February 26, 2025 • 30 mins
Late-night snacking has always been deemed a taboo, but what if the rules have been wrong all along? This episode of Shut Up and Choose confronts the common myths tied to late-night eating habits, shining a light on the reality of how our bodies process food regardless of the clock. Dive in with us as we unravel the psychology behind those midnight cravings, explore scientific insights that debunk the old adage that “eating late makes you fat,” and offer thoughtful solutions for making healthier choices when the urge strikes. Whether you're binge-watching a favorite show or unwinding after a long day, we emphasize that it’s not when you eat that matters, but what you eat!
We share practical strategies, including advice on choosing protein-rich snacks and the significance of mindful eating. And if you’re someone who feels guilt for enjoying a late-night treat, this episode provides you with the freedom to make choices that align with your body’s needs without the weight of societal pressures. Get ready to embrace a balanced approach to eating that prioritizes health without sacrificing joy. Don’t miss out on this critical discussion—hit play and take a step closer to your healthier self today!
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.
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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 (01:15):
Hey everybody, welcome back to Shut Up and
Choose the podcast that cutsthrough the noise and the
nonsense and all the garbage thediet industry is spewing at you
.
Tell you all about the internetand Instagram gurus that give
out just tons of conflictingadvice.
If you believe some of it,you'll go crazy.
If you believe all of it, youalready are crazy.
The truth is, I lost 140 poundswithout any fad diets, pills,
(01:39):
shots, supplements, anything.
I just did it by making small,smart choices, and I'm going to
show you how to do the samething too.
So that's what this podcast isabout.
I'll start out by telling youthat last week I said I was
hoping to get my 1000th emailpeople who told me that my book
changed their life.
Unfortunately, that emaildidn't come in yet, so I guess
I'll have to wait until nextweek to read that email.
(02:01):
The second order of business is, if you've listened to my last
few episodes of my podcast, I'vebeen very busy trashing fat
acceptance activists and Idecided that I would reach out
to one of the biggest ones Iknow and I mean that biggest and
largest reach not necessarilythe largest in size, although
she's pretty big.
I reached out to one of themand tried to get an interview
(02:23):
and I'm working on getting herto come on the show and me
hearing her side of the storyand I promised her that I would
listen to what they have to sayand if they change my mind, then
they do, but I don't seeanything that could get me to
believe that fat and healthy isa real thing.
I absolutely agree that youshould accept your body the way
(02:44):
it is.
It's all about body acceptance.
However, saying that being fatis a social they're being
discriminated against becauseairplane seats are too small and
barber's chairs are too smallmy answer to that is lose some
fucking weight.
So maybe they'll change my mind, I don't know, but I'm
certainly willing and open tohearing what they have to say
(03:05):
and hopefully one of them willcome on my podcast.
So today I want to talk aboutanother diet myth that
absolutely needs to die an uglydeath, and that's that eating
late at night is what makes youfat.
And, to be clear, to be honest,I used to believe the same
thing that if you eat late atnight, you're going to get fat
(03:25):
because, well, I didn't reallyknow why, but it's just what I
heard and I believed it, so I'mgoing to talk about why that's
completely and utterly untrueand I'll bust a couple of the
myths along the way.
I always thought things like ifyou eat at 8 pm it turns
straight into fat and of courseI didn't think it was immediate,
but I thought anything you eatlate night 10 o'clock is going
to just turn to fat.
(03:46):
Things like your metabolismjust gives up at night, it stops
.
Well, we know that's not true,but I don't know.
I believed it.
And late night snacking equalsinstant belly fat.
I mean, that was obvious.
Everybody knows that.
But the truth is that'scompletely and utterly untrue.
(04:07):
So let's stop pretending thatyour stomach turns into a fat
storage locker after dark.
It's not true.
It's not Cinderella.
The clock doesn't strikemidnight and suddenly your food
becomes a pumpkin-shaped big fatbelly.
That's not what happens.
The truth is, your body is notsome petty little high school
girl.
It doesn't care what time youeat.
(04:27):
If you're gaining weight, it'sbecause you're eating more
calories than you burn, notbecause you dared to eat a snack
or something after sunset.
So I'm going to break down foryou today why these outdated
diet rules need to be updatedand thrown out and dragged into
the 21st century.
And then I'm going to replacethat with the fact.
(04:47):
Science is about to shut thismyth down.
So what's the origin of theridiculous myth?
Well, honestly, I don't know.
So if I look at who started thenonsense, my guess is it's
probably one of those diet guruswho thinks that celery juice
fixes everything.
There's so many of them outthere on Instagram, the internet
, and I hear people say it allthe time Don't eat late at night
(05:08):
, don't eat after 6 pm.
Of course, the intermittentfasting people think you only
have a certain eating window.
It's all bullshit.
You can eat anytime you want.
The myth comes, I think, fromthese, basically from two old,
tired ideas.
One is that your metabolismshuts down at night because, I
guess, apparently your body justclocks out like some nine to
(05:29):
five factory worker and afterthat 501 it shuts down.
Well, we all know that's nottrue.
And the second one is that yourmetabolism shuts down at night
because, apparently, your bodyjust clocks out and you burn
fewer calories at night becauseyou're not moving, and we all
know that digestion does notneed you to do jumping jacks at
10 pm.
Your metabolism does not work ashift job, it runs 24-7.
(05:53):
So let's get into the sciencethat proves this whole thing of
late night eating and why it'sso bad for you is absolute
garbage.
Science pretty much says it all.
So it's time to think about thecalories and not the clock
Calories in versus calories out,also known as the only math you
(06:13):
should care about.
If we're being real, your bodydoesn't have, like some little
accountant, calculating caloriesdifferently after dark.
Weight loss and weight gain comedown to one thing and one thing
only Eat more calories than youburn, you gain weight.
Eat fewer calories than youburn you lose weight.
It's not rocket science.
(06:35):
A 2016 study in the AmericanJournal of Clinical Nutrition
see, I checked that out, so Iwould have a good thing to quote
but found that it didn't matterif people ate early or late.
As long as their total calorieswere the same.
The weight loss results wereidentical.
So, yeah, eating a chickensalad sandwich at 10 pm won't
(06:57):
suddenly turn into cellulite andgive you a big fat ass.
The clock doesn't give yourmetabolism a curfew and, like I
said before, your metabolismdoes not clock out the whole.
Your metabolism stops at nightthing absolute nonsense.
Your body loves burningcalories, even when you're
drooling on your pillow andsnoring.
(07:18):
When you're breathing, it'sburning calories when you're
pumping blood burning calories.
Having some weird dream aboutshowing up at work naked no,
never mind, that might be mydream, but see, even that still
burns calories.
I'm going to give you someresearch on this.
A study from the Obesity Reviewshows that your basal metabolic
rate, which we talked aboutlast week the calories you burn
(07:39):
doing absolutely nothing ispretty much the same whether
you're awake or asleep.
