October 3, 2025 • 27 mins
Tired of being told what you can’t eat and when you’re allowed to eat it? We go straight at diet dogma—carb curfews, salad halos, cheat-day chaos—and show why rigid rules keep you stuck in guilt and rebound binges. Instead of another plan that collapses when life gets messy, we make the case for a smarter operating system built on small, repeatable choices that flex with your day and still move the needle.
We break down the biggest myths with simple, actionable alternatives: why carbs at night don’t magically turn to fat, how a “healthy” salad can out-calorie a burger, when skipping breakfast helps or hurts depending on your body, and how moralizing food as “clean” or “dirty” fuels obsession rather than results. We talk fats as allies for satiety, portion sanity without counting every crumb, and the freedom that comes from allowing pizza on a Wednesday without needing a blowout “cheat day.”
Along the way, we share the mindset shift that changes everything: stop outsourcing your choices to someone else’s rulebook and start asking, “What’s the smartest choice for me right now?” Think like a leader—adapt to travel, stress, and surprise—and let flexible systems do the work: water over soda, a 10-minute walk after dinner, protein-forward plates, and planned indulgences that keep you consistent. This is how 140 pounds came off and stayed off: not with perfection, but with ownership and compounding habits. If you’re ready to trade rules for results, hit play, subscribe, and tell us which food rule you’re breaking first. Your move—shut up and choose.
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_00 (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 hurtwhen you hear someone speak the
absolute real and raw truth, youshould leave.
Like right now.
This is The podcast where we cutthrough the shit and get real
(00:27):
about weight loss, life, andeverything in between, we get
into the nitty-gritty of makingsmall, smart choices that add up
to big results.
From what's on your plate to howyou approach life's challenges,
we'll explore how the simple actof choosing differently can
transform your health, yourmindset, and your entire
(00:48):
freaking life.
So, if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut it up,
because we're about to chooseour way to a healthier, happier
life.
This is Shut Up and Choose.
Let's do this.
Now you're host, shut up andrough.
SPEAKER_01 (01:13):
Hey, welcome back to Shut Up and Choose the Podcast.
SPEAKER_02 (01:18):
And all that bullshit that I'm streaming and
Instagram influencers and allthose online coaches are telling
you it's all a bunch of shit.
They all give you these rulesthat they can't follow or they
certainly don't follow, and theyexpect you to follow the rules.
And that's what I want to talkabout.
I want to talk about food rulestoday and why food rules were
made to be broken.
(01:39):
See, I used to believe eatingafter 7 o'clock would make me
fat.
I know that's crazy, butseriously, I would watch the
clock like a hawk.
658, okay, I can have a snack.
701?
Nope.
Forget about it.
Suddenly the same snack was bad.
I can't even tell you how manynights I stood in the kitchen
hungry, frustrated, and tellingmyself, nope, it's past the
(02:00):
cutoff.
You'll ruin your progress.
That's insane.
If you think about it, it's justcraziness.
But here's the thing (02:06):
my progress was already ruined.
Not because of the food, butbecause of the rules.
I wasn't failing because I ate abanana at 7.15.
I was failing because I believeda made-up rule that had nothing
to do with how my body actuallyworks.
And I know I'm not alone.
Maybe you've done it too.
(02:27):
I'm sure you have.
Maybe you skipped breakfastbecause you heard that's the
only way to burn fat.
Or maybe you've avoided breadbecause someone told you carbs
are the enemy.
Maybe you've ordered a saladafter salad thinking it was
always the healthiest choice,only to discover later that it
had more calories than theburger you actually wanted.
So these so-called rules soundscientific, but they're really
(02:49):
just noise.
And the crazy part, they don'tactually help you lose weight.
In fact, most of the time theydo the opposite.
They keep you stuck.
Think about it.
How many times have you starteda new diet program, felt
motivated as hell at first, andthen the rules became
overwhelming?
Suddenly you're living in aworld of can't eat this, never
eat that, and only eat at thesetimes.
Don't touch the carbs, avoidsugar at all costs.
(03:12):
It's exhausting.
And when you inevitably breakone of those rules, you feel
guilty.
You feel like a failure, and thecycle starts all over again.
So let me ask you something.
What if the rules themselveswere the actual problem?
What if the very things you'vebeen taught to follow, the rules
that were supposed to makeweight loss easier, are the
(03:32):
exact things keeping youoverweight, frustrated, and
stuck in the same loop yearafter year.
Because here's the truth yourbody doesn't give a shit about
arbitrary rules.
It doesn't know what time it is,it doesn't know if food is
forbidden, it doesn't knowwhether your favorite snack is
good or bad.
What your body does know is howmuch energy you're giving it,
(03:53):
how much movement you're doing,and how stressed you are about
food.
When you strip away all thoserules and all that bullshit,
you're left with something muchsimpler.
Choices.
And that's where the power is.
Today, I'm not gonna give youanother set of rules to follow.
Today's about breaking the onesthat never worked in the first
place.
It's about showing you how tostop letting diet culture
(04:15):
dictate your life and startmaking choices that actually
work for you.
So today we're gonna dig intosome of the most common food
rules out there, the ones thatyou've probably heard a hundred
times, and we're gonna breakthem.
Not just for the sake ofbreaking them, but to show you
how freeing it is to livewithout these rules.
Because when you stop dietingand start choosing, everything
(04:36):
changes.
So let's talk about what I meanwhen I say food rules.
Food rules are those rigid onesize fits all instructions we've
been fed by diets, magazines, ashitload of influences,
sometimes even well-meaningdoctors.
They sound like this don't eatcarbs after dark.
Always eat six small meals aday.
Never eat more than 1200calories.
(04:57):
Avoid fat at all costs.
Breakfast is mandatory, sugar ispoison.
They're framed like they'refucking commandments, like laws
you have to follow if you wantto be good.
And here's the thing they don'tcome from science that respects
individuality.
They come from a system designedto control, restrict, and if
we're being honest, sell yousomething.
(05:17):
Now, what happens when you liveyour life by the food rules?
You create a black and whiteworld where every bite is either
a win or a failure.
You're constantly labeling foodsas good or bad, and by
extension, labeling yourself asgood or bad depending on what
you eat.
And when you break the rule,because you will, we're all
fucking human, you will breakthe rule, the guilt sets in.
(05:39):
The shame takes over, you startthinking, I blew it, I'll never
have the discipline to lose thisweight.
And guess what comes right afterthe guilt and the shame?
A binge, of course.
