February 19, 2025 • 27 mins
Ever wonder if you can shed pounds without bidding farewell to your favorite foods or hitting the gym? On "Shut Up and Choose," I shake up the narrative around weight loss by sharing my own journey of losing over 140 pounds without sacrificing life's culinary pleasures. Discover the grounding truth: it's not about fancy diets or magical foods, but about maintaining a calorie deficit. Listen in as we cut through diet culture's noise, debunking myths about carbs, sugar, and the idea that some foods magically make or break your weight loss efforts. Spoiler alert: it's all about balancing calories in versus calories out.
Explore how your metabolism works—it's not a mystery or an enemy, but a complex car engine that can rev up with the right fuel and activity. We break down the components of metabolism and the importance of nutrient-dense foods that don't just fill you up, but leave you feeling satisfied and energized. Learn why aging doesn't have to mean gaining weight, and how incorporating lean proteins, fruits, and veggies into your meals supports sustainable weight management. Get ready to make mindful choices that transform not just your body, but your whole approach to health and happiness. Grab a slice of pizza and tune in; it's time to get real about your well-being!
Lose Weight Without Starving or Obsessing! Learn the simple, no-BS system that helped me lose 140 pounds naturally—no extreme diets, no endless gym hours, just real, sustainable fat loss for real people.
Join the Effortless Weight Loss Academy HERE
Please leave me a review on whatever platform you listen to your podcasts.
Send me questions or comments to Jonathan.Ressler@gmail.com
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
If you're a whiny snowflake that can't handle the
truth, is offended by the wordfuck and about 37 uses of it in
different forms gets ass hurt.
When you hear someone speak theabsolute, real and raw truth,
you should leave Like right now.
This is Shut Up and Choose, thepodcast where we cut through
(00:25):
the shit and get real aboutweight loss, life and everything
in between.
We get into the nitty gritty ofmaking small, smart choices
that add up to big results.
From what's on your plate tohow you approach life's
challenges.
We'll explore how the simpleact of choosing differently can
transform your health, yourmindset and your entire freaking
(00:48):
life.
So if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut up, because
we're about to choose our way toa healthier, happier life.
This is Shut Up and Choose.
Let's do this Now.
Your host, jonathan Ressler.
Speaker 2 (01:14):
Hey everybody, welcome back to Shut Up and
Choose the podcast where we cutthe noise and nonsense and diet
issues and all the garbage thatall these Instagram and social
media gurus are throwing yourway, telling you how to lose
weight even though they've neverlost a pound themselves.
Well, I'm here to tell you, asyou know, I've lost over 140
pounds.
It's still going, kept it offfor over a year, didn't spend a
(01:36):
minute in the gym, didn't diet,didn't give up the foods that I
loved.
I just figured out a way to eatthe right foods and eat the
foods that I loved and lose theweight and keep it off.
So if that's something you'reinterested in, hey, you're in
the right place.
So, look, everybody is alwaystalking about this thing, right?
This one, the magic thing.
And it is the magic thing.
It's actually the only way tolose weight, and that's to be in
(01:58):
a calorie deficit, right?
You have to eat less calories,then you burn.
Pretty straightforward.
I started thinking about thatand I've never been one to count
calories, track that shit,because I believe inherently, we
all know what to eat and youdon't have to be an internet
guru, you don't have to be ascientist to know that a bowl of
Captain Crunch is definitelymuch worse for you for breakfast
(02:18):
than a couple of eggs.
It's not rocket science here,but I did want to talk a little
bit more about a calorie,because calorie is like one of
those things that everybody isconcerned about and it's one of
the biggest lies in the dietculture the idea that certain
foods make you gain weight whileother foods magically burn fat.
(02:38):
That's just such a crock ofshit.
You've heard it all before.
Hey, pizza makes you fat orcarbs make you fat.
Everybody's talking about ketoand paleo.
Carbs make you fat and ofcourse, the big one, sugar, is
the devil and it will instantlymake you obese.
And of course, then there's theclassic.
This one kills me.
If you eat clean foods likekale and quinoa, you can eat as
(03:02):
much as you want and never gainweight.
And guess what?
All those things that I justsaid, they're all bullshit.
No single food makes you gainweight and no single food makes
you lose weight.
It all comes into calories inversus calories out.
So balance energy.
So sit back, grab a snack andeven if it's pizza, that's cool
(03:25):
with me.
Grab a snack and let's break itall down.
So the first thing I want totalk about, I guess, is really
what the hell is a calorie?
Everybody talks about calorieslike we all know what it is, but
it's pretty simple.
A calorie is just a unit ofenergy.
That's it.
That's all a calorie is.
It's a unit of energy.
(03:47):
So what a calorie is and it'snot a curse, it's not a
punishment, it's not somethingyou need to be scared of it's
just energy that your body usesto function.
So your body needs calories todo everything.
It needs calories to keep yourheart beating.
It needs calories and energy topower your brain.
So you can think clearly, whicha lot of people in the diet
industry don't seem to do.
(04:07):
Calories are the energy thatallows you to move, to work out
if you're into that kind ofthing and to basically not
collapse on the floor like somesack of shit keeps you going.
And, of course, calories helpto repair your cells and keep
you from getting old age andcrotchety and looking like shit.
Calories are not the enemy.
(04:28):
Excess calories are the enemy.
So I thought that maybe I'd talka little bit about because
everybody usually accuses mymetabolism slow.
That's a bunch of shit, butmaybe one-tenth of 1% have a
slower metabolism, but not aslow metabolism and, unless
you're a doctor, you went to thedoctor and he told you yes, you
(04:49):
have a slow metabolism.
You don't.
I'm telling you you don't.
But anyway, your metabolism isbasically your body's engine and
it keeps everything running,kind of like a car, but unlike a
car engine that only burns gaswhen you press on the gas pedal
well, that's not entirely thedrum to talk about that a car
engine that only burns gas whenyou press on the gas pedal Well,
that's not entirely true.
I'm going to talk about that.
Your body burns calories allthe time.
Even when you're sitting,you're sleeping, you're watching
(05:12):
TV on the couch and evenscrolling on Instagram.
Your body is burning calories24-7.
So there's basically three waysthat your body burns calories,
and this is really important toknow, and I'm not going to sit
here and tell you I knew this.
I had to go out and actuallyresearch it and figure it all
out and then try to dumb it downenough so I could actually
(05:32):
understand it.
So let me tell you what I found.
