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

The Shut Up and Choose podcast cooks, the noise, nonsense and all the bullshit that goes on Instagram influencers spewing your way telling you how to lose weight when they haven't lost a pound on their own. Well, maybe they've lost a pound here or there, but they certainly have never lost real weight and they surely never had the need to keep it off long term. That's what this podcast is about, and today I want to talk about basically something that's seasonal how to lose weight this fall without dieting, starving or joining a gym. And, let's face it, the summer's over the barbecues, the beach days, the pool parties done. Beach season has officially clocked out. If you live in a place where it gets cold, obviously, if you live where I live in Florida, it's always beach season.

Speaker 2: 1:58

But beach season is over for most people in this country, and you know what that means. It means most people are about to go right back into hiding Baggy hoodies, bigger sweaters and a convenient excuse to forget about their health until spring rolls around again. But let me stop you right there. Just because the calendar flipped doesn't mean you get to check out on yourself. You don't get to shove your health into storage with the beach umbrella and the sunscreen. That's the exact cycle that keeps you stuck. Year after year, it's the same thing Panic diet in March, starve yourself through April, crank up the cardio in May, all look halfway decent in June, and then by September, you've already given it all back and by December you're blaming Christmas cookies for the 20 pounds you regained. If that sounds familiar, yeah, I get it. I know because I lived it. And I'll be blunt, it's pretty fucking pathetic. Not because you're weak, but because the cycle is. It's designed to keep you trapped. The diet industry has been selling this lie for decades Summer bodies, detox plans, beach boot camps the translation is temporary fixes that keep you buying again and again but never actually fixing the problem. But here's the truth. Nobody wants to tell you. Health doesn't have a season, energy doesn't have a season, confidence doesn't have a season. You don't get to clock out of your own life for nine months of the year and expect to show up in June ready to shine. That's just not how it works. And if you're listening to me right now thinking, yeah, but I'll start again in the spring, let me be the wake up call. You don't want to hear. That mindset is why you're still stuck. And this isn't about vanity. This isn't about rocking a bikini or flexing on Instagram. Forget all that bullshit. This is about something much bigger. This is about not being winded walking up a flight of steps. This is about not needing two seats on an airplane we talked about that last week. This is about living your fucking life without your body holding you back. You want to know what real confidence is. It's waking up with energy. It's having the freedom to play with your kids, crush it at work and still have fuel left for yourself, right here and right now.

Speaker 2: 4:13

Fall isn't a time to hide. It's a time to act. Summer's over, but your chance to get healthy sure as shit isn't. In fact, this is the best time. No fake deadlines, no vacation-ready panic. Just you, your choices and the chance to finally break the cycle. So you can spend the next nine months hibernating, waiting for June to roll back around. You can decide today that this is the year you stop living on repeat. The leaves are changing, the season is shifting. The only question is are you going to shift with it? So let's talk about this ridiculous idea of a beach body season, and you know what I'm talking about.

Speaker 2: 4:50

The diet industry rolls his shit out every spring like it's clockwork Get your beach body in 30 days. Summer shred, drop 20 pounds before vacation and, like a well-trained army of fucking lemmings, people fall for it again every single year. Here's the playbook, right. You coast through the fall, bulk up a little bit over Thanksgiving, pack on a little more through the holidays and by January you've convinced yourself that this is your year. You sign up for the gym, you buy a stack of overpriced meals and shakes. You flirt with keto again because Becky from a county swears it worked for her that one time. You flirt with keto again because Becky from a county swears it worked for her that one time.

Speaker 2: 5:26

By March, the panic sets in because summer is around the corner and the mirror is not your friend. So what do you do? You slam into starvation by cutting carbs, skipping meals and trying to sweat off six months of choices in six weeks and maybe, just maybe, you look halfway decent for that June wedding or that July beach trip. But here's the punchline by September it's all gone. You put the weight back on the gym membership is collecting dust and you're back to hiding under hoodies until it's time to rinse and repeat next year. That sound familiar? Yeah, of course it does, because it's the same tired scam the diet industry has been running on for decades and it works, not for you but for them. They don't make billions of people who fix their health once and for all. They make billions of people like you hitting the reset button every year like it's a fucking tradition.

