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Food and wellness experts Kathy Freston and Bruce Friedrich have spent years researching the future of protein. They’ve talked to the food pioneers and the nutrition scientists, and now they’ve distilled what they’ve learned into a strength-building plan poised to reshape your body and change your world.
Complete with delicious recipes and a detailed guide to food planning, Clean Protein explains everything you need to know in order to get lean, gain energy, and stay mentally sharp. You’ll finally understand in simple terms why protein is essential, how much you should get, and where to find the best sources of it.
Clean Protein is a powerful solution to excess weight and chronic health issues, and it’s a cultural revolution that will be talked about for decades.
Mark stares into the mirror at a body he hardly recognizes. His muscles appear flaccid, his hair patchy, his skin sagging. He looks and feels exhausted. After a quick Google search, one word surfaces as the answer to his problems: protein. Mark rushes to the store and joins the plethora of Americans in a crusade to eat as much protein as possible. His meal plan for the next day includes two eggs, beans, and bacon for breakfast; a broiled chicken breast with buttered broccoli for lunch; and a hearty hamburger (no bun) with a side of quinoa for dinner. He washes each meal down with a whey-protein shake.
By the time Mark goes to sleep with dreams of his future Adonis-like physique, he’s consumed 190 grams of protein—nearly three times the amount suggested by the Institute of Medicine. He’s also spent three times more on groceries, from the free-range chicken breasts to the omega-3-fortified eggs to the locally sourced burger meat. But at Mark’s next checkup, his doctor informs him that his cholesterol levels have skyrocketed and his blood pressure is off the charts. He is a ticking time bomb, his doctor warns. Is this what all that protein has given me? Mark now wonders. There has to be a better way.
Diet fads come and go, but they all find their way to Samantha. She has called herself a “professional dieter” ever since her quest for a weight-loss magic bullet became an obsession. Samantha has jettisoned starches from her fridge, which is now overflowing with meat, eggs, and full-fat dairy products. Her favorite is Greek yogurt. Samantha is pleased that so many of her favorite foods, like bacon and heavy cream, are included in the diet she’s currently following, all in the name of protein. She isn’t sure how much protein she’s consuming, but as long as her food comes from something that “swam, flew, or walked,” she assumes she’s doing the right thing. She lost a dozen pounds on her new diet… but then the weight piled back on relentlessly. Meanwhile, she’s been so constipated that she needs a daily laxative.
Sally spends most of her time worrying about her five-year-old daughter’s well-being. Is she making friends? Is she being challenged in school? Is she… getting enough protein? Sally sees constant protein reminders throughout her day. The National Fluid Milk Association runs an ad campaign titled “Milk Life,” emphasizing the health benefits of protein consumption (through milk, of course). The National Dairy Council provides classroom materials for her daughter’s preschool. Sally knows that protein is a vital part of a child’s diet, but she didn’t know it was this vital. Just the other day, Sally took a picture of her daughter’s lunch—a banana, carrots, and her favorite spaghetti with garlic bread—and posted it on Facebook. Sally couldn’t believe the comments: “Yum! But where’s the protein?!” and “A growing girl needs protein!!!” She feels like a bad mom, and there’s no worse feeling than that. She is afraid to ask that simple question: “What’s the big deal with protein?” There are collages of people we have heard from throughout the years, but their concern is the same: protein.
Today it seems everyone has an answer for that question, but rarely the right one. The only constant is that we’re obsessed with protein. We look for it on menus and labels, form the family table around it, and get anxious at the thought of not eating enough of it. This is for a good reason: protein is essential. It makes your hair strong and your skin supple. It fuels your immune system. It helps form the hormones, neurotransmitters, and enzymes that affect the functioning of your organs and nerves. Protein is, quite literally, the foundational building block of a healthy body. Without it, life would not be possible.
Protein was first isolated in 1839 by a Dutch chemist named Gerhard Mulder. He named his discovery after the Greek word proteios, which means “of primary importance.” It was a fitting baptism for a nutrient that has become the subject of a nationwide fixation. We need to eat protein to survive, but our supersized culture has twisted this fact into a dangerous fallacy: that we need to eat as much protein as possible.
Mulder originally isolated protein from meat, which gave birth to another myth: that only animal products have protein. That’s not the case—there are many sources of protein—but most people are under that impression, perhaps because it’s ubiquitous and easy.
