August 20, 2025 • 28 mins
Ready to ditch the fantasy of perfect meal plans that inevitably collapse when life gets messy? This raw, unfiltered episode cuts through the diet industry BS to reveal why those color-coded, macro-counted meal plans fail – not because you lack willpower, but because they're fundamentally designed for robots, not real humans with complex lives.
Jonathan passionately breaks down why meal plans create a false sense of security that shatters the moment life throws you a curveball. "Meal plans don't teach you how to eat. They teach you how to comply," he explains, highlighting the crucial difference between following someone else's rules and developing actual skills that help you navigate food decisions in real-time.
The episode delivers a practical alternative: building a flexible framework rather than following a rigid plan. You'll learn how to create anchor meals that don't require perfection, embrace the 80/20 principle for sustainable progress, and develop decision-making skills that work even when your day goes completely sideways. Jonathan shares the exact questions to ask yourself when making food choices and explains how to create a personalized system that bends without breaking.
Having lost over 140 pounds himself without giving up foods he loves, Jonathan speaks with the authenticity of someone who's lived through the meal plan trap and found a better way. This episode isn't just about what you eat—it's about transforming your relationship with food choices entirely. Ready to stop downloading PDFs and start trusting your brain? Grab a notebook and prepare to revolutionize how you think about food.
Lose Weight Without Starving or Obsessing! Learn the simple, no-BS system that helped me lose 140 pounds naturally—no extreme diets, no endless gym hours, just real, sustainable fat loss for real people.
Join the Effortless Weight Loss Academy HERE
Please leave me a review on whatever platform you listen to your podcasts.
Send me questions or comments to Jonathan.Ressler@gmail.com
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
If you're a whiny snowflake that can't handle the
truth, is offended by the wordfuck and about 37 uses of it in
different forms gets ass hurt.
When you hear someone speak theabsolute, real and raw truth,
you should leave Like right now.
This is Shut Up and Choose, thepodcast where we cut through
(00:25):
the shit and get real aboutweight loss, life and everything
in between.
We get into the nitty gritty ofmaking small, smart choices
that add up to big results.
From what's on your plate tohow you approach life's
challenges.
We'll explore how the simpleact of choosing differently can
transform your health, yourmindset and your entire freaking
(00:48):
life.
So if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut up, because
we're about to choose our way toa healthier, happier life.
This is Shut Up and Choose.
Let's do this Now.
Your host, jonathan Ressler.
Speaker 2 (01:13):
Hey, welcome back to Shut Up and Choose the podcast
where we talk about the toys andthe bullshit that's out there
on the internet Instagram guruswho think they know what the
fuck they're talking about, whenin reality, they're just trying
to tell you shit and sell youshit that you absolutely
positively do not need.
So today, what I want to talkabout is I want to actually give
you guys a love letter for allthose people out there that are
(01:37):
clinging to those rigid foodrules and wondering why none of
it ever sticks, why nothingworks.
So I'm going to start out likethis Meal plans are basically
adult lunchables for people whodon't want to think.
If I had a dollar for everytime, someone said to me, can
you just tell me exactly what toeat?
I'd be sipping espresso and rumand eating croissants in
(01:59):
Florence without ever getting onanother phone call or Zoom call
or talk to a new client.
Look, I get it.
Meal plans feel safe, they'repredictable, they're clean.
Like oh, wow, I'm finally goingto get it together.
I just need that magic plan.
You know something color-codedwith macros and shopping lists
and maybe a barcode tattooed onmy fucking arm so I don't screw
(02:20):
it up.
And then for a week or maybeeven two weeks.
It works until life punches youin the face.
Until your boss moves a meeting, your kid pukes on the carpet
or someone invites you to dinnerand then, uh-oh, what you're
about to eat isn't on the sacredplan and just like that you're
spiraling into fries and theclassical eyes.
(02:40):
Meh, fuck it, I'll just startover Monday.
Classicalize fuck it, I'll juststart over Monday.
Here's the problem.
Meal plans are just adultLunchables.
You know what that shit is?
Those nasty things.
They're tidy, they'reprepackaged, they look good on
paper, but they are not designedto survive real life.
This episode is not aboutbashing structure.
(03:02):
I love structure.
I live by frameworks.
What I don't love when peopleuse meal plans as a way to avoid
responsibility, as a way to sayI don't want to think, I don't
want to decide, I don't want tolearn, I just want someone to
boss me around until I loseweight.
And if that sounds familiar,hey, you've been on a diet
before, because that's what adiet is.
If you've ever downloaded somerandom influencer's 30-day meal
(03:24):
plan and stuck to it for likefive days and crashed face first
into a pepperoni pizza becauseyou did not handle an unplanned
dinner, you're in the rightplace.