Speaker 2: 6:15

And here's what nobody wants to admit there's no such thing as a beach body season. There's just your body, the one you wake up in every single day season. There's just your body, the one you wake up in every single day, the one that carries you to work, that plays with your kids, that tries to survive on four cups of coffee when you're absolutely exhausted. Your body doesn't know what month it is. It doesn't magically care more about being healthy in May than it does in October. Your health doesn't take an off season. So why do you Think about it? Does your heart stop working when it's not summer? Do your joints take a vacation until Memorial Day? Does diabetes only show up when you're in a swimsuit? Of course not, but people act like health is optional until it's time to hit the pool. And the diet industry loves it because it means they can keep selling you this seasonal bullshit like sunscreen or bug spray. But here's the flaw in the whole setup Temporary panic. It means they can keep selling you this seasonal bullshit like sunscreen or bug spray. But here's the flaw in the whole setup Temporary panic.

Speaker 2: 7:07

Dieting never sticks. It never has and it never will. You can't starve yourself into long-term health. You can't detox your tea into a sustainable lifestyle. You can't punish your body for six weeks and expect it to behave for the other 46. That's like cramming for a test you plan on failing anyway. You don't need a summer shred. You need to stop shredding your life into pieces trying to look good for three weekends in July. You don't need a beach body. You need a body you actually feel comfortable living in year round. Because here's the reality check the best time to get healthy was yesterday. The second best time right now. Not when the weather's warm, not when you got a wedding coming up, not when you have a vacation booked Right fucking now.

Speaker 2: 7:54

And let me tell you something else when you stop chasing the beach body myth, something powerful happens. You stop living in 90-day sprints and start living in lifelong wins. You stop treating your health like a deadline and start treating it like a priority. That's when the magic happens. Because here's the thing about real health. It's not sexy. It's not marketed on Instagram with dramatic before and after shots. It's not a three-week cleanse or a 30-day challenge. Real health is boring. It's the daily decision to drink water instead of soda. It's a choice to walk for 15 minutes instead of collapsing on the couch. It's saying no to seconds when you're already full. Small, smart choices every single day. That's the stuff that lasts. That's the stuff that adds up. That's the stuff the diet industry doesn't want you to figure out, because if you do, they're out of business.

Speaker 2: 8:46

So let's bury the myth right now. There is no Beachbody season, there's no deadline, no magical summer window where you're supposed to suddenly care about yourself If you're overweight, if you're exhausted, if you're sick of feeling stuck. The season you need to start is called today. And here's the good news when you flip that switch, you stop playing the diet industry's game, you stop falling for their seasonal bullshit sales pitches and you start living your life on your own terms. So if you're still waiting for next summer to give a damn about your health, let me be blunt You're already behind. Your life is happening right now. Your choices matter now. Don't waste another nine months in hiding, just to panic again when June rolls around. Forget the beach body. Build a life body, one that actually lets you live. So here's why the fall is absolutely the best time, and nobody talks about it.

Speaker 2: 9:44

Fall isn't just pumpkin spice season. It's not just football and Halloween candy season. It's the absolute best time to take control of your health period. And I'll tell you why. Summer is like chaos right Between vacations, kids out of school, barbecues, pool parties, weddings it's nonstop. Everybody's schedule gets thrown off. You eat more junk, drink more booze, stay up later and before you know it, you've drifted way off course. But fall Fall is a reset button. The kids go back to school, work, ramps back up at a normal pace and suddenly you've got structure again, and your structure is your friend. Structure is what gives you the opportunity to actually build habits that stick. Think about it when you know what your day looks like, when your meals are predictable and at predictable times, when you're not hopping from one party to the next, it becomes way easier to plan ahead, easier to grocery shop, easier to pack a healthy lunch, easier to actually choose.

Speaker 2: 10:40

Instead of reacting, summer throws you into survival mode. Fall gives you a chance to thrive. Another thing is the cooler weather gives you less excuses. Let's be real. No one wants to go for a walk when it's 95 degrees and you're drenched in sweat before you even hit the end of the block. Summer heat becomes one more excuse to stay inside, flop on the couch and start again tomorrow. Fall changes that. The air cools down, the humidity drops and suddenly being outside feels good again. Walking becomes pleasant, not punishment, and you don't need a gym membership or a Peloton or some fancy plan. You just need your feet and 15 minutes.

