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.

Speaker 2: 1:10

Jonathan Ressler, welcome back to Shut Up and Choose, the podcast that cuts through the noise of the fat diets, the quick fixes and all those unrealistic weight loss promises. I'm your host, jonathan Ressler, and I'm here to share the brutally honest truth with you about achieving sustainable weight loss. After losing over 140 pounds without resorting to any crazy diet, fad diet shots, pills or any of that and no exercise, I discovered that the key to success on a weight loss journey is making small, smart choices and embracing a balanced lifestyle. So, like I said, I'm going to give you some brutally honest truth here, some practical tips and definitely a lot of sarcasm to help you take control of your health and transform your life. So let's get started.

Speaker 2: 1:53

So people are constantly asking me how is it that you say you can eat anything you want, you didn't do a diet, you didn't count calories, you didn't have any strict set of rules, and I guess that does seem kind of unbelievable when you think about it. But when I really sat back and tried to figure out why this time was different for me I've done seriously over 100 diets and succeeded on them all, but eventually and ultimately failed on them all I think what changed for me was the mental game. There's a mental game of weight loss and it's all about how sustainable change really starts in your mind. So, when it comes to weight loss, most people focus on what they're eating. They're counting calories or cutting out carbs or tracking their fats or doing their macros or all that other bullshit that comes with a fad diet, and the truth of the matter is it's all bullshit. Here's the truth what you eat is only a part of the picture.

Speaker 2: 2:51

Lasting weight loss doesn't begin with food. It starts in your mind, and I really thought about it after the fact, honestly, but I thought about the mental state and the mindset shifts that I made, and those are the real drivers behind sustainable weight loss. Retraining your mind to make positive choices, to make small, smart choices and really look at and approach your food differently is what truly creates lasting change. I think that mental strength and getting your mind in the right place is 80% of the journey. Yeah, you can say food is 80%, but the reality is, if your mind's not in the right place, you're not going to make the best choices and you're not going to do what's necessary and you're not going to be able to make it a lifestyle change. So if you're tired of the cycle of diets and you want real, lasting change, I've been on this thing for 18 months and I'm still losing. Am I losing slower than I was? Of course, I was 411 pounds, now I'm 270 pounds, but the reality is I'm still losing. I'm not maintaining, I'm losing. So if you want to really get that sustainable weight loss and make it last, make it stick, it's time to stop obsessing over the what and start focusing on the how. And here's why weight loss is all about mindset and how. Making a mental shift not only transforms your weight, but it really transforms your entire life and it certainly transforms your relationship with food.

Speaker 2: 4:21

The common misconception about weight loss is that if you can find the perfect diet, the weight will melt away. Well, if that was true, we could just give people eat this, this, this and that and there will be no more overweight and fat people. So we know that's not true. Everybody's body is different, everybody's tastes are different, the things, the likes and dislikes, are different. The truth is, every diet works for a while, until you get to that place where the mental strain of the restriction and the rules send you right off track. People have different tastes. If you tell me I have to eat boneless, skinless chicken, yeah, I'll eat it for a little while, but then I'm going to want something else.

Speaker 2: 4:57

The reality is, weight loss requires more than willpower or following a strict set of rules To make sustainable progress. You need to create a new mindset and an approach to food and approach your food in a way that aligns with your long-term goals. So your mindset is what determines whether you see the challenges as obstacles or opportunities. It's what keeps you consistent when your motivation fades or fails and your discipline goes out the window. But the mindset helps you view setbacks as learning moments rather than failures, and that's really important. So building a weight loss mindset means creating a foundation of really good habits that support health, resilience and balance, no matter what the scale says and we all know the scale is a big one. We'll talk about that in a minute.

Speaker 2: 5:44

So you have to change the way you see food For a lot of people. For me, food was an emotional comfort, a reward. It was never really a punishment for me, but I liked to eat when I was bored. If I was bored, I would eat. So I spent years approaching food as a way to feel better when I was stressed out, or certainly to celebrate some great event when I was happy hey, let's go out for dinner. We'll eat like fucking animals, we'll worry about it tomorrow. But this weight loss taught me that food can't be the only source of comfort or satisfaction in my life. You have to focus on the importance of retraining your mind to see food as fuel rather than as an emotional fix.