Today we're going to unpack thereal reason that those meal
plans fail.
And it's not because you failed, it's because they don't teach
you how to live, they just teachyou how to follow.
My whole philosophy, my wholemantra is stop dieting, start
(03:49):
choosing right.
So let's talk about why thatmakes so much sense.
Let's talk about why rigid arigid plan is just fragile.
Why just tell me what to eat?
That bullshit is a trap.
It's not a solution and how youcan build a flexible food
system that you can actuallystick with even when life gets
fucked up.
Because you don't need anotherPDF for steamed broccoli and
(04:12):
chicken.
Come on, you need tools, youneed skills.
You need to stop eating like arobot and start thinking like
the real, dynamic human beingthat you are.
So let's get into it, okay.
So let's get one thing straightPeople love meal plans.
People love, love, love mealplans.
They really do.
Meal plans are like weightedblankets for people who have
(04:32):
been burned by every dietthey've ever tried.
They're comforting, they givethe illusion of control, they
whisper sweet nothings like youdon't have to figure anything
out, I'll do the thinking, youjust follow orders and
everything will be fine.
And honestly, truthfully, thatkind of sounds amazing for like
five minutes.
Because meal plans are safe inthe way that IKEA furniture
(04:54):
instructions are safe.
Sure, the diagram looks simple.
Right, we've all looked at them.
All the parts are there.
You just follow the steps 1through 47, and boom, you have a
fully assembled life.
But the second you lose thatone tiny screw.
You can't find that nut or reallife enters the room,
everything falls apart.
So let's break that down.
People absolutely cravecertainty.
(05:15):
They're tired of overthinkingfood, tired of guessing, tired
of decision fatigue.
So when someone offers them amagic meal plan with all the
answers, they grab it like it'sthe last bottle of Ozempic at
some fancy Walgreens and for afew days it works.
You eat the oatmeal, you steamthe chicken, you meal prep like
a TikTok productivity coach onAdderall.
(05:36):
You got the color-codedTupperware, the fridge that
looks like a Pinterest board andthe confidence of somebody who
definitely hasn't spiraled intoa bag of pretzels at 10 pm for
at least like 48 hours.
But here's the thing thatnobody really wants to admit
Meal plans work great until theworld dares to not revolve
around your Tupperware.
(05:56):
Your schedule changes, yourkids get sick, your boss
schedules a last-minute meeting,your partner wants to go out
for sushi, your best friend iscrying and needs you and
suddenly your grilled chickenand quinoa plan is about as
relevant as a DVD player.
And now what?
Now you feel like a failure,like you've blown it Because
your precious plan didn'taccount for real life, because
(06:19):
the reality is it never does.
Here's the truth.
Meal plans don't fail becauseyou're weak.
They fail because they'refragile.
They're based on this fantasy.
Your day will unfold perfectlyand you always have access to
the exact foods that you'veprepped and that nothing
unexpected will ever happen.
And when that fantasy getswrecked by something that's
(06:40):
based as a traffic or a workhappy hour, you're left with no
tools, no plan B, just guilt,frustration and probably a
burger or pizza that you weren'tsupposed to eat.
That's not structure, that's asetup.
Meal plans don't teach you howto eat.
They teach you how to comply.
They train you to follow, notadapt, and the second life
(07:02):
throws you a curveball, which italways does.
You don't know how to pivot.
So what happens?
You say, screw it.
You eat like a raccoon in a gasstation and you swear you'll
get back on track Monday.
That sound familiar to you,does to me, does to me for 59
years.
That's the way I thought, andthe truth is it's not because
(07:23):
you suck, it's because you wereset up with a system that
requires perfection, and humanbeings aren't built for
perfection, they're built forresilience.
That's the real problem.
Rigid plans are comforting, butthey're also brittle.
They snap the second.
There's pressure, and if youdon't have the skills to adjust,
if you haven't learned how tothink through food choices on
(07:45):
the fly, you'll always fallapart when things go off plan.
That is why people bounce fromplan to plan like bad
relationships.
We've all said these things.
I know I've said them hundredsof times.
This one's different.
This one really gets me.
This one's going to work.
But it's not different, it'sjust shiny.
It's just shinier.
(08:05):
It's just a new PDF, and unlessyou change your mindset, it'll
crash and burn like all theothers.
So let's stop pretending.
The answer is anotherhyper-controlled, pre-measured
plan that tells you exactly whatto eat, when to eat it and what
brand of sadness dressing touse on your kale.
You don't need more obedience,you need more skill.
(08:28):
You need to learn how to eat inthe real world, with meetings,
kids cravings, stress, vacations, birthdays, sushi nights and,
yeah, the occasional impulsepiece of cake or cupcake.