So the first way is your basalmetabolic rate, so also it's
called your BMR.
So this is the energy that yourbody needs just to stay alive.
So when I was talking beforeabout sitting on the couch or
scrolling Instagram your bodyburning calories, that it's
burning calories.
It's burning calories 24 hoursa day, no matter what you're
doing.
(05:59):
And if I use that car kind ofanalogy, think of it as your car
idling You're in idle mode.
If you did nothing but just layin bed all day, you'd burn a
lot of calories.
Just by breathing, by your bodypumping blood and just keeping
all your organs working, there'sa lot of calories being burned.
So BMR is why you could eatfood and not immediately blow up
like a balloon.
Right, think about it.
If your body wasn't burningthat food and we'll talk a
(06:19):
little bit more about that you'dblow right up.
So your body is constantlyburning calories to keep you
alive.
Then the second, I guess part ofyour metabolism is the thermic
effect of food, and that makesup.
Oh, by the way, your basalmetabolic rate is 60 to 70
percent of the calories you'llburn.
The thermic effect of food isabout 10 percent of the calories
(06:43):
that you'll burn, and what thatis is your body actually burns
calories when it's digestingfood.
So you may not know this, butyou should.
Protein takes the most energyto digest, which is why high
protein diets definitelyslightly boost your calorie burn
.
It's why things like paleo andcarnivore really boost your
(07:04):
caloric burn, because you'reeating the food that's the
hardest for your body to burn,and that's not I'm not giving
you like a free pass to eatsteak all day, but it really
does explain why protein keepsyou fuller for longer, because
it takes your body a lot moretime to burn, like when you eat
things that are high in fat.
Your body doesn't have to work.
(07:25):
It's hard to burn that shit andyou don't stay full and again.
So your basal metabolic ratetakes about 60 to 70 percent of
all the calories burned.
Another 10 percent comes fromthe thermic of effective food,
and then the last 20 or 30percent of calories burned come
from physical activities, andthis, honestly, is actually the
only part that you control.
(07:46):
So your movement, yourexercising, even if you're
fidgeting or just standing up,some people just move more.
I'm definitely ADHD.
I move around a lot.
I didn't walk a lot when Ifirst started, but I definitely
move a lot.
They got like me.
I fidget, I pace, I'm alwayskind of adjusting myself and
that means I burn more calorieswithout even thinking about it.
(08:06):
So the more active you are, themore fuel or calories you're
going to burn.
And I touched on this before.
If you use it as a real lifeexample, your basal metabolic
rate is like a car, or yourmetabolism, rather, is like a
car and your BMR is like yourengine running on idle.
You just sit there and don'tmove, don't press the gas.
(08:30):
You're still going to burn thegas in the car, it's still going
to use up gas.
The thermal effect of food islike the gas that you actually
use to actually keep the car toprocess the fuel.
So your body burns energy justby digesting food.
And then, of course, theactivity, which you know is
driving the car.
So the more you drive, thefurther you drive, the faster
(08:50):
you drive, the more gas you'regoing to use.
Same thing goes with caloriesthe more you move, the more fuel
you burn.
So if you eat more caloriesthan your car needs or more fuel
than your car needs, the extracalories get stored as fat.
If you eat less fuel than youburn, you lose weight.
It's pretty simple.
(09:10):
So if you burn more gas thanyou have in your car, it's going
to run out of gas and it'sgoing to stop.
Just like if you burn morecalories than you consume, your
body's going to stop storing fatand you will lose fat.
So that's really how yourmetabolism works, and I'm only
giving you that example to letyou know that in that basal
(09:33):
metabolic rate, 60 to 70% of thecalories your body burns comes
from just keeping it alive, andphysical activity is only making
up 20 or 30%.
So, yes, you can increase youractivity and yes, you can move
more and do all those things,but the bottom line is your body
is burning calories when it'sjust standing still, when you're
scrolling on Instagram.
So that tells me that it's muchmore important to think about
(09:59):
the food that you eat than howmany hours or minutes or days or
crazy shit you're going to doin the gym.
You can't move enough tooutpace a bad diet, and this
just proves that your body needsthe right fuel to burn to lose
weight.
So let me give you a couple ofthe metabolism myths that we
(10:20):
just need to get rid of.
They're not based in science,they're not true.
They're a bunch of shit.
So here's a couple of them.
So myth number one is thateating small meals throughout
the day speeds up yourmetabolism.
That's one that I see and hearall the time.
You have to eat small mealsthrough the day and, honestly,
it does kind of sound logical atfirst.
(10:42):
If I eat more often, my bodywill keep burning calories all
day long, like throwing woodonto a fire.
But here's the actual truth, inthat your metabolism does not
care how many meals you eat.
It doesn't give a shit.
If you eat three meals, twomeals, ten meals, it doesn't
matter.
What matters is your totalcalorie intake, not the timing
(11:04):
or the frequency of meals, butthe number of calories you take
in, how much gas you put in thetank.
So whether you eat six smallmeals or two big meals, your
body processes the same amountof calories.
And just to prove that, a studythat was published in the
British Journal of Nutritioncompared people who ate three
(11:25):
meals a day versus people whoate six meals a day, and guess
what?
There was absolutely nodifference in metabolism or fat
loss.
None, zero, zed, nada, niente,nunca, nothing Doesn't matter
how many meals you eat in a day.
How many times you eat, it justdoesn't matter.
It's you eat in a day, how manytimes you eat, it just doesn't
matter.
It's all about calories.
So another study in obesityreviews I sound like I know
(11:47):
these fucking magazines, but IGoogled it found that meal
frequency had zero effect onweight loss when calories were
controlled.
The only reason that eatingsmall meals might help you is it
keeps you from feeling hungryand prevents binge eating.
But if you prefer to eat biggermeals three big meals, two big
meals go right ahead.
(12:08):
That's fine too.
It all comes down to caloriesin versus calories burned
Another myth that I hear and ofcourse this is big, with the
intermittent fasting nuts outthere and anybody that's on a
fad diet or one of these crazythings I'm going to call a nut.
But anyway, people think thatskipping breakfast slows down
your metabolism.
(12:28):
And yes, the old breakfast isthe most important meal of the
day.
Lecture, guess what it's not.
Skipping breakfast does notslow your metabolism.
Your metabolism is working allthe time.
And again, here's the sciencebehind it.
A study in the American Journalof Clinical Nutrition found no
(12:48):
zero metabolic differencebetween people who ate breakfast
and the people who skipped it.
