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 Ressler.

Speaker 2: 1:14

Hey, welcome back to Shut Up and Choose, the podcast that cuts the noise. The nonsense and all that bullshit that internet and Instagram gurus are shoveling down your throat telling you it's true, and we all know none of that. Well, actually, that's not fair. Most of that shit is just that bullshit. I'm here to give you the hard truth and, by the way, in case you don't know, I'm your host, jonathan Ressler, and last week I said or actually, two weeks ago was the first time I said it that I was going to read my thousandth email Of someone who got my book and who would help. For two weeks it just didn't come Well. This week I got three or four of them, but I said I would read number 1,000. And this is it. So today we're going to talk about a couple of things, but I got to deliver on my promise of reading that thousandth email. So here we go. Hey, jonathan, I recently finished Shut Up and Choose and I had to reach out to you and say thank you.

Speaker 2: 2:05

Your book wasn't just another weight loss guide, it was a wake-up call. I spent years making excuses, convincing myself that my situation was different and special and that was in quotes and blaming everything but my own choices. But your no-bullshit approach forced me to face the truth. I was choosing to stay stuck since reading shut up and choose. Everything changed. I stopped over complicating things and started making small, smart choices, just like you write in the book. In the past two months I've lost 27 pounds. That's fucking awesome. That wasn't in there. I just that's my own commentary I stopped eating like an idiot. Well, that's great. And I finally feel in control of my own health, maybe for the first time ever. But more than that, I feel free free from the diet rollercoaster, free from the belief that I need to feel motivated to take action and free from my own excuses. I know I still have a long way to go, but for the first time, I actually believe I'll get there. So again, thank you. Your book didn't just help me lose weight, it helped me take my life back.

Speaker 2: 3:07

Best Warren S from Milwaukee, wisconsin. How fucking cool is that? That's like getting a letter like that. Truthfully, it's almost better than me actually having lost the weight. I mean, it's so cool to get a letter like that or an email and to know that you've actually changed somebody's life, that I've helped somebody that much. Nothing could be more gratifying than that. I really can't think of anything more gratifying than that. I'd like to say thank you to RNS, whoever you are, but, more importantly, I'd like to shit on some other people. The people I'd like to shit on today are the intermittent fasting nuts.

Speaker 2: 3:47

And I preface all this by saying I did intermittent fasting. It was cool. I know a lot of people who still do it and think that it has these unbelievable benefits and there are definitely benefits and you can definitely lose weight doing it, but it's all about restrictions Everywhere you look and everything you read. Still, intermittent fasting has gotten and is keeping a lot of traction and for a lot of people it's a go-to method for weight loss and what they believe is overall health improvement. I don't believe that. I think it's bullshit, but it's touted as a lifestyle change that promises not just weight loss but also benefits like increased mental clarity, better digestion and even increased longevity. I did it. I definitely lost weight on it. I'm not so sure that my mental clarity was so great, because all I could think about was how long till I can fucking eat. How long till I can fucking eat.

Speaker 2: 4:39

But anyway, the concept, obviously, of intermittent fasting is pretty simple you limit your eating to specific windows of time and fast during the rest of the time. By fast, obviously, you can drink water and coffee and clear liquids, stuff like that, but you're limiting your eating to specific windows and fast the rest of the time. So I think the most popular one certainly the one I did was 16-8, and that's 16 hours of fasting and 8 hours of eating, and that's 16 hours of fasting and eight hours of eating. A lot of people do five-two, which I didn't do, but it's eating normally for five days and really restricting your calories for two of the days. But intermittent fasting I don't know who markets it, but it's been marketed as a less restrictive diet. But as appealing as that sounds and it sounded great to me I figured hey, great, I can. Whatever, I'll fast for 16 hours, eight of those. Hopefully I'm sleeping. That's really. I'm only fasting 18 hours. Shit, I could do this.

Speaker 2: 5:33

So it sounds appealing, but when you really peel back the layers, all intermittent fasting is is just another diet in disguise. It's basically a structured way of skipping meals wrapped in this kind of this dressing or this veneer of health benefits. And I'm not saying it doesn't offer some short-term results, because it does, but it does come with its own set of challenges and drawbacks. It kind of makes it difficult to sustain that in the long run. For me it was fun for a while, it was kind of cool, but it definitely has it's difficult to maintain over the long run. So hopefully I'm going to share with you why it's intermittent fasting is just honestly just another restrictive diet and why the way I did it and the way I eat and the way I choose to do stuff is much more sustainable, and hopefully you'll learn something today along the way.