Speaker 2: 11:19

Fall is built for movement. Raking leaves that's exercise. Walking around the neighborhood while the leaves change Exercise. Taking your kids to soccer practice and actually walking the sidelines instead of crawling on your phone Yep, exercise. Stop overthinking it. Fall gives you free, easy opportunities to move more, so take them.

Speaker 2: 11:39

Another bonus the kitchen becomes your ally again. In the summer, no one wants to cook. It's too hot to turn on the oven, so you default to takeout or delivery or grabbing something quick on the run. That shit adds up fast on your waistline and on your wallet. But in fall, cooking actually feels good again. Soups and roasted veggies, crockpot I love crockpot meals Healthy food that's simple, filling and way better for you than that drive-thru garbage. You can batch, cook on Sundays and freeze portions and suddenly the week is set. You know, I'm not a prepper, I'm not a meal prepper, but if that's your thing, that's awesome. That's not dieting. That's called being prepared. And here's the kicker Healthy comfort food exists. You don't need the salad in December to stay on track. You just need to make smart swaps and stop using the cold weather as an excuse to eat like you're bulking for hibernation.

Speaker 2: 12:31

The biggest reason fall is great is In summer, everything feels like a countdown. Oh, I need to lose 15 pounds before vacation, I need to get in shape before the pool party. It's this constant panic clock ticking down on you and you know what pressure like that creates Stupid decisions, crash diets, starvation, detox teas and then always the burnout. But in the fall, that pressure's gone. There's no beach day looming over your head, there's no pool party. You're trying to survive. That gives you freedom Freedom to actually slow down, build habits that work and focus on sustainable choices.

Speaker 2: 13:09

Fall is the season with no fake deadlines, and that's exactly why it's the season that sticks, if you let it and here's, I guess, the most important part. If you wait until January to start fresh, you've already lost. You'll spend November and December binging on stuffing and pies and cookies and booze. Then you'll hit January with 15 more pounds and 15 more excuses. But if you start in the fall, you'll walk into the holidays with momentum. You're not the person stuffing their face, because I'll start January. You're the person already making choices, already in control, already deciding what goes on your plate and what doesn't. Think about how much easier January will feel if you already spent three months building habits instead of undoing damage. You'll enter the new year ahead, not behind. And let me tell you that feeling changes everything. And here's the truth.

Speaker 2: 14:03

Fall is a season where most people disappear. They hide under their hoodies. They use the weather as an excuse to slack. They tell themselves I'll get serious in January. Don't be that fucking person. Fall can either be your hiding place or your launch pad. You decide. Do you want to wake up in June looking and feeling the exact same or even worse than you do right now, or you want to wake up in june knowing you started when everybody else was snoozing? Because that's the choice. Every bite you take, every walk you go on, every excuse you let slide. It all adds up. Small, smart choices made in fall lead to big results by summer. So stop waiting for fucking beach body season. It doesn't exist.

Speaker 2: 14:41

Your season is right now and, like I said earlier, fall and winter, where most people vanished at, the season of baggy sweaters, big jackets and basically kind of hibernation. And people love it because it lets them hide out of sight, out of mind. I did that so out of sight out of mind, right wrong. The baggy hoodie doesn't erase the extra 30 pounds. The winter coat doesn't cancel out your choices. The truth is still there. You're just pretending it isn't, and pretending is exactly what's keeping you stuck. So let's call it what it is. Hoodie season is just another excuse. It's comfort clothing turned into a cover-up. People joke about it all the time. Well, thank God for fall, I can finally wear layers again. The translation on that is I'm relieved, I don't have to face the body I built this summer.

Speaker 2: 15:31

But here's the problem with hiding. When you hide from the world, you also hide from yourself. When you hide from yourself, you stop taking responsibility. Suddenly, the mirror isn't a wake-up call anymore, it's just background noise. You avoid and take it from someone who avoided the mirror at all costs. It just becomes background noise, and avoiding the truth is the fastest way to stay stuck exactly where you are.