Another study showed thatintermittent fasting, which I
just talked about, whichinvolves skipping breakfast,
also had zero effects onmetabolism and, honestly, in
some cases it actually helpedpeople lose fat.
So I'm going to do a podcast ina week or two about
(13:11):
intermittent fasting.
I'm going to rip the fuckingshreds, but there are some
benefits to it.
The third one is your metabolismslows down as you age, so
you're doomed to get fat.
God knows, I use this one allthe time.
Wow, I'm 59 years old.
My metabolism.
That's bullshit.
The reality is, yes, yourmetabolism does slow down
(13:32):
slightly as you get older, butnot nearly as much as people
think.
Not nearly as much as theexcuse that I used before.
Yeah, I'm old, I'm 59.
I'm almost 60.
Now I'm almost 61, but that'sbeside the point.
But your metabolism does slowdown a tiny bit, but not as much
as you think.
What really happens?
If you want to know what reallyhappens and why people feel
(13:54):
their metabolism slow down, it'sbecause you move less.
Right.
As you get older, you move less.
You might exercise less guilty.
You might have a desk jobinstead of an active lifestyle
guilty.
You might naturally lose somemuscle mass which burns calories
.
Guilty, guilty, guilty.
That's what happens when youget older.
(14:15):
You have a job, whatever you'resitting at a desk, you're not
as active as you once were.
That's the problem.
You're not burning as manycalories.
It has nothing to do, or verylittle to do, with your
metabolism.
And here let me give you thescience, because I don't want to
hear people going crazy aboutI'm saying that your metabolism
doesn't slow down.
A 2021 study in science foundthat metabolism stays stable
(14:37):
from ages 20 to 60.
That basically means now Idon't know it didn't say
anything about after 60, butthat basically means your
metabolism is not the reasonyou're gaining weight, so get
over it.
So, now that we know burningcalories is the key, burning
more calories and you choose.
What is it that you should beeating, what are the best
(15:00):
calories for you to be eating?
And, of course, this should notcome as any surprise.
It's nutrient-dense foods.
So I'm going to talk a littlebit in a minute about why eating
you can eat junk food and stilllose weight, as long as you
burn more calories than youconsume.
Let me talk about why nutrientdensity is important, because
it's the game changer, honestly,that most people always seem to
(15:22):
ignore.
A nutrient-dense food is onethat's packed with vitamins,
minerals, fibers and a lot ofother really good stuff into a
relatively low amount ofcalories and those things.
Yeah, I probably don't need totell you this.
But, of course, lean proteinlike chicken, fish, eggs and
tofu if you like to eat that dogshit, I personally don't,
(15:42):
although I've had it, it's notso bad.
So, anyway, lean proteins likechicken, fish, eggs and tofu.
Vegetables I know everybodytells you about, but listen to
what I have to say in a minute.
And fruits we all know thatfruit is nature's candy, but
it's actually good for you.
By the way, if you ever hearone of those assholes on
Instagram tell you that fruit ismaking you fat, run for the
fucking hills, because that istruly a moron.
(16:05):
Then eat whole grains likequinoa, oats, brown rice I eat
overnight oats every morning forbreakfast.
I just recently had some quinoaI was shit on quinoa, but
actually the way Vicky makes itis pretty good.
And eat healthy fats like nuts,seeds, avocados.
Those foods are nutrientpowerhouses and that means they
give your body everything itneeds to function without
(16:27):
overloading you with like junkcalories that make you feel like
shit.
I was the king of junk food.
I ate so much junk food.
If it was a drive-thru I ate it.
I loved donuts, I loved allthat junk food, but it made me
feel like shit.
So when you eat those emptycalories, that shit's loaded
with fat and sugar.
You see a lot of chips.
I was never a big soda drinkerbut I loved sweet tea when I
(16:49):
lived in North Carolina andthose shitty foods just give you
a ton of calories with almostno nutrition and that's why you
feel hungry again fast withalmost no nutrition and that's
why you feel hungry again fast.
Your energy crashes and yourbody actually struggles to
function properly.
So I always say that you can eatwhatever you want and lose
(17:10):
weight.
People say, oh, how is thatpossible?
I can eat whatever I want andlose weight, because technically
that's true.
So if you eat 1,500 calories of, let's say, pizza and soda
every day but your body burns2000 calories, you're going to
lose weight, period.
It's scientific.
There's no way around this.
If you eat less calories thanyou burn, you're going to lose
(17:32):
weight, but you're going to feellike shit because junk foods
lack the protein, the fiber andnutrients that keep you full.
You're going to be hungry allthe time and that's going to
lead you to binging and a lot ofsmall bad choices.
Your body needs nutrients tofunction.
Bottom line Starving ofvitamins and minerals slows down
fat loss, it wrecks your energy, it makes you feel like shit.
(17:53):
So you're going to lose muscleinstead of fat because you got
no protein in your body.
So All that to say yes, you caneat whatever you want, but you
just have to be careful of howmuch of that thing you eat.
So I'm not saying don't evereat a donut or don't ever eat
pizza.
Yeah, by all means eat them,eat whatever you want, but just
don't make your whole diet thosethings.
(18:14):
I'm telling you.
You can eat whatever you choose, as long as you're aware of
making good choices, small,smart choices.
So why are these nutrient-densefoods the better choice for
weight loss?
Well, it's pretty easy.
They keep you full longer,which I talked about.
High-quality foods like I don'tknow, protein and fiber and
(18:35):
healthy fats keep you satisfied.
So you're not constantlythinking about your next meal.
I was always thinking aboutwhat am I going to eat next?
I'm going to eat this now, butin two hours I'm going to eat
that.
So, again, those proteins, thechicken, the fish, the beef they
slow digestion and they keepyour craving in check.
The fiber expands in yourstomach and keeps you feeling
full and healthy fats.
Eating fat does not make you fat.
(18:56):
Healthy fats take longer todigest and they provide long
lasting energy.
And if you compare the junk,where you'd be hungry again in
an hour, there's zero substanceto that junk food.
Your body also burns morecalorie digesting real food
compared to junk.
We talked about the thermiceffect of food.
Right, we talked about thatearlier.
Protein has the highest thermiceffect of food and your body
(19:19):
burns 20 to 30% of its caloriesdigesting protein.
So fiber also requires energyto break it down, so it keeps
your metabolism revved up.
If we're going to use the caranalogy, junk food digests fast
and easy, meaning you burnalmost no extra calories from
eating it.