Speaker 2: 6:22

But before we get deep into intermittent fasting and why it's just another diet, I guess we should talk a little bit about its appeal. I'll admit it, it was appealing to me and I think there's a few reasons why intermittent fasting has really captured the attention of so many people on the internet. And again, I know a lot of time has gone by but people still talk about intermittent fasting like it's the greatest thing since sliced bread and, by the way, you can eat sliced bread on intermittent fasting. But one of the things that they say that makes that, I believe, makes it so popular and why people like it is it's simple. So one of the most attractive aspects for me of intermittent fasting was its simplicity. It's not like a diet where I have to count my calories or weigh my food or figure out some fucking macros or meal prep or any of that shit.

Speaker 2: 7:13

Intermittent fasting is pretty straightforward, right, it's a straightforward structure Eat during your designated window and fast the rest of the time, and I think that for me that was a relief. I don't like the intricacies of dieting. I never want to count calories, I don't like it. So that was kind of cool. The second thing that makes it so appealing is that you're kind of flexible in your food choices. Right, it doesn't dictate what you eat, you only eat what you eat. And that perceived flexibility and I'll talk more about that later but that perceived flexibility makes people, lets people indulge in their favorite food during their eating window, making it seem less restrictive than other diets, and of course nobody wants to cut out their favorite foods and you can eat whatever you want in your window of time, in your eating window. So that idea that you can still enjoy your favorite foods and still lose weight, of course that's a powerful draw.

Speaker 2: 8:06

And then the third one is people talk about the health benefits. Intermittent fasting has been linked not proven, but linked to a range of potential health benefits beyond weight loss. Some studies say that it can improve your insulin sensitivity. Who knows? I mean that's crucial though, if it's true, for blood sugar control and preventing type 2 diabetes. Some people say the fasting periods promote a process where the body cleans out damaged cells and regenerates new one, and I don't know if that's true or not, so I'm not going to really waste a lot of time on that. And then the last thing that I think that makes it so popular is, truthfully, you get quick weight loss results.

Speaker 2: 8:44

The appeal of intermittent fasting really lies in its ability to produce really fast weight loss results, and that's particularly and mostly in the short term. By restricting the hours that you eat, you naturally are going to consume fewer. Think, if you're eating 16 hours a day, you're going to eat or you should eat more calories than you are in eight hours a day, so it definitely leads to weight loss, or you should eat more calories than you are in eight hours a day, so it definitely leads to weight loss. And that immediate gratification of actually seeing the improvement on the scale was definitely highly motivating, especially if you're a person that's struggling on a lot of other diets. Again, that happened to me. I went on intermittent fasting. I lost weight. It was going great, I kept going, kept going, kept going and then I just got fucking sick of it. And I'm going to talk about what the drawbacks are. So the benefits of intermittent fasting, we just talked about it, but the downsides are the stuff that people don't talk about.

Speaker 2: 9:34

And, at its core, what is intermittent fasting? It's a form of meal skipping. Right, it's an eating pattern that, despite how popular it is, it definitely leads to some negative consequences. At the end of the day, it's still a restrictive diet, despite everybody says, oh, intermittent fasting is a lifestyle change rather than a diet. Yes, I've never been on a diet where they didn't call it a lifestyle change, but it's about a lifestyle change. But really, at the core, it's just fundamentally about restriction. By limiting your eating to specific windows of time, you're placing significant restraints on when you can nourish your body. Right, I want to eat when I want to eat.

Speaker 2: 10:16

And that rigid structure and it is a rigid structure because you're making the choice for the day. I believe I ate from 12 noon to 8 pm. That was my eating window, but if I wanted to eat earlier in the morning. If I had a meeting, it was a breakfast meeting. I couldn't do any of that shit, so it really it didn't work for me. That rigid structure honestly for me felt almost as restrictive as having to count calories or cutting out food groups.

Speaker 2: 10:40

The stress of adhering to those strict windows honestly was draining for me, and the idea that I couldn't eat if I was genuinely hungry because it's outside my quote-unquote eating window, that definitely made me a little crazy. I hated the idea Like, well, I'm hungry but I can't eat. And I think it's for me, a person like me. I have a fairly unpredictable schedule, so if I want to go out with friends at night for a late dinner, I couldn't do that with intermittent fasting. I mean I could, but then I felt like I was breaking the diet and I felt guilty. So I don't know. I just think that it's fundamentally it's another restrictive diet. The second big thing for me is the risk of overeating the restrictive diet. The second big thing for me is the risk of overeating.

