Kathy Freston’s 30-Day Plan to Reshape Your Body

Get healthy with this all-natural plan in just 4 weeks! By day 30, you’ll be looking and feeling better than ever.

Kathy Freston’s 30-Day Plan to Reshape Your Body

This simple, all-natural plan doesn’t rely on diet pills or extremes. Health guru and best-selling author Kathy Freston’s holistic approach will help shift your mind and body into weight-loss mode, and you’ll become healthier, inside and out, in just 4 weeks! 

Week 1: The Morning Metabolism Makeover

Forget rice as an evening staple – instead, start thinking of it as a breakfast food. Making a breakfast brown rice bowl in the morning will help kick-start your metabolism. The complex carbs give you a slow, steady release of glucose that powers your body for hours, and the brown rice is high in fiber, which will keep you full. Also, be sure to drink lots of water. Starting your day with at least 8 ounces will keep you hydrated, which helps metabolism function.

Rethink your morning routine with this simple starter recipe:

Brown Rice Breakfast Bowl



2 cups cooked brown rice

1 date, chopped

Handful of raw almonds

1 tsp agave nectar

1 cup unsweetened soy or hemp milk


Mix all the ingredients together, except the milk. Pour the milk over the rice bowl. Enjoy!


Week 2: Give Yourself Superpowers


It’s important to make sure you’re getting your daily dose of vitamins – especially iron, which is instrumental in the production of energy through metabolizing food. Make sure you take a daily organic multi-vitamin.

Go for a daily power walk. Even if you start small – just 10 minutes a day – the goal is to work yourself up to 150 minutes of brisk walking per week. By Week 3, you should be feeling lighter and more energetic.

Check out this walking chart that will help you track and measure your progress.

Week 3: Swap Out Sugar


Start this week by replacing your usual sugary snacks and desserts with fruit-based treats made with all-natural sugar substitutes. This strawberry pudding recipe is the perfect example of a healthy, fruity treat. Don’t forget to make sugar swaps with your daily coffee or tea, too.

Instead of artificial sweeteners, try one of these natural alternatives:

  • Honey:  Unlike white table sugar, honey is a complex food. One teaspoon contains 25 other compounds including proteins, amino acids and trace minerals.
  • Agave: A distilled sweetener derived from the blue agave cactus, agave has a low glycemic index.
  • Stevia: A low-calorie sweetener that comes from a plant native to Paraguay and Brazil, stevia is 200 times sweeter than table sugar, so a little goes a long way.

Week 4: Go Vegan Once a Day

Choose one meal each day that you completely rid your plate of animal products – including eggs and dairy. This may be tough for some people, but it’s a rewarding strategy, especially for those trying to lose weight. Meat is a very concentrated source of calories and fat. Even lean cuts contain a lot of fat – 20% of lean meat calories are from fat, 29% of which is saturated. Also, meat has no fiber – which is an essential part of weight loss because it helps keep you satiated between meals. Eat high-quality plant-based proteins like beans, lentils, tempeh (made from soy), and seitan (made from wheat) during your meatless meals.

For a great no-meat dinner option, click here for Kathy’s vegan Philly Cheesesteak recipe.

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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