Speaker 2: 15:54

Think about what most people do between October and March. They eat more, they move less, they justify every bad choice of the weather or the holidays or I'll start fresh in January. And then they wonder why they feel like shit, why their energy tanks and why their clothes stop fitting by New Year's Eve. You can't hide your way into health. You can't cover yourself in layers and hope the problem goes away. Hibernation is regression. Every day you check out, you're digging the hole deeper. And let me say this about as bluntly as like if you choose to hibernate, don't you dare act surprised in June when you're miserable at the beach again. You built that misery with every excuse you made last fall.

Speaker 2: 16:32

But now here's the opportunity, because it's not all bad news. The same season people used to disappear can be the season you quietly transform. As you know, I lost 140 pounds and I didn't tell anybody. I just did it and really didn't talk about it. So while everyone else is snoozing and overeating and pretending their hoodie is a cloak of invisibility, you can be putting in the work Small, smart choices consistently while no one's watching.

Speaker 2: 16:57

So imagine this you spend the next three months walking daily, eating with intention, being present, drinking your water and holding yourself accountable. No crash diets, no panic deadlines, just showing up for yourself every single day. By the time spring rolls around, you won't need to panic. You won't be scrambling to undo six months of damage. You'll already be there, and that's a feeling most people will never know because they're too busy hiding.

Speaker 2: 17:26

And at the heart of all this is ownership. So stop outsourcing your choices to the seasons. Stop acting like the weather, the holidays or the time of year has any power over you. It doesn't. The only power they have is the power you give them. You're either in control or you're making excuses. I know that's harsh, but that's it. You're either in control or you're making excuses. There's no middle ground. You're either choosing to act or you're choosing to hide. And yes, not making a choice is a choice.

Speaker 2: 17:53

So when you reach for that hoodie, ask yourself am I wearing this because it's cold or am I wearing this because I'm ashamed? And if the answer stings, good. That sting is a signal. It's a wake-up call that you've been ignoring. But here's the best part you don't have to overhaul your life. You don't need to suddenly become a gym rat or live on chicken and broccoli. All you need to do is start making small, smart choices and stack them Swap water for soda, walk 15 minutes after dinner, cook three dinners at home instead of ordering takeout, or even go to bed 30 minutes early. None of that's dramatic. None of that is Instagram worthy. But all of that adds up and that's how I lost 140 pounds and kept it off. Not by hiding, not by waiting for summer, by choosing every single day, even when nobody was looking. And this is kind of where most people fuck themselves over.

Speaker 2: 18:46

They think eh it's already October, the holidays are coming. I'll just start in January. But January is not a magic reset button. It's just another excuse wrapped in a calendar date. If you wait until January, you're not starting fresh, you're starting behind. You're starting heavier, more tired, more frustrated and more buried under your own excuses. But if you start now, you walk into January with momentum. You're not starting over, you're building on the progress you already made, and momentum is priceless. It makes the next step easier and then the next one one until suddenly you're not hiding anymore, you're actually living. So here's my challenge to you Stop hiding, stop waiting for summer or January or Monday or whatever imaginary starting line you've convinced yourself that you need.

Speaker 2: 19:32

The only starting line that matters is today. You don't need perfect conditions, you don't need a clean slate, you don't need the stars to align. You just need to choose right now. Because here's the truth the choice you make today decides the body you wake up in tomorrow and the body you wake up in next summer and the life you wake up to five years from now. So what's going to be? Another season of hoodies, excuses and hiding, or the season you finally stop running from yourself and start building a life that you're proud of.

Speaker 2: 20:04

So, all right, enough of this talk. It's time to get specific. Because here's the thing All the motivation in the world doesn't mean shit if you don't actually do something. And doing something doesn't mean burning your life down, throwing out every carb in your house or signing up for a 90-day boot camp that you'll quit in week two. It means starting small, picking one or two simple, smart choices that actually fit in your life. Not Instagram, not a diet plan your life. So let's break it down.

Speaker 2: 20:32

Notice I didn't say overhaul your entire diet. I didn't say go keto, cut out sugar or live on celery juice. I said one swap. Why? Because the human brain doesn't do well with 17 changes at once. That's why all those total lifestyle reset programs fail. You get overwhelmed, you burn out and you go back to your old habits. But one swap you can handle. One swap If you're drinking soda every day, swap it for water or sparkling water. If dessert is a nightly ritual, cut it back to weekends only. If you eat out five nights a week, cook one of those meals at home instead. It's not glamorous Nobody's giving out gold medals for switching Coke to water but over time that swap saves you hundreds of calories a day. Multiply that by weeks and months and suddenly you're actually making progress without feeling like you're in food jail. I also want you to notice I didn't say join a gym or sign up for CrossFit or train for a marathon.