Speaker 2: 11:28

One of the biggest pitfalls of intermittent fasting is the risk of overeating during your quote designated eating window. Right, oh, you can eat anything you want. At this time, and after fasting for an extended period of time, it's natural to feel hungry, right? I would get to that 12 o'clock. I was counting. Okay, I can eat in a minute, I can eat in two minutes when you finally sit down to eat.

Speaker 2: 11:45

For me, it really led me to eat more, probably, than I would have in a really short amount of time without the mindfulness and it's all about mindfulness that you need to listen to your body's hunger and fullness cues. So maybe I'm just not, I don't have the willpower to do it and I think willpower is overrated but I would sit down and I would eat something big and fast. I was focused on making up for this lost time during my eating window and it was just easy for me to eat more than my body actually needs. And they say, oh, eat whatever you want. Well, that's not necessarily true, but I'll get to that. So I just think that that pattern of restriction followed by overeating just creates a really unhealthy relationship with food. You're going back and forth between deprivation and indulgence rather than finding some kind of balance and I think balance is the key and intermittent fasting I touched on this a second ago.

Speaker 2: 12:35

It makes social situations kind of weird, right, because a lot of times our social lives revolve around food and that could be lunch or dinner. And again, that 12 to 8 window makes it pretty easy. But if you're following a strict eating window you have to sit down for dinner by 7. I'm saying, if you're going out with a bunch of friends and be done by 8 because you can't eat at 8.01. Yes, of course you can, or you can't eat at 8.30. Or you can't have a drink. It just I don't know, it just makes social. For me it made the social life very, very difficult. So again, if you're one of those people that works in an office, you might have to skip a breakfast meeting with people because you can't eat, declining invitations, I don't know, to morning stuff, I don't know. I just think it makes your social life kind of tough when you have a prescribed window of when you can and can't eat.

Speaker 2: 13:29

And I think any diet that imposes strict rules around eating is going to lead to eating disorders. And I got crazy about it At 8.01, man, I was done eating and I wouldn't eat at 11.59. I was going to wait till 12. And that for me, created an all or nothing mindset where I either stick to the plan perfectly or I feel like I failed, and that black and white thinking leads to cycles of binging and restricting. Okay, it's 12. I can eat whatever the fuck I want right now. Well, no, that's not true. You can only eat a certain amount of calories. It doesn't matter we talked about this last week. It doesn't matter if you eat 1,000 calories each meal for three meals or 3,000 calories one time a day. Your body is still processing 3,000 calories. The time you eat has nothing to do with your digestion. It has nothing to do with the amount of calories you can consume. So I don't know. I think that it's a very tough diet to stick to.

Speaker 2: 14:26

I also think that, like most of these fad diets intermittent fasting, atkins, paleo they all lead to quick weight loss. There's no question about it. But every time and everyone I know that has been on one of those diets and I'm specifically talking about intermittent fasting right now the effect is temporary. Once you kind of loosen up the strict rules, like ah, you know what, I'll go maybe 12 to 8.30, or I'll go 11.30 to 9. And you start to, I guess, loosen up the rules that strict eating I'm doing. Okay, I'm going to loosen up a little bit and boom, before you know it, you're right back to where you started.

Speaker 2: 15:02

So that emphasis on the short-term results rather than the long-term sustainability it's a common flaw in pretty much every diet. Everybody wants to lose weight as fast as they can, and then I'll worry about it when I take it off. I'll keep it off. This time is different. I said all those fucking things. I was on over 100 diets and I lost weight on all of them, but eventually I always put it back on. So I just think that even though that initial weight loss feels great, it's an awesome feeling, but that approach just isn't sustainable. You can't eat only eight hours a day. I think you'll find yourself right back where you started.

Speaker 2: 15:37

And then the last part, I think, of intermittent fasting. That, for me, just I don't know. There really is no long-term research on whether or not it's great. There is definitely some evidence that says the short-term benefits of intermittent fasting are this, this and that, but there is no long-term research on its safety or effectiveness. Not that I give a shit about the safety I've done plenty of crazy shit in my life but the effectiveness I do care. I don't want to make a lifestyle change that we might find out doesn't work.