Sure, it definitely does slowdown a little when you're
sleeping, but not enough tomatter, unless you're eating
like a whole pizza before you goto bed.
So your metabolism is not lazy.
It's the fact that you'reeating a tub of cookie dough,
ice cream while watching realityTV.
That's the problem.
(08:01):
In case you didn't really payattention last week, I'm just
going to give you a little quickoverview.
So when you're busy countingsheep, your body is repairing
muscles, especially if youworked out that day.
It's building bone tissue, it'sconsolidating memories and,
yeah, your brain burns calories,sorting through all of those
good and bad moments during theday.
It regulates your hormones andit fights off whatever germs you
(08:23):
picked up from thatcoworkworker who you know, the
one who always says no, I'm notsick, and then sneezes on you.
So your body is basicallyrunning its own night shift.
And guess what?
All of that requires energy,and we talked last week that
calories are only a unit ofenergy.
That's what a calorie is.
It's a unit of energy.
So you're burning roughly 50 to80 calories an hour while
(08:47):
you're sleeping.
So that might not be as much asyou burn off in I don't know
where else, if you're in the gymor running, but it's burning 50
to 80 calories an hour whenyou're sleeping.
A 165 pound person burnsroughly 60 to 65 calories an
hour while they're sleeping andthat's around 480 calories
(09:08):
during an eight-hour sleep.
For comparison, just so youknow, that's about the same as a
5K walk Not a 5K run, but a 5Kwalk.
Your body is literally burningcalories while it's doing
nothing.
So let's double.
Let's say you weigh 330 pounds,double that weight.
That means your body, yourmetabolism, is burning 960
(09:34):
calories just while you'resleeping, while you're doing
nothing.
The bottom line is it's theextra calories, not the late
hour.
Late night eating seems bad,because that's when most people
turn into snack animals, and Iam guilty as charged.
Late night you're doing nothingand you start to eat completely
mindlessly.
So after a long day, you're notexactly reaching for kale.
(09:56):
Well, I'm well, yeah, I'm neverreaching for kale, but you're
not reaching for somethingthat's healthy.
You're looking at the ice creamlike it's the answer to what is
life all about.
But here's the deal it's notbecause it's late, it's because
you're eating more, and another2015 study showed that late
night eaters consume more totaldaily calories than early eaters
(10:19):
.
And why?
I thought that was interesting?
Because they weren't hungry,they were just bored, they were
tired where they wereemotionally eating.
And the interesting piece ofthis, when I looked into it, was
the there's actually apsychology of late night
cravings.
They've explained why.
(10:39):
It's not your fault that youtransform into some eating
machine after dark.
Well, that's not true.
It kind of is, but there'sactually some science behind it.
After a long day of making goodchoices and pretending to be an
adult or maybe you really are anadult, but after that long day,
your willpower is shot andpsychologists call that decision
(11:00):
fatigue.
You've made so many decisionsall day that your brain is like
fuck that I'm done beingresponsible.
Give me the chips, give me theice cream, give me whatever.
And if you really want to getinto it and again, you know I'm
not this smart, but I do do myresearch.
Your prefrontal cortex, thepart of the brain that's
responsible for good decisionsand self-control, gets tired
(11:21):
after a full day of work ordoing whatever you're doing
Meanwhile.
The reward center of your brainis wide awake and screaming
give me some ice cream now.
And the result is you stand infront of the open fridge at
midnight wondering if cake isactually a meal, and the reality
is you're not raiding thefridge at 11 pm because you're
(11:42):
actually hungry.
You're hunting for comfort fromsomething that happened during
the day or just being absolutelylazy.
When you're stressed, your bodypumps out cortisol and everybody
talks about oh, cortisol makesyou fat, and I'm not here.
I'm sure it does a little tinybit, but it's not the difference
(12:02):
maker.
But what cortisol does do is itincreases your appetite and
specifically drives cravings forhigh fat, high sugar and high
carb foods.
So your body's not betrayingyou.
It's trying to help by gettingsome quick energy to deal with
the threat.
I'm not sure what the threat is, but that's what it's doing.
Unfortunately, your body can'ttell the difference between
(12:24):
being chased by a lion and yourboss moving a dead line up.
That's when the cortisol takeseffect and it makes you crave
the food.
Another modern reason that weeat a lot at night is Netflix
and Instagram.
When you're distracted byscreens, you eat mindlessly, you
ignore your fullness cues, youget exposed to more food ads and
(12:46):
I can't tell you I am guilty ofthat I would see something that
looks delicious on TV.
I want to go eat some of that,and I have literally gotten up
and got out to the store andbought that item because I was
so excited to eat it.
You also stay up later andyou're giving yourself more
opportunities to eat.
So it's not the time on theclock that's actually making you
gain the weight.
It's watching all seven seasons, which also I'm guilty of, but
(13:10):
it's binging on all sevenseasons of some show on Netflix
while you're absentmindedlyshoving food down your throat.
It's pretty obvious.
It's not about the time, it'sabout what.
You're absentmindedly shovingfood down your throat.
It's pretty obvious.
It's not about the time, it'sabout what you're eating.
So late night eating, this isgoing to be even crazier.
Forget that.
It's not bad for you, but itactually might help you.
(13:31):
Yeah, I know that's hard tobelieve, but could late night
eating be a good thing?
Shocking, I know, but hear meout on this.
If you're hitting the gym latesome I don't know eight, nine
o'clock at night, your bodyneeds fuel for recovery.
So protein at night helpsrebuild muscles, so you can flex
without cramping, so you can doall your things in it.
And again, another study inmedicine and science in sports
(13:53):
and exercise found that eatingprotein before bed increased
muscle protein synthesisovernight.
I have no fucking idea whatthat means, but it sounded
really good when I wrote it down.
But I don't know what thatmeans.
But basically I think thateating protein at night if
you've had a tough workout isactually really good for you.
So, just like these crazy faddiets, it's time to forget the
(14:15):
one-size-fits-all advice.
Here's when late eating mightactually work better for you.
Let's say you naturally go tobed at 1 am and you wake up at 9
.
Eating at 9 pm isn't late, it'syour dinner time.
Your body clock doesn't carewhat society thinks is an
appropriate time to eat.
Let's say you work nights andyour 3 am quote unquote lunch
(14:38):
break is completely normal foryour schedule.
Telling a night shift nurse notto eat after 8 pm is like
telling a day worker, tellingsomeone who works in an office 9
to 5, that they shouldn't eatafter 8 am.
It's ridiculous.
It's just ridiculous.
So here's a couple morelate-night myths that absolutely
need to die.
The first one is carbs at nightturn into fat.
Well, carbs don't punch theclock at night either.
(15:00):
They don't suddenly decide.
Guess what will be fat now.