Of course animal protein may have been essential long ago for nourishing our ancestors in times of scarcity. These apish humans scavenged for animal meat when there wasn’t enough plant food to sustain them, and the extra calories helped hasten human evolution. (Until the invention of tools, early humans were not effective hunters. They had to rely on larger and faster animals to leave fallen prey for them to scavenge.) And even still, a little bit of meat is fine for humans. But you know how we humans tend to be: if a little bit is fine, more must be better.
Speaking about more.…
The so-called Green Revolution, which drastically increased the productivity of global agriculture by introducing new chemical fertilizers and synthetic herbicides, is credited with saving more than a billion people from starvation during the mid-twentieth century. The increased yield made it possible to feed a growing human population. This was the intention, anyway, and it was a worthy one. However, although these high-yield crops promised to be a panacea for global hunger, there was at least one additional effect: cheaper and more readily available grains could also make it possible to raise more animals, which meant cheaper meat, dairy, and eggs. Animal products, once a luxury, were now a staple. A profitable staple. Small-scale animal producers continued to raise animals in a traditional, sustainable manner, but they were soon to be trounced by industrial factory farms—corporations—taking advantage of the inexpensive corn, soy, and wheat to mass-produce animals for slaughter.
We soon learned the consequences of cheap, plentiful food with Frances Moore Lappé’s groundbreaking 1971 book, Diet for a Small Planet. All of that mass production is placing immense pressure on our land, water, and air—not to mention on animals themselves. The inefficiencies of cycling crops through animals are catching up with us, and, as the global population grows and continues to demand more and more protein, we will pass the breaking point. The Food and Agriculture Organization of the United Nations concludes that we’re going to have to increase food production by 70 percent if we want to feed the world’s population in 2050, which is impossible given our current reliance on land-, water-, and energy-intensive animal agriculture. Quite simply, if we keep producing food like we do now, we will not be able to feed the world’s population by midcentury.
We are also reaching a breaking point with our health. A little bit of meat may not be especially harmful, but we are eating far more animal protein than our bodies are capable of handling. As a result, we are plagued by heart disease, cancer, and obesity-related illnesses—all, which you’ll see in the upcoming chapters, are closely tied to meat, dairy, and egg consumption. We are a meat culture—or, rather, a meat protein culture—and we are only beginning to comprehend the health consequences.
Meanwhile, we’ve been exporting our animal protein obsession to other countries. In the past four decades, the revved-up, consumer-driven, hungry world has seen demand for meat triple and egg consumption increase sevenfold, causing a vast expansion of degenerative disease—often called “diseases of affluence.” Since World War II, egg consumption in Japan has increased sevenfold, meat consumption ninefold, and dairy consumption twentyfold. This correlates with a twenty-five-fold increase in prostate cancer incidences among Japanese men, while rates of Alzheimer’s disease among men and women have increased sevenfold.
In the United States, health-care costs now total $3.2 trillion a year, accounting for nearly 18 percent of our gross domestic product. Poor health is good business for pharmaceutical companies and hospitals: We take pills to deal with high blood pressure, high cholesterol, blood sugar imbalance, chronic pain, and countless other maladies. We undergo test after test to figure out why our bodies are out of whack. We subject ourselves to invasive surgeries to clear out masses and reroute arteries. We try to fix everything except our dinner plates.
What if there was a better way? What if we could get all the protein we needed without having to worry about it destroying our health? What if Mark could attain the physique he wanted without overdosing on animal protein and taxing his heart? What if Samantha could lose excess weight naturally and safely, and keep it off for life? What if Sally could finally sleep easily knowing that her daughter is receiving all the healthy protein a growing girl needs?
The answer is not less protein, although that’s part of it, too. The answer is clean protein.
Think about how the nation is switching to hybrids and fully electric cars to reduce our reliance on dirty fossil fuel energy. You get the same performance, only cleaner. It’s cheaper in that you don’t have to buy so much (if any) gasoline, and it’s better for the environment. In that same vein, think about experiencing all the benefits that so many protein enthusiasts attribute to their high-protein diet—stronger muscles, healthy hair, glowing skin—without any of the heart disease, diabetes, and increased cancer risk. Same protein performance, but cleaner.
As Americans, we are accustomed to heaps of protein at the center of our plate. That’s the way we are, and that isn’t likely to change. But imagine if you could effortlessly switch to protein that is healthy, sustainable, inexpensive, and just as delicious.
Now imagine doing this all today.