Speaker 2: 16:07

So I don't think that anybody fully understands the impact of prolonged fasting, and that is eating eight hours a day and fasting 16 hours a day is prolonged fasting, so we don't know what the impact is going to be on overall health. So I think it's tough to say whether intermittent fasting is safe and sustainable and really what works for one person might not work for another person. My older brother doesn't really need to lose weight, but he does intermittent fasting sometimes, but he doesn't. Sometimes he'll want to lose 10, 15 pounds or five pounds and he doesn't. It works for him, but then he goes off it because he doesn't have a weight problem, he's fit and he really doesn't need to lose any significant amount of weight at any point in his life. So I think that probably it works for him.

Speaker 2: 16:54

But I'm not talking to those people. I'm talking to people who are 30, 50, 70, 100 or more pounds overweight, who really need to maintain a lifestyle that they can actually, where they can eat and function in normal society. I don't believe that intermittent fasting is the one. So what do I? As you know what I did, but I'm going to tell you anyway, because I just want to talk about my live, life, love food, lose weight philosophy, because I think that's really what made the difference for me. Now I'm coming up on two years and I haven't I've maintained my weight. I'm not losing weight as fast as I was. In fact, I don't know if I've lost any weight in the last month, month and a half, but I haven't put any weight on. Or, let me rephrase it, I'm sure I've put on a couple pounds and taken off a couple pounds, but I'm maintaining right where I want to be. So if intermittent fasting and the other diets just don't work for you, they're not going to give you sustainable results.

Speaker 2: 17:51

I think my way of eating is the best alternative. It really is all about adopting a philosophy that focuses more than on just what or when you can eat. My approach is live life, love food, lose weight. It's a sustainable path to achieving your health and weight loss goals by emphasizing a balanced and enjoyable lifestyle. I believe you have to live life fully. That's the cornerstone of my philosophy. So, instead of putting your life on hold until you reach a certain weight or fit into a specific size pants or jacket or shirt or dress my approach really encourages you to embrace life right now. Don't fucking wait, because you never know when it's over. So live your life, love what's going on. It's about finding joy in everyday moments, building strong relationships and really doing the shit that you love, having passion without letting food or weight dictate your happiness. Now I get it.

Speaker 2: 18:44

If you're a big, fat motherfucker, like I was at 411 pounds, weight did kind of dictate my happiness, but I made a decision that I was going to enjoy my life, that I made a choice to lose the weight, and I think when I started focusing on living fully, my mindset shifted from one of, I guess, deprivation all the things that I couldn't do to one of abundance, of thinking like, hey, I can do and be anything if I want to, and you start to see that your life is rich with experiences and connections and opportunities and food is just one small part of that big picture. And I think that shift really helped me, shifted my perspective, I guess, because it naturally just supports a healthier lifestyle if you're not using food as your primary source of comfort or fulfillment. And again, I think my way is so much more sustainable than anything that I've seen out there Because it means that you're focusing on living your life, not just losing weight, and it helps you to build a lifestyle that's about thriving, not just surviving. Honestly, at 411 pounds I was just trying to survive. You know this. I was on death's door. I was in the hospital, I was on oxygen, my kidneys were failing, I couldn't breathe. My heart was ready to give up. I had medicine and machines not so many machines, but I'll consider the oxygen thing a machine keeping me alive. That's not thriving, that's barely surviving.

Speaker 2: 20:14

So I think when you're engaged in activities that bring you joy and satisfaction, I know for me I'm a lot less likely to turn to food as a way to fill those emotional voids. So I just think emotional eating is a crazy thing. People do it, but when you're living your life and really enjoying what you're doing, it helps you create a more balanced relationship with food. And then the second thing is you got to love food. If you're eating shit that you don't like, you can't do that for long term. So it's about cultivating a positive and healthy relationship with what you're eating. So instead of fearing food like oh my God, I can't eat that or seeing it as the enemy, like no, I can only eat carrots and carrots.

