Multiple studies show that resistance training preserves lean muscle during a fat loss phase and boosts resting metabolic rate (Hunter et al., 2010, Obesity).

A — Align Nutrition & Movement

This is where it all clicks together.

Fat loss involves more than just workouts and calories. It includes daily movement, nutrient timing, and staying consistent.

That’s why the Align Method™ focuses on two simple moves:

1. Ideal target: ~1.0-1.2 of protein per pound of goal body weight Aim for 30–40g per meal across 3–4 meals/day
2. Walk 8–12k Steps a Day. Walking is a low-intensity activity. It boosts insulin sensitivity, aids digestion, and burns an extra 250–400 calories. Plus, it doesn't strain your nervous system.

Walking is your secret weapon.

It lowers stress. Boosts fat-burning. Doesn’t spike hunger.

A 2020 review found that combining strength training with daily low-intensity activity like walking leads to significantly better body composition outcomes (Willis et al., Journal of Applied Physiology).

N — Nurture Recovery & Momentum

If you skip this part, everything breaks.

Here’s the deal:

Your results don’t come from training. They come from recovering from training.

And in a world addicted to doing more, this is the hardest part for high achievers.

Recovery isn’t laziness—it’s strategy.

We call it the Recovery Momentum Loop™:

• Sleep 7–8 hours/night — Lack of sleep spikes ghrelin (your hunger hormone) and kills willpower
• De-stress daily — Breathwork, walks, journaling, even just unplugging
• Track momentum, not perfection — Weekly reflections help you notice wins and make small adjustments

“Fat loss is stress. Training is stress. Work is stress. Your body needs an outlet. Otherwise, it’ll hit the brakes.” — Dr. Matt Nagra, ND, Plant-Based Medicine Specialist

Poor sleep has been shown to reduce fat loss by 55% in dieters even when calories are the same (Nedeltcheva et al., 2010, Annals of Internal Medicine).

Putting It All Together

Here’s what most people do:

• Try random workouts
• Undereat (or overeat healthy food)
• Burnout in 3 weeks
• Blame their willpower

Here’s what you’ll do with the V.E.G.A.N. Framework™:

• Step into your Future Identity
• Eat in a slight calorie deficit with high protein and fiber
• Strength train 3x/week
• Walk daily and eat balanced meals
• Sleep, de-stress, and track your wins

Drop 10–30 pounds, tone your body, and become a strong, healthy plant-based leader. You can do this without losing your time, sanity, or values.

Next Step:

Want help building this into your life?

I work with career-driven vegans and aspiring vegans who want to get in the best shape of their lives—physically and mentally.

If you want a done-for-you roadmap, accountability, and the systems to succeed, just reply with “VEGAN” and I’ll send you the details.

Your dream body isn’t about discipline.

It’s about having the right plan.

Let’s build it together.

See you Friday,

References

• Hall, K. D., et al. (2016) — “Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity.” Published in: Cell Metabolism
• Trexler, E. T., Smith-Ryan, A. E., & Norton, L. E. (2014) — “Metabolic adaptation to weight loss: implications for the athlete.”
  ​Published in: Journal of the International Society of Sports Nutrition
• Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014) — “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.”
  ​Published in: Journal of the International Society of Sports Nutrition
• Schoenfeld, B. J., & Krieger, J. W. (2009) — “Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy?”
  ​Published in: Journal of Strength and Conditioning Research
• Schoenfeld, B. J. (2010) — “The mechanisms of muscle hypertrophy and their application to resistance training.”
  ​Published in: Journal of Strength and Conditioning Research
• Walker, M. (2017) — “Why We Sleep”​
  ​Book by Matthew Walker, PhD — Neuroscientist and sleep expert