Speaker 1: 0:02

If you're a whiny snowflake that can't handle the truth, is offended by the word fuck and about 37 uses of it in different forms gets ass hurt. When you hear someone speak the absolute, real and raw truth, you should leave Like right now. This is Shut Up and Choose, the podcast where we cut through the shit and get real about weight loss, life and everything in between. We get into the nitty gritty of making small, smart choices that add up to big results. From what's on your plate to how you approach life's challenges. We'll explore how the simple act of choosing differently can transform your health, your mindset and your entire freaking life. So if you're ready to cut through the bullshit and start making some real changes, then buckle up and shut up, because we're about to choose our way to a healthier, happier life. This is Shut Up and Choose. Let's do this Now. Your host, jonathan.

Speaker 2: 1:10

Ressler. Hey everybody, welcome back to Shut Up and Choose. I'm your host, Jonathan Ressler, and, as you know, my podcast is about cutting through all the noise and the bullshit and all the lies that are part of the weight loss industry, and I'm here to tell you how to lose weight naturally and sustainably, without any of the bullshit. As you know, I've lost over 140 pounds, still going, been on this thing for 17-18 months now and I'm fucking loving my life. Before we get into it, obviously, it's football season and I just wanted to give a plug to a podcast that I really like. If you like college football and you really want to understand the ins and outs, but, more importantly, if you're a college football better, I would have to tell you you need to listen to a podcast called First in Him. They break down all the games every week, they give you the inside information and they really do a great job of talking about college football and honestly betting on college football. Me personally, I'm not a sports bettor, but if you are, I can tell you it's a great podcast. Now, by way of full disclosure, one of the hosts is my son, hudson. You know I do love college football because my two sons both played college football. My daughter, however, did not play college football, which makes sense.

Speaker 2: 2:23

But anyway, today I want to talk about something that is really near and dear to my heart and it's really something that people go fucking nuts over when I talk about. I always say you can eat whatever you choose and still lose weight. People are like, wow, that's not possible. I have one friend who tells me you can't tell me if you eat chili dogs every day for lunch, you're going to lose weight. And no, the truth is you probably won't. However, you do know that the only way to lose weight is to consume less calories than you burn. So if you only eat chili dogs I don't know, I have no idea how many calories are in a chili dog but if that puts you in a calorie deficit, you will lose weight. I'm not saying you're going to be healthy afterwards, because I don't think a chili dog really nourishes your body the way it needs to be nourished. But you could Technically you could lose weight that way. But that's not really what I'm talking about. I'm talking about how to lose weight, eating, of course, food that's good for you, that nourishes your body and that satisfies you, but how to also be able to indulge, how to be able to eat those things that everybody says there's no way that you can eat. So when people ask me like hey, jonathan, how could you possibly eat whatever you want and still lose weight? It sounds too good to be true. And I get that.

Speaker 2: 3:34

But here's the thing there's no magic in it. It's not a mystical secret that just a few of us know. It's called the rule of four. It's what I call the rule of four and I believe it's a game changer. So this little rule allows you to enjoy any food, even those that most weight loss coaches or diet guys or doctors would slap a big fat red no on. You can eat them all without completely derailing your progress. The reality is, life is too short to swear off every food that makes you smile.

Speaker 2: 4:05

The rule of four isn't just about eating. It's about enjoying food. It's about savoring every bite and then having the discipline to put down the fork or the spoon or whatever it is you're using, or take another bite. It's a strategy that keeps you accountable and you know, I think personal accountability is huge but it keeps you accountable, in control and satisfied, all that while you're still making progress toward your weight loss goals. So I want to talk a little bit more actually a lot more about what the rule of four is, because I think it's pretty powerful and I think if you can move this into your life, you can make this part of your life. You're really going to experience something that you've never had before on a weight loss journey, and that's satisfaction, because this helps you lose weight without feeling deprived.