Another thing about nutrientdense foods they prevent energy
(19:40):
crashes and cravings.
So like you ever eat a donutand you feel like starving an
hour later, that's becauserefined carbs and sugar spike
your blood sugar and then crashit hard.
Nutrient-dense foods, on theother hand, stabilize your blood
sugar, meaning you don't havethe energy crashes, you have no
cravings for more sugar and youhave no irrational hunger that
(20:01):
leads to small bad choices.
Another thing they do theysupport muscle growth.
So losing weight is great, butkeeping muscle is even better,
and junk food definitely won'thelp you with that.
Protein and nutrients from realfood help you maintain muscle
while losing fat, and moremuscle the more fat you burn.
Muscle burns fat better thanfat burns fat, so it's easier
(20:24):
weight loss.
So if you lose muscle whenyou're dieting which I was very
careful about, I didn't want tolose muscle, so I did eat a lot
of protein your metabolism willdefinitely slow down a little
bit, making weight loss just alittle bit harder in the long
run.
So how do you get rid of junkfood and increase your
nutrient-dense food withouthating life, because that's
really important to me.
(20:44):
I couldn't go on a diet where Ihad to deprive myself and do
all these ridiculous changes.
So the first thing I tell youis you got to add before you
subtract.
So instead of going cold turkey, just add some whole foods into
your meals before you'recutting junk.
It's pretty easy Keep theburger, but swap out the fries
for a side salad.
You're eating morenutrient-dense foods.
(21:08):
Still eat pizza, but add alittle bit of lean protein on
the side.
I know that sounds crazy.
But eat your pizza, but addsome lean protein.
You love ice cream?
Great.
Try some Greek yogurt.
I have learned to love Greekyogurt with some fruit in it.
It's delicious.
Easy thing on snacks I was a bigsnacker, but an easy thing is
instead of chips, eat some nutsor some popcorn.
(21:29):
Instead of candy you know whatI'm going to say.
Try some fruit with some darkchocolate Just as good and much
better for you.
Instead of soda, try flavoredwater flavored sparkling water,
it's great.
And make sure that you'reprioritizing protein and fiber
in every meal.
So what does that look like?
Make sure that your plateincludes some lean protein, some
(21:51):
fiber and some healthy fats,because that's going to keep you
full for longer.
That's going to give you morefood and less calories, and
that's the whole idea of thisthing is to eat more food but
ingest less calories, and that'sthe whole idea of this thing is
to eat more food but ingestless calories.
So the easiest way to do thatis, I think, the 80-20 rule.
So don't look for perfect.
Perfection is not possible andit's not sustainable.
(22:14):
So just aim to make 80% of yourfoods nutrient dense and leave
yourself 20% for that garbage,for that shitty food.
Hey, if you can do better,that's even better.
But if you live by the 80-20rule, it's going to be easy for
you to lose this weight so youcan enjoy your favorite stuff
without derailing your progress.
So, yeah, yes, I always say youcan eat whatever you want, as
(22:36):
long as you burn more caloriesthan you ingest.
And that's true.
You can't obsess over thecalories.
I told you I never countedcalories one time, never, not
once.
You know what to eat.
Like I said just two minutesago, eating some popcorn instead
of eating some chips.
You know that's better for you.
And I'm not talking about thatprocessed cheddar cheese shit
that gets if it sticks.
(22:57):
If it sticks to your fingers,you have to lick your fingers to
clean and you're eating popcorn.
It's a pretty good chance it'sgoing to stick on the inside too
.
So don't eat that.
But I'm just talking about eatsome popcorn or nuts instead of
chips or other garbage, becauseat the end of the day, the truth
is that food is much better foryou nutrient-dense food.
So it's not just about theweight loss.
It's about yes, you want to seea smaller number on the scale,
(23:20):
but it's about becoming thestrongest and happiest version
of yourself.
I told you last week or twoweeks ago in a podcast that I'm
the happiest I've ever been.
I'm in my happiest place, andthat's not.
It's partially because I weighless, but it's really because I
feel so much better.
So here's the net.
Net your metabolism is notbroken, you don't need to eat
(23:42):
six times a day, you don't needto eat breakfast if you're not
hungry and you're not doomed togain weight just because you're
aging.
What really matters in all thisand I've talked about this a
thousand times and everybody outthere is saying it is your
total calorie intake.
That's it.
That's what matters.
Yeah, get some regular movementin there and even exercise if
(24:02):
that's your kind of thing.
Not my thing, although, like Isaid, I do walk quite a bit and
that is exercise.
In fact, I would go out on alimb and say that's the best
exercise you can do is justmoving around naturally and eat
in a way that keeps you full andkeeps you satisfied, because
that's what leads to sustainableweight loss when you're
satisfied, when you're notconstantly feeling deprived,
(24:25):
when you're not constantlyworrying about oh my God, what
am I eating.
You know what to eat, what'snutrient dense, and you know
what's garbage and ultraprocessed.
So stop worrying about yourmeal timing, stop trying to
figure out some metabolism hackand, of course, knock it off
with these fucking stupid detoxscams.
They don't work.
Just focus on eating smart andstaying, as that's called,
(24:48):
making small, smart choices.
Now go out and eat whateverfits your goals and stop
stressing over your fuckingmetabolism.
You know what to do.
Now go do it.
So that kind of wraps it up oncalories and what I think of
calories in versus calories outand what I think about.
Well, like I said, I'm going totalk about intermittent fasting
(25:09):
and some of those other crazydiets and why they're just
complete bullshit.
But in the meantime, you knowyou can get my book Shut Up and
Choose on Amazon.
It's a bestseller.
We're an Amazon bestseller,which I'm pretty excited about.
I'm pretty excited about I'mgetting really close to a big
announcement, which is my 1000themail of people telling me that
it's great.
I'm hoping it comes in thisweek and I'll read it to you
next week.
If not, I'll read it the weekafter.
(25:31):
But you can get that on Amazon.
Get that anytime you want.
I also have a brand new videocourse that's coming out, which
I told you about.
It's called the EffortlessWeight Loss Academy.
It's still in beta.
I'm just waiting for somepeople to give me more feedback
and find any bugs, stuff likethat.
As soon as that's ready tolaunch, I will certainly happily
(25:51):
give you the URL for that.
So that's it for today.
That's all I have to say aboutcalories, and hopefully you
learned a little something.
I know I did, because I had toresearch the shit out of it to
learn about basal whatever thefuck that stuff's called.