Because if you already fucked upthe day, why not eat everything
in sight and just start overagain tomorrow?
That's how the cycle keeps youspinning.
Rules, then restriction, thenguilt, then binge, and then
repeat.
(06:00):
It's not discipline, it's notself-control, that's a trap.
And here's the kicker on allthis.
The$70 billion diet industryjust knows that.
In fact, it depends on it.
Think about it.
If diets actually worked longterm, the industry wouldn't
exist.
Nobody would need anotherprogram or another supplement,
another meal plan.
(06:20):
But when you live by the foodrules that are completely
unsustainable, you fail.
And when you fail, you blameyourself.
Not the rule, not the plan, notthe industry, yourself.
So what do you do?
You go back for the next fix,the next detox, the next
cleanse, the next miracle diet.
And every time you start overwith a fresh hope.
This time's gonna be different.
(06:40):
You know how many fucking timesI told myself this time's gonna
be different?
But the cycle just repeats.
And each time the industrycaches another check.
That's why I say food rules arenot just useless, they're
dangerous.
They create mental stress,emotional baggage, and physical
setbacks.
They take away your power tochoose and give it to a system
(07:02):
that profits from your struggle.
But here's the truth you don'tneed food rules to lose weight.
What you need is freedom.
The freedom to make small, smartchoices without guilt, without
shame, and without followingsomebody else's rule book.
And that's what this episode isall about.
So we talked about why foodrules are such a problem, but I
(07:23):
want to be more practicalbecause I guarantee you've heard
and probably live by some ofthese rules.
I'm about to break them down.
These are the ones that peopletend to swear by, even though
they've never actually helpedthem lose weight for good.
Let's take them one by one.
And this is just the first bunchof them.
So rule number one is carbs atnight make you fat.
This is one of the most commonmyths I hear.
(07:44):
Don't eat carbs after six, orthey'll turn straight into fat.
Well, here's the truth on that.
Your body doesn't have a curfew.
Carbs at 6 p.m.
and carbs at 10 p.m.
are the same exact fuckingthing.
They're fuel.
What matters is the totalpicture.
How much you eat, the quality ofyour choices, and how active you
are.
If eating late really madepeople fat, every nurse working
(08:07):
the night shift and every ERdoctor, every entrepreneur
burning the midnight oil wouldall be obese.
And that's just not the case.
The danger with this rule isthat it makes people feel guilty
about eating when they'regenuinely hungry.
So what happens?
You skip dinner or you forceyourself into a no carbs rule,
and you get so hungry you end upbinging on chips or cookies at
(08:29):
11 o'clock.
That's not discipline.
That's a setup.
The smarter alternative there isto choose balance.
If you want pasta for dinner,great.
Add some protein, throw in someveggies, maybe, and keep the
portion reasonable.
Maybe even go for a short walkafterwards.
That's a choice that fuels yourbody without guilt or
restriction.
(08:50):
The next rule is I I definitelylived by this one and believed
it, and I know a lot of peoplewho do.
Rule number two is salads arealways healthy.
That one just kills me.
Somewhere along the way, saladbecame synonymous with healthy.
But let's be real, not allsalads are created equal.
(09:10):
I've seen salads at chainrestaurants with more calories,
fat, and salt than acheeseburger and fries.
Think about it.
Fried chicken on top, croutons,bacon, cheese, creamy dressing,
you can easily end up with a1500 calorie salad.
That leaves you just as stuck asthe burger that you actually
wanted.
And here's the bigger issue: this rule makes people outsource (09:28):
undefined
their decision making.
They think if I order the salad,I'm safe.
But health isn't aboutcategories, it's about choices.
If you love salad, fuck it.
Yeah, make it work for you.
Choose fresh veggies, leanprotein, a dressing you enjoy,
but in a reasonable amount.
And if what you're reallycraving is the burger, sometimes
(09:50):
the smartest choice is to havethe fucking burger.
Because eating something youdon't want in the name of being
good backfires later.
The third rule I want to talkabout is skipping breakfast
boosts weight loss.
Okay.
Intermittent fasting is trendy,and for some people it works.
It works great.
(10:11):
But here's the key phrase.
For some people, the problemcomes when we take something
that works for a few and turn itinto a universal rule.
Skipping breakfast doesn'tmagically melt fat.
For some people, it helps managethe hunger and it simplifies
eating.
But for other people, like me,it leads to mid-morning crashes,
definitely overeating at lunch,and probably some brain fog to
(10:32):
go along with it.
The rule isn't skip breakfast.
The rule is pay attention to howyour body responds.
If you feel great pushing yourfirst meal to noon, then go for
it.
Absolutely.
By all means do it.
But if you're feeling sluggishand distracted or hangry, then
maybe breakfast is the smarterchoice for you.
That's what I mean when I sayweight loss isn't about rules.
(10:53):
It's about choosing.
The right choice is the one thatworks for your life, your
energy, and your body.
Rule four, I hear this one allthe time too.
Clean eating is the only way.
This rule actually might be themost damaging of all of them.
The idea that food has a moralvalue, that some foods are clean
(11:13):
and others are dirty, is arecipe for guilt and obsession.
Yes, of course, whole foods aregenerally better for your
health.
And yes, not eating processedjunk makes a lot of sense.
But when you moralize the food,you set yourself up to feel like
a bad person every time you eatpizza, ice cream, or anything
that isn't quote unquote clean.
(11:35):
Food doesn't have morality.
You're not good because you atekale.
You're not bad because you atecookies.
You're just a fucking humanbeing making choices.
And the truth is, sometimeschoosing the cookie is the
smarter move because it lets youenjoy life, stay sane, and avoid
that all or nothing binge cycle.
The alternative here ismoderation.
(11:58):
Eat mostly whole, nutrient-densefoods because they fuel your
body, and they and then you cansprinkle in the fun stuff
because it feeds your soul.
That balance is sustainable, andthat balance is real.
Here's another one.
Eating fat makes you fat.
For decades, fat was demonizedas the villain of weight loss.
(12:19):
Low fat, everything line thegrocery store shelf, low fat
yogurt, low-fat cookies, evenlow fat peanut butter.
And the rule is simple (12:25):
if you eat fat, you'll get fat.
But here's the truth.
Dietary fat doesn'tautomatically turn into body
fat.
In fact, healthy fats, thingslike avocados and olive oil,
nuts, salmon, they're essentialfor your body.
They help regulate hormones,support brain function, and keep
you feeling satisfied.
So the problem isn't fat itself,it's eating too much of
(12:49):
anything.