Speaker 2: 6:26

The mental shift doesn't mean that you have to give up the enjoyment around food. I always say food is one of the greatest pleasures in life, but what it means is that you have to reframe your relationship with food. So when you shift that perspective on your food, it becomes less about indulgence or restriction and more about the balance. Food becomes something that nourishes you rather than controls you. By approaching food this way, you and I built a healthy relationship that allows me the flexibility People always say. Oh, you feed yourself. Yeah, I have flexibility. I'm not on a diet, I'm just trying to eat smarter. I'm trying to make small, smart choices. So you no longer feel a guilt or regret about a meal that you ate or a snack that you ate. Instead, you make choices based on what you think will support your goals and your well-being. Going back to that feeding your soul thing if I feel like I need to eat an ice cream sundae right now, I'm going to eat it because that's going to support my mental well-being. Tomorrow or the next meal, I'll certainly make a smarter choice, a small smart choice, but right now, remember it's what supports your goals, your why and your well-being. Well-being is so important.

Speaker 2: 7:34

I would say practice mindful eating by slowing down and savoring everybody. I know that sounds crazy, but I actually did. I slowed down and I didn't think of all the kumbaya bullshit like hey, think about where your food comes from. Fuck that. I just savored the taste and I slowed down and that helped me to listen to my body's hunger and fullness cues and it created a habit of eating with intention rather than impulse. I was a big impulse eater. I would love to eat at the drop of a hat and I always ate too much. I used to eat to the point where I was like I was so full I was going to be sick. That was because I ate really fast. I just shoveled it in. So slow down and practice mindful eating.

Speaker 2: 8:13

The next thing, I think for me, which was probably, if not the most powerful in the top few was I ditched that all or nothing mentality Every diet I was ever on. I was strict, I was strict, I was strict, I was strict, and then I cheated. So with paleo, I ate meat, meat, meat, meat, meat all the things you do in paleo. And then I had a piece of bread and it all went downhill from there. So most people start out their weight loss journey full of motivation. Right, I was determined to stick to this new routine perfectly. But here's where that all or nothing mentality becomes a huge pitfall. Life is unpredictable, right. We have social events, stress, busy schedules. All that stuff throws a wrench into your best laid plans. Every time I started to diet for the first few weeks I was all in. You'd have to hit me with a crowbar to get me a baseball bat to get me off the diet. But that all or nothing mentality kind of goes away. That motivation kind of goes away. That motivation kind of goes away.

Speaker 2: 9:15

So when you approach this weight loss, when you approach your journey with an all or nothing mindset, one small slip up makes you feel like you failed completely and that leads to giving up altogether. Like I said, I had that you know. First I tasted a piece of bread. Then I said, well, I can have some French fries. And before you know it, I was eating in just a way that could not. You couldn't even put maintenance in the way I was eating. But when you adopt this weight loss mindset, it helps you accept that life isn't going to be perfect and, more importantly, progress is not linear. You don't always lose. You don't need to be all in every day. By adopting that mindset that prioritizes consistency over perfection, you're able to stick to your healthy choices even when the things get tough.

Speaker 2: 10:01

Sustainable weight loss is not about being perfect. Restriction, yes, that's about being perfect. But sustainable weight loss is not about being perfect. It's about making the best choice in every moment and bouncing back when things don't go the way you planned. So I say replace your thoughts like I messed up today, so it's all over, and I've said that a thousand times. I messed up today, so I'll start this again tomorrow, after the weekend. But replace that thinking with I can make my next choice a good choice. Replace that thinking with I can make my next choice a good choice. And remember it sounds crazy, but every meal is an opportunity to make a positive change.

Speaker 2: 10:40

The next thing is, I think you have to have some emotional resilience. Emotional resilience is overlooked in weight loss, but it's one of I think, one of the most important factors for long-term success. Life comes with stress and disappointment and frustration. Without a resilient mindset, it's easy to turn to food as a coping mechanism when things go wrong. I know I sure did. When things weren't going my way, I could eat myself into happiness. But was it really happiness? Sure, it was short-term happiness, but it wasn't long-term happiness. So emotional resilience is about learning to handle life's ups and downs in a way that doesn't rely on food for comfort. So don't turn to food. I stopped, I consciously stopped turning to food to give me comfort.