This is the clean protein revolution, and it’s beginning in kitchens and at dinner tables around the country. It’s beginning with families who are ridding themselves of medical bills and drugs. It’s beginning with children who are growing up strong and lean and healthy. It’s beginning with seniors who are living comfortably into their advanced years.
It’s beginning with you, right now.
The Truth About Protein
What, Why, and How Much?
Sure, everyone has heard of protein. But what it is exactly? Everyone agrees that it’s vital, but, for some, protein means big muscles. For others, protein means energy. Many think that protein means meat. Because protein is the most sacred, celebrated, and misunderstood of all the nutrients, it means a lot of things to a lot of people. So let’s clear up the confusion.
Put simply, protein means life. It is one of six nutrients that are essential for your body to function, the others being water, vitamins, minerals, carbohydrates, and fat. Protein is the building block of life. Just as bricks and mortar form the foundation of a house, protein forms the physical structure of your body and is critical to facilitating growth and development, repairing damage, and keeping you functioning.
Protein itself is composed of twenty smaller building blocks called amino acids, eleven of which your body creates on its own; these are called nonessential amino acids. Your body cannot synthesize nine “essential” amino acids, so you must obtain them from food. When you eat protein, your digestive system breaks it down into amino acids, which are then dispatched to build and repair cells, bones, teeth, skin—anything your body needs.
Protein is critical to your immune response and eliminating unhealthy cells, while proteins called antibodies attack viruses directly and stimulate the natural killer cells that seek and destroy cancer cells. Insulin and growth hormones, which are essential to regulating sugar levels and helping young children grow, are also made up of protein. Meanwhile, all of the key neurotransmitters that regulate your emotions are derived from protein. For example, the famous mood and concentration boosters dopamine and serotonin are synthesized from the amino acids tyrosine and tryptophan, respectively. Put simply, every emotion, every feeling, every thought that passes through your mind is brought to you by protein.
Life cannot happen without protein. But, in our “if some is good, more must be better” culture, this translates as, “Eat as much protein as humanly possible.” Every day we are inundated with advertisements claiming that sculpted muscles, six-pack abs, toned thighs, and size-zero dresses are just a protein shake away. If you talk with bodybuilders, you might think that protein is the only nutrient worth consuming. If you walk into any health store, you’ll see tubs of protein powder with labels featuring muscular models, while brands like Muscle Milk and Pure Protein strive to outdo each other by cramming more and more protein into their products. Given all the products and misleading advertising, a reasonable person might think there is a protein deficiency epidemic in the United States and around the world. However, if anything, we have the opposite problem. The diseases that plague Americans, as we will discuss more in the next chapter, have to do with too much consumption rather than too little.
HOW MUCH PROTEIN DO WE NEED?
The answers to this question can be confusing, and there is a lot of bad information out there—not just on the Internet, but also in books, magazines, and even reputable newspapers. With a little digging, however, the answer is actually quite clear. According to the National Academy of Medicine, the current and best recommendation for protein intake is approximately 0.8 grams per kilogram of healthy body weight per day. This includes an err-on-the-side-of-caution buffer, so most people actually require less. When we say “healthy body weight,” that means that if you weigh 220 pounds but your healthy body weight is 175, you calculate your protein needs based on 175 pounds, not 220.
So a 130-pound woman should consume around 45 grams of protein, and a 180-pound man should be consuming around 65 grams. For moderately active people at those weights, caloric intake should be approximately 1,850 and 2,450 calories, respectively—this means that protein intake should be approximately 10 percent of total calories. Growing kids need a bit more protein: about 1.1 grams per kilogram of body weight. As it turns out, though, American adults and children are typically consuming about 50 percent more protein than they actually need.
As recounted by investigative journalist Marta Zaraska in her brilliant history of humankind’s fixation with meat, Meathooked, protein obsession began in the 1820s with a German scientist named Justus von Liebig, who “glorified protein as the only real nutrient and believed that without it our muscles just wouldn’t work.” Unsurprisingly, the good doctor started a company to market Liebig’s Extract of Meat—the Muscle Milk of its day.
Another nineteenth-century physiologist, Carl von Voit, recommended with practically no evidence that adults consume 150 grams of protein per day. After studying the protein intake of manual laborers, von Voit simply extrapolated that amount to arrive at his recommendation for average adults. As Zaraska notes, von Voit’s methodology was “like observing children stuffing themselves with cookies and concluding that young humans require tons of sugar to grow.” Although von Voit later conceded that protein intake should be closer to 50 grams per day, his first declaration remained conventional wisdom.