Your body either burns carbsfor energy or stores them as a
glycogen.
If your glycogen tanks are fulland you're overeating, then
you'll gain weight.
The timing doesn't matter.
It matters what you eat andyour overall calorie intake.
And here's something crazy Astudy in obesity found that
(15:23):
nighttime carb consumption canactually increase fat burning
during the day.
So carbs at night equals fatgain?
I don't think so.
Try again.
Here's something that the ketocult doesn't want you to know
Having some extra carbs at nightmight actually help you sleep
better and make better foodchoices the next day.
More research showed thathaving some carbs in the evening
(15:45):
can help regulate your morningblood sugar levels, potentially
reducing cravings throughout thefollowing day.
So take that midnight carb.
Fear mongers.
But I don't know if any of thatshit is true.
It's just what the researchsays.
So I'm going to believe in thescience, not the bullshit on the
internet and on Instagram.
So what if I told you there waseven a way to eat late without
(16:07):
sabotaging yourself?
I know that's shocking, butit's true and it's pretty simple
.
It's a protein first approach.
Start with protein, seriously,before you even think about
anything else on your plate.
Protein should be the star ofyour late night eating.
And I know you're probablysaying why protein?
But if you've been listening tomy podcast, you know why.
Because A protein takes a lotmore energy to digest, which
(16:28):
means it burns more caloriesjust by eating it.
Of course, protein keeps youfull longer, it stabilizes your
blood sugar and it providesessential amino acids for
overnight repair.
So there's a ton of things youcan eat, things that I ate if I
was going to eat a night Greekyogurt, super high in protein.
If you eat the low sugar ones,just some rolled up turkey, some
(16:50):
hard boiled eggs, maybe alittle tuna.
I know people like to eatplant-based options at night.
For me personally, I thinkthey're fucking disgusting, but
I do like edamame or somethinglike that, but none of the
plant-based bullshit.
And if you want to feel likeyou're eating a lot without
actually consuming a lot ofcalories, volume eating can be
(17:10):
your late night best friend.
So things like air pop popcornthree cups of that is 100
calories.
Some cucumbers and salsaprobably less than 50 calories.
Frozen grapes, which areabsolutely nature's popsicles 60
calories for a full cup.
And then I always like toresort to the sugar-free jello,
(17:31):
because sometimes you just needsomething sweet and I know jello
is not great for you, I get it,but sometimes you got to feed
your soul.
And I know jello is not greatfor you, I get it, but sometimes
you got to feed your soul.
So another myth is that you haveto stop eating by 6 pm, because
, well, there really is noreason for that one.
If you stop eating at 6 pm butyou inhaled 4,000 calories
(17:51):
before, then guess what?
You'll still gain weight.
There's nothing magical aboutearly eating windows.
You know that I I like to ripthe intermittent fasting thing
and I did some research on thatand there's a study that showed
with absolute certainty thatintermittent fasting works
regardless of the eating window,as long as the calorie intake
(18:13):
stays controlled.
So eight to four into youreating window is the exact same
as two to 10.
It's all about the same ifyou're eating the right amount.
And I know there's a myth aboutyour circadian rhythm and all
that shit.
You know circadian rhythmcontrols your sleep, your
hormones.
Maybe there's some truth tothat.
(18:34):
I'm not even going to get intothat.
But let's just say truth thatI'm not even going to get into
that.
But let's just say, after all,that I just told you you still
want that midnight pizza.
I mean, I get it.
Sometimes you need that 11 pmslice.
So here's a way that I use tocontrol those cravings before I
turned into my before and afterphoto.
(18:55):
So I like this thing.
I call it the 10 minute rule.
So when I felt like eatingsomething late at night, I just
wait 10 minutes.
If you still want it after 10minutes, fine, eat it.
But the truth is, half the timeyou'll get so distracted that
you'll forget to even want toeat.
So definitely put in the 10minute rule when you can.
You can also do the swap game,which is basically if you want
(19:15):
ice cream, eat some Greek yogurtwith some honey.
That's just as satisfying andit's a hell of a lot better for
yourself.
If you want chips, again, gowith that Air Pop popcorn.
It's great.
So the idea here is not topunish yourself, it's to satisfy
that craving without going allout and eating 500, 800 calories
(19:36):
late at night.
It doesn't matter what time youeat them, but just eating them
and adding to everything you ateduring the day.
Another one that I use all thetime I'd use it all the time,
even the daytime and atnighttime, and that's the is it
worth it?
Test Before eating that bag ofcookies, ask yourself is this
worth the calories?
Sometimes the answer is aresounding yes.
(19:58):
So if Vicki makes chocolatechip cookies, the answer is
always yes, they're deliciousand I love to eat them and
they're worth every calorie.
But some stale, store-made,dog-shit cookies that you found
in the back of your pantry,that's not worth it.
So be selective.
You know, I tell you to feedyour soul as much as you want.
So you have to feed your soul,but be selective about those
(20:20):
indulgences.
If you're going to splurge atnight, make it count on
something that you truly enjoy,not just whatever is there?
So another trick that I'veheard I don't do it because I
think it's fucking disgusting ispeople say it's called the
brush your teeth trick.
Right?
So it's an old school hack thatI've read about and people say
(20:42):
it actually works.
But if you brush your teethwhen you're done eating for the
night.
That minty, fresh mouth isgoing to make that.
All the other stuff you eattastes weird and honestly tastes
like shit, and that act signalsyour brain that the kitchen is
closed.
If you still want to eat afterbrushing your teeth, you'll have
to admit that you're reallycommitted to that snack and at
least at that point you're beinghonest with yourself and you'll
(21:02):
figure it out.
So now I want to talk about thereal issue with late night
eating.
And it's not that you're eating, it's that you're not sleeping.
A study found that people whodon't get enough sleep eat an
average of 385 extra caloriesthe next day.
That's like basically a largeorder of fries that you didn't
(21:23):
need.
And why?
Because sleep deprivation fuckswith your hunger hormones.
The ghrelin, which is the I'mhungry hormone, goes up and
leptin, the I'm full hormone,goes down.
So your body betrays you whenyou don't get enough sleep.
So the real problem there isNetflix, not nachos.
(21:44):
If you're up at midnightwatching just one more episode
while snacking, the bigger issueisn't the snacking, it's that
you're not sleeping.
So fix your sleep schedule andthose late night munchies often
disappear faster than you canimagine.
And if you want some sleephacks that actually work.
I am sleeping better now than Ihave in my entire life.
So one thing I did is I gotsome of those blue light blocker
(22:07):
glasses, because the truth is,my phone was keeping me up and,
honestly, making me hungry.
So either put your phone onnight mode or get some of those
badass, cool, stylish blue lightblocking glasses to wear after
8 o'clock.
I wear them all day, to behonest, but I got them.
They definitely changed mysleep habits.