Speaker 2: 11:23

I emphasize that building resilience starts with self-awareness and self-compassion. Self-awareness everybody hates when I say it, but it's. You're fat because you choose to be fat, your choices got you to be fat. Sorry, boo-hoo, that's a fact. And the self-compassion instead of judging yourself every time you have a setback, be understanding why that happened and maybe you can even grow from it. By managing your emotions without turning to food, you build this powerful foundation for weight loss that isn't easily shaken by all the shit that flows your way, even in a major shit storm. So I would say I did this.

Speaker 2: 12:02

I created a list of non-food ways that I can handle stress or difficult emotions, and that means it could be going for a walk, which I didn't do in the beginning, it could be calling a friend, writing shit down in a journal if you do that thing, or engaging in a hobby. For me, truthfully, I worked as soon as I was having one of those emotional moments where I thought I was going to eat. I would just jump into work and distract my mind. It was the only thing, or it was a thing that could keep me. That would get my mind off that emotional eating. So having alternatives to eating helps you break that emotional eating habit, and I just talked about this a second ago.

Speaker 2: 12:39

You need to look at your setbacks as stepping stones, not failures. Setbacks are going to happen on any weight loss journey. I don't care who you are, I don't care how you do it. It's just, it's not possible. The lives that we live today. There's no way that you can be perfect, but how you respond to all them makes all the difference in the world.

Speaker 2: 12:56

A strong weight loss mindset sees setbacks. I never looked at a setback as a failure. If I eat ice cream or I eat a donut, it was never a failure, but it was a learning opportunity. Okay, why did I eat that? And, by the way, no food was ever off limits, so sometimes I just needed to feed my soul. And that's okay, as long as I make my next choice a small, smart choice. So when you approach your journey with a growth mindset, you realize that every misstep is a chance to learn something, learn something new about yourself. Why did I eat that? Why did I drive 10 miles to go to my favorite donut place? I was bored or I was upset or whatever it was, but so I learned something about myself and my habits and, honestly, my triggers. So, instead of looking at your slip up or your setback as proof that you can't do it, see it as a reminder of what doesn't work for you, and this is a chance to course correct right by focusing on the long game rather than the immediate results, and that's important. We're focusing on the long game. Weight loss is a journey, it's not a race. But by focusing on that long game, you're able to view every challenge as a step forward, even if it doesn't feel that way in that particular moment.

Speaker 2: 14:04

If you have a setback, take a minute and think about well, hey, why did I eat that? Why did I do that? A lot of times you'll find out you're just plain old, bored. But whatever your trigger is, you know, were you tired, were you stressed or distracted? Understanding that why helps you to build strategies to handle similar situations better next time.

Speaker 2: 14:23

I'm not telling you I never eat out of boredom, I never eat out of emotion. I do. I'm not perfect, nowhere close, but at least I recognize it. And that's the important part. When you start to recognize your triggers and your habits, it gives you a lot of power. I also think when we talk about motivation whatever motivation is definitely an incredible tool, but it's also very fickle and it's fleeting. It comes and goes, and usually the time that it comes, or usually the time that it goes, rather rather is when you need it the most.

Speaker 2: 14:55

And that, to me, is why my journey wasn't about relying on motivation alone. I think motivation and willpower are completely overrated. It's about building and understanding your why. Why do you want to lose the weight? Understanding your why helps you to make choices based on your goals and your values, even when your motivation and your discipline is nowhere to be found. If you think, why am I eating this? Or does this help me get to my why, which, again for me, was to live? But now it's to be healthier every day. It's going to help you to stay on track. My commitment to myself was that I was going to live because I was 411 pounds and honestly ready to die, but even now, as my why changes of being healthier every day, my commitment to me is about showing up every single day, making small, smart choices every single day, even when it's tough.

Speaker 2: 15:50

So, developing a mindset based on your why or your motivation for getting it done, rather than just motivation because I want to lose weight, that's a bullshit why. Okay, if you have a number goal for the scale, that's a bullshit why. But understanding why you really want to lose the weight and, by the way, if you don't know how to set your why, I do have a podcast episode on that. I don't know what it is, but you can go back and look at it. And anyway, developing that mindset, you know, helps you keep going on the days when, honestly, you'd rather sit on the couch than go out for a walk. And again, I didn't walk until eight or 10 months into it. But now I go out and walk and there are days when I would just rather sit my fat ass on the couch and watch TV. But then I tell myself that's not in line with my why. I want to be healthier. So if I go out, even if I only walk, you know, a half a mile or a mile, it's better than doing nothing. So when that pint of ice cream is calling you, think about why it's calling you and, believe me, the ice cream calls me. But I think about it and say, do I really want that right now? So your why is what gets you through the daily challenges. And the more you practice it, the more you recognize and understand your why, the stronger you become when you want to do something, when you want to make that bad choice. So I would say to you I do this now.