When people cut fat of theirdiets, they often end up
hungrier, reaching for moreprocessed carbs and sugar just
to feel full.
And of course, that backfires.
So the smarter alternative hereis include healthy fats in your
meals, but keep the portions incheck.
A handful of nuts, a drizzle ofolive oil, half an avocado,
(13:10):
those choices add flavor,satisfaction, and nutrients
without derailing your progress.
Fat is not the enemy.
The real enemy is the myth thatcutting it out will save you.
Another one I always hear ischeat days are absolutely
necessary.
The diet industry loves topromote the idea of cheat days.
Follow the rules all week, thengo fucking wild on Sunday.
(13:33):
It sounds like balance, but it'sactually a setup.
Here's why.
All or nothing cheat days teachyou to swing between extremes.
You spend six days restrictingand torturing yourself, then one
day binging on everything youweren't allowed to have.
That binge often wipes out theentire week of progress.
And worse, it reinforces theidea that enjoying food is
(13:55):
wrong.
The smarter alternative, stopcalling it cheating.
Building flexibility into youreveryday choices.
If you want pizza on aWednesday, have a slice or two
and then balance it withsomething lighter at your next
meal.
If you want dessert, enjoy itwithout guilt and just fucking
move on.
When you make room for foods youlove every day, you don't need a
cheat day.
You just live your life.
(14:16):
And that's the only way thisthing works long term.
So it just to recap, carbs atnight don't make you fat.
Your body doesn't know what timeit is.
Salad isn't always healthy.
It depends on what's in thesalad.
Skipping breakfast is not amagic trick.
It works for some, but not foreveryone.
Clean eating is not the holygrail.
(14:38):
It's a trap that moralizes foodand fuels guilt.
You see the theme there?
Every rules sound simple, butthey fall apart in real life.
When you realize these rulesdon't serve you, you get your
power back.
Because instead of followingsomeone else's commandments, you
start making small, smartchoices that actually fit your
life.
And that's where the gamechanges.
(15:01):
So if the rules don't work,what's the alternative?
Well, this is where my entirephilosophy comes in.
Stop dieting and start choosing.
Most people think weight loss isabout discipline, willpower, or
finding the perfect program.
But none of that shit lasts.
Diets are built on restriction,rules are built on rigidity, and
(15:23):
eventually life happens.
You get busy, you travel, youhave a birthday, you go on
vacation, and the rules getbroken.
And that's when the guilt comesand you go into that shame
spiral.
But choosing, choosing isdifferent.
Choosing is freedom, choosing ispower.
Choosing is about you, yourlife, your body, your goals.
(15:43):
Not someone else's list of do'sand don'ts.
Think about it.
When you follow a diet rule, yougive up control.
You outsource your decisionmaking to someone else's system.
You become dependent on rules totell you what's good or what's
bad.
And as soon as you break one,you feel like a failure.
But when you choose, you takethe power back.
(16:05):
You're no longer asking, am Ifollowing the rules?
You're asking, what's thesmartest choice for me right
now?
And that shift is massivebecause instead of operating in
a world of restriction, you'reoperating in a world of options.
You're no longer chained to nocarbs after 7 p.m.
Instead, you're saying, do Iwant to eat pasta tonight?
If I do, how can I balance it soI feel good tomorrow?
(16:26):
That's how real sustainableweight loss happens.
Not through rigid rules, butthrough small, smart choices
stacked consistently over time.
And here's the beauty inchoosing.
It's not about overhauling yourwhole life in one shot.
It's about small, smart choicesyou can repeat.
Let me I'll give you a fewexamples.
So easy one, swap soda forwater.
(16:48):
That's hundreds of calories yousave in a week without counting,
without tracking, withoutobsessing.
Just one small, smart choice.
Go for a 10-minute walk afterdinner.
It doesn't require gymmembership or any fancy clothes.
It doesn't take an hour today,but it helps your digestion, it
lowers your blood sugar, and itgets you moving.
Another small, smart choice.
(17:09):
Balance your portions.
Maybe you still have the burger,but you skip the fries or split
them.
Maybe you load up your platewith vegetables and lean protein
before the carbs.
Again, just a small, smartchoice.
And individually, I get it, theydon't sound dramatic, they don't
sound sexy.
But here's the truth.
These are the choices that addto real transformation.
(17:30):
I lost 140 pounds and kept itoff that way.
Not by starving myself, not bycutting out food groups, not by
living in the gym.
I never went to the gym, but bystacking small, smart choices
day after day until they becomeautomatic.
So when you choose instead offollow, you also eliminate the
(17:50):
guilt.
Because now you're not breakingthe rules, you're making
decisions.
Think about dessert.
Under the diet rules, dessert isbad.
If you eat it, you failed.
But under choosing, dessert'sjust another option.
Sometimes you say yes, sometimesyou say no.
And either way, it's a choicethat you owe.
No guilt, no shame, no startingover Monday.
That's what freedom really lookslike.
(18:11):
That's why people who choosesucceed where the dieters all
fail.
And that honestly, that'sexactly why I wrote Shut Up and
Choose, because at the end ofthe day, weight loss isn't about
motivation or finding theperfect diet, it's about
decisions.
Every time you eat, every timeyou move, every time you pour a
drink, you're making a choice.
(18:32):
And the truth is, most peoplealready know what to do.
You don't need another diet totell you vegetables are good and
soda isn't, or that sleepmatters.
You know that.
What you need is the courage tostop outsourcing your decisions
and the discipline and own yourchoices.
That's the heart of my message.
Stop dieting, start choosing.
(18:52):
Because once you take backownership, once you realize you
have the power to choosedifferently, everything changes.
That's why my program is calledLive Life, Love Food, Lose
Weight.
Because you don't have to giveup your life to get healthy.
You don't have to hate food tolose weight.
You don't have to live in aworld of sacrifice.
You can enjoy dinners out, youcan love dessert, you can
(19:13):
travel, celebrate, and still seeresults as long as you're
choosing.
The key is to stop thinking interms of rules and start
thinking in terms of trade-offs.
You're not saying I can't havethis, you're saying if I choose
this, how do I balance it?
That's what makes thissustainable.
That's why I kept the 140 poundsoff for over two years.
Not because I was perfect, notbecause I followed every rule
(19:33):
because there were none, butbecause I learned how to choose
in a way that fit my life.
So here's the big takeaway.
Diets fail because they forceyou into someone else's rule
book.
Choosing works because it putsyou back in control.
Rules tell you what you can'tdo.
Choosing reminds you of what youcan do.