And then there's this thingcalled the 10-3-2-1-0 rule, and
(22:27):
I'm being honest here, I don'treally follow this, but it is an
interesting thought.
So it's no caffeine 10 hoursbefore bed.
No alcohol three hours beforebed.
No food two hours before bed.
If it's possible, no screensone hour before bed.
I can tell you that I sleepwith the TV on whenever I can,
so I definitely don't do thatand zero times hitting the
(22:47):
snooze button in the morning.
I never hit the snooze button,but I will say that I
occasionally drink some alcoholless than three hours before bed
.
I occasionally eat less thantwo hours before bed and
caffeine I probably don't haveany caffeine after my morning
tea.
But it's the 10-3-2-1-0 rule.
It's interesting.
(23:08):
I don't know if it works.
I'm not recommending it.
I'm not telling you it's asurefire, but if you think about
it logically, it makes sense.
Another one that's huge.
This is huge and I know thewomen out there that are
listening are going to be likeno way.
Your bedroom temperature makesa big difference.
You should set your bedroomtemperature to somewhere between
65 and 68 degrees.
(23:30):
It is medical fact that yourbody sleeps better when it's
cool.
I have that fight pretty muchevery night, but I know that I
definitely sleep better whenit's cool in the room.
You could also get a whitenoise machine, you know drown
out Definitely sleep better whenit's cool in the room.
You could also get a whitenoise machine.
You know, drown out the.
If you live in an apartment orit's loud where you are, it just
drowns out the noise from yourneighbors and all the
(23:52):
questionable shit that's goingon at two or three in the
morning.
You know I like to shit on dietculture and if we're being
honest and we're really beinghonest diet culture is
responsible for it.
That's the real problem.
The real issue isn't whenyou're eating, it's all the
arbitrary rules making youoverthink every bite.
It's all those assholes on theinternet and on Instagram giving
(24:15):
you all this conflictinginformation.
Diet culture loves to createproblems that don't exist, but
then they're going to sell you asolution for $49 or $99 or $199
.
Don't eat after 8 pm.
It's just another way to makeyou feel like you're failing if
you dare to eat when your body'shungry.
So I am blaming diet culture,making that probably the biggest
(24:37):
culprit.
But we're taking down the noeating after 8 pm myth.
Let's throw these other dietrules just on the fire too right
.
Detox teas will cleanse yourbody.
Your living kidneys alreadydetox your body for free and
they don't need help from someoverpriced leaf water.
Another one carbs are evil.
Try telling that to literallyevery society that thrived on
(25:01):
rice, potatoes or bread forthousands of years.
I mean, come on, fat makes youfat.
You know what the 1990s called,and they want their bullshit
science back.
I love this one.
You need to eat six small mealsa day to boost your metabolism.
Come on, eat however many mealsfeels like it's good for your
(25:22):
body.
Your metabolism does not give ashit.
Another one clean eating is theonly way to lose weight.
Well, you know what, and Imight actually do a podcast on
this one, a whole episode.
I have to do some research onit, but clean eating is the only
way to lose weight.
Well, tell that to theprofessor who lost weight eating
Twinkies.
Look it up, google it it's real.
(25:43):
Calories matter more than cleanversus dirty food.
Here's your new rule, and thisis the only rule you need Eat
when you're hungry.
Stop when you're satisfied.
The end.
If that means eating at 10 pmbecause you just got home from
work, do it.
(26:04):
If that means having breakfastat noon because you're not
hungry until then, fantastic.
Your body doesn't run onsomebody else's schedule, it
runs on yours.
Here's your little action planfor late night eating.
First, figure out your actualproblem.
Are you really hungry?
Then eat something.
If you're bored, find a hobbythat doesn't involve your mouth.
(26:26):
If you're tired, go to bed.
Seriously, are you stressed?
Address the stress, not therefrigerator.
And of course, you know youhave to make peace with your
food.
You have to have a betterrelationship with food.
So stop seeing late nighteating as bad.
It's not bad, it's just food ata certain time.
The morality police.
Don't raid your kitchen after 8pm.
(26:47):
Feel free to eat when you'rehungry.
You can, if you know you're alate night eater maybe.
Make a little plan.
So when you're eating duringthe day, save some calories for
later.
Again, I'm not telling you tocount calories, because I think
that's bullshit, but you knowwhat you're eating.
You have a rough idea if you'reeating more than you should or
less than you should.
So save something for later.
If you're a prepper and I don'tmean the kind of prepper that is
(27:07):
waiting for the apocalypse, I'mtalking about the prepper
that's waiting for the foodapocalypse Make some smart
snacks in advance.
I don't know, make some littlethings.
I'm not a prepper, a foodprepper at all.
Or you could do something eveneasier.
Just set some boundaries LikeI'm just going to have one
portion and, of course, practicemindful eating all the time.
(27:27):
I always say, every time youopen your mouth, think about
what you're eating.
So, whether it's 8 am or 11 pm,eat without distractions.
Don't look at your phone, don'twatch TV.
It's just you and your food.
So you can really be focusedand know when you're hungry,
know when you're full, know whenyou're satisfied, and you'll be
amazed, actually, at how muchmore satisfying your food is.
(27:49):
So here's the kind of wrap up,if you will.
The final verdict on all thisshit is time doesn't matter.
Your choices do so.
Let's end with some real facts.
Eating at night does not makeyou fat.
Eating too much food makes youfat does not make you fat.
Eating too much food makes youfat.
Calorie balance is what matters.
(28:10):
The science is clear.
The no food after 8 pm rulethat's total bullshit.
Your metabolism does not own awatch.
So if you stay within yourcalorie needs, you're golden, no
matter what you eat.
So the next time someone givesyou that like fucking asshole,
(28:30):
look like hey, you shouldn't eatthat late.
Look, hit them with hey, it'snot the time, it's the total.
So shut up and choose wisely.
Or, better yet, take a big bite, look them straight in the eye
and say nothing.
That's a power move.
So now go enjoy your late nightsnack without the side of guilt
, because your metabolism willthank you for not listening to
that outdated nonsense.
(28:52):
And remember, the best diet isthe one where you don't have to
think about food all goddamn day, because, honestly, you have
better things to obsess about.
So that's it.
That's my thought on late nighteating.
I hope you learned something andI'll end this by telling you
you can get my book.
Shut up and choose on Amazon.
It's a Amazon bestsellergetting great reviews, still
(29:12):
selling a lot of books.
People are writing me emailsalthough I'm still waiting for
the thousandth email, but peopleare writing me emails telling
me how it's changed their life.
You can also get my videocourse, which is called the
Effortless Eating Academy, whichactually you can't get it yet
because we're still in beta.
Hopefully, next week or theweek after we'll be ready to go,
so hopefully you learned alittle something today and I'm
(29:34):
hoping that you don't beatyourself up for eating late at
night and, if you do, I hopethat you make smart choices
because, at the end of the day,all that matters is the calories
in versus calories out.