Speaker 2: 17:11

I set a schedule for my healthy habits. Every morning I go out and walk. It's just what I do, even when I don't want to. And again, I'm not perfect there, but I try to be as perfect as I can. I try to make them non-negotiable appointments with myself. You know, like something that I would have like if I had a work meeting or some important social event. It's not something that I'm willing to miss. I would only miss it in an emergency or sometimes if I'm just feeling like a lazy fat tub of shit. But I try not to miss them. I can say that I probably miss two or three a month. That's it so, but by creating that structure, I make my walking, I make my you know my why which is be healthy every day. I make that a habit rather than a daily choice. Another thing that you can think of is you have to and this is important. This kind of goes back to what I talked about in the very beginning, which is how can you eat whatever you want and you know and not count count. Well, the reality is you have to create a flexible relationship with food and a positive relationship with food.

Speaker 2: 18:14

People start out their weight loss journey on the fad diets and the gyms and all that crazy shit with a list literally a list of good and bad foods, believing that avoiding the bad foods will keep them on track. That's one of the things I talked about the paleo diet that came out a few weeks ago and that has a list of good and bad Name a diet. Every diet has a list of good and bad Name a diet. Every diet has a list of good and bad foods, but the reality is labeling those foods as off-limit backfires. It backfires for me and I guarantee it backfires for you. It leads to cravings binging, and when you do that, when you eat those quote-unquote bad foods because they're labeled bad foods, you feel guilty. So a good, solid weight loss mindset lets you let go of the rigid labels and it embraces flexibility and balance. And you know what? When you want to eat something, eat it. Just don't eat a lot of it and don't eat it all the time. So a positive relationship with food allows you to indulge occasionally without feeling guilty.

Speaker 2: 19:09

I know I said this five minutes ago, but I'll say it again. I feed my soul once a week, or sometimes more. I eat what I want to eat, because that's what normal people do. I have friends who are the perfect height and weight and they eat shit. They eat the quote unquote bad foods, but they're eating the good foods, the right foods. They're making small, smart choices more often than they're not. So it's about making choices that support your goals but also allow for enjoyment. My video course is called Live Life, love Food, lose Weight. I don't believe that you can lose weight if you're not living your life and loving your food. When you can eat mindfully but with flexibility, you create a sustainable approach that doesn't feel restrictive at all. I do not feel like I have been on a diet for one minute over the last 18 months. So if you're craving something that isn't typically part of your plan, whatever your plan may be enjoy it without guilt and then just move on. Move on to the next choice and make the next choice a better choice. Practicing that kind of mindset helps the honestly, for me, it helps to reduce my urge to overeat and to eat, overindulge and eat all this bad shit, because I know I can have it anytime and if I decide I want to have it, I'll have it, and that helps you create this balanced mindset.

Speaker 2: 20:28

I talked a little bit about mindful eating, but this is really really critical. Mindful eating is about being present when you're eating, when you're eating your meals and even if you're snacking. It helps you to tune into your hunger and your fullness cues, something that I never well. I always knew where my hunger cue was, but I never recognized my fullness cue. It helps you to tune into your body's cues and when we eat mindlessly which I did for 59 years with short intermittent bursts of diet and restriction but when we eat mindlessly I don't know if you're scrolling through your phone or you're watching TV when you eat it's a lot easier to overeat because you're not paying attention right. You're paying attention to what's going on your phone or what's happening on the TV and you're still shoveling the food. In developing that habit of mindful eating shifts the focus from what you're eating to how you're eating, which is a key to the sustainable weight loss mindset. So by eating mindfully, you learn to appreciate your food and recognize when you're full Not something I was good at but when you can recognize your fullness cue, obviously, it naturally reduces overeating and overindulgence.