Speaker 2: 20:57

No, my approach is about encouraging you to appreciate it. It's nourishment and it's enjoyment. You can feed your soul, it's okay. It's okay to enjoy your food. It shouldn't be punishment. It's about being mindful when you're eating, and it's savoring every bite and listening to your body's hunger and fullness cues and for me that was a big one. I would just eat because it was time to eat, and if I could eat one, well, what the hell? I might as well eat two. So it's about really thinking about what you're putting in your mouth and letting go of any guilt or shame that you might have around food. So, like I said, mindful eating just helps you become more in tune with what's going on in your body and it empowers you to make food choices that support your health and well-being. It's not about restriction or deprivation. It's about balance and enjoyment. I don't know how many diets you've been on, but I've never been on a diet, a fad diet or a fucking exercise program that that wasn't about restriction or deprivation.

Speaker 2: 22:00

What I do is about balance and enjoyment. When you love food, you're more likely to choose foods that make you feel good, both physically and emotionally. Like I said before, if you need to feed your soul with some jelly donuts, by all fucking means go eat the jelly donuts, but just think about it first and again. My way of eating is more sustainable. When you love food which I do and I think a lot of people do and you allow yourself to enjoy it without guilt, you're so much more likely to make balanced and healthy choices. Naturally, I don't need you or somebody to tell me eat two ounces of this and four ounces of that here and don't make it Fuck that. I know it's healthy, you know it's healthy. We all know of that here. And don't make it Fuck that. I know it's healthy, you know it's healthy. We all know what we should and shouldn't be eating. I say this all the time. You know eating eggs for breakfast is better than eating a bowl of Captain Crunch. You don't need a fucking degree to know that. If you don't feel deprived, you're less likely to binge and overeat. So if I ate a donut, I thought about it. I was like, wow, yeah, all right, I ate that, but now I have to make up for it, and make up for it is probably the wrong word, but I have to take that into account because I don't want to eat more bad shit today. Okay, I made a small choice. I thought about it. Yes, I want to eat a donut, but everything else I eat for the rest, about that. So I think that creates a really sustainable approach that you can maintain for life. Look, I don't know if I can maintain it for life, but I've been pretty goddamn good for the last two years. I'm not telling you I haven't put on weight and lost weight I have. My weight definitely fluctuates a little bit, but I am 140 pounds lighter than I was two years ago in April. So I just think it's a much more sustainable approach. And again, the way I do it no shots, no pills, no surgeries, no gym and I know people fucking rip me for saying I don't go to the gym, but I haven't been to the gym since I started this not one single time. I like to walk every day. Honestly, for the last month I've been pretty shitty about that. I am definitely not walking every day, but yeah, you don't need to go to the gym and walking every day. But yeah, you don't need to go to the gym. And I know people are going to go mental. I'm going to start to get emails, but the reality is I lost weight.

Speaker 2: 24:07

Naturally, it's about allowing weight loss to happen as a natural result of living fully and loving the food that you eat. So when you focus on making small smart choices again, because we all know what the better choices are when we're eating you definitely know that eating chicken for lunch is better than eating a big fat double-bacon cheeseburger with, I don't know, oozing ranch. Actually that sounds disgusting, but whatever, you know what I'm talking about. But when we make these small smart choices, like incorporating more whole foods in your diet and staying active in ways that you actually enjoy and practicing mindful eating, weight loss becomes a byproduct of your healthy lifestyle. It's not the sole focus and I think that takes the pressure off the scale and it shifts the overall focus to overall health and well-being Instead of obsessing over numbers. You're encouraged to celebrate the positive changes you're making in your life and I think that's really powerful, and those could be feeling more energetic, sleeping better, simply enjoying your meals without stress. There's so much positive shit to celebrate when you eat that way. So by making these small, manageable changes, you're creating habits that stick.

Speaker 2: 25:10

So it's not like I'm going to do this until I can't, because you're not really thinking about it right. I don't really think like okay, is it? It's just it's become a habit for me to know if I eat something. If I feed my soul in the morning, I feed my soul today. I have to be more careful tomorrow and I think that's and this is a scary word, a scary phrase that's how normal people eat. You know people who can eat whatever they want, whenever they want, and they just they don't seem to put on weight because they know how to eat. And at 411 pounds, I can definitely tell you I had no fucking idea how to eat. Well, I knew how to eat, but I didn't know how to eat right. I didn't know how to eat healthy.