But the bottom line is eat lesscalories than you burn, period.
It's easy to do.
(26:12):
You know how to do it.
It's built into your DNA.
Now all you have to do is shutup and choose.
Speaker 1 (26:20):
You've been listening to Shut Up and Choose shoes.
You've been listening to shutup and choose.
Jonathan's passion is to sharehis journey of shedding 130
pounds in less than a yearwithout any of the usual
gimmicks no diets, no pills.
And we'll let you in on alittle secret no fucking gym.
And guess what you can do ittoo, jim.
(26:40):
And guess what you can do ittoo.
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 themeantime, find Jonathan on
Instagram atJonathanWrestlerBocaRaton.
Until next time, shut up andchoose.
If you're a whiny snowflake that can't handle the
truth, is offended by the wordfuck and about 37 uses of it in
different forms gets ass hurt.
When you hear someone speak theabsolute, real and raw truth,
you should leave Like right now.
This is Shut Up and Choose, thepodcast where we cut through
(00:25):
the shit and get real aboutweight loss, life and everything
in between.
We get into the nitty gritty ofmaking small, smart choices
that add up to big results.
From what's on your plate tohow you approach life's
challenges.
We'll explore how the simpleact of choosing differently can
transform your health, yourmindset and your entire freaking
(00:48):
life.
So if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut up, because
we're about to choose our way toa healthier, happier life.
This is Shut Up and Choose.
Let's do this Now.
Your host, jonathan Ressler.
Speaker 2 (01:14):
Hey everybody, welcome back to Shut Up and
Choose the podcast where we cutthe noise and nonsense and diet
issues and all the garbage thatall these Instagram and social
media gurus are throwing yourway, telling you how to lose
weight even though they've neverlost a pound themselves.
Well, I'm here to tell you, asyou know, I've lost over 140
pounds.
It's still going, kept it offfor over a year, didn't spend a
(01:36):
minute in the gym, didn't diet,didn't give up the foods that I
loved.
I just figured out a way to eatthe right foods and eat the
foods that I loved and lose theweight and keep it off.
So if that's something you'reinterested in, hey, you're in
the right place.
So, look, everybody is alwaystalking about this thing, right?
This one, the magic thing.
And it is the magic thing.
It's actually the only way tolose weight, and that's to be in
(01:58):
a calorie deficit, right?
You have to eat less calories,then you burn.
Pretty straightforward.
I started thinking about thatand I've never been one to count
calories, track that shit,because I believe inherently, we
all know what to eat and youdon't have to be an internet
guru, you don't have to be ascientist to know that a bowl of
Captain Crunch is definitelymuch worse for you for breakfast
(02:18):
than a couple of eggs.
It's not rocket science here,but I did want to talk a little
bit more about a calorie,because calorie is like one of
those things that everybody isconcerned about and it's one of
the biggest lies in the dietculture the idea that certain
foods make you gain weight whileother foods magically burn fat.
(02:38):
That's just such a crock ofshit.
You've heard it all before.
Hey, pizza makes you fat orcarbs make you fat.
Everybody's talking about ketoand paleo.
Carbs make you fat and ofcourse, the big one, sugar, is
the devil and it will instantlymake you obese.
And of course, then there's theclassic.
This one kills me.
If you eat clean foods likekale and quinoa, you can eat as
(03:02):
much as you want and never gainweight.
And guess what?
All those things that I justsaid, they're all bullshit.
No single food makes you gainweight and no single food makes
you lose weight.
It all comes into calories inversus calories out.
So balance energy.
So sit back, grab a snack andeven if it's pizza, that's cool
(03:25):
with me.
Grab a snack and let's break itall down.
So the first thing I want totalk about, I guess, is really
what the hell is a calorie?
Everybody talks about calorieslike we all know what it is, but
it's pretty simple.
A calorie is just a unit ofenergy.
That's it.
That's all a calorie is.
It's a unit of energy.
(03:47):
So what a calorie is and it'snot a curse, it's not a
punishment, it's not somethingyou need to be scared of it's
just energy that your body usesto function.
So your body needs calories todo everything.
It needs calories to keep yourheart beating.
It needs calories and energy topower your brain.
So you can think clearly, whicha lot of people in the diet
industry don't seem to do.
(04:07):
Calories are the energy thatallows you to move, to work out
if you're into that kind ofthing and to basically not
collapse on the floor like somesack of shit keeps you going.
And, of course, calories helpto repair your cells and keep
you from getting old age andcrotchety and looking like shit.
Calories are not the enemy.
(04:28):
Excess calories are the enemy.
So I thought that maybe I'd talka little bit about because
everybody usually accuses mymetabolism slow.
That's a bunch of shit, butmaybe one-tenth of 1% have a
slower metabolism, but not aslow metabolism and, unless
you're a doctor, you went to thedoctor and he told you yes, you
(04:49):
have a slow metabolism.
You don't.
I'm telling you you don't.
But anyway, your metabolism isbasically your body's engine and
it keeps everything running,kind of like a car, but unlike a
car engine that only burns gaswhen you press on the gas pedal
well, that's not entirely thedrum to talk about that a car
engine that only burns gas whenyou press on the gas pedal Well,
that's not entirely true.
I'm going to talk about that.
Your body burns calories allthe time.
Even when you're sitting,you're sleeping, you're watching
(05:12):
TV on the couch and evenscrolling on Instagram.
Your body is burning calories24-7.
So there's basically three waysthat your body burns calories,
and this is really important toknow, and I'm not going to sit
here and tell you I knew this.
I had to go out and actuallyresearch it and figure it all
out and then try to dumb it downenough so I could actually
(05:32):
understand it.
So let me tell you what I found.
So the first way is your basalmetabolic rate, so also it's
called your BMR.
So this is the energy that yourbody needs just to stay alive.
So when I was talking beforeabout sitting on the couch or
scrolling Instagram your bodyburning calories, that it's
burning calories.
It's burning calories 24 hoursa day, no matter what you're
doing.
(05:59):
And if I use that car kind ofanalogy, think of it as your car
idling You're in idle mode.
If you did nothing but just layin bed all day, you'd burn a
lot of calories.
Just by breathing, by your bodypumping blood and just keeping
all your organs working, there'sa lot of calories being burned.
So BMR is why you could eatfood and not immediately blow up
like a balloon.
Right, think about it.
If your body wasn't burningthat food and we'll talk a
(06:19):
little bit more about that you'dblow right up.