Speaker 2: 21:37

You also get a greater awareness of how certain foods make you feel, making it easier to make choices that support your health goals. There are certain foods that I eat that I get nauseous, or I used to get nauseous afterwards because I ate so much, it was so rich or whatever. Now that I recognize that, I avoid eating too much of that food. So take a few breaths before you start to eat and put your utensils down between bites. I know that sounds crazy. I ate so fast all the time. I was just eating in like a circular motion. When I put my fork down or my spoon down between bites, it really makes a difference. It helps slow down my eating, for sure, and it makes it a lot easier to actually enjoy your meal and notice when you're full.

Speaker 2: 22:21

The next thing I think we need to discuss is making your health a priority, not an obsession. There's a big difference between making weight loss a priority and becoming obsessed with it. I can tell you, on each one of the 100 diets that I did, I was obsessed with in the beginning, but this time I wasn't. I had a healthy mindset and I know that while weight loss was important, it wasn't the only thing for me that mattered, because I wanted to live. Obsessing over every meal or every calorie creates stress. You know I'm against calorie counting and figuring out fucking macros on keto. I mean that just becomes. That's just work and it makes the whole process feel like a burden rather than a positive change, like oh, I got to. I told you I had an app on my iPhone to see if things were paleo or not.

Speaker 2: 23:14

So instead, making your health a priority means creating a lifestyle that you enjoy and that supports your why and your goals, without consuming your entire life. I was not consumed with my weight loss. It was important to me, don't get me wrong, because I wanted to live, and even now it's important to me because I want to be healthier every day, but it's not my entire life. If I want to go out and have a donut or drink a few drinks, I'm going to do it. It's about being committed, but also being flexible, and you have to find the balance that works for you. I found the balance that works for me and if you do this for a while, you'll find the balance that works for you.

Speaker 2: 23:48

I would say that even schedule some self-care days one or two a week where you focus on something other than weight loss, right. Two a week where you focus on something other than weight loss right. Use the time to relax, recharge and remind yourself that your well-being is about more than a fucking number on a scale. The number on the scale is the worst goal you can have because, honestly, you could fluctuate two or three pounds a day and still be eating, making great choices, but your body just retains water more times. If you're going to eat saltier foods, you're going to put on weight that next day. Now I also told you that I weighed myself obsessively, so I knew how that worked. But weigh yourself as frequently as you want, as far as I'm concerned, but really at the end of the week. That's when you're going to understand whether you put on or lost weight and if you're eating mindfully, you're going to lose the weight. And that brings me to set goals that are beyond just weight loss.

Speaker 2: 24:47

Probably the biggest mind shift I made was to set goals that had nothing to do with the scale. I told you that my main goal was to live, because I was literally dying of being so fat, but now it's to be healthier every day. Weight loss is still my main goal, but there's so much more to health than the number on a scale by setting your goals around strength, endurance, energy. For me, endurance was important because I couldn't walk 100 feet, so endurance was really important to me. Or even sleep quality. I do focus on my sleep. I try to get at least seven hours of sleep every night, and probably eight if I can, or nine. Sometimes on the weekend I'll sleep nine hours. But by creating goals around things other than the number on the scale, you're creating a well-rounded approach to wellness that keeps you motivated, that helps you get to your why, and it does that even when the scale isn't moving.

Speaker 2: 25:36

I hit a number of plateaus during my journey, but I just kept going because I knew I was getting healthier. I knew I was. Instead of being able to walk, you know, a hundred yards, I could walk a thousand yards. Instead of being able to walk a quarter mile, I could walk a half a mile, and those were really motivating for me. So when you have multiple areas of focus, it's a hell of a lot easier to stay consistent because you're not tying all of your success to that one metric, which is the number on the scale.

Speaker 2: 26:03

You might have a goal of completing a 5k. For me, it was being able to walk more than 100 yards. Now I'm walking five miles a day, but it might be completing that 5k, doing something, lifting a certain amount of weight or just feeling more energetic every day. Those are the things that provide tangible wins, that build confidence and keep you excited about the journey that you're on. I'm excited every day to see what good choices and sometimes what bad choices I'll make.