(19:54):
Rules leave you guilty when youfail.
Choosing leaves you empowered nomatter what you decide.
And rules make weight losstemporary.
All of us have been on the yo-yodiet wheel.
But choosing actually makes itpermanent.
And that's why the only realalternative to dieting is
choosing.
Because when you stop dietingand start choosing, you stop
(20:16):
living in fear of food.
You stop chasing perfection, youstop failing over and over
again.
Instead, you start stackingwins.
You build freedom, you startliving life-loving food and
losing weight for good.
So I'm going to land the planereal quick here with something
that my business, my executivelisteners will immediately
recognize.
Think about how companies run.
(20:37):
Do great leaders manage businesswith rigid rules that can't be
bent or broken?
Of course not.
Companies thrive because leadersadapt, they strategize, and make
smart calls based on thecircumstances in front of them.
Markets shift, competitorsemerge, technology changes
overnight.
A rigid set of rules might lookgood on paper, but in real life
it collapses the moment thingsstop going according to plan.
(20:57):
Successful leaders know it's notabout sticking to a script.
It's about making informeddecisions, adjusting when
necessary, and playing the longgame.
Big news flash.
Your health works exactly thesame way.
When you follow diet rules, nocarbs after seven, never eating
sugar, fasting is the only way.
You're basically trying to runyour body like a business that
(21:18):
refuses to change.
And just like that business,when life throws you something
unexpected, like travel, stressat work, some family event,
those rigid rules break down.
You can't follow them perfectly,so you abandon them altogether.
That's the health equivalent ofa company folding because it
didn't adapt.
Now compare that to leading withflexibility.
Great executives look at thebigger picture.
(21:39):
They don't obsess over everysingle tiny detail.
They focus on strategy, theyfocus on systems and long-term
outcomes.
That's what choosing in yourhealth is all about.
You don't need to follow someoneelse's arbitrary rules.
You know, you just need to stepback, look at your options, make
the smartest choice in thatmoment.
And over time, those small,smart choices compound, just
like small, smart businessdecisions compound, into growth
(22:02):
and profitability.
So flexibility always beatsrigidity.
In business, rigid companiesdie.
In health, rigid diets fail.
But flexibility, the ability toadapt, to adjust, and keep
moving forward, that's whatcreates sustainable success.
So let me put it another way.
You wouldn't bet your company'sfuture on one strategy that had
(22:22):
a 90% failure rate, would you?
But that's exactly what peopledo when they bet their health on
diet rules.
Diets fail 95% of the time.
Choosing, that works 100% of thetime because it's built on your
own decisions, your own life,and your own reality.
So here's the takeaway here.
Stop running your health like arule book.
(22:44):
Start running it like abusiness.
Stay flexible, adapt when lifehappens, focus on systems and
strategy, not perfection.
Because, like in a business,successful health isn't about
following the rules.
It's about making smart choicesthat keep you moving forward.
And when you approach yourhealth that way, you win every
(23:04):
single time.
So I'm going to try to bring itall together now.
Because we started today talkingabout the food rules, those
rigid one-size fits-allcommandments that the diet
industry loves to sell us, theno carbs after dark, the salads
are always healthy, breakfastman's you know this shit.
On the surface, they do soundsimple, but in practice, they
create guilt, shame, andultimately failure.
(23:26):
They trap you in a cycle thatkeeps you stuck and keeps the$70
billion diet industry thriving.
I hope I broke those rules apartfor you.
We looked at why your bodydoesn't have a curfew, why a
salad can sometimes be worsethan a burger, why skipping
breakfast works for some but notothers, and why moralizing food
only makes you feel like ashitty person for eating
dessert.
(23:47):
Rule after rule, the pattern'sclear.
Rigid restrictions don't createsuccess, they sabotage it.
And that's where the alternativecomes in.
Choosing.
When you stop dieting and startchoosing, you take back control.
Instead of asking it, Am Ibreaking a rule?
You ask, what's the smartestchoice for me right now?
That that shift is everything.
It's what helped me lose all theweight and keep it off, not by
(24:10):
living perfectly, but bystacking small, smart choices
day after day until they becamemy essentially default way of
living.
I also drew a little parallel tobusiness because some of my
executive listeners know thisbetter than anyone.
Companies don't win by followingrigid rules.
They win by adapting, bystrategizing, and by making
smart decisions in real time.
(24:30):
Health is no different.
Flexibility beats rigidity,systems beat willpower, choices
beat rules.
So here's your takeaway.
You don't need another diet, youdon't need more rules.
You need the courage, the ballsto choose.
Because when you chooseconsistently, intentionally and
(24:51):
wisely, you not only lose theweight, but you gain your
freedom back.
And that's what shut up andchoose is all about.
That's what live life, lovefood, lose weight is all about.
So if this episode hit home foryou, here's what I want you to
do.
Take one food rule, one dumbfucking rule that you've been
following, just one, and breakit.
Replace it with a choice thatactually works for you.
(25:13):
Then let me know about it.
You can DM me on Instagram anddrop a comment or share this
episode with someone who's stuckin the diet trapper because
you'll be shocked when you breakthe rules that you don't blow
up, you don't put on 85 pounds.
In fact, you'll find that havingthe freedom of choice is really
nice.
Because the sooner we stopdieting and start choosing, the
(25:34):
sooner we start living.
So I hope this episode openedyour eyes to some of those crazy
food rules.
As usual, you can buy my book onAmazon.
It's called Shut Up and Choose.
It chronicles my 140-poundweight loss journey with no
shots, no diets, no pills, nonothing, just purely the mental
game.
Also, if you are interested incoaching, I do some online
(25:56):
coaching, one-to-one and ingroups.
You can check that out atjonathanwrestler.com.
My name is JonathanRestler.com.
You can also, I would say, if ifyou're not sure what you want to
do, if you're not sure how youwant to start, I have some free
weekly tips.
They go out every singleWednesday to your inbox.
They take less than a minute toread, and they have real things
that you can do to help you loseweight.
(26:18):
And they're not crates, not cutthis.
It's just little mindset tricksto help you lose the weight.
You can get those atJonathanRusso.com slash free
tips.
So just go to my website andlook for where it says free tips
and sign up for my email tips.
Uh I'm not sending you like allkinds of shit trying to sell you
on this or sell you my book orsell you on.
I'm not doing any of that.
They're just real free tips thathelp people lose weight.
(26:41):
So that's all I got today.
I hope you are wiser to the foodrules.