Speaker 2: 4:55

So the rule four is pretty simple you can eat four forkfuls or spoonfuls or bites, whatever of any of the food that you want, even the ones that are considered bad. You know, I don't think any food is bad, but even the ones that are considered bad by most dieting standards. Think of it as like my guilt-free permission slip to you to indulge. Indulge, but just do it in moderation. And you can apply that rule to I don't know a piece of chocolate cake, a donut, some kind of creamy pasta or some big, fat, ugly, gooey cheeseburger that you've been dreaming about. You get four bites, no more and no less. The first bite is like heaven. The second bite is still incredible. The third bite is still pretty fucking good, but by the fourth bite your taste buds should be satisfied. Good, but by the fourth bite your taste bud should be satisfied and after that you're not really eating any longer because you're enjoying the food you're eating just to eat. So this isn't like some arbitrary rule. Yes, I made it up or I figured out, I don't know what it is, but it's based on the idea that the peak enjoyment of any food happens within those first few bites. You know it. Think about when you take that first bite of something you're in fucking heaven, it's amazing. But after that every additional bite brings you back like diminishing returns, right, like it's not, as it's still good, but it's not as good. So I'm going to break down the four bites for you so you can see why stopping at four I is the sweet spot. And and then I'm going to break down the four bites for you so you can see why stopping at four is the sweet spot. And then I'm going to talk about the science of it.

Speaker 2: 6:29

I did something for this podcast that I normally don't do. I actually did some scientific research. I did this diet, not really doing any scientific research, I just did it. I did my weight loss journey based on that and I just called it a diet, and I guess that's from all the research that I've been doing. I'm using the D word, which I hate because I didn't diet. I didn't go on any diet. I came up with this method of eating not really knowing the science behind it. But now as I get deeper in and I'm starting to really get a big audience and I'm coaching people one-on-one and I guess I really do need to understand the science. So I did a lot of scientific research, which I'm going to get into.

Speaker 2: 7:05

But first let me talk about the rule of four and why it's so great and why it's so powerful and why it really will.

Speaker 2: 7:15

I believe if you implement this, it will change your entire relationship with food.

Speaker 2: 7:21

So all right. So the first bite right, like that's heaven. The first bite of anything you love is like I don't know, like a fireworks going off in your mouth. It's a firework show for your taste bud. It's that initial burst of flavor that makes you close your eyes, let out a little sigh of pleasure, maybe think, wow, this is amazing. I remember eating a dessert in Las Vegas on my birthday a year ago and think, oh, my God, this is the best thing I've ever tasted. So whether that's the first bite of that thing that I ate, that I don't remember what it was, but it was so oh, I remember the sensation. It was incredible. So whether you're talking about a hot out of the oven chocolate chip cookie or the taste of like I don't know, maybe you love pizza a salty, cheesy slice of pizza that first bite is pure magic. It's when your senses are the most engaged, so you're tasting, smelling and fully experiencing that food. It's sensory overload and it is pure, unadulterated bliss.

Speaker 2: 8:20

The first bite is all about that initial connection, the one that keeps you coming back for more. But here's the thing right that first bite is also about that initial connection, the one that keeps you coming back for more. But here's the thing right that first bite is also the one you remember most. It's the peak experience, it's the highest you're going to get, and it sets the tone for everything that follows. So in my book I talk about mindful eating and the importance of being present when you eat, and the rule of four really aligns perfectly with that philosophy, because it's not about shoveling food down your throat which I'm guilty of, I've done it but it's about savoring every bite and appreciating it and then moving on.

Speaker 2: 8:57

So that's bite one. Bite two is like the encore right. It's like, yeah, play another set, encore, bravo. The second bite is still incredible, but it's not really a surprise anymore. You know what to expect now, but it's still fantastic. Don't get me wrong. It's still unbelievable. You're still in the moment, you're still enjoying it and you're still probably appreciating every second of it. That bite reinforces the pleasure you got from the first bite and it gives you just a little bit more of that satisfaction that you got from the first bite.