Speaker 2: 26:31

I always set one non-scale goal every couple weeks or every month, and that, to me, was being able to walk further. I had a lot of events where I had to. You know a lot of things with my kids and friends where I couldn't walk, and that was I was tired after a hundred yards. So for me, the non-scale goal was being able to walk further and being able to walk better. So it might be. I think my next goal is going to be I want to improve my flexibility. I'm about as flexible as a two by four. Or if you're a gym person, which you know, I'm not, maybe it's trying a new workout, something that you couldn't do. Those goals, those non-scale goals, those other goals, give you something to celebrate beyond the weight and it keeps your motivation and your why fresh and that's really important. And the last one I know I've said a lot of these are the most important one, but the truth is the last one might be the most important one, and that's all about embracing patience and the long game. I always tell you it's a journey, not a race.

Speaker 2: 27:34

Lasting weight loss takes time and being patient is a crucial part of the process. When I started out, I was like, oh my God, I need to lose over 100 pounds. I can never. How the fuck could I do that? And then I just started thinking okay, well, I'll lose a few pounds at a time. So, yes, could you go on a quick fix diet? Sure, I thought about it and then I said, no, I can't do that again. Quick fixed diets promise those crazy results, immediate results but they don't work long term. As a failure on over 100 diets, I can tell you that from firsthand experience.

Speaker 2: 28:07

Sustainable weight loss is about making small, consistent, smart changes over time. It's about building a mindset that values the long game and that helps you stay focused even when your progress feels slow, because it will happen, it will come. So when you're focused on the long term, you're less likely to fall into the trap of going on a crash diet. I'm going to go paleo. I'm going to do a juice cleanse. I'm going to go Weight Watchers. I'm going to do whatever it is, whatever it is. Instead, you can make choices that you can keep up for years, knowing that real transformation is a marathon, not a sprint.

Speaker 2: 28:45

I always talk about oh, there's a lifestyle change. I did that on every diet I was on, but I honestly believe this time it's a lifestyle change for me because I'm not dieting. You know what I think about this. Write down your why for starting the weight loss journey, but really, really get your why. It's not to lose 50 pounds. It's not to lose 20 pounds by some wedding or event. That's not a why. A why is deeper. It's deep inside you. When you think you know your why, think a little more. So write down your why and revisit it whenever you're starting to feel impatient or you're feeling weak. Just revisit your why. Focus on that deep reason that you want to change and that will keep you grounded and committed. Even when your progress feels like it's slow, you're making progress every single day, with every small smart choice. So those are the big things that I wanted to talk about.

Speaker 2: 29:39

If there's one thing that I hope you take away, it's weight loss isn't about following a perfect diet or some crazy exercise plan. It's about building a mindset that supports consistency, resilience and balance. You have to have balance in your life. You have to live life, love food to lose weight. So when you focus on the mental strength and you train yourself to approach food and even exercise which is hard for me to say but food, exercise and self-care. With patience and positivity, you set yourself up for success, and that's not just in weight loss, that's in every aspect of your life. So building a healthy mindset is a journey. It's an ongoing journey, but it's also the most rewarding part. When you retrain your mind, you empower yourself to make choices that align with your values and goals and your why, and you're creating a sustainable approach to health and wellness that will last a lifetime that sustainable weight loss. Anybody could lose 20 pounds here and there and put it all back on Guilty as charged, but being on a weight loss journey and sustaining it, you need to have your mind fully engaged. So think about the things that I said earlier in this podcast and if you have to go back and listen, because I promise you, those are the foundations your mind is the foundation of a sustainable weight loss journey. That's it for today.

Speaker 2: 31:10

I will say thank you to everyone who's been buying my book. As I've told you, we're an Amazon bestseller. The reviews are great. People are always writing in and telling me how much I've helped them, and that's the most gratifying thing I can hear. I also have. If you want to really dive deep in this thing and really change your life, check out my online video course, which is 23 videos, and it'll probably take you two hours to watch the whole thing, rather, but it really dives deep into how to do this thing and make it work. You can find that at learnshutupandchoosecom. That's learnshutupandchoosecom.

Speaker 2: 31:50

So again, thanks for tuning in. If you know somebody that needs a good kick in the ass, I'm here to be that kick in the ass for them. I hope you're getting value from spending your time with me. I can tell you I'm not a nutritionist, I'm not a doctor, but I'm a guy that did it in real life, and you know what Authenticity is everything to me. I can go get a certification as a nutritionist or some other kind of letters after my name, but the reality is I did it. I didn't have somebody tell me how to do it. I just went out and did it, and you can do it too, if you shut up and choose.

Speaker 1: 32:26

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, shut up and choose.