I'm sure there's 5,000 otherfood rules that you've heard
from some jerk off on Instagramor some idiot online or some
TikTok twit.
Everybody's got a rule thatworks for them, but at the end
of the day, they're allbullshit.
The only thing that matters ismaking choices, making choices
(27:04):
that fit into your life, notsomebody else's rules.
You create the rules, you createthe system all by yourself.
You know what to do.
I don't need to tell you, Ipromise you, you came wired in
your DNA.
You know if you're eating an icecream cone, you're better off
eating something else.
I'm not saying don't eat itbecause sometimes you gotta feed
your soul, but you know what toeat and what not to eat if
(27:25):
you're trying to lose weight.
The only thing left for you todo right now is to shut up and
choose.
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 hurtwhen you hear someone speak the
absolute real and raw truth, youshould leave.
Like right now.
This is The podcast where we cutthrough the shit and get real
(00:27):
about weight loss, life, andeverything in between, we get
into the nitty-gritty of makingsmall, smart choices that add up
to big results.
From what's on your plate to howyou approach life's challenges,
we'll explore how the simple actof choosing differently can
transform your health, yourmindset, and your entire
(00:48):
freaking life.
So, if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut it up,
because we're about to chooseour way to a healthier, happier
life.
This is Shut Up and Choose.
Let's do this.
Now you're host, shut up andrough.
SPEAKER_01 (01:13):
Hey, welcome back to Shut Up and Choose the Podcast.
SPEAKER_02 (01:18):
And all that bullshit that I'm streaming and
Instagram influencers and allthose online coaches are telling
you it's all a bunch of shit.
They all give you these rulesthat they can't follow or they
certainly don't follow, and theyexpect you to follow the rules.
And that's what I want to talkabout.
I want to talk about food rulestoday and why food rules were
made to be broken.
(01:39):
See, I used to believe eatingafter 7 o'clock would make me
fat.
I know that's crazy, butseriously, I would watch the
clock like a hawk.
658, okay, I can have a snack.
701?
Nope.
Forget about it.
Suddenly the same snack was bad.
I can't even tell you how manynights I stood in the kitchen
hungry, frustrated, and tellingmyself, nope, it's past the
(02:00):
cutoff.
You'll ruin your progress.
That's insane.
If you think about it, it's justcraziness.
But here's the thing (02:06):
my progress was already ruined.
Not because of the food, butbecause of the rules.
I wasn't failing because I ate abanana at 7.15.
I was failing because I believeda made-up rule that had nothing
to do with how my body actuallyworks.
And I know I'm not alone.
Maybe you've done it too.
(02:27):
I'm sure you have.
Maybe you skipped breakfastbecause you heard that's the
only way to burn fat.
Or maybe you've avoided breadbecause someone told you carbs
are the enemy.
Maybe you've ordered a saladafter salad thinking it was
always the healthiest choice,only to discover later that it
had more calories than theburger you actually wanted.
So these so-called rules soundscientific, but they're really
(02:49):
just noise.
And the crazy part, they don'tactually help you lose weight.
In fact, most of the time theydo the opposite.
They keep you stuck.
Think about it.
How many times have you starteda new diet program, felt
motivated as hell at first, andthen the rules became
overwhelming?
Suddenly you're living in aworld of can't eat this, never
eat that, and only eat at thesetimes.
Don't touch the carbs, avoidsugar at all costs.
(03:12):
It's exhausting.
And when you inevitably breakone of those rules, you feel
guilty.
You feel like a failure, and thecycle starts all over again.
So let me ask you something.
What if the rules themselveswere the actual problem?
What if the very things you'vebeen taught to follow, the rules
that were supposed to makeweight loss easier, are the
(03:32):
exact things keeping youoverweight, frustrated, and
stuck in the same loop yearafter year.
Because here's the truth yourbody doesn't give a shit about
arbitrary rules.
It doesn't know what time it is,it doesn't know if food is
forbidden, it doesn't knowwhether your favorite snack is
good or bad.
What your body does know is howmuch energy you're giving it,
(03:53):
how much movement you're doing,and how stressed you are about
food.
When you strip away all thoserules and all that bullshit,
you're left with something muchsimpler.
Choices.
And that's where the power is.
Today, I'm not gonna give youanother set of rules to follow.
Today's about breaking the onesthat never worked in the first
place.
It's about showing you how tostop letting diet culture
(04:15):
dictate your life and startmaking choices that actually
work for you.
So today we're gonna dig intosome of the most common food
rules out there, the ones thatyou've probably heard a hundred
times, and we're gonna breakthem.
Not just for the sake ofbreaking them, but to show you
how freeing it is to livewithout these rules.
Because when you stop dietingand start choosing, everything
(04:36):
changes.
So let's talk about what I meanwhen I say food rules.
Food rules are those rigid onesize fits all instructions we've
been fed by diets, magazines, ashitload of influences,
sometimes even well-meaningdoctors.
They sound like this don't eatcarbs after dark.
Always eat six small meals aday.
Never eat more than 1200calories.
(04:57):
Avoid fat at all costs.
Breakfast is mandatory, sugar ispoison.
They're framed like they'refucking commandments, like laws
you have to follow if you wantto be good.
And here's the thing they don'tcome from science that respects
individuality.
They come from a system designedto control, restrict, and if
we're being honest, sell yousomething.
(05:17):
Now, what happens when you liveyour life by the food rules?
You create a black and whiteworld where every bite is either
a win or a failure.
You're constantly labeling foodsas good or bad, and by
extension, labeling yourself asgood or bad depending on what
you eat.
And when you break the rule,because you will, we're all
fucking human, you will breakthe rule, the guilt sets in.
(05:39):
The shame takes over, you startthinking, I blew it, I'll never
have the discipline to lose thisweight.
And guess what comes right afterthe guilt and the shame?
A binge, of course.
Because if you already fucked upthe day, why not eat everything
in sight and just start overagain tomorrow?
That's how the cycle keeps youspinning.
Rules, then restriction, thenguilt, then binge, and then
repeat.
(06:00):
It's not discipline, it's notself-control, that's a trap.
And here's the kicker on allthis.
The$70 billion diet industryjust knows that.
In fact, it depends on it.
Think about it.
If diets actually worked longterm, the industry wouldn't
exist.
Nobody would need anotherprogram or another supplement,
another meal plan.
(06:20):
But when you live by the foodrules that are completely
unsustainable, you fail.
And when you fail, you blameyourself.
Not the rule, not the plan, notthe industry, yourself.
So what do you do?