Speaker 2: 9:29

But here's the catch the second bite. While it's still amazing, it doesn't have the same wow factor that the first bite did. It's like watching a great movie for the second time. Right, you still love the movie, you want to watch it over and over again, but some of the initial thrill is gone. You know what's going to happen. You've been there, you've done that, you've tasted it, you've seen it in the case of the movie. And that's a really important realization because it shows that while your brain craves the repetition of that pleasure, the return is already diminishing. You're still loving it, but not quite as much as you did that first bite. So bite three this one is really good, but it's not that mind-blowing bite. So by the third bite, your taste buds have adjusted. The flavors are still there, but the experience is starting to level off. It's still good, don't get me wrong, but it's not as impactful as the first two bites. Your brain has already processed the taste, the texture and really the overall sensation of what you're eating. You're still enjoying yourself, but you're not really in that euphoric state of bliss that the first bite brought. That was the first bite, so at this point it's really easy to just continue to eat it, just out of habit. This is really when you have to start checking in with yourself. Right, are you eating it because you're genuinely enjoying the taste or are you just eating it because it's in front of you?

Speaker 2: 10:55

In my book, I emphasize the importance of self-awareness and honesty. You have to be real with yourself, using the rule of four, and acknowledge when you've had enough. And that's why the rule of four is so powerful it forces you to stop and think before you mindlessly keep going. Remember I said you have to be present every time you open your mouth. You have to think about what you're eating and does it align with your why? So this is when it really kicks in in bite three and then bite four. I'll call that, I don't know, the satisfier.

Speaker 2: 11:23

The fourth bite is where the magic of Rule 4 really comes into play. It really shines. This bite, the fourth bite, should be your signal to stop. By the fourth bite, your taste buds are satisfied, you've tasted the food, you've enjoyed it, but now it's time to move on. Anything that you eat, any bite beyond that point, it's no longer about the pleasure Now it's about mindless eating, and my whole thing is mindless eating small, smart choices. So anything beyond. Bite four is really mindless eating. And this bite is crucial because it's where most people myself included for 59 years it's where most people go wrong. They just keep eating, hoping to recapture that first bite feeling, but it never comes. You're not getting any more satisfaction, you're just adding calories at that point. So the fourth bite is the absolute, perfect stopping point because it lets you enjoy the food without the guilt or the regret that comes after a binge and we all know we binge and I guarantee if you're listening to this podcast, you've eaten something and said, man, I wish I didn't eat that, but you ate it because you were in the moment at the time and you were really. You got caught up in the whole thing.

Speaker 2: 12:34

So why the rule four works is because it's not about depriving yourself, it's not telling yourself you can't have that. It's about indulging intelligently. You're not saying I can't have this. You're saying I can't have this, I just need to enjoy it in moderation. And it's the difference between feeling deprived and feeling satisfied, and that's a huge mental shift when it comes to sustainable weight loss.

Speaker 2: 12:57

I believe weight loss is largely a mental game Most diets Because they create a sense of scarcity. The moment you tell yourself and I've said this over and over again the minute I tell myself I can't have something, I want it 10 times more. So the rule of four really helped me eliminate that scarcity mindset. I'm allowed to have the food I want. You can have the food you crave. You just have to choose to do it in a way that aligns with your goals, that aligns with your why and it also, again, aligns with the principles of mindful eating that I talk about all the time. Mindful eating is all about paying attention to your body's signals Eating when you're hungry, stopping when you're full. It's pretty easy. The rule of four helps you do just that by encouraging you to savor every bite, enjoy those four bites, but then recognize when you're satisfied. So I guess, how did I, or how could you, apply this rule of four in real life? It's easier than you think. So next time you want to eat something that's typically off limits on most nights, don't stress about it. I always say if you eat it, eat it, but don't stress about it. Just remember the rule of four. And here's how maybe you should look at it.

