After years of being obese and yo-yo dieting, Sam Tyler was finally able to regain his health and lose 95 lbs and keep it off with a whole-food, plant-based (WFPB) diet.
In November 2017, I made a firm decision to reclaim my health for good. That morning marked a turning point in my life, as I committed to transforming my habits and embracing a new way of living. I knew lasting change would require dedication, but I was ready to take full responsibility for my well-being.
I immediately adopted a fully plant-based diet, choosing to fuel my body with whole, minimally processed foods. This shift was not a temporary experiment but a deliberate, long-term lifestyle change. I focused on nourishing meals built around vegetables, fruits, legumes, whole grains, and other plant foods.
Around the same time, from late 2017 through the spring of 2018, I had the opportunity to participate in a clinical study centered on plant-based nutrition. The program was sponsored by Physicians Committee for Responsible Medicine and led by Dr. Neal Barnard in Washington, D.C. Being part of a structured research study gave me both accountability and education.
The study examined how a low-fat vegan diet could influence weight loss, metabolic health, and gut function. Throughout the 16-week program, I learned practical strategies for planning balanced meals and maintaining consistency. The guidance I received helped me understand how to follow a plant-based diet in a healthy and sustainable way.
By the end of the study, I had lost 34 pounds. That initial success motivated me to continue pushing forward. The physical changes were encouraging, but the improvements in my energy and confidence were just as meaningful.
Two years later, I remained fully committed to this plant-based lifestyle. What began as a health experiment had become a permanent way of living. Over time, my total weight loss reached 95 pounds, a milestone I once thought was impossible.
The health benefits extended far beyond the number on the scale. My blood pressure returned to a normal range, and my prediabetes was completely reversed. I regained stamina, strength, and the ability to enjoy physical activity again without limitations.
Today, I continue building on this foundation of wellness. I have completed multiple marathons, including my second race in November 2019, and I feel stronger than ever. This transformation is not the end of my journey—it is the beginning of a lifelong commitment to health and vitality.
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