Speaker 2: 21:28

I said walk 15 minutes every day. You got 1,440 minutes in a day, and if you're telling me you can't find 15, I'm calling bullshit on you. You spend more than that scrolling Instagram or watching shitty reality TV. Walking is underrated because it's not sexy. No one's posting their epic games from 15-minute walk, but you know what walking does? It gets your body moving, it clears your head, it improves your energy and it proves to you that you can build consistency even in small doses. Start with 15 minutes, same time every day, if you can, so it becomes a habit Morning before work, during lunch, after dinner. It doesn't matter when. What matters is that you actually do it. And's the secret, once you're consistent, that 15 minutes often turns into 20, then 30, not because you force it, because it feels good, and that's how habits grow.

Speaker 2: 22:19

All right, this next one is huge. Most people don't gain weight because they eat one bad meal. They gain weight because they're always reacting hungry, grab whatever's fastest, busy order, take Order, takeout, tired Like we have something garbage and call it dinner. When you live in reaction mode, food controls you, but when you have a plan, even just a little, you take the wheel back. I'm not talking about spending 12 hours on Sunday meal prepping chicken and broccoli. I would never fucking do that and I would tell you don't do it. I'm saying write down three to four dinners for the week before you go grocery shopping. Cook a little bit of extra so you have leftovers for lunch. Keep easy, healthy staples on hand, things that you can throw together in 10 minutes. That small amount of planning saves you from a dozen bad choices later and bad choices avoided. That's progress.

Speaker 2: 23:11

Next is don't try to do everything at once. This might be the most important point of all. Stop trying to fix your entire life overnight. That's not how real change works. If you try to change your food, your workouts, your sleep, your mindset and your schedule all at once, you'll crash, you're going to burn out, it's not going to work, and when you crash, you tell yourself see, I can't do this, I'm a failure. And then you're back to square one. So instead, just focus on one or two things Nail them, let them become second nature. Then add more, brick by brick, step by step. That's how you build something that lasts. So here's the challenge on that one, pick one food swap, commit to one 15 minute walk a day, plan just a few meals ahead instead of winging it. That's it. Not 20 things, not a total reset, just those three. Because here's the truth. Your health doesn't come down to massive, dramatic gestures. It comes down to small, smart choices, repeated every day. Do that and six months from now, you won't even recognize the person who thought a hoodie could hide them from reality.

Speaker 2: 24:10

Here's the trap that most people fall into. They treat fall like the end of the year, the end of routines, the end of energy, the end of possibility. Everything becomes about coasting into the holidays and waiting for January to bail them out. But let me flip that script. For you, fall isn't the end of anything. Fall is the beginning. It's the launch pad for your health journey.

Speaker 2: 24:28

So think about it. The leaves are changing, the season is shifting. Why shouldn't you, why shouldn't this be the time you stop repeating the same tired bullshit and actually start something that lasts? The problem is that people love deadlines. I'll start Monday. I'll get serious in January. I'll be ready by summer. It feels safe to kick the can down the road because the future you always seems like they'll have their life together. But let me ask you, how many future you's have you already burned through? How many summers have you said next year will be different, only to show up the exact same or even a little worse? Here's the brutal truth. If you don't change your choices now, you won't change by then. The calendar doesn't magically fix you. Summer doesn't magically shrink you. Fall doesn't magically doom you. The only thing that changes your life is the decision you make in this moment. So let's do this.

Speaker 2: 25:18

Picture yourself next June, two possible versions. Version one it's June, the sun is shining. You're pulling the same tired hoodie trick at the beach, hoping no one notices that you don't want to take your shirt off. You're exhausted, you're frustrated, you're disappointed again and the worst part, you knew it was coming and you've been here before. But version two it's June, the sun is shining and you feel lighter, physically and mentally. You've got energy, you're close fit, you're not panicking about hiding. You're actually enjoying yourself and you're proud because you know how the choices you started making last fall got you here. Same date, same you, two completely different outcomes, and the only difference is what you do today.