Because if your food systemcan't survive a single detour
from the plan, it's not a system, it's a ticking time bomb
dressed up as a solution.
(08:48):
And that's what I want todismantle in this episode.
So let's talk about thatfragility, not like a glass vase
kind, the meal plan kind.
You know what breaks fasterthan your motivation on a Sunday
night.
A rigid food plan trying tosurvive a real human life.
Let's make this crystal fuckingclear Rigid equals fragile,
(09:11):
flexible equals resilient.
It's not a motivational quote,that's just biology, it's
physics and that's real life.
Because when you build eatinghabits on a plan that only works
on the perfect conditions,you're setting yourself up for
collapse.
The moment anything and I meananything goes off script.
And let me be the one to remindyou although I'm sure you don't
(09:33):
need this reminder life isnever on script.
Here's what rigid systems do?
They give you the short-termillusion of success.
They'll help you feel incontrol until you're not.
They reward you for obedience,not for learning, and they
punish you hard when you slip up, even a little.
Of course I know for most ofyou.
For me, that sounds familiar.
(09:54):
That's not structure, though.
That's a nutritional hostagesituation.
Meal plans don't teach you howto eat.
They teach you how to follow,which you know, I guess, feels
good for a little while.
Following is easy.
There's no questions, nodecisions, no gray areas.
You're a robot.
Food input, a output, caloriedeficit, boom problem solved
right.
(10:14):
Well, that's completely wrong.
I know you know that, becauseas soon as things stop going
exactly according to plan whichagain they always will you don't
know how to respond.
You don't have the reps, youdon't have the mental muscle to
pivot.
And then what happens?
You fall off, you slip, youghost your goals and you tell
yourself the same lie again Ijust need to try harder next
(10:35):
time.
But it's not about tryingharder, it's about building
something that can actuallyhandle real life.
Think about it A rigid diet planis like a house of cards.
It looks great from a distance,it's delicate, it's detailed,
it's impressive.
But the second there's a breezeor you know a spontaneous
(10:56):
brunch invite, it collapses.
A flexible system though,that's like a tree like a palm
tree here in Florida.
It bends, it weathers storms,it adapts to seasons, it doesn't
crumble when the wind blows andit just keeps growing.
So let's stop glamorizing plansthat require you to be perfect.
They're not going to work.
You're not going to be perfect.
(11:16):
You never will be.
Your schedule isn't perfect,your cravings aren't perfect,
your kids, your job, youremotional stability not perfect.
So why the hell are you stilltrying to follow a system that
demands perfection?
Here's the truth.
Meal plans don't fail becauseyou suck.
They fail because they don'tteach you how to live.
They don't teach you how to eaton a weird travel schedule or
(11:39):
navigate restaurant menus ormake trade-offs or handle a 3 pm
snack craving that hits like afreight train.
All they teach you is how tostick to the script that you
didn't write and you weren'tmeant to live off somebody
else's script.
You need something that workswith your life, not against it.
You need something that teachesyou how to adjust, not punish
you for being human, becausewhen you rely on a rigid system
(12:02):
to feel successful, everydeviation from that system feels
like a failure.
And let me tell you, nothingkills progress faster than
convincing yourself you'vefailed just because your Tuesday
didn't look like yourspreadsheet.
That is why people binge, thatis why people yo-yo, that is why
people stay stuck, not becausethey lack willpower, not because
(12:24):
they don't want it badly enough, but because they're stuck in a
cycle following a fragilesystem that cracks under
pressure and they've never beentaught how to bounce back.
So here's your wake-up call youdon't need another reset.
You need a better strategy,something that's sustainable,
something that bends and flexesand adapts, something that
(12:44):
teaches you how to live, not howto temporarily behave until you
crack and start over again.
So I'm going to show you how toactually build that kind of
system, how to think, how toplan and eat like a real fucking
person with a real life, andstill make progress.
Because we're done with thelunchable thing, right, let's
learn how to cook,metaphorically and literally.
(13:06):
Let's build a system thatdoesn't fall apart every time
life shows up.
Let's stop asking what to eatand start learning how to think.
All right, look we, I've tornthe meal plan shit to shreds.
I ripped apart the fantasy.
Hopefully dismantle the pdfprison you keep downloading
every January, every month, likeit's going to save your life.
(13:26):
This time it's not.
It's not going to work.
But here's the part where mostpeople freeze If I'm not
following a strict meal plan,then what the fuck am I supposed
to do?
Don't worry, I'm going to tellyou, because this isn't about
eating whatever you feel likeand hoping for the best.
It's not chaos, it's notwinging it.
I always say, look, I lost over140 pounds and never gave up
(13:49):
the foods I love, and that'strue.