Speaker 2: 14:11

The first part is slow down and be present, right? I always tell you that you have to make small, smart choices when you sit down to eat that thing, that food. Take a moment to really appreciate what it is, look at it, smell it and get excited about the first bite. I know if I was going to get donuts or an ice cream or even cooking something. I'm working myself up to a point of excitement before I'm even there. By the time I get there, it's I got to have it. Now, really appreciate what you're about to eat. Then enjoy that first bite fully, take that first bite. Let it be a moment of pure enjoyment, ecstasy, savor, close your eyes, if you have to and really experience that food. That first bite is so important and it's so good. Then you have to remember.

Speaker 2: 14:53

The third part is remember to stay mindful, right, don't get caught up only in the first bite. As you go through each bite, check in with yourself, Notice how the taste changes with every bite, with every forkful, every spoonful, whatever you're doing, really think about it, and you'll find that each bite becomes a little bit less satisfying. It's never as good as the first bite. So pay attention to your satisfaction level. And then, of course, the last part is stop at four. Right After the fourth bite, put the fork down, throw the ice cream cone in the garbage, put the spoon down.

Speaker 2: 15:25

Whatever it is you're eating, you've enjoyed the food, but now it's time to move on. You'll feel satisfied and not stuffed, and you won't have that lingering sense of regret that comes when you overindulge or you eat the whole thing or you all know the feeling I'm talking about. I don't need to go into it. I guess I said that was the last thing, but really this is the last thing because I'm a big believer, like I said, in the mental game and celebrating wins. So celebrate the control that you just showed, recognize that what you just did, you enjoyed a food that you love without going overboard, and that's a win. You should feel proud of that. This is all about piling up small smart choices and small wins. So this rule of four thing is realistic and it's sustainable.

Speaker 2: 16:11

Most diets fail because they're too restrictive and they don't account for the simple fact that we all have cravings. I don't care who you are, we have cravings. So trying to eliminate your favorite foods entirely is absolutely a recipe for disaster. Sooner or later you're going to break, and when you do, it's usually not pretty. I know, for me it was not pretty. One cookie turns into 10, or the whole package. One slice of pizza becomes the whole pie and before you know it, you're spiraling. Then you're like then you get that, what the hell mentality? You go, I blew it then. So now you start eating other shit.

Speaker 2: 16:42

The rule four gives you a way to incorporate your favorite foods into your life without losing control. It helps you to live life, love food and lose weight. It's not about being perfect. It's about being smart. It's about making small, smart choices. You're not a failure for wanting dessert or something sweet. You're a fucking human being. We all want those things.

Speaker 2: 17:02

The rule of four allows you to acknowledge your cravings and satisfy them in a way that doesn't sabotage your progress. Pretty easy stuff. So, like I said, I did some stuff. This particular episode that I never do. I looked into the science of it and I really did some research, and it turns out that the rule of four isn't just a clever strategy. It's actually grounded in science, particularly in the fields of psychology, neurology and nutrition.

Speaker 2: 17:33

To understand why the rule of four works so effectively, let's look at the science of taste perception, satisfaction and the brain's reward system. Wow, man, I sound fucking smart. I'm not that smart, I just honestly did all this on the internet. But this is going to help. You see why those four bites are the sweet spot between satisfaction over indulgence. So let's talk about the first thing is sensory specific satisfaction, why your taste buds get bored quickly. The concept of sensory specific satisfaction is at the heart of the rule number four. The rule four Sensory specific satisfaction refers to the phenomenon where the pleasure derived from particular food decreases as you continue eating it.

Speaker 2: 18:20

So in other words, the more you eat a certain food, the less enjoyable it becomes, and that response is actually your body's way of encouraging dietary variety and preventing you from overeating. A simple type of food Makes sense to me. Research actually shows that the most significant drop in enjoyment occurs after the first few bites. That's because our brains are wired to seek novelty. The first bite is a thrilling sensory experience, full of flavors, textures, all kinds of incredible stuff. But as you continue eating, your brain quickly adjusts to that stimulus and the sensory response dulls. So by the fourth bite the pleasure you derive from the food has really diminished significantly, which is why you're stopping here and why stopping here feels natural and satisfying. And it's not just about the psychological, it's a physiological response too. Your brain's hypothalamus man do I sound smart? The part that's responsible for hunger and satisfaction monitors the intake of flavors and nutrients. Once it senses that a particular flavor has been consumed enough, it sends signals to lessen the pleasure of further consumption, and that should nudge you towards stopping.