It's the food that you choose,the key word being choose
Calories in versus calories out.
Now all that's left to do is toshut up and choose.
Speaker 1 (29:56):
You've been listening to Shut Up 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?
(30:17):
You can do it too.
We hope you enjoyed the show.
We had a fucking blast.
If you did, make sure to like,rate and review.
We'll be back soon, but in 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 (01:15):
Hey everybody, welcome back to Shut Up and
Choose the podcast that cutsthrough the noise and the
nonsense and all the garbage thediet industry is spewing at you
.
Tell you all about the internetand Instagram gurus that give
out just tons of conflictingadvice.
If you believe some of it,you'll go crazy.
If you believe all of it, youalready are crazy.
The truth is, I lost 140 poundswithout any fad diets, pills,
(01:39):
shots, supplements, anything.
I just did it by making small,smart choices, and I'm going to
show you how to do the samething too.
So that's what this podcast isabout.
I'll start out by telling youthat last week I said I was
hoping to get my 1000th emailpeople who told me that my book
changed their life.
Unfortunately, that emaildidn't come in yet, so I guess
I'll have to wait until nextweek to read that email.
(02:01):
The second order of business is, if you've listened to my last
few episodes of my podcast, I'vebeen very busy trashing fat
acceptance activists and Idecided that I would reach out
to one of the biggest ones Iknow and I mean that biggest and
largest reach not necessarilythe largest in size, although
she's pretty big.
I reached out to one of themand tried to get an interview
(02:23):
and I'm working on getting herto come on the show and me
hearing her side of the storyand I promised her that I would
listen to what they have to sayand if they change my mind, then
they do, but I don't seeanything that could get me to
believe that fat and healthy isa real thing.
I absolutely agree that youshould accept your body the way
(02:44):
it is.
It's all about body acceptance.
However, saying that being fatis a social they're being
discriminated against becauseairplane seats are too small and
barber's chairs are too smallmy answer to that is lose some
fucking weight.
So maybe they'll change my mind, I don't know, but I'm
certainly willing and open tohearing what they have to say
(03:05):
and hopefully one of them willcome on my podcast.
So today I want to talk aboutanother diet myth that
absolutely needs to die an uglydeath, and that's that eating
late at night is what makes youfat.
And, to be clear, to be honest,I used to believe the same
thing that if you eat late atnight, you're going to get fat
(03:25):
because, well, I didn't reallyknow why, but it's just what I
heard and I believed it, so I'mgoing to talk about why that's
completely and utterly untrueand I'll bust a couple of the
myths along the way.
I always thought things like ifyou eat at 8 pm it turns
straight into fat and of courseI didn't think it was immediate,
but I thought anything you eatlate night 10 o'clock is going
to just turn to fat.
(03:46):
Things like your metabolismjust gives up at night, it stops
.
Well, we know that's not true,but I don't know.
I believed it.
And late night snacking equalsinstant belly fat.
I mean, that was obvious.
Everybody knows that.
But the truth is that'scompletely and utterly untrue.
(04:07):
So let's stop pretending thatyour stomach turns into a fat
storage locker after dark.
It's not true.
It's not Cinderella.
The clock doesn't strikemidnight and suddenly your food
becomes a pumpkin-shaped big fatbelly.
That's not what happens.
The truth is, your body is notsome petty little high school
girl.
It doesn't care what time youeat.
(04:27):
If you're gaining weight, it'sbecause you're eating more
calories than you burn, notbecause you dared to eat a snack
or something after sunset.
So I'm going to break down foryou today why these outdated
diet rules need to be updatedand thrown out and dragged into
the 21st century.
And then I'm going to replacethat with the fact.
(04:47):
Science is about to shut thismyth down.
So what's the origin of theridiculous myth?
Well, honestly, I don't know.
So if I look at who started thenonsense, my guess is it's
probably one of those diet guruswho thinks that celery juice
fixes everything.
There's so many of them outthere on Instagram, the internet
, and I hear people say it allthe time Don't eat late at night
(05:08):
, don't eat after 6 pm.
Of course, the intermittentfasting people think you only
have a certain eating window.
It's all bullshit.
You can eat anytime you want.
The myth comes, I think, fromthese, basically from two old,
tired ideas.
One is that your metabolismshuts down at night because, I
guess, apparently your body justclocks out like some nine to
(05:29):
five factory worker and afterthat 501 it shuts down.
Well, we all know that's nottrue.
And the second one is that yourmetabolism shuts down at night
because, apparently, your bodyjust clocks out and you burn
fewer calories at night becauseyou're not moving, and we all
know that digestion does notneed you to do jumping jacks at
10 pm.
Your metabolism does not work ashift job, it runs 24-7.
(05:53):
So let's get into the sciencethat proves this whole thing of
late night eating and why it'sso bad for you is absolute
garbage.
Science pretty much says it all.
So it's time to think about thecalories and not the clock
Calories in versus calories out,also known as the only math you
(06:13):
should care about.
If we're being real, your bodydoesn't have, like some little
accountant, calculating caloriesdifferently after dark.
Weight loss and weight gain comedown to one thing and one thing
only Eat more calories than youburn, you gain weight.
Eat fewer calories than youburn you lose weight.
It's not rocket science.
(06:35):
A 2016 study in the AmericanJournal of Clinical Nutrition
see, I checked that out, so Iwould have a good thing to quote
but found that it didn't matterif people ate early or late.
As long as their total calorieswere the same.
The weight loss results wereidentical.
So, yeah, eating a chickensalad sandwich at 10 pm won't
(06:57):
suddenly turn into cellulite andgive you a big fat ass.
The clock doesn't give yourmetabolism a curfew and, like I
said before, your metabolismdoes not clock out the whole.
Your metabolism stops at nightthing absolute nonsense.
Your body loves burningcalories, even when you're
drooling on your pillow andsnoring.
(07:18):
When you're breathing, it'sburning calories when you're
pumping blood burning calories.
Having some weird dream aboutshowing up at work naked no,
never mind, that might be mydream, but see, even that still
burns calories.
I'm going to give you someresearch on this.
A study from the Obesity Reviewshows that your basal metabolic
rate, which we talked aboutlast week the calories you burn
(07:39):
doing absolutely nothing ispretty much the same whether
you're awake or asleep.
Sure, it definitely does slowdown a little when you're
sleeping, but not enough tomatter, unless you're eating
like a whole pizza before you goto bed.
So your metabolism is not lazy.
It's the fact that you'reeating a tub of cookie dough,
ice cream while watching realityTV.
That's the problem.
(08:01):
In case you didn't really payattention last week, I'm just
going to give you a little quickoverview.
So when you're busy countingsheep, your body is repairing
muscles, especially if youworked out that day.