Speaker 2: 26:01

Your life doesn't wait for the summer. This isn't about a bikini or looking good at a pool party. Forget all that bullshit. This is about how you feel living your actual life. This is about energy, confidence and freedom. It's about being present with your kids. It's about performing better at work. It's about not being chained to your excuses anymore. By next summer, you can either be standing in the same place you are right now, or you can be looking back at this exact moment saying thank God, I started.

Speaker 2: 26:28

Then. Which version do you want to meet? All right, here's where I'm really going to challenge you. Don't waste another fall. Don't coast through another winter waiting for January to fix it. Don't lie to yourself that summer will somehow be different if you keep making the same choices. Instead, choose now. Choose today. Choose this season as your starting point, not your hiding place, not your offseason, your beginning, because fall isn't the end of something. Fall is the start of the story where you finally took control. So here's the question that you have to answer out loud to yourself right now which version of yourself do you want to meet in June? Pretty simple. Which version of yourself do you want to meet in June? Pretty simple.

Speaker 2: 27:10

Here's the part where most people expect some gentle rap. Have a nice bow in the conversation. Well, just do your best and maybe things will work out. Fuck that, that's not me, because if you listen this far, you don't need more sugarcoat. You got this platitudes. You need the truth.

Speaker 2: 27:25

The truth is you've been waiting too long, waiting for the right time, waiting for things to calm down, waiting for Monday, waiting for January, waiting for summer, and guess what? That waiting is exactly why you're stuck. There is no perfect Monday, there is no magical season, there is no calendar date that suddenly makes everything easier. All you've got is now, and if you don't use it, you'll lose it. So stop waiting for next season, stop waiting until next Monday, stop waiting for the mythical right time. The time is now. Let me say it again, so it sinks in. The time is fucking now. Summer didn't define you, the scale didn't define you, the swimsuit didn't define you, but what you do, this fall, that will.

Speaker 2: 28:07

This is your season, not to hide, not to hibernate, but to choose. Choose water over soda, choose a walk instead of the couch, choose cooking instead of ordering out. Choose to own your life instead of waiting for it to magically fix itself. And here's the deal. You don't have to do it alone. I'll give you the playbook. I'll give you the exact tips that help me lose 140 pounds and keep it up. Simple, no bullshit. Small, smart choices that actually work in the real world. So if you're tired of spinning in circles, if you're sick of diets that don't stick, if you're done waiting for the right time, then it's the time to act. Here's what I want you to do Head over to JonathanWrestlercom, slash free tips and sign up for my free weekly weight loss tips.

Speaker 2: 28:45

Every Wednesday, you'll get one quick, simple, effective tip. It takes less than a minute to read and can actually move the needle in your life. No gimmicks, no detoxes, no diet culture bullshit Just the truth, because the truth works. And while you're at it, make sure you follow me wherever you hang out Instagram, linkedin, facebook because I'm always dropping daily doses of the same snarky, straight up truths the stuff the weight loss industry hopes you never figure out. Here's the bottom line. You can close this episode and go back to hiding, waiting and promising yourself someday, or you can make today the day you actually start, by next summer, you'll either be in the same place you are right now or you'll be looking back proud that you chose today. The choice is yours. But if you've been waiting for a sign, this is fucking it. So stop waiting and start choosing. I'm tired from that. But anyway, you can get my book Shut Up and Choose on Amazon. We're an Amazon bestseller. Definitely.

Speaker 2: 29:44

I would recommend you sign up for my weekly tips. They're absolutely free. They don't come with any sales nonsense or bullshit. Go to my website, jonathanwrestlercom slash free tips Every Wednesday morning in your inbox Doesn't even make you do any work, it just shows up in your inbox. So that's jonathanwrestlercom slash free tips. That's about all I have to say for today. I promise you that if you start today, literally today, literally right now, by next June you'll be like fuck, that was worth it. Wow, I'm so happy I started back in September because you'll be I don't know how many months, that is, six, eight months ahead of the game. You don't have to wait till January. You're already in progress mode. You're already moving the needle.

Speaker 1: 30:29

It's really all about small, smart choices and now the only thing left for you to do is 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 JonathanWrestlerBocaRaton. Until next time, shut up and choose.