Speaker 2: 19:35

The second piece of science that I want to talk about is our brain's reward system, which is dopamine. So another critical aspect of this rule of four is the impact on our brain's reward system. Dopamine is often called the feel-good neurotransmitter. It plays a significant role in how we experience pleasure from food. When you eat something delicious, dopamine is released from the brain, along with other things. But when you eat something delicious, you release dopamine and that creates feelings of enjoyment and satisfaction.

Speaker 2: 20:06

But dopamine, honestly, is a double-edged sword. It's responsible for the intense pleasure of that first bite, but it also drives the desire for more, and that's especially true for highly tasty foods like sweets and fats, which are really engineered to maximize dopamine relief. So the more dopamine you get, the more your brain craves, that feeling which definitely leads to overeating. So the rule four you get, the more your brain craves, that feeling which definitely leads to overeating. So the rule four helps you manage that cycle by allowing you to get that dopamine kick, that peak dopamine response, without letting it spiral out of control. You get the initial rush from the first few bites, but you stop before you enter the territory of compulsive eating, where you're no longer really eating for pleasure but you're rather to feed that dopamine craving.

Speaker 2: 20:56

So the next one really makes me sound sound smart and I really worked on this one is this thing called hedonic adaptation. And the hedonic adaptation is the tendency of humans to quickly return to a baseline level of happiness or satisfaction after a change in life circumstances. So, like in this case, it's after consuming food. In other words, the joy of eating something delicious doesn't last indefinitely. We know that after a few bites your pleasure level adapts and you need more of that food to achieve the same level of satisfaction. And that's really scientifically one of the big reasons why people tend to overeat. They're chasing that initial high that really is no longer achievable. It's just not. It's not achievable. So with the rule four you're acknowledging and accepting that the peak of your eating pleasure happens early. You're not chasing an unattainable feeling, you're embracing the reality of how your brain works and that should make it easier to stop after four bites, knowing that it isn't going to get better At that point. It's just more.

Speaker 2: 22:03

I also want to talk about the role of mindfulness and hormones involved in that. So mindful eating, which is emphasized certainly in the Rule of Four, has been shown to enhance the body's natural satisfaction signals. Hormones like ghrelin, which stimulates appetite, and leptin, which signals fullness, play crucial roles in how— man, do I sound smart? But they play crucial roles in how we eat and how we regulate what we're going to eat. When you eat mindlessly, say shoveling food in your face in front of the TV which I'm guilty of, I did that for my whole life those signals, those hormonal signals, can easily be ignored or not seen, and that leads to overeating. So the rule of four encourages this mindful eating by forcing you to slow down, to savor every bite and to think about your level of satisfaction. Studies have shown man, I might get a lab coat. Studies have shown that mindful eating practice, like slowing down and paying attention to your food, really increase the effectiveness of leptin and other hormones making you feel full faster. By the time you reach that fourth bite, your body has already begun to respond to that taste, to the texture and the satisfaction of the food and sending signals to your brain that you've had enough. You're definitely more likely to hear those signals when you're eating mindfully, and that makes it easier to stop. I always talk about really think, be present when you eat.