It's building bone tissue, it'sconsolidating memories and,
yeah, your brain burns calories,sorting through all of those
good and bad moments during theday.
It regulates your hormones andit fights off whatever germs you
(08:23):
picked up from thatcoworkworker who you know, the
one who always says no, I'm notsick, and then sneezes on you.
So your body is basicallyrunning its own night shift.
And guess what?
All of that requires energy,and we talked last week that
calories are only a unit ofenergy.
That's what a calorie is.
It's a unit of energy.
So you're burning roughly 50 to80 calories an hour while
(08:47):
you're sleeping.
So that might not be as much asyou burn off in I don't know
where else, if you're in the gymor running, but it's burning 50
to 80 calories an hour whenyou're sleeping.
A 165 pound person burnsroughly 60 to 65 calories an
hour while they're sleeping andthat's around 480 calories
(09:08):
during an eight-hour sleep.
For comparison, just so youknow, that's about the same as a
5K walk Not a 5K run, but a 5Kwalk.
Your body is literally burningcalories while it's doing
nothing.
So let's double.
Let's say you weigh 330 pounds,double that weight.
That means your body, yourmetabolism, is burning 960
(09:34):
calories just while you'resleeping, while you're doing
nothing.
The bottom line is it's theextra calories, not the late
hour.
Late night eating seems bad,because that's when most people
turn into snack animals, and Iam guilty as charged.
Late night you're doing nothingand you start to eat completely
mindlessly.
So after a long day, you're notexactly reaching for kale.
(09:56):
Well, I'm well, yeah, I'm neverreaching for kale, but you're
not reaching for somethingthat's healthy.
You're looking at the ice creamlike it's the answer to what is
life all about.
But here's the deal it's notbecause it's late, it's because
you're eating more, and another2015 study showed that late
night eaters consume more totaldaily calories than early eaters
(10:19):
.
And why?
I thought that was interesting?
Because they weren't hungry,they were just bored, they were
tired where they wereemotionally eating.
And the interesting piece ofthis, when I looked into it, was
the there's actually apsychology of late night
cravings.
They've explained why.
(10:39):
It's not your fault that youtransform into some eating
machine after dark.
Well, that's not true.
It kind of is, but there'sactually some science behind it.
After a long day of making goodchoices and pretending to be an
adult or maybe you really are anadult, but after that long day,
your willpower is shot andpsychologists call that decision
(11:00):
fatigue.
You've made so many decisionsall day that your brain is like
fuck that I'm done beingresponsible.
Give me the chips, give me theice cream, give me whatever.
And if you really want to getinto it and again, you know I'm
not this smart, but I do do myresearch.
Your prefrontal cortex, thepart of the brain that's
responsible for good decisionsand self-control, gets tired
(11:21):
after a full day of work ordoing whatever you're doing
Meanwhile.
The reward center of your brainis wide awake and screaming
give me some ice cream now.
And the result is you stand infront of the open fridge at
midnight wondering if cake isactually a meal, and the reality
is you're not raiding thefridge at 11 pm because you're
(11:42):
actually hungry.
You're hunting for comfort fromsomething that happened during
the day or just being absolutelylazy.
When you're stressed, your bodypumps out cortisol and everybody
talks about oh, cortisol makesyou fat, and I'm not here.
I'm sure it does a little tinybit, but it's not the difference
(12:02):
maker.
But what cortisol does do is itincreases your appetite and
specifically drives cravings forhigh fat, high sugar and high
carb foods.
So your body's not betrayingyou.
It's trying to help by gettingsome quick energy to deal with
the threat.
I'm not sure what the threat is, but that's what it's doing.
Unfortunately, your body can'ttell the difference between
(12:24):
being chased by a lion and yourboss moving a dead line up.
That's when the cortisol takeseffect and it makes you crave
the food.
Another modern reason that weeat a lot at night is Netflix
and Instagram.
When you're distracted byscreens, you eat mindlessly, you
ignore your fullness cues, youget exposed to more food ads and
(12:46):
I can't tell you I am guilty ofthat I would see something that
looks delicious on TV.
I want to go eat some of that,and I have literally gotten up
and got out to the store andbought that item because I was
so excited to eat it.
You also stay up later andyou're giving yourself more
opportunities to eat.
So it's not the time on theclock that's actually making you
gain the weight.
It's watching all seven seasons, which also I'm guilty of, but
(13:10):
it's binging on all sevenseasons of some show on Netflix
while you're absentmindedlyshoving food down your throat.
It's pretty obvious.
It's not about the time, it'sabout what.
You're absentmindedly shovingfood down your throat.
It's pretty obvious.
It's not about the time, it'sabout what you're eating.
So late night eating, this isgoing to be even crazier.
Forget that.
It's not bad for you, but itactually might help you.
(13:31):
Yeah, I know that's hard tobelieve, but could late night
eating be a good thing?
Shocking, I know, but hear meout on this.
If you're hitting the gym latesome I don't know eight, nine
o'clock at night, your bodyneeds fuel for recovery.
So protein at night helpsrebuild muscles, so you can flex
without cramping, so you can doall your things in it.
And again, another study inmedicine and science in sports
(13:53):
and exercise found that eatingprotein before bed increased
muscle protein synthesisovernight.
I have no fucking idea whatthat means, but it sounded
really good when I wrote it down.
But I don't know what thatmeans.
But basically I think thateating protein at night if
you've had a tough workout isactually really good for you.
So, just like these crazy faddiets, it's time to forget the
(14:15):
one-size-fits-all advice.
Here's when late eating mightactually work better for you.
Let's say you naturally go tobed at 1 am and you wake up at 9
.
Eating at 9 pm isn't late, it'syour dinner time.
Your body clock doesn't carewhat society thinks is an
appropriate time to eat.
Let's say you work nights andyour 3 am quote unquote lunch
(14:38):
break is completely normal foryour schedule.
Telling a night shift nurse notto eat after 8 pm is like
telling a day worker, tellingsomeone who works in an office 9
to 5, that they shouldn't eatafter 8 am.
It's ridiculous.
It's just ridiculous.
So here's a couple morelate-night myths that absolutely
need to die.
The first one is carbs at nightturn into fat.
Well, carbs don't punch theclock at night either.
(15:00):
They don't suddenly decide.
Guess what will be fat now.
Your body either burns carbsfor energy or stores them as a
glycogen.
If your glycogen tanks are fulland you're overeating, then
you'll gain weight.
The timing doesn't matter.
It matters what you eat andyour overall calorie intake.
And here's something crazy Astudy in obesity found that
(15:23):
nighttime carb consumption canactually increase fat burning
during the day.
So carbs at night equals fatgain?
I don't think so.
Try again.
Here's something that the ketocult doesn't want you to know
Having some extra carbs at nightmight actually help you sleep
better and make better foodchoices the next day.