You go back for the next fix,the next detox, the next
cleanse, the next miracle diet.
And every time you start overwith a fresh hope.
This time's gonna be different.
(06:40):
You know how many fucking timesI told myself this time's gonna
be different?
But the cycle just repeats.
And each time the industrycaches another check.
That's why I say food rules arenot just useless, they're
dangerous.
They create mental stress,emotional baggage, and physical
setbacks.
They take away your power tochoose and give it to a system
(07:02):
that profits from your struggle.
But here's the truth you don'tneed food rules to lose weight.
What you need is freedom.
The freedom to make small, smartchoices without guilt, without
shame, and without followingsomebody else's rule book.
And that's what this episode isall about.
So we talked about why foodrules are such a problem, but I
(07:23):
want to be more practicalbecause I guarantee you've heard
and probably live by some ofthese rules.
I'm about to break them down.
These are the ones that peopletend to swear by, even though
they've never actually helpedthem lose weight for good.
Let's take them one by one.
And this is just the first bunchof them.
So rule number one is carbs atnight make you fat.
This is one of the most commonmyths I hear.
(07:44):
Don't eat carbs after six, orthey'll turn straight into fat.
Well, here's the truth on that.
Your body doesn't have a curfew.
Carbs at 6 p.m.
and carbs at 10 p.m.
are the same exact fuckingthing.
They're fuel.
What matters is the totalpicture.
How much you eat, the quality ofyour choices, and how active you
are.
If eating late really madepeople fat, every nurse working
(08:07):
the night shift and every ERdoctor, every entrepreneur
burning the midnight oil wouldall be obese.
And that's just not the case.
The danger with this rule isthat it makes people feel guilty
about eating when they'regenuinely hungry.
So what happens?
You skip dinner or you forceyourself into a no carbs rule,
and you get so hungry you end upbinging on chips or cookies at
(08:29):
11 o'clock.
That's not discipline.
That's a setup.
The smarter alternative there isto choose balance.
If you want pasta for dinner,great.
Add some protein, throw in someveggies, maybe, and keep the
portion reasonable.
Maybe even go for a short walkafterwards.
That's a choice that fuels yourbody without guilt or
restriction.
(08:50):
The next rule is I I definitelylived by this one and believed
it, and I know a lot of peoplewho do.
Rule number two is salads arealways healthy.
That one just kills me.
Somewhere along the way, saladbecame synonymous with healthy.
But let's be real, not allsalads are created equal.
(09:10):
I've seen salads at chainrestaurants with more calories,
fat, and salt than acheeseburger and fries.
Think about it.
Fried chicken on top, croutons,bacon, cheese, creamy dressing,
you can easily end up with a1500 calorie salad.
That leaves you just as stuck asthe burger that you actually
wanted.
And here's the bigger issue: this rule makes people outsource (09:28):
undefined
their decision making.
They think if I order the salad,I'm safe.
But health isn't aboutcategories, it's about choices.
If you love salad, fuck it.
Yeah, make it work for you.
Choose fresh veggies, leanprotein, a dressing you enjoy,
but in a reasonable amount.
And if what you're reallycraving is the burger, sometimes
(09:50):
the smartest choice is to havethe fucking burger.
Because eating something youdon't want in the name of being
good backfires later.
The third rule I want to talkabout is skipping breakfast
boosts weight loss.
Okay.
Intermittent fasting is trendy,and for some people it works.
It works great.
(10:11):
But here's the key phrase.
For some people, the problemcomes when we take something
that works for a few and turn itinto a universal rule.
Skipping breakfast doesn'tmagically melt fat.
For some people, it helps managethe hunger and it simplifies
eating.
But for other people, like me,it leads to mid-morning crashes,
definitely overeating at lunch,and probably some brain fog to
(10:32):
go along with it.
The rule isn't skip breakfast.
The rule is pay attention to howyour body responds.
If you feel great pushing yourfirst meal to noon, then go for
it.
Absolutely.
By all means do it.
But if you're feeling sluggishand distracted or hangry, then
maybe breakfast is the smarterchoice for you.
That's what I mean when I sayweight loss isn't about rules.
(10:53):
It's about choosing.
The right choice is the one thatworks for your life, your
energy, and your body.
Rule four, I hear this one allthe time too.
Clean eating is the only way.
This rule actually might be themost damaging of all of them.
The idea that food has a moralvalue, that some foods are clean
(11:13):
and others are dirty, is arecipe for guilt and obsession.
Yes, of course, whole foods aregenerally better for your
health.
And yes, not eating processedjunk makes a lot of sense.
But when you moralize the food,you set yourself up to feel like
a bad person every time you eatpizza, ice cream, or anything
that isn't quote unquote clean.
(11:35):
Food doesn't have morality.
You're not good because you atekale.
You're not bad because you atecookies.
You're just a fucking humanbeing making choices.
And the truth is, sometimeschoosing the cookie is the
smarter move because it lets youenjoy life, stay sane, and avoid
that all or nothing binge cycle.
The alternative here ismoderation.
(11:58):
Eat mostly whole, nutrient-densefoods because they fuel your
body, and they and then you cansprinkle in the fun stuff
because it feeds your soul.
That balance is sustainable, andthat balance is real.
Here's another one.
Eating fat makes you fat.
For decades, fat was demonizedas the villain of weight loss.
(12:19):
Low fat, everything line thegrocery store shelf, low fat
yogurt, low-fat cookies, evenlow fat peanut butter.
And the rule is simple (12:25):
if you eat fat, you'll get fat.
But here's the truth.
Dietary fat doesn'tautomatically turn into body
fat.
In fact, healthy fats, thingslike avocados and olive oil,
nuts, salmon, they're essentialfor your body.
They help regulate hormones,support brain function, and keep
you feeling satisfied.
So the problem isn't fat itself,it's eating too much of
(12:49):
anything.
When people cut fat of theirdiets, they often end up
hungrier, reaching for moreprocessed carbs and sugar just
to feel full.
And of course, that backfires.
So the smarter alternative hereis include healthy fats in your
meals, but keep the portions incheck.
A handful of nuts, a drizzle ofolive oil, half an avocado,
(13:10):
those choices add flavor,satisfaction, and nutrients
without derailing your progress.
Fat is not the enemy.
The real enemy is the myth thatcutting it out will save you.
Another one I always hear ischeat days are absolutely
necessary.
The diet industry loves topromote the idea of cheat days.
Follow the rules all week, thengo fucking wild on Sunday.
(13:33):
It sounds like balance, but it'sactually a setup.
