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Download The Lean: A Revolutionary (and Simple!) 30-Day Plan for Healthy, Lasting Weight Loss Audiobook

Extended Audio Sample The Lean: A Revolutionary (and Simple!) 30-Day Plan for Healthy, Lasting Weight Loss Audiobook, by Kathy Freston Click for printable size audiobook cover
3 out of 53 out of 53 out of 53 out of 53 out of 5 3.00 (186 ratings) (rate this audio book) Author: Kathy Freston Narrator: Karen White Publisher: Blackstone Audio Format: Unabridged Audiobook Delivery: Instant Download Audio Length: Release Date: March 2012 ISBN: 9781470807511
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If you’ve ever dieted, you’ve undoubtedly worked very hard to achieve results—only to experience the disappointment of having the pounds creep back on. But now wellness expert Kathy Freston lets readers in on her secret: losing weight doesn’t have to be difficult, and it can last. With this book she shares the powerful concept of the Lean—a radically effective approach to positive change—with a practical thirty-day plan to transform your health and jump-start weight loss in the most gentle, easy, and automatic way possible.

“Leaning in” is about setting an intention for what you want, regarding weight and health, and then nudging yourself ever so gently in that direction, even if getting there seems impossible. It’s about choosing to eat foods that are delicious, filling, and supportive of your goals.

Each day of this simple yet scientifically based Lean plan, Kathy shows how to make and commit to small diet and lifestyle changes that, over time, yield unexpectedly significant results—something as simple as replacing cow’s milk with nondairy milk, eating an apple a day, or having an afternoon power shake. These changes propel you almost effortlessly into healthier choices and work together to bolster your progress. There are only two rules:

1. All you need is the willingness to take just one step.
2. As you add the healthier foods to your diet, eat the new foods first.

By gradually adding in these nutrient-dense and fiber-rich foods, you’ll crowd out the problem foods, feel fuller longer, and simply stop having cravings. On Kathy’s Lean plan, readers can experience healthy, permanent weight loss of one to three pounds per week—plus increased energy, improved digestion, clearer skin, and renewed purpose. Complete with exercises, recipes, and powerful testimonials, The Lean offers not only a truly leaner body, but also the little push we all need to get on the path to lasting change.

Download and start listening now!

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Quotes & Awards

  • “Kathy Freston has been a steady source of reliable, practical advice about health. In The Lean, she presents a sensible plan to jump-start weight loss and improve well-being. I recommend this book.”

    Andrew Weil, MD, New York Times bestselling author

  • “Abundant scientific research has convincingly shown that the approach Kathy Freston brings is the most effective way to reach your goal weight and stay there, and to enjoy the very best of health. The Lean puts this breakthrough into practice with a simple, step-by-step, can’t-fail guide.”

    Neal D. Barnard, MD, New York Times bestselling author

  • “Teaches you to set clear, uncomplicated, and healthy intentions and then slowly ‘lean in’ to them.”

    Wall Street Journal

  • “Freston’s prescription is to gently guide you to adopt one new, common-sense, and (usually) easy practice every day for a month: drinking eight eight-ounce glasses of water (Day 1), trying a new superfood such as blueberries or chia seeds (Day 14), and scheduling healthy habits into your day (Day 29). For each she offers her reasons and rationale, often backed by current science…The magic here is exponential math: each day builds on the previous; by the end you have added thirty new, beneficial habits, which Freston claims will crowd out your old, bad ones. The Lean will transform you in one short month, and Freston makes learning new habits both easy and enjoyable.”

    VegNews

  • “Billed as a way to lose weight, the book describes one small step to take each day to incorporate new behaviors into a healthy lifestyle, thereby crowding out the old, unhealthy behaviors. Each day builds on the previous one...[in her] easy-to-follow plan.”

    Library Journal

  • A New York Times Bestseller
  • VegNews Magazine Top 12 Vegan Books of 2012

Listener Opinions

  • 3 out of 53 out of 53 out of 53 out of 53 out of 5 Kathleen | 2/7/2014

    " I enjoy reading Kathy Freston. But really, all of her books are exactly the same. Read one - read them all. "

  • 3 out of 53 out of 53 out of 53 out of 53 out of 5 Luaba | 2/6/2014

    " Thanks KP. "

  • 5 out of 55 out of 55 out of 55 out of 55 out of 5 Shari | 1/30/2014

    " Really liked the one a day formula for adding healthy choices. "

  • 5 out of 55 out of 55 out of 55 out of 55 out of 5 Lisa | 1/14/2014

    " EVERYONE should read this book. It's a self help/health type book, but totally doable. Kathy Freston challenges you to 'lean in' to a healthier lifestyle for 30 days. Each day she gives you a simple, but not always easy, goal toward leaning in. By the end of the book you've, as she put it, crowded out old nasty habits with good healthy habits. She doesn't expect perfection, only honesty and 100% effort. Some days are food focused, while others are mental or physical exercises. She's been getting a lot of press lately and I wanted to see what all the fuss was about...this lady is amazing! I've written all 30 leans on a white board I keep in my kitchen to remind myself to make healthier choices. "

  • 5 out of 55 out of 55 out of 55 out of 55 out of 5 Jill | 1/7/2014

    " Another great book by Kathy Freston! If you are wanting to lose weight PERMANENTLY, by creating lifestyle changes, then this is the book for you! You won't find any yo-yo diets in here. Kathy walks the reader through daily changes so that new habits can be formed, new tools can be learned, and healthy lifestyle habits are created. This is the way to create sustainable weight-loss, and learn some stuff in the process! There is also a great section of recipes and meal plans. I love Kathy's whole concept of "LEANING IN" to change. This basically equates to taking it one day at a time, one change at a time. There is nothing un-doable or overwhelming about this book. ANYONE can do it, and ANYONE can succeed from it! "