More research showed thathaving some carbs in the evening
(15:45):
can help regulate your morningblood sugar levels, potentially
reducing cravings throughout thefollowing day.
So take that midnight carb.
Fear mongers.
But I don't know if any of thatshit is true.
It's just what the researchsays.
So I'm going to believe in thescience, not the bullshit on the
internet and on Instagram.
So what if I told you there waseven a way to eat late without
(16:07):
sabotaging yourself?
I know that's shocking, butit's true and it's pretty simple
.
It's a protein first approach.
Start with protein, seriously,before you even think about
anything else on your plate.
Protein should be the star ofyour late night eating.
And I know you're probablysaying why protein?
But if you've been listening tomy podcast, you know why.
Because A protein takes a lotmore energy to digest, which
(16:28):
means it burns more caloriesjust by eating it.
Of course, protein keeps youfull longer, it stabilizes your
blood sugar and it providesessential amino acids for
overnight repair.
So there's a ton of things youcan eat, things that I ate if I
was going to eat a night Greekyogurt, super high in protein.
If you eat the low sugar ones,just some rolled up turkey, some
(16:50):
hard boiled eggs, maybe alittle tuna.
I know people like to eatplant-based options at night.
For me personally, I thinkthey're fucking disgusting, but
I do like edamame or somethinglike that, but none of the
plant-based bullshit.
And if you want to feel likeyou're eating a lot without
actually consuming a lot ofcalories, volume eating can be
(17:10):
your late night best friend.
So things like air pop popcornthree cups of that is 100
calories.
Some cucumbers and salsaprobably less than 50 calories.
Frozen grapes, which areabsolutely nature's popsicles 60
calories for a full cup.
And then I always like toresort to the sugar-free jello,
(17:31):
because sometimes you just needsomething sweet and I know jello
is not great for you, I get it,but sometimes you got to feed
your soul.
And I know jello is not greatfor you, I get it, but sometimes
you got to feed your soul.
So another myth is that you haveto stop eating by 6 pm, because
, well, there really is noreason for that one.
If you stop eating at 6 pm butyou inhaled 4,000 calories
(17:51):
before, then guess what?
You'll still gain weight.
There's nothing magical aboutearly eating windows.
You know that I I like to ripthe intermittent fasting thing
and I did some research on thatand there's a study that showed
with absolute certainty thatintermittent fasting works
regardless of the eating window,as long as the calorie intake
(18:13):
stays controlled.
So eight to four into youreating window is the exact same
as two to 10.
It's all about the same ifyou're eating the right amount.
And I know there's a myth aboutyour circadian rhythm and all
that shit.
You know circadian rhythmcontrols your sleep, your
hormones.
Maybe there's some truth tothat.
(18:34):
I'm not even going to get intothat.
But let's just say truth thatI'm not even going to get into
that.
But let's just say, after all,that I just told you you still
want that midnight pizza.
I mean, I get it.
Sometimes you need that 11 pmslice.
So here's a way that I use tocontrol those cravings before I
turned into my before and afterphoto.
(18:55):
So I like this thing.
I call it the 10 minute rule.
So when I felt like eatingsomething late at night, I just
wait 10 minutes.
If you still want it after 10minutes, fine, eat it.
But the truth is, half the timeyou'll get so distracted that
you'll forget to even want toeat.
So definitely put in the 10minute rule when you can.
You can also do the swap game,which is basically if you want
(19:15):
ice cream, eat some Greek yogurtwith some honey.
That's just as satisfying andit's a hell of a lot better for
yourself.
If you want chips, again, gowith that Air Pop popcorn.
It's great.
So the idea here is not topunish yourself, it's to satisfy
that craving without going allout and eating 500, 800 calories
(19:36):
late at night.
It doesn't matter what time youeat them, but just eating them
and adding to everything you ateduring the day.
Another one that I use all thetime I'd use it all the time,
even the daytime and atnighttime, and that's the is it
worth it?
Test Before eating that bag ofcookies, ask yourself is this
worth the calories?
Sometimes the answer is aresounding yes.
(19:58):
So if Vicki makes chocolatechip cookies, the answer is
always yes, they're deliciousand I love to eat them and
they're worth every calorie.
But some stale, store-made,dog-shit cookies that you found
in the back of your pantry,that's not worth it.
So be selective.
You know, I tell you to feedyour soul as much as you want.
So you have to feed your soul,but be selective about those
(20:20):
indulgences.
If you're going to splurge atnight, make it count on
something that you truly enjoy,not just whatever is there?
So another trick that I'veheard I don't do it because I
think it's fucking disgusting ispeople say it's called the
brush your teeth trick.
Right?
So it's an old school hack thatI've read about and people say
(20:42):
it actually works.
But if you brush your teethwhen you're done eating for the
night.
That minty, fresh mouth isgoing to make that.
All the other stuff you eattastes weird and honestly tastes
like shit, and that act signalsyour brain that the kitchen is
closed.
If you still want to eat afterbrushing your teeth, you'll have
to admit that you're reallycommitted to that snack and at
least at that point you're beinghonest with yourself and you'll
(21:02):
figure it out.
So now I want to talk about thereal issue with late night
eating.
And it's not that you're eating, it's that you're not sleeping.
A study found that people whodon't get enough sleep eat an
average of 385 extra caloriesthe next day.
That's like basically a largeorder of fries that you didn't
(21:23):
need.
And why?
Because sleep deprivation fuckswith your hunger hormones.
The ghrelin, which is the I'mhungry hormone, goes up and
leptin, the I'm full hormone,goes down.
So your body betrays you whenyou don't get enough sleep.
So the real problem there isNetflix, not nachos.
(21:44):
If you're up at midnightwatching just one more episode
while snacking, the bigger issueisn't the snacking, it's that
you're not sleeping.
So fix your sleep schedule andthose late night munchies often
disappear faster than you canimagine.
And if you want some sleephacks that actually work.
I am sleeping better now than Ihave in my entire life.
So one thing I did is I gotsome of those blue light blocker
(22:07):
glasses, because the truth is,my phone was keeping me up and,
honestly, making me hungry.
So either put your phone onnight mode or get some of those
badass, cool, stylish blue lightblocking glasses to wear after
8 o'clock.
I wear them all day, to behonest, but I got them.
They definitely changed mysleep habits.
And then there's this thingcalled the 10-3-2-1-0 rule, and
(22:27):
I'm being honest here, I don'treally follow this, but it is an
interesting thought.
So it's no caffeine 10 hoursbefore bed.
No alcohol three hours beforebed.
No food two hours before bed.
If it's possible, no screensone hour before bed.
I can tell you that I sleepwith the TV on whenever I can,
so I definitely don't do thatand zero times hitting the
(22:47):
snooze button in the morning.
I never hit the snooze button,but I will say that I
occasionally drink some alcoholless than three hours before bed
.