Few people challenged this belief until the early twentieth century, when Yale University chemist Russell Chittenden decided to test von Voit’s methodology. Chittenden is best known as the “father of American biochemistry,” but we could also reasonably refer to him as the “father of protein sanity.” Against great opposition Chittenden proved that humans don’t need more than 10 percent of their calories from protein, and what was considered protein deficiency at the time was actually simple malnutrition from lack of caloric intake.
Chittenden arrived at his recommendations after reviewing all of the scientific research on human protein needs. He was surprised by the lack of any evidence to support high-protein diets. Intrigued, he decided to drastically cut protein from his own diet and even convinced his friends and family to do the same. Chittenden figured that if von Voit’s protein recommendations were accurate, he and his subjects would be weaker, have worse concentration, and exhibit lower productivity. On the contrary, their health and alertness improved markedly.
Then, beginning in 1903, Chittenden organized experiments over a six-month period with military men who were beginning their training. These men were accustomed to eating very large quantities of meat, so Chittenden reduced their meat intake by about two-thirds. He also subjected them to fifteen strength and fitness tests. After he slashed their meat intake, these men, who were already quite fit, doubled their average fitness scores. He then repeated the experiment with well-trained athletes, who, just as the military men, were accustomed to high meat intake. Once again, the participants’ performance improved—this time by about 35 percent.
By the 1940s, the USDA protein recommendations were a reasonable 70 grams per day for men and 60 for women—still high, but a fraction of what was recommended by the protein-crazed nineteenth-century Germans. Nevertheless, the protein myth was reborn with a poorly designed study involving rats. The authors claimed—without any evidence at all—that protein needs for rats were the same as for humans. This makes no sense, because rats are natural carnivores and rat babies grow extremely quickly compared to human babies, while rat milk contains nearly four times more protein than does human milk. Alas, we are not rats. And in general, as long as we are getting enough calories, we are getting enough protein.
WHICH PROTEIN IS BEST?
As we will see in this book, just about every whole food has protein, from sirloin steaks to iceberg lettuce to lentils to oranges. For this reason, protein deficiency is extraordinarily rare in the United States. While animal products are the most concentrated sources of protein, people who don’t eat meat, eggs, and dairy still meet the protein recommendation with ease. A study published in the Journal of the Academy of Nutrition and Dietetics comprising 30,000 meat-eaters and 25,000 non-meat-eaters found that every participant who was consuming adequate calories received enough protein, with even the strictest plant-based eaters receiving 70 percent more protein than they needed.
In short, if you aren’t drastically underweight, then you are receiving enough protein in your diet, no matter what you are eating. Nevertheless, the animal-food industry is desperate to convince Americans that they need more, more, more protein and that meat is the best source. With revenues exceeding $250 billion and an annual advertising budget in the hundreds of millions, the industry can afford to perpetuate this myth indefinitely. Read that again, if you will: revenues for animal protein exceed $250 billion per year. Marketing campaigns such as “Got Milk?” and “Beef. It’s What’s for Dinner,” have convinced millions that animal protein is a normal, healthy, and essential part of their diet. The acclaimed investigative journalist Upton Sinclair famously observed, “It is difficult to get a man to understand something, when his salary depends on his not understanding it.” Executives for the American Meat Institute and the National Chicken Council are paid to believe that everyone should eat more beef and chicken, and so it’s sound business practice to spend vast sums convincing people they will waste away from protein deficiency without animal products.
OK, you might be thinking. So we’re eating more protein than we need. What’s the big deal?
Most pressingly, all of those extra calories are leading to extreme weight gain. A study funded by the Bill and Melinda Gates Foundation and published in the Lancet reports that obesity rates have been rising over the past three decades globally—so much so that roughly 40 percent of the global population is now either overweight or obese. In short, obesity now presents “a major public health epidemic in both the developed and the developing world.” As the authors conclude, “In the last three decades, not one country has achieved success in reducing obesity rates, and we expect obesity to rise steadily as incomes rise in low- and middle-income countries in particular, unless urgent steps are taken to address this public health crisis.” Ironically, according to the food market research firm Mintel, two-thirds of consumers believe that eating high-protein foods is the best way to lose weight.