Here's why.
All or nothing cheat days teachyou to swing between extremes.
You spend six days restrictingand torturing yourself, then one
day binging on everything youweren't allowed to have.
That binge often wipes out theentire week of progress.
And worse, it reinforces theidea that enjoying food is
(13:55):
wrong.
The smarter alternative, stopcalling it cheating.
Building flexibility into youreveryday choices.
If you want pizza on aWednesday, have a slice or two
and then balance it withsomething lighter at your next
meal.
If you want dessert, enjoy itwithout guilt and just fucking
move on.
When you make room for foods youlove every day, you don't need a
cheat day.
You just live your life.
(14:16):
And that's the only way thisthing works long term.
So it just to recap, carbs atnight don't make you fat.
Your body doesn't know what timeit is.
Salad isn't always healthy.
It depends on what's in thesalad.
Skipping breakfast is not amagic trick.
It works for some, but not foreveryone.
Clean eating is not the holygrail.
(14:38):
It's a trap that moralizes foodand fuels guilt.
You see the theme there?
Every rules sound simple, butthey fall apart in real life.
When you realize these rulesdon't serve you, you get your
power back.
Because instead of followingsomeone else's commandments, you
start making small, smartchoices that actually fit your
life.
And that's where the gamechanges.
(15:01):
So if the rules don't work,what's the alternative?
Well, this is where my entirephilosophy comes in.
Stop dieting and start choosing.
Most people think weight loss isabout discipline, willpower, or
finding the perfect program.
But none of that shit lasts.
Diets are built on restriction,rules are built on rigidity, and
(15:23):
eventually life happens.
You get busy, you travel, youhave a birthday, you go on
vacation, and the rules getbroken.
And that's when the guilt comesand you go into that shame
spiral.
But choosing, choosing isdifferent.
Choosing is freedom, choosing ispower.
Choosing is about you, yourlife, your body, your goals.
(15:43):
Not someone else's list of do'sand don'ts.
Think about it.
When you follow a diet rule, yougive up control.
You outsource your decisionmaking to someone else's system.
You become dependent on rules totell you what's good or what's
bad.
And as soon as you break one,you feel like a failure.
But when you choose, you takethe power back.
(16:05):
You're no longer asking, am Ifollowing the rules?
You're asking, what's thesmartest choice for me right
now?
And that shift is massivebecause instead of operating in
a world of restriction, you'reoperating in a world of options.
You're no longer chained to nocarbs after 7 p.m.
Instead, you're saying, do Iwant to eat pasta tonight?
If I do, how can I balance it soI feel good tomorrow?
(16:26):
That's how real sustainableweight loss happens.
Not through rigid rules, butthrough small, smart choices
stacked consistently over time.
And here's the beauty inchoosing.
It's not about overhauling yourwhole life in one shot.
It's about small, smart choicesyou can repeat.
Let me I'll give you a fewexamples.
So easy one, swap soda forwater.
(16:48):
That's hundreds of calories yousave in a week without counting,
without tracking, withoutobsessing.
Just one small, smart choice.
Go for a 10-minute walk afterdinner.
It doesn't require gymmembership or any fancy clothes.
It doesn't take an hour today,but it helps your digestion, it
lowers your blood sugar, and itgets you moving.
Another small, smart choice.
(17:09):
Balance your portions.
Maybe you still have the burger,but you skip the fries or split
them.
Maybe you load up your platewith vegetables and lean protein
before the carbs.
Again, just a small, smartchoice.
And individually, I get it, theydon't sound dramatic, they don't
sound sexy.
But here's the truth.
These are the choices that addto real transformation.
(17:30):
I lost 140 pounds and kept itoff that way.
Not by starving myself, not bycutting out food groups, not by
living in the gym.
I never went to the gym, but bystacking small, smart choices
day after day until they becomeautomatic.
So when you choose instead offollow, you also eliminate the
(17:50):
guilt.
Because now you're not breakingthe rules, you're making
decisions.
Think about dessert.
Under the diet rules, dessert isbad.
If you eat it, you failed.
But under choosing, dessert'sjust another option.
Sometimes you say yes, sometimesyou say no.
And either way, it's a choicethat you owe.
No guilt, no shame, no startingover Monday.
That's what freedom really lookslike.
(18:11):
That's why people who choosesucceed where the dieters all
fail.
And that honestly, that'sexactly why I wrote Shut Up and
Choose, because at the end ofthe day, weight loss isn't about
motivation or finding theperfect diet, it's about
decisions.
Every time you eat, every timeyou move, every time you pour a
drink, you're making a choice.
(18:32):
And the truth is, most peoplealready know what to do.
You don't need another diet totell you vegetables are good and
soda isn't, or that sleepmatters.
You know that.
What you need is the courage tostop outsourcing your decisions
and the discipline and own yourchoices.
That's the heart of my message.
Stop dieting, start choosing.
(18:52):
Because once you take backownership, once you realize you
have the power to choosedifferently, everything changes.
That's why my program is calledLive Life, Love Food, Lose
Weight.
Because you don't have to giveup your life to get healthy.
You don't have to hate food tolose weight.
You don't have to live in aworld of sacrifice.
You can enjoy dinners out, youcan love dessert, you can
(19:13):
travel, celebrate, and still seeresults as long as you're
choosing.
The key is to stop thinking interms of rules and start
thinking in terms of trade-offs.
You're not saying I can't havethis, you're saying if I choose
this, how do I balance it?
That's what makes thissustainable.
That's why I kept the 140 poundsoff for over two years.
Not because I was perfect, notbecause I followed every rule
(19:33):
because there were none, butbecause I learned how to choose
in a way that fit my life.
So here's the big takeaway.
Diets fail because they forceyou into someone else's rule
book.
Choosing works because it putsyou back in control.
Rules tell you what you can'tdo.
Choosing reminds you of what youcan do.
(19:54):
Rules leave you guilty when youfail.
Choosing leaves you empowered nomatter what you decide.
And rules make weight losstemporary.
All of us have been on the yo-yodiet wheel.
But choosing actually makes itpermanent.
And that's why the only realalternative to dieting is
choosing.
Because when you stop dietingand start choosing, you stop
(20:16):
living in fear of food.
You stop chasing perfection, youstop failing over and over
again.
Instead, you start stackingwins.
You build freedom, you startliving life-loving food and
losing weight for good.
So I'm going to land the planereal quick here with something
that my business, my executivelisteners will immediately
recognize.
Think about how companies run.
(20:37):
Do great leaders manage businesswith rigid rules that can't be
bent or broken?