So your body is constantlyburning calories to keep you
alive.
Then the second, I guess part ofyour metabolism is the thermic
effect of food, and that makesup.
Oh, by the way, your basalmetabolic rate is 60 to 70
percent of the calories you'llburn.
The thermic effect of food isabout 10 percent of the calories
(06:43):
that you'll burn, and what thatis is your body actually burns
calories when it's digestingfood.
So you may not know this, butyou should.
Protein takes the most energyto digest, which is why high
protein diets definitelyslightly boost your calorie burn
.
It's why things like paleo andcarnivore really boost your
(07:04):
caloric burn, because you'reeating the food that's the
hardest for your body to burn,and that's not I'm not giving
you like a free pass to eatsteak all day, but it really
does explain why protein keepsyou fuller for longer, because
it takes your body a lot moretime to burn, like when you eat
things that are high in fat.
Your body doesn't have to work.
(07:25):
It's hard to burn that shit andyou don't stay full and again.
So your basal metabolic ratetakes about 60 to 70 percent of
all the calories burned.
Another 10 percent comes fromthe thermic of effective food,
and then the last 20 or 30percent of calories burned come
from physical activities, andthis, honestly, is actually the
only part that you control.
(07:46):
So your movement, yourexercising, even if you're
fidgeting or just standing up,some people just move more.
I'm definitely ADHD.
I move around a lot.
I didn't walk a lot when Ifirst started, but I definitely
move a lot.
They got like me.
I fidget, I pace, I'm alwayskind of adjusting myself and
that means I burn more calorieswithout even thinking about it.
(08:06):
So the more active you are, themore fuel or calories you're
going to burn.
And I touched on this before.
If you use it as a real lifeexample, your basal metabolic
rate is like a car, or yourmetabolism, rather, is like a
car and your BMR is like yourengine running on idle.
You just sit there and don'tmove, don't press the gas.
(08:30):
You're still going to burn thegas in the car, it's still going
to use up gas.
The thermal effect of food islike the gas that you actually
use to actually keep the car toprocess the fuel.
So your body burns energy justby digesting food.
And then, of course, theactivity, which you know is
driving the car.
So the more you drive, thefurther you drive, the faster
(08:50):
you drive, the more gas you'regoing to use.
Same thing goes with caloriesthe more you move, the more fuel
you burn.
So if you eat more caloriesthan your car needs or more fuel
than your car needs, the extracalories get stored as fat.
If you eat less fuel than youburn, you lose weight.
It's pretty simple.
(09:10):
So if you burn more gas thanyou have in your car, it's going
to run out of gas and it'sgoing to stop.
Just like if you burn morecalories than you consume, your
body's going to stop storing fatand you will lose fat.
So that's really how yourmetabolism works, and I'm only
giving you that example to letyou know that in that basal
(09:33):
metabolic rate, 60 to 70% of thecalories your body burns comes
from just keeping it alive, andphysical activity is only making
up 20 or 30%.
So, yes, you can increase youractivity and yes, you can move
more and do all those things,but the bottom line is your body
is burning calories when it'sjust standing still, when you're
scrolling on Instagram.
So that tells me that it's muchmore important to think about
(09:59):
the food that you eat than howmany hours or minutes or days or
crazy shit you're going to doin the gym.
You can't move enough tooutpace a bad diet, and this
just proves that your body needsthe right fuel to burn to lose
weight.
So let me give you a couple ofthe metabolism myths that we
(10:20):
just need to get rid of.
They're not based in science,they're not true.
They're a bunch of shit.
So here's a couple of them.
So myth number one is thateating small meals throughout
the day speeds up yourmetabolism.
That's one that I see and hearall the time.
You have to eat small mealsthrough the day and, honestly,
it does kind of sound logical atfirst.
(10:42):
If I eat more often, my bodywill keep burning calories all
day long, like throwing woodonto a fire.
But here's the actual truth, inthat your metabolism does not
care how many meals you eat.
It doesn't give a shit.
If you eat three meals, twomeals, ten meals, it doesn't
matter.
What matters is your totalcalorie intake, not the timing
(11:04):
or the frequency of meals, butthe number of calories you take
in, how much gas you put in thetank.
So whether you eat six smallmeals or two big meals, your
body processes the same amountof calories.
And just to prove that, a studythat was published in the
British Journal of Nutritioncompared people who ate three
(11:25):
meals a day versus people whoate six meals a day, and guess
what?
There was absolutely nodifference in metabolism or fat
loss.
None, zero, zed, nada, niente,nunca, nothing Doesn't matter
how many meals you eat in a day.
How many times you eat, it justdoesn't matter.
It's you eat in a day, how manytimes you eat, it just doesn't
matter.
It's all about calories.
So another study in obesityreviews I sound like I know
(11:47):
these fucking magazines, but IGoogled it found that meal
frequency had zero effect onweight loss when calories were
controlled.
The only reason that eatingsmall meals might help you is it
keeps you from feeling hungryand prevents binge eating.
But if you prefer to eat biggermeals three big meals, two big
meals go right ahead.
(12:08):
That's fine too.
It all comes down to caloriesin versus calories burned
Another myth that I hear and ofcourse this is big, with the
intermittent fasting nuts outthere and anybody that's on a
fad diet or one of these crazythings I'm going to call a nut.
But anyway, people think thatskipping breakfast slows down
your metabolism.
(12:28):
And yes, the old breakfast isthe most important meal of the
day.
Lecture, guess what it's not.
Skipping breakfast does notslow your metabolism.
Your metabolism is working allthe time.
And again, here's the sciencebehind it.
A study in the American Journalof Clinical Nutrition found no
(12:48):
zero metabolic differencebetween people who ate breakfast
and the people who skipped it.
Another study showed thatintermittent fasting, which I
just talked about, whichinvolves skipping breakfast,
also had zero effects onmetabolism and, honestly, in
some cases it actually helpedpeople lose fat.
So I'm going to do a podcast ina week or two about
(13:11):
intermittent fasting.
I'm going to rip the fuckingshreds, but there are some
benefits to it.
The third one is your metabolismslows down as you age, so
you're doomed to get fat.
God knows, I use this one allthe time.
Wow, I'm 59 years old.
My metabolism.
That's bullshit.
The reality is, yes, yourmetabolism does slow down
(13:32):
slightly as you get older, butnot nearly as much as people
think.
Not nearly as much as theexcuse that I used before.
Yeah, I'm old, I'm 59.