  • 5 out of 55 out of 55 out of 55 out of 55 out of 5 Chris | 1/6/2014

    " So far I've lost 15 lbs and haven't even finished the book yet. I'm leaning into reading it, maybe once or twice a week. Kathy Freston offers great advice on how to "crowd out" hunger by suggesting healthy, tasty foods that eliminate cravings. She also discusses other non-food related advice to also aid weight loss. This is not a diet, but a lifestyle change. I've never felt more excited about choosing what I eat and I've also never seen results this quickly before. Can't wait to read the rest of the book (I'm about halfway done, started 2 months ago). I highly recommend it so far! "

  • 4 out of 54 out of 54 out of 54 out of 54 out of 5 JD | 12/30/2013

    " This book is a good read for somebody who already has some healthy habits and wants a structured guide on how to pick up more, and the reasons behind the new habits. Easy to follow, nice friendly style, lots of testimonies and advice from readers of Freston's other books... Definitely give it a read if you want to learn how to be healthier. "

  • 3 out of 53 out of 53 out of 53 out of 53 out of 5 Trish | 12/29/2013

    " I like a couple of the things the author recommends,but this is not the book for me. My husband hunts and wouldn't give up the meat. I am not making 20 different meals a day so that everyone in my house is happy with what they eat. "

  • 4 out of 54 out of 54 out of 54 out of 54 out of 5 Bonnie | 11/18/2013

    " Encouraging and not overwhelming. An easy read as far as nutrition books go. Have cut out the meats and gone to plant based butter and milk. Surprised at how easy it has been so far and feeling great! My challenge will be the cheeses. "

  • 3 out of 53 out of 53 out of 53 out of 53 out of 5 Karen | 10/28/2013

    " An accessible approach to an eating lifestyle that is plant based. I liked a lot of her points and she made me ponder my meat and dairy lifestyle and I'm trying to incorporate more plant based eating. Some great recipes in the back. "

  • 5 out of 55 out of 55 out of 55 out of 55 out of 5 Kristie | 9/27/2013

    " Great book. Love how she encourages a lean into instead of an abrupt change! "

  • 5 out of 55 out of 55 out of 55 out of 55 out of 5 Maureen Flatley | 9/11/2013

    " Another great book from Kathy Freston....it outlines a simple, gradual sustainable approach to changing lifestyle and diet. It's been life altering to follow her approach to eating clean....no gluten, no dairy, lots of water. "

  • 4 out of 54 out of 54 out of 54 out of 54 out of 5 Aimee | 8/23/2013

    " I really liked the approach this book took - simple, easy steps that are added each day for 29 days to get you to change your eating behavior and health. On to the recipes! "

  • 4 out of 54 out of 54 out of 54 out of 54 out of 5 Angelique | 8/23/2013

    " Good solid guide lines to follow, although someone pointed out she might not be the authority on the subject. I am also a bit scared of tofu (I love the stuff, I could eat it night and day)...wish there would have been more about that. "

  • 4 out of 54 out of 54 out of 54 out of 54 out of 5 Rebecca | 8/17/2013

    " Great book with little daily changes that add up to a huge difference at the end of the 30 days! "

  • 5 out of 55 out of 55 out of 55 out of 55 out of 5 Mona Abbas | 6/4/2013

    " Good book. it is more about a healthy lifestyle diet, and not something temporary. Has some interesting advice. Most of the steps are very simple and easy to follow and can easily become a daily habit. "

  • 3 out of 53 out of 53 out of 53 out of 53 out of 5 DeAnna | 3/22/2013

    " I like the concept of leaning into veganism that Freston lays out in this book. The book is well researched and provides great motivation and advice for those who are ready to change their lifestyle and get healthy. Freston also provides great recipes that are easy to take on. "

  • 5 out of 55 out of 55 out of 55 out of 55 out of 5 Angela | 12/2/2012

    " i am really likeing the information in this book, hoping to make many of the changes for the better. "

  • 2 out of 52 out of 52 out of 52 out of 52 out of 5 Gina | 8/26/2012

    " Nothing new or earth shattering, esp. if you have read her other books "

  • 4 out of 54 out of 54 out of 54 out of 54 out of 5 Helen | 7/28/2012

    " I kept the list for the month long 'lean' - good reminder to check daily progress. I do not intend to become totally vegan, but will take her suggestions for healthy living. "

  • 5 out of 55 out of 55 out of 55 out of 55 out of 5 Amy | 7/13/2012

    " Though I'm 90% vegan I'm still learning some great tips. "

  • 4 out of 54 out of 54 out of 54 out of 54 out of 5 Deb Korch | 6/19/2012

    " Clearly written with current information and recipies. "

  • 4 out of 54 out of 54 out of 54 out of 54 out of 5 Allie Smith | 6/14/2012

    " More good advive. I love Kathy's books. Just when I'd considered goigng back to meat...she pulled me back inwith The Lean! "

  • 5 out of 55 out of 55 out of 55 out of 55 out of 5 Lynn Alpert | 5/25/2012

    " Very good advice and a simple way to lean into eating vegan. "

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About the Author

Kathy Freston is the author of eight books, including the New York Times bestsellers The Lean and Quantum Wellness. She appears frequently on national television, including Charlie Rose, Ellen, Dr. Oz, and Good Morning America. Her work has been featured in Vanity Fair, Harper’s Bazaar, Self, W, and Fitness. She has been a regular contributor to the Huffington Post.

About the Narrator

Karen White is a classically trained actress who has been recording audiobooks since 1999. An Audie Award finalist, she has earned eight AudioFile Earphones Awards. Her reading of The Hemingses of Monticello by Annette Gordon-Reed was named one of AudioFile’s Best Audiobooks of 2009.