Speaker 2: 23:37

The next one I'm going to talk about probably puts me on the level of Einstein, which is neuroplasticity. I mean, everybody's talking about neuroplasticity, so maybe I'm not that smart, but your brain is constantly rewiring itself based on the habits and behaviors of the things that you do, and that's called neuroplasticity. The more you reinforce a particular behavior, the more ingrained it becomes in your neural pathways, and that's true for both good and bad eating habits. And most people are using neuroplasticity to program better things into their head, and I guess this kind of is as well. So if you're used to eating an entire bag of potato chips in one sitting, your brain has been trained to expect and crave that amount. But if you consistently practice the rule of four, you can actually retrain your brain to be satisfied with less and over time your neural pathways will adapt and the habit of stopping after four bites becomes second nature. I know it's second nature for me. So this is where the rule of four really goes beyond just a simple eating guideline. It's a tool for long-term behavioral change, and I believe that I've changed my relationship with food and I've changed the way I eat, and I guess I did it by neuroplasticity. So by repeatedly practicing that discipline of stopping after four bites, you're rewiring your brain's response to food, and that reduces your impulse to overeat and it creates a new, healthier pattern that really aligns with your weight loss goals.

Speaker 2: 25:05

The next one I want to talk about is your insulin response. Like I said, I'm lucky I was never diabetic. But when you indulge in foods that are high in sugar or a lot of refined carbs, your body's insulin response kicks into high gear. Insulin, as everyone knows, is the hormone that helps your cells absorb glucose from your bloodstream, and it plays a significant role in your hunger and fat storage. Eating large amounts of those foods that I was talking about definitely causes spikes and crashes in your blood sugar levels, and that leads to increased hunger and cravings. So by limiting yourself to four bites, you're not only controlling the calorie intake, but you're also managing your insulin response. So those few bites are enough to give you the pleasure of the food without causing a massive surge in your blood sugar. And that can be particularly beneficial if you're trying to manage or prevent insulin resistance, which everyone is talking about, but that's a pretty common issue for people who are struggling with their weight.

Speaker 2: 26:00

Also, the rule four is a natural form of portion control that doesn't feel like punishment. Traditional portion control methods involve weighing food, counting calories, eating pre-measured meals. Holy shit, talk about something that feels like rigid and disciplined and painful and joyless. That's what all that stuff is. The rule four, on the other hand, focuses on the experience of actually eating. Four, on the other hand, focuses on the experience of actually eating. You're not obsessing over the numbers, You're enjoying the food within a set and mindful boundary. Okay, you can eat it. You just have a boundary on how much you can eat. And that approach really aligns with scientific findings that show restrictive diets backfire we all know that by creating the psychology of deprivation, and that ultimately leads to binge eating. So the rule of four sidesteps that whole thing by allowing you I told you go ahead, eat it, but eat it in a way that's self-regulated and sustainable.

Speaker 2: 26:55

And then the last piece of science is that the rule of four really enhances your digestive responses. It gives your gut the time to catch up. So your digestive system doesn't work instantaneously. It takes time for your stomach to communicate with your brain and signal fullness. God, I know this because I would eat a ton and I didn't think I was full, but then when I was done eating like 10 minutes later, oh my God, I'm stuffed, I'm nauseous. So when you eat fast or consume huge portions, I'm nauseous. So when you eat fast or consume huge portions, you're outpacing your body's signals and that leads to overeating. So the rule four inherently slows you down. By it slows down your eating pace and it gives your digestive system time to respond. So by the time you reach that fourth bite, your guts already started to process the food and signal your brain that you're on your way to being satisfied. That slower pace aids in your digestion and it helps the discomfort that I was talking about that comes with overeating. So I think that by understanding the science and that's why I did it, but by understanding, that's why I really looked into it and researched it it, but by understanding, that's why I really looked into it and researched it.

Speaker 2: 28:06

By understanding the science that's behind rule four, it's clear that approach isn't just stopping at an arbitrary point. It's about leveraging your body's natural response to the food, your sensory satisfaction, your dopamine release, your hormone signals neuroplasticity good word, that's like a $10 word and it helps you to create a balanced and satisfied eating experience. And I always talk about balanced eating, a balanced food plan, eating stuff. You can't eat just one thing. So you're not really, you're no longer depriving yourself. You're making a scientifically informed choice that actually aligns with your goals, that aligns with your why. And the rule four empowers you to take control of your eating habits in a way that's enjoyable and, more importantly, sustainable. You get to enjoy the foods that you love without the guilt, without the weight gain or the sense of failure that happens after you eat something that everybody else says is bad. So the next time you're tempted by that food that's off-limits or bad or the big red flag in most diet plans and most doctors tell you, most weight loss coaches tell you remember the science and savor your four bites and know that you're making a smart, science-based choice.