Of course not.
Companies thrive because leadersadapt, they strategize, and make
smart calls based on thecircumstances in front of them.
Markets shift, competitorsemerge, technology changes
overnight.
A rigid set of rules might lookgood on paper, but in real life
it collapses the moment thingsstop going according to plan.
(20:57):
Successful leaders know it's notabout sticking to a script.
It's about making informeddecisions, adjusting when
necessary, and playing the longgame.
Big news flash.
Your health works exactly thesame way.
When you follow diet rules, nocarbs after seven, never eating
sugar, fasting is the only way.
You're basically trying to runyour body like a business that
(21:18):
refuses to change.
And just like that business,when life throws you something
unexpected, like travel, stressat work, some family event,
those rigid rules break down.
You can't follow them perfectly,so you abandon them altogether.
That's the health equivalent ofa company folding because it
didn't adapt.
Now compare that to leading withflexibility.
Great executives look at thebigger picture.
(21:39):
They don't obsess over everysingle tiny detail.
They focus on strategy, theyfocus on systems and long-term
outcomes.
That's what choosing in yourhealth is all about.
You don't need to follow someoneelse's arbitrary rules.
You know, you just need to stepback, look at your options, make
the smartest choice in thatmoment.
And over time, those small,smart choices compound, just
like small, smart businessdecisions compound, into growth
(22:02):
and profitability.
So flexibility always beatsrigidity.
In business, rigid companiesdie.
In health, rigid diets fail.
But flexibility, the ability toadapt, to adjust, and keep
moving forward, that's whatcreates sustainable success.
So let me put it another way.
You wouldn't bet your company'sfuture on one strategy that had
(22:22):
a 90% failure rate, would you?
But that's exactly what peopledo when they bet their health on
diet rules.
Diets fail 95% of the time.
Choosing, that works 100% of thetime because it's built on your
own decisions, your own life,and your own reality.
So here's the takeaway here.
Stop running your health like arule book.
(22:44):
Start running it like abusiness.
Stay flexible, adapt when lifehappens, focus on systems and
strategy, not perfection.
Because, like in a business,successful health isn't about
following the rules.
It's about making smart choicesthat keep you moving forward.
And when you approach yourhealth that way, you win every
(23:04):
single time.
So I'm going to try to bring itall together now.
Because we started today talkingabout the food rules, those
rigid one-size fits-allcommandments that the diet
industry loves to sell us, theno carbs after dark, the salads
are always healthy, breakfastman's you know this shit.
On the surface, they do soundsimple, but in practice, they
create guilt, shame, andultimately failure.
(23:26):
They trap you in a cycle thatkeeps you stuck and keeps the$70
billion diet industry thriving.
I hope I broke those rules apartfor you.
We looked at why your bodydoesn't have a curfew, why a
salad can sometimes be worsethan a burger, why skipping
breakfast works for some but notothers, and why moralizing food
only makes you feel like ashitty person for eating
dessert.
(23:47):
Rule after rule, the pattern'sclear.
Rigid restrictions don't createsuccess, they sabotage it.
And that's where the alternativecomes in.
Choosing.
When you stop dieting and startchoosing, you take back control.
Instead of asking it, Am Ibreaking a rule?
You ask, what's the smartestchoice for me right now?
That that shift is everything.
It's what helped me lose all theweight and keep it off, not by
(24:10):
living perfectly, but bystacking small, smart choices
day after day until they becamemy essentially default way of
living.
I also drew a little parallel tobusiness because some of my
executive listeners know thisbetter than anyone.
Companies don't win by followingrigid rules.
They win by adapting, bystrategizing, and by making
smart decisions in real time.
(24:30):
Health is no different.
Flexibility beats rigidity,systems beat willpower, choices
beat rules.
So here's your takeaway.
You don't need another diet, youdon't need more rules.
You need the courage, the ballsto choose.
Because when you chooseconsistently, intentionally and
(24:51):
wisely, you not only lose theweight, but you gain your
freedom back.
And that's what shut up andchoose is all about.
That's what live life, lovefood, lose weight is all about.
So if this episode hit home foryou, here's what I want you to
do.
Take one food rule, one dumbfucking rule that you've been
following, just one, and breakit.
Replace it with a choice thatactually works for you.
(25:13):
Then let me know about it.
You can DM me on Instagram anddrop a comment or share this
episode with someone who's stuckin the diet trapper because
you'll be shocked when you breakthe rules that you don't blow
up, you don't put on 85 pounds.
In fact, you'll find that havingthe freedom of choice is really
nice.
Because the sooner we stopdieting and start choosing, the
(25:34):
sooner we start living.
So I hope this episode openedyour eyes to some of those crazy
food rules.
As usual, you can buy my book onAmazon.
It's called Shut Up and Choose.
It chronicles my 140-poundweight loss journey with no
shots, no diets, no pills, nonothing, just purely the mental
game.
Also, if you are interested incoaching, I do some online
(25:56):
coaching, one-to-one and ingroups.
You can check that out atjonathanwrestler.com.
My name is JonathanRestler.com.
You can also, I would say, if ifyou're not sure what you want to
do, if you're not sure how youwant to start, I have some free
weekly tips.
They go out every singleWednesday to your inbox.
They take less than a minute toread, and they have real things
that you can do to help you loseweight.
(26:18):
And they're not crates, not cutthis.
It's just little mindset tricksto help you lose the weight.
You can get those atJonathanRusso.com slash free
tips.
So just go to my website andlook for where it says free tips
and sign up for my email tips.
Uh I'm not sending you like allkinds of shit trying to sell you
on this or sell you my book orsell you on.
I'm not doing any of that.
They're just real free tips thathelp people lose weight.
(26:41):
So that's all I got today.
I hope you are wiser to the foodrules.
I'm sure there's 5,000 otherfood rules that you've heard
from some jerk off on Instagramor some idiot online or some
TikTok twit.
Everybody's got a rule thatworks for them, but at the end
of the day, they're allbullshit.
The only thing that matters ismaking choices, making choices
(27:04):
that fit into your life, notsomebody else's rules.
You create the rules, you createthe system all by yourself.
You know what to do.
I don't need to tell you, Ipromise you, you came wired in
your DNA.
You know if you're eating an icecream cone, you're better off
eating something else.
I'm not saying don't eat itbecause sometimes you gotta feed
your soul, but you know what toeat and what not to eat if
(27:25):
you're trying to lose weight.
The only thing left for you todo right now is to shut up and
choose.
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