Major news stories about obesity epidemics are as common as stories about heart disease, cancer, and diabetes—each of which is linked to being overweight. In contrast, when was the last time you read a story about a protein deficiency epidemic? You will not find such an article, because not only is there no protein deficiency epidemic, there is no protein deficiency at all. Period.
But this book is not about how to eat less protein, because protein is not actually the culprit—the culprit is animal protein. So this book is about how to eat better protein. If so many foods can provide you with ample amounts of protein, then which do you eat? It turns out there are vast differences in quality among various forms of protein. Some protein you can eat to your heart’s content, and your body will remain happy—this is what we refer to as clean protein. Other forms of protein are fine in small amounts but can cause serious disease when consumed regularly—we call this dirty protein. In the next chapter we will break down these differences.
The Ideal Source
The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.
In 2008, the Westland/Hallmark Meat Packing Company made a stunning announcement: They were ordering a recall of a record 143 million pounds of beef, many of it used for school lunches. This was the equivalent of two hamburgers for every man, woman, and child in the United States. The recall dwarfed the previous record, set in 1999, when 35 million pounds of beef potentially contaminated with listeria were removed from store shelves. Westland/Hallmark was forced to issue the massive recall after undercover footage by the Humane Society revealed workers beating cows and illegally using forklifts to force sick cows to walk. The meat from cows who cannot walk, known as “downers,” may be tainted with human-transferable pathogens, most notably mad cow disease.
Three years later, in 2011, a drug-resistant strain of salmonella sickened seventy-six people and killed one in twenty-six states. The outbreak was traced to a Cargill Meat Solutions plant in Arkansas, and the company voluntarily recalled 36 million pounds of ground turkey—more than the weight of thirty-six fully-loaded Boeing 747 jumbo jets.
While meat contamination of this particular sort is relatively rare, these stories accentuate one of the biggest problems with eating animals: Because their flesh contains a high percentage of fat, they harbor toxins and dangerous bacteria long after slaughter. Whether it’s heavy metals in fish or E. coli in beef, animal protein is the most prolific cause of foodborne illness among humans. But there’s more…
For many Americans, meat is protein and protein is meat. They see no distinction. Both of the authors of this book are plant based, and we are frequently asked, “How do you get your protein?”—as if only meat, dairy, and eggs contain this vital nutrient. We politely explain that meat is not the only, or even the best, source of protein, in large part because animal protein consumption is linked to a wide variety of serious health problems.
Dr. Garth Davis, author of the superb book Proteinaholic, sums up the case against animal protein by noting that the people who eat the most animal protein globally are “the most overweight and sick populations.” Indeed, the peer-reviewed journal Nutrition reviewed thirty-two studies—twenty-one clinical and eleven reviews—and found that high meat intake is clearly associated with bone deterioration, kidney disorders, increased cancer risk, liver disease, and heart disease. The authors conclude “that there is currently no reasonable scientific basis in the literature to recommend protein consumption above the current [Recommended Daily Allowance] for healthy adults due to its potential disease risks.” Meanwhile, the Johns Hopkins Bloomberg School of Public Health declares that “a strong body of scientific evidence links excess meat consumption with heart disease, stroke, type 2 diabetes, obesity, certain cancers, and earlier death.” The National Academy of Sciences published a paper in 2016 that finds that a “shift away from meat consumption could cut premature mortality globally by 6–10 percent.”
Animal protein consumption is linked to a wide range of serious health problems, though it’s not clear whether the cause is animal protein itself or other components in meat, such as saturated fat. Heart researcher and founder of the Preventive Medicine Research Institute, Dr. Dean Ornish, notes in the New York Times, “Research shows that animal protein may significantly increase the risk of premature mortality from all causes, among them cardiovascular disease, cancer and type II diabetes. Heavy consumption of saturated fat and trans fats may double the risk of developing Alzheimer’s disease.”
In other words, using meat as your primary protein delivery mechanism turns out to be exceedingly risky. Animal product consumption is linked to an array of chronic diseases, including heart disease, obesity, cancer, diabetes, Alzheimer’s, bone deterioration, and impotence. Let’s touch on each briefly.
Heart disease is the number one killer in the developed world. In the United States, it is responsible for 25 percent of all deaths, or more than 600,000 each year. This is a remarkable statistic considering nearly every one of these deaths could be easily prevented.
Remember Mark from earlier in the book, who was wolfing down protein to improve his physique? As his doctor discovered, that 190 grams per day of protein isn’t just going to his pecs—it’s also going to his heart.