I occasionally eat less thantwo hours before bed and
caffeine I probably don't haveany caffeine after my morning
tea.
But it's the 10-3-2-1-0 rule.
It's interesting.
(23:08):
I don't know if it works.
I'm not recommending it.
I'm not telling you it's asurefire, but if you think about
it logically, it makes sense.
Another one that's huge.
This is huge and I know thewomen out there that are
listening are going to be likeno way.
Your bedroom temperature makesa big difference.
You should set your bedroomtemperature to somewhere between
65 and 68 degrees.
(23:30):
It is medical fact that yourbody sleeps better when it's
cool.
I have that fight pretty muchevery night, but I know that I
definitely sleep better whenit's cool in the room.
You could also get a whitenoise machine, you know drown
out Definitely sleep better whenit's cool in the room.
You could also get a whitenoise machine.
You know, drown out the.
If you live in an apartment orit's loud where you are, it just
drowns out the noise from yourneighbors and all the
(23:52):
questionable shit that's goingon at two or three in the
morning.
You know I like to shit on dietculture and if we're being
honest and we're really beinghonest diet culture is
responsible for it.
That's the real problem.
The real issue isn't whenyou're eating, it's all the
arbitrary rules making youoverthink every bite.
It's all those assholes on theinternet and on Instagram giving
(24:15):
you all this conflictinginformation.
Diet culture loves to createproblems that don't exist, but
then they're going to sell you asolution for $49 or $99 or $199
.
Don't eat after 8 pm.
It's just another way to makeyou feel like you're failing if
you dare to eat when your body'shungry.
So I am blaming diet culture,making that probably the biggest
(24:37):
culprit.
But we're taking down the noeating after 8 pm myth.
Let's throw these other dietrules just on the fire too right
.
Detox teas will cleanse yourbody.
Your living kidneys alreadydetox your body for free and
they don't need help from someoverpriced leaf water.
Another one carbs are evil.
Try telling that to literallyevery society that thrived on
(25:01):
rice, potatoes or bread forthousands of years.
I mean, come on, fat makes youfat.
You know what the 1990s called,and they want their bullshit
science back.
I love this one.
You need to eat six small mealsa day to boost your metabolism.
Come on, eat however many mealsfeels like it's good for your
(25:22):
body.
Your metabolism does not give ashit.
Another one clean eating is theonly way to lose weight.
Well, you know what, and Imight actually do a podcast on
this one, a whole episode.
I have to do some research onit, but clean eating is the only
way to lose weight.
Well, tell that to theprofessor who lost weight eating
Twinkies.
Look it up, google it it's real.
(25:43):
Calories matter more than cleanversus dirty food.
Here's your new rule, and thisis the only rule you need Eat
when you're hungry.
Stop when you're satisfied.
The end.
If that means eating at 10 pmbecause you just got home from
work, do it.
(26:04):
If that means having breakfastat noon because you're not
hungry until then, fantastic.
Your body doesn't run onsomebody else's schedule, it
runs on yours.
Here's your little action planfor late night eating.
First, figure out your actualproblem.
Are you really hungry?
Then eat something.
If you're bored, find a hobbythat doesn't involve your mouth.
(26:26):
If you're tired, go to bed.
Seriously, are you stressed?
Address the stress, not therefrigerator.
And of course, you know youhave to make peace with your
food.
You have to have a betterrelationship with food.
So stop seeing late nighteating as bad.
It's not bad, it's just food ata certain time.
The morality police.
Don't raid your kitchen after 8pm.
(26:47):
Feel free to eat when you'rehungry.
You can, if you know you're alate night eater maybe.
Make a little plan.
So when you're eating duringthe day, save some calories for
later.
Again, I'm not telling you tocount calories, because I think
that's bullshit, but you knowwhat you're eating.
You have a rough idea if you'reeating more than you should or
less than you should.
So save something for later.
If you're a prepper and I don'tmean the kind of prepper that is
(27:07):
waiting for the apocalypse, I'mtalking about the prepper
that's waiting for the foodapocalypse Make some smart
snacks in advance.
I don't know, make some littlethings.
I'm not a prepper, a foodprepper at all.
Or you could do something eveneasier.
Just set some boundaries LikeI'm just going to have one
portion and, of course, practicemindful eating all the time.
(27:27):
I always say, every time youopen your mouth, think about
what you're eating.
So, whether it's 8 am or 11 pm,eat without distractions.
Don't look at your phone, don'twatch TV.
It's just you and your food.
So you can really be focusedand know when you're hungry,
know when you're full, know whenyou're satisfied, and you'll be
amazed, actually, at how muchmore satisfying your food is.
(27:49):
So here's the kind of wrap up,if you will.
The final verdict on all thisshit is time doesn't matter.
Your choices do so.
Let's end with some real facts.
Eating at night does not makeyou fat.
Eating too much food makes youfat does not make you fat.
Eating too much food makes youfat.
Calorie balance is what matters.
(28:10):
The science is clear.
The no food after 8 pm rulethat's total bullshit.
Your metabolism does not own awatch.
So if you stay within yourcalorie needs, you're golden, no
matter what you eat.
So the next time someone givesyou that like fucking asshole,
(28:30):
look like hey, you shouldn't eatthat late.
Look, hit them with hey, it'snot the time, it's the total.
So shut up and choose wisely.
Or, better yet, take a big bite, look them straight in the eye
and say nothing.
That's a power move.
So now go enjoy your late nightsnack without the side of guilt
, because your metabolism willthank you for not listening to
that outdated nonsense.
(28:52):
And remember, the best diet isthe one where you don't have to
think about food all goddamn day, because, honestly, you have
better things to obsess about.
So that's it.
That's my thought on late nighteating.
I hope you learned something andI'll end this by telling you
you can get my book.
Shut up and choose on Amazon.
It's a Amazon bestsellergetting great reviews, still
(29:12):
selling a lot of books.
People are writing me emailsalthough I'm still waiting for
the thousandth email, but peopleare writing me emails telling
me how it's changed their life.
You can also get my videocourse, which is called the
Effortless Eating Academy, whichactually you can't get it yet
because we're still in beta.
Hopefully, next week or theweek after we'll be ready to go,
so hopefully you learned alittle something today and I'm
(29:34):
hoping that you don't beatyourself up for eating late at
night and, if you do, I hopethat you make smart choices
because, at the end of the day,all that matters is the calories
in versus calories out.
It's the food that you choose,the key word being choose
Calories in versus calories out.
Now all that's left to do is toshut up and choose.
Speaker 1 (29:56):
You've been listening to Shut Up 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?
(30:17):
You can do it too.
We hope you enjoyed the show.
We had a fucking blast.
If you did, make sure to like,rate and review.
We'll be back soon, but in themeantime, find Jonathan on
Instagram atJonathanWrestlerBocaRaton.
Until next time, shut up andchoose.
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