I'm almost 60.
Now I'm almost 61, but that'sbeside the point.
But your metabolism does slowdown a tiny bit, but not as much
as you think.
What really happens?
If you want to know what reallyhappens and why people feel
(13:54):
their metabolism slow down, it'sbecause you move less.
Right.
As you get older, you move less.
You might exercise less guilty.
You might have a desk jobinstead of an active lifestyle
guilty.
You might naturally lose somemuscle mass which burns calories
.
Guilty, guilty, guilty.
That's what happens when youget older.
(14:15):
You have a job, whatever you'resitting at a desk, you're not
as active as you once were.
That's the problem.
You're not burning as manycalories.
It has nothing to do, or verylittle to do, with your
metabolism.
And here let me give you thescience, because I don't want to
hear people going crazy aboutI'm saying that your metabolism
doesn't slow down.
A 2021 study in science foundthat metabolism stays stable
(14:37):
from ages 20 to 60.
That basically means now Idon't know it didn't say
anything about after 60, butthat basically means your
metabolism is not the reasonyou're gaining weight, so get
over it.
So, now that we know burningcalories is the key, burning
more calories and you choose.
What is it that you should beeating, what are the best
(15:00):
calories for you to be eating?
And, of course, this should notcome as any surprise.
It's nutrient-dense foods.
So I'm going to talk a littlebit in a minute about why eating
you can eat junk food and stilllose weight, as long as you
burn more calories than youconsume.
Let me talk about why nutrientdensity is important, because
it's the game changer, honestly,that most people always seem to
(15:22):
ignore.
A nutrient-dense food is onethat's packed with vitamins,
minerals, fibers and a lot ofother really good stuff into a
relatively low amount ofcalories and those things.
Yeah, I probably don't need totell you this.
But, of course, lean proteinlike chicken, fish, eggs and
tofu if you like to eat that dogshit, I personally don't,
(15:42):
although I've had it, it's notso bad.
So, anyway, lean proteins likechicken, fish, eggs and tofu.
Vegetables I know everybodytells you about, but listen to
what I have to say in a minute.
And fruits we all know thatfruit is nature's candy, but
it's actually good for you.
By the way, if you ever hearone of those assholes on
Instagram tell you that fruit ismaking you fat, run for the
fucking hills, because that istruly a moron.
(16:05):
Then eat whole grains likequinoa, oats, brown rice I eat
overnight oats every morning forbreakfast.
I just recently had some quinoaI was shit on quinoa, but
actually the way Vicky makes itis pretty good.
And eat healthy fats like nuts,seeds, avocados.
Those foods are nutrientpowerhouses and that means they
give your body everything itneeds to function without
(16:27):
overloading you with like junkcalories that make you feel like
shit.
I was the king of junk food.
I ate so much junk food.
If it was a drive-thru I ate it.
I loved donuts, I loved allthat junk food, but it made me
feel like shit.
So when you eat those emptycalories, that shit's loaded
with fat and sugar.
You see a lot of chips.
I was never a big soda drinkerbut I loved sweet tea when I
(16:49):
lived in North Carolina andthose shitty foods just give you
a ton of calories with almostno nutrition and that's why you
feel hungry again fast withalmost no nutrition and that's
why you feel hungry again fast.
Your energy crashes and yourbody actually struggles to
function properly.
So I always say that you can eatwhatever you want and lose
(17:10):
weight.
People say, oh, how is thatpossible?
I can eat whatever I want andlose weight, because technically
that's true.
So if you eat 1,500 calories of, let's say, pizza and soda
every day but your body burns2000 calories, you're going to
lose weight, period.
It's scientific.
There's no way around this.
If you eat less calories thanyou burn, you're going to lose
(17:32):
weight, but you're going to feellike shit because junk foods
lack the protein, the fiber andnutrients that keep you full.
You're going to be hungry allthe time and that's going to
lead you to binging and a lot ofsmall bad choices.
Your body needs nutrients tofunction.
Bottom line Starving ofvitamins and minerals slows down
fat loss, it wrecks your energy, it makes you feel like shit.
(17:53):
So you're going to lose muscleinstead of fat because you got
no protein in your body.
So All that to say yes, you caneat whatever you want, but you
just have to be careful of howmuch of that thing you eat.
So I'm not saying don't evereat a donut or don't ever eat
pizza.
Yeah, by all means eat them,eat whatever you want, but just
don't make your whole diet thosethings.
(18:14):
I'm telling you.
You can eat whatever you choose, as long as you're aware of
making good choices, small,smart choices.
So why are these nutrient-densefoods the better choice for
weight loss?
Well, it's pretty easy.
They keep you full longer,which I talked about.
High-quality foods like I don'tknow, protein and fiber and
(18:35):
healthy fats keep you satisfied.
So you're not constantlythinking about your next meal.
I was always thinking aboutwhat am I going to eat next?
I'm going to eat this now, butin two hours I'm going to eat
that.
So, again, those proteins, thechicken, the fish, the beef they
slow digestion and they keepyour craving in check.
The fiber expands in yourstomach and keeps you feeling
full and healthy fats.
Eating fat does not make you fat.
(18:56):
Healthy fats take longer todigest and they provide long
lasting energy.
And if you compare the junk,where you'd be hungry again in
an hour, there's zero substanceto that junk food.
Your body also burns morecalorie digesting real food
compared to junk.
We talked about the thermiceffect of food.
Right, we talked about thatearlier.
Protein has the highest thermiceffect of food and your body
(19:19):
burns 20 to 30% of its caloriesdigesting protein.
So fiber also requires energyto break it down, so it keeps
your metabolism revved up.
If we're going to use the caranalogy, junk food digests fast
and easy, meaning you burnalmost no extra calories from
eating it.
Another thing about nutrientdense foods they prevent energy
(19:40):
crashes and cravings.
So like you ever eat a donutand you feel like starving an
hour later, that's becauserefined carbs and sugar spike
your blood sugar and then crashit hard.
Nutrient-dense foods, on theother hand, stabilize your blood
sugar, meaning you don't havethe energy crashes, you have no
cravings for more sugar and youhave no irrational hunger that
(20:01):
leads to small bad choices.
Another thing they do theysupport muscle growth.
So losing weight is great, butkeeping muscle is even better,
and junk food definitely won'thelp you with that.
Protein and nutrients from realfood help you maintain muscle
while losing fat, and moremuscle the more fat you burn.