Praise for Clean Protein:
- "This is the right book at the right time for a nation obsessed with protein. Most of what we think we know about protein is misguided or just plain wrong. Kathy Freston and Bruce Friedrich have done a superb job of marshaling in the latest research to dispel myths and reveal the evidence-based truths about how much protein we need, and the difference between bad and good protein. Their conversational tone whisks the reader through compelling science to a clear prescriptive towards a healthier you and a better world-through clean protein."—Dan Buettner, National Geographic Fellow and New York Times Bestselling author of the Blue Zones books
- "In an accessible and friendly manner, Kathy and Bruce provide a step-by-step guide to a healthier and happier you. I enjoyed reading this no-nonsense guilt-free guide to where and how we should all be getting our protein, and you will too."—Dr. Dean Ornish, president and founder of the nonprofit Preventive Medicine Research Institute and bestselling author of Dr. Dean Ornish's Program for Reversing Heart Disease, Eat More, Weigh Less and
- "My favorite part about this book is its realism; Kathy and Bruce invite everyone into their clean protein vision, starting with Big Food, who Kathy and Bruce see as key partners in a necessary global dietary shift. And Clean Protein delivers on its subtitle. If you read this book and implement its suggestions, you are likely to have more energy, maintain a healthier weight, and live a longer, happier life!"—Michael Greger, M.D., founder of NutritionFacts.org and author of the New York Times bestseller How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
- "Read this book! Clean protein is an idea whose time has come, and Kathy and Bruce do a superb job of laying out both why and how to make clean protein a part of your life. Their advice is both great for your health and great for the world!"—John Mackey, founder and CEO of Whole Foods and author of Conscious Capitalism: Liberating the Heroic Spirit of Business
- "Confusion about protein is a crazy issue. We overeat, waste too much and still can't conquer hunger. Freston and Friedrich tell us exactly what kind of protein to eat and how to make it taste delicious."—Andrew Zimmern, host of Bizarre Foods with Andrew Zimmern and author of Andrew Zimmern's Field Guide to Exceptionally Weird, Wild, and Wonderful Foods
"Kathy Freston and Bruce Friedrich have written a powerful and compelling book that will help to catalyze the type of food revolution that is so desperately needed at this point in our world's history. The book is very useful on a personal level, clearly and concisely providing not only the philosophical, scientific and economic arguments for clean protein but also all of the ingredients to allow individuals to easily incorporate clean protein concepts into their daily lives. Physicians and veterinarians should be among those leading the charge given the enormous implications for improving human and nonhuman health, and for helping to secure the ultimate survival of our planet and all of its inhabitants."
—David O. Wiebers, M.D. Emeritus Professor of Neurology, Mayo Clinic; Chair, Board of Directors, The Humane Society Legislative Fund
"Perhaps no aspect of diet and health has been more mythologized, misrepresented, and misconstrued than protein. Clean Protein cuts through myth and misconception alike, like a hot knife through almond butter. This book could scarcely be more needed, important, and timely. Reader, eater-meet crucial reality check!"
—David L. Katz, MD, MPH, Founder, True Health Initiative, author of The Truth about Food
"[Kathy and Bruce have] teamed up in Clean Protein to tackle the world's favorite macro-nutrient, in an intelligent, non-confrontational manner. Give it to your family members who are protein-obsessed for a holiday gift."
—Vegan Health & Fitness
"Protein is power. So naturally, it should be part of a kick-ass nutrition plan. But where do you start? More importantly, how do you stick to it? This book is your blueprint for success."
"A strength-building plan poised to reshape your body and change your world... Everything you need to know in order to get lean, gain energy, and stay mentally sharp."
Praise for Kathy Freston's previous books:
"I can't tell you how much [QUANTUM WELLNESS] changed my life for the better."
"Kathy Freston has been a real 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
"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. Kathy's guidance is easy to understand, beautifully structured, and so encouraging that you'll reach your goals more easily than you could ever have imagined. Our clinical studies and those of other research teams have shown how powerful a diet change can be. The Lean now makes it available to everyone."
—Neal D. Barnard, MD
"The duo offers practical lifestyle tips, backed by science, to help you get the protein your body needs... [T]he authors debunk common myths about protein and help readers plan to kick-start a clean protein lifestyle."
—Taste for Life Magazine
- On Sale
- Jan 2, 2018
- Page Count
- 288 pages
- Hachette Go