Speaker 2: 25:42

So, just bringing it back to intermittent fasting when comparing intermittent fasting to my way, I just think that it's painfully obvious that my method is a more balanced, sustainable approach and it leads to weight loss and health because, first of all, there's no restrictive rules. You can eat whatever you want Again, just use your head, you know what to eat. And two, you're focused on overall well-being, not just eating in a certain time, when you're focused on living a fulfilling life. Weight loss is, like I said, just becomes a natural byproduct and it reduces the pressure to get those fast results and it helps you build a lifestyle that actually supports some long-term success to get those fast results and it helps you build a lifestyle that actually supports some long-term success. And the third thing it's mindful eating is the cornerstone of my approach and it's what sets it apart from all those restrictive diets like intermittent fasting. Instead of focusing on when you can eat or what you can't eat, mindful eating encourages you to be present during meals. It's simple stuff Savor every bite and pay attention to how your body feels, and that helps you make healthier choices without the need for strict rules or deprivation.

Speaker 2: 26:48

And last, I guess is that intermittent fasting might deliver quick results For me. Honestly, when I started eating mindfully and doing this, I lost weight really quick, but I had a lot of weight to lose. So intermittent fasting might give you those quick results, but it's restrictive and by being restrictive, it makes it difficult to sustain it over the long term. My approach, on the other hand, look, I've been doing it for two years and I was the king of yo-yo dieting. I could do any diet for a few weeks or a few months, but sooner or later I fell off. And now I'm coming up on two years and I'm still doing the same thing and it's working and I'm eating stuff and I love what I'm doing and I'm living my best life. I don't know how it gets better than that.

Speaker 2: 27:27

So, again, intermittent fasting might offer some short-term benefits, but at its core, it's just another diet that relies on restriction and control and, like I said, it might lead to quick weight loss, but the results are temporary and the approach comes with risks that can, in my opinion, harm your relationship with food. So, instead of jumping on that intermittent fasting, consider embracing a more sustainable approach like mine, like live life, love food and lose weight. And I think that when you focus on making small, smart choices, you can achieve that lasting success in a way that really enhances your life rather than restricting it. So, look, my approach. It's not about quick fixes. There's no rigid rules. It's about creating a life that you love. It's one where food is a source of nourishment and joy, not stress and anxiety and restriction, and I just think, loving your food and making sustainable choices, you'll not only achieve your weight loss goal, but you'll also lead a life that you're excited to live every single day, and God knows I've done that over the past couple of years. I'm excited and food is not my sole focus and, for whatever it's worth, my way of eating will change your life in every aspect of your life. So that's really all I have to say about intermittent fasting and I know I kind of went off on a tangent talking about why my way is better but again, I've been on every single diet under the sun and I can tell you that intermittent fasting works, but it's not sustainable. I don't care who you are, you can't eat in an eight-hour window for the rest of your life Bullshit. I would like to speak to somebody who's done it. So focus on following a sustainable plan, a sustainable diet, something you can do for the rest of your life. It's about making small, smart choices. That's the key to losing weight and keeping it off Small, smart choices. You already know what to eat. I don't have to tell you what to eat. Nobody has to tell you what to eat. You don't have to measure your food, you don't have to meal prep. You know how to do this, so knock it the fuck off and do it. So that brings me to the end of my rant on intermittent fasting.

Speaker 2: 29:28

You can buy my book Shut Up and Choose on Amazon. We're an Amazon bestseller. I read you my 1,000th email, so you know people are buying it and loving it and seeing results. People are also starting to check out my online video course called the effortless weight loss academy. You can get it at learnshutupandchoosecom. That's learnshutupandchoosecom 20.

Speaker 2: 29:55

Some odd videos that kind of take you through my whole philosophy. One. Watch it. If you don't lose weight, then you're doing something wrong, because it's impossible not to lose weight with the Effortless Weight Loss Academy. It's so simple, I laid out so simple, but anyway, I feel like I'm doing a commercial. I guess I was doing a commercial there. So that's okay. So there we go. That brings me to the end of my podcast for this week. You can do atkins, you can do paleo, you can do any one of those diets, certainly intermittent fasting, and you'll lose weight short term. You won't be able to sustain it for the rest of your life. I'm six, almost 61 years old. Believe me, I've tried them all, I've been on them all, I've succeeded on them all and I failed on them. The only way to lose weight and keep it off is by making small, smart choices and eating mindfully. You have all the information. Now. The only thing left to do is to shut up and choose.

Speaker 1: 30:55

You've been listening to Shut Up and Choose. 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 jonathan wrestler, boca raton. Until next time, shut up and choose.