Speaker 2: 29:16

For your health, eating the foods that you love is absolutely critical. So the rule four isn't a gimmick or a fad. It's a practical, no-nonsense approach to enjoying food while losing weight. It's about living life, loving food and losing weight. It's about finding the balance between indulgence and discipline, between pleasure and progress. By sticking to the four bites, you get to enjoy the foods you love without letting them control you. So, remember, it's not about being perfect. It's about making smart choices, small smart choices one bite at a time, one fork full at a time, one spoonful at a time, whatever it is. So the next time you're faced with something that's really tempting, don't stress out about it. Take your four bites, savor every second, enjoy it, really experience and then walk away knowing that you made a choice that is in line with your goals and is in line with your why.

Speaker 2: 30:12

And just to be clear, I'm not talking about eat everything you eat this way. I'm talking about eating the things that people say are bad or not diet food or how do you eat anything? Eat your other food, be mindful. If you're eating boneless, skinless chicken, be mindful of what you're eating, but when it comes to those things that are off limits or supposedly bad, or all that other stuff, use the rule of four. I always say it and I said it in my book, and the truth is, the power is in your hands, or at least, maybe in this case it's in your fork or spoon. But you don't have to give up the foods you love. You just have to choose how you enjoy them.

Speaker 2: 30:51

Okay, and with the rule of four, you get the best of both worlds. So go ahead, eat that food, take that bite, do that thing. I know you can do this. If you honor and you utilize the rule of four, you'll be amazed at how you can still, like I said, lose as much weight as you want to eating all the foods that you love. So that's my take on the rule of four. I think it's a really powerful tool to use on your weight loss journey.

Speaker 2: 31:20

I've been coaching some people. They love the rule of four. That's why I actually did this thing, because it allows you to eat that stuff and be satisfied and still lose weight. So that's it again for the second time. That's it on the rule of four. So now we're at the point where I say thank you for buying my book For those of you who did. If you didn't, I suggest you get it. It's like I said, it's been killing it on Amazon. I've been selling a ton. I've been coaching more people. People have reached out to me. I love doing that. They're getting great results.

Speaker 2: 31:51

Honestly, this is I'm 60 years old. This work that I'm doing now helping people lose weight without taking shots and fucking crazy diets and all that shit is probably the most satisfying work that I've done my whole life. I love it. I'm having fun and I'm helping people. What could be better? So you got this.

Speaker 2: 32:15

If you have a fat ass friend who needs a kick in the ass, tell them to listen to my podcast, tell them to read my book, tell them this really works. This isn't some bullshit made up in a laboratory. This is coming from a guy who did it and now from a whole bunch I'm coaching probably about I don't know 12 or 13, maybe 15 people in different stages of their journey, and every single one of them every single one of them is losing weight consistently and they're enjoying the journey for the first time in their life. That's powerful shit and I fucking love doing it. So, to wrap it all up, I'll sign off, the way I always do. You know what to do, you know what to eat, you know how to do it. You know how to get it done. All you have to do is shut up and choose.

Speaker 1: 33:09

You've been listening to. Shut Up and Choose. Jonathan's passion is to share his journey of shedding 130 pounds in less than a year without any of the usual gimmicks no diets, no pills. And we'll let you in on a little secret no fucking gym. And guess what? You can do it too. We hope you enjoyed the show. We had a fucking blast. If you did, make sure to like, rate and review. We'll be back soon, but in the meantime, find Jonathan on Instagram at JonathanWrestlerBocaRaton. Until next time. Be back soon, but in the meantime, find jonathan on instagram at jonathan wrestler boca raton. Until next time, shut up and choose.