Muscle burns fat better thanfat burns fat, so it's easier
(20:24):
weight loss.
So if you lose muscle whenyou're dieting which I was very
careful about, I didn't want tolose muscle, so I did eat a lot
of protein your metabolism willdefinitely slow down a little
bit, making weight loss just alittle bit harder in the long
run.
So how do you get rid of junkfood and increase your
nutrient-dense food withouthating life, because that's
really important to me.
(20:44):
I couldn't go on a diet where Ihad to deprive myself and do
all these ridiculous changes.
So the first thing I tell youis you got to add before you
subtract.
So instead of going cold turkey, just add some whole foods into
your meals before you'recutting junk.
It's pretty easy Keep theburger, but swap out the fries
for a side salad.
You're eating morenutrient-dense foods.
(21:08):
Still eat pizza, but add alittle bit of lean protein on
the side.
I know that sounds crazy.
But eat your pizza, but addsome lean protein.
You love ice cream?
Great.
Try some Greek yogurt.
I have learned to love Greekyogurt with some fruit in it.
It's delicious.
Easy thing on snacks I was a bigsnacker, but an easy thing is
instead of chips, eat some nutsor some popcorn.
(21:29):
Instead of candy you know whatI'm going to say.
Try some fruit with some darkchocolate Just as good and much
better for you.
Instead of soda, try flavoredwater flavored sparkling water,
it's great.
And make sure that you'reprioritizing protein and fiber
in every meal.
So what does that look like?
Make sure that your plateincludes some lean protein, some
(21:51):
fiber and some healthy fats,because that's going to keep you
full for longer.
That's going to give you morefood and less calories, and
that's the whole idea of thisthing is to eat more food but
ingest less calories, and that'sthe whole idea of this thing is
to eat more food but ingestless calories.
So the easiest way to do thatis, I think, the 80-20 rule.
So don't look for perfect.
Perfection is not possible andit's not sustainable.
(22:14):
So just aim to make 80% of yourfoods nutrient dense and leave
yourself 20% for that garbage,for that shitty food.
Hey, if you can do better,that's even better.
But if you live by the 80-20rule, it's going to be easy for
you to lose this weight so youcan enjoy your favorite stuff
without derailing your progress.
So, yeah, yes, I always say youcan eat whatever you want, as
(22:36):
long as you burn more caloriesthan you ingest.
And that's true.
You can't obsess over thecalories.
I told you I never countedcalories one time, never, not
once.
You know what to eat.
Like I said just two minutesago, eating some popcorn instead
of eating some chips.
You know that's better for you.
And I'm not talking about thatprocessed cheddar cheese shit
that gets if it sticks.
(22:57):
If it sticks to your fingers,you have to lick your fingers to
clean and you're eating popcorn.
It's a pretty good chance it'sgoing to stick on the inside too
.
So don't eat that.
But I'm just talking about eatsome popcorn or nuts instead of
chips or other garbage, becauseat the end of the day, the truth
is that food is much better foryou nutrient-dense food.
So it's not just about theweight loss.
It's about yes, you want to seea smaller number on the scale,
(23:20):
but it's about becoming thestrongest and happiest version
of yourself.
I told you last week or twoweeks ago in a podcast that I'm
the happiest I've ever been.
I'm in my happiest place, andthat's not.
It's partially because I weighless, but it's really because I
feel so much better.
So here's the net.
Net your metabolism is notbroken, you don't need to eat
(23:42):
six times a day, you don't needto eat breakfast if you're not
hungry and you're not doomed togain weight just because you're
aging.
What really matters in all thisand I've talked about this a
thousand times and everybody outthere is saying it is your
total calorie intake.
That's it.
That's what matters.
Yeah, get some regular movementin there and even exercise if
(24:02):
that's your kind of thing.
Not my thing, although, like Isaid, I do walk quite a bit and
that is exercise.
In fact, I would go out on alimb and say that's the best
exercise you can do is justmoving around naturally and eat
in a way that keeps you full andkeeps you satisfied, because
that's what leads to sustainableweight loss when you're
satisfied, when you're notconstantly feeling deprived,
(24:25):
when you're not constantlyworrying about oh my God, what
am I eating.
You know what to eat, what'snutrient dense, and you know
what's garbage and ultraprocessed.
So stop worrying about yourmeal timing, stop trying to
figure out some metabolism hackand, of course, knock it off
with these fucking stupid detoxscams.
They don't work.
Just focus on eating smart andstaying, as that's called,
(24:48):
making small, smart choices.
Now go out and eat whateverfits your goals and stop
stressing over your fuckingmetabolism.
You know what to do.
Now go do it.
So that kind of wraps it up oncalories and what I think of
calories in versus calories outand what I think about.
Well, like I said, I'm going totalk about intermittent fasting
(25:09):
and some of those other crazydiets and why they're just
complete bullshit.
But in the meantime, you knowyou can get my book Shut Up and
Choose on Amazon.
It's a bestseller.
We're an Amazon bestseller,which I'm pretty excited about.
I'm pretty excited about I'mgetting really close to a big
announcement, which is my 1000themail of people telling me that
it's great.
I'm hoping it comes in thisweek and I'll read it to you
next week.
If not, I'll read it the weekafter.
(25:31):
But you can get that on Amazon.
Get that anytime you want.
I also have a brand new videocourse that's coming out, which
I told you about.
It's called the EffortlessWeight Loss Academy.
It's still in beta.
I'm just waiting for somepeople to give me more feedback
and find any bugs, stuff likethat.
As soon as that's ready tolaunch, I will certainly happily
(25:51):
give you the URL for that.
So that's it for today.
That's all I have to say aboutcalories, and hopefully you
learned a little something.
I know I did, because I had toresearch the shit out of it to
learn about basal whatever thefuck that stuff's called.
But the bottom line is eat lesscalories than you burn, period.
It's easy to do.
(26:12):
You know how to do it.
It's built into your DNA.
Now all you have to do is shutup and choose.
Speaker 1 (26:20):
You've been listening to Shut Up and Choose shoes.
You've been listening to shutup and choose.
Jonathan's passion is to sharehis journey of shedding 130
pounds in less than a yearwithout any of the usual
gimmicks no diets, no pills.
And we'll let you in on alittle secret no fucking gym.
And guess what you can do ittoo, jim.
(26:40):
And guess what you can do ittoo.
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 themeantime, find Jonathan on
Instagram atJonathanWrestlerBocaRaton.
Until next time, shut up andchoose.
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