But what this is about is it'sbuilding a system, a flexible,
repeatable, real-life, friendlyfood system that doesn't fall
apart every time you get a flattire or have to eat at a chain
restaurant.
So here's your new mantra Don'tfollow a plan, build a framework
.
A plan is someone else's ideaof what you should eat in a
(14:12):
perfect week.
A framework is your system formaking aligned food decisions,
for making those small, smartchoices, no matter what week
you're in.
And it all starts out, really,with three things structure,
preferences and flexibility.
So the first thing is you gotto build your anchor meals.
Anchor meals are your go-to,no-brainer, easy to make meals
(14:36):
that hit the basics and they'resimple A protein you like, a
carb that doesn't suck, avegetable that you don't hate
and a flavor that you actuallyenjoy.
These aren't sad, steamedTupperware disasters that you're
eating on some fucking mealplan.
These are the meals you likeand trust, meals you could throw
together at home or out, evenwithout blowing up your goals.
(14:58):
So here's just a coupleexamples Some ground turkey
tacos with avocado and salsa.
Some rotisserie chicken I livedon rotisserie chicken, but
rotisserie chicken, microwaverice and roasted veggies.
Some Greek yogurt, some fruitand nuts for breakfast.
That doesn't feel likepunishment.
Or, as you know, my oldfavorite is make overnight oats
and eat that every morning.
They're simple.
You should have three to fiveof those on deck at all times.
(15:22):
These are your home base.
When things get crazy, you fallback on these, not Uber Eats
and panic.
So the second thing is embracethe core five rule.
The core five are foods thatyou always keep in rotation.
They're your staples.
They're convenient, they'resatisfying and they're flexible,
and they're probably what youthink it could be eggs, frozen
(15:44):
veggies, some protein bars orshakes, whole grain wraps,
pre-cooked chicken or lean delimeat.
You're not building a planaround these.
You're building a system whereyou always have something to
fall back on, even when yourfridge is kind of empty and your
brain's low on battery.
Third thing is think in timeblocks, not meal slots.
(16:05):
Stop obsessing what to eat at7.30 am on Wednesday.
That's how you build a planyou'll fucking hate.
Instead, ask what kind of foodsmake sense for busy mornings,
what's realistic for a rushedlunch on office days, or what
can I prep in advance so dinnerdoesn't feel like a crisis.
And that's how you buildcategories, not boxes.
(16:25):
You want to feel like you haveoptions, not rules.
This doesn't work.
If you're following a rigidplan, you do not want rules.
And then the fourth thing ispractice the 80-20, not all or
nothing rule.
I've said this a thousand times, but keep it simple.
80% of your meals should bealigned with your goal.
20% should be flexible, fun,social or just fucking really
(16:48):
good, and they feed your soul.
That's how I ate birthday cakewithout crying.
That's how I ate donuts.
That's how you can say yes todinner out without unbuttoning
your pants and feeling like apig.
Because consistency is whatdrives progress, not obsession.
And no one got fat from eatingpasta once.
I can assure you of that.
But plenty of people stayedstuck because they kept quitting
(17:11):
, and every time they ate pastaor anything else, they're oh, I
blew it.
I got to start from thebeginning.
The next thing you need to do islearn to self-coach.
Just ask better questions.
Make better choices.
Instead of what do I eat, whichpeople ask me all the time.
How do you tell me what to eat?
No, ask what's the choice thatsupports who I want to become
right now.
(17:31):
How can I make this easier forthe future me?
Or, if this meal isn't perfect,how can I still make it better
than yesterday?
You're not building perfection.
You're building identity, andthat's what real change looks
like.
So you don't need morewillpower.
You need a system that workswith your actual life, one that
(17:52):
bends and flexes and evolves,one that can survive a sick kid,
a bad day or a spontaneousfucking date night.
Plans fall apart.
Frameworks keep going.
So stop trying to impress withyour meal prep containers right.
Build habits that actuallyserve you, because when you
learn how to think, not justfollow, you never have to start
(18:14):
over again.
So look, if you're stillwaiting for someone to tell you
what to eat, you're not stuck.
You're also outsourcing.
All right, I've torn down thefantasy of the rigid plans
replaced with a flexible,functioning framework that
actually works in real life.
But here's the next big shiftyou got to stop being a follower
and start thinking like adecision maker, because, as if
(18:37):
every food decision still feelslike a test you're trying to
pass, you're doing it wrong.
Your meals shouldn't requireapproval from your coach, from
your tracking app or from somefaceless fucking idiot
influencer who only eats beigefood out of plastic containers.
You don't need that and youdon't need another food list.
You need to stop fearing foodlike it's a landmine and start
(18:59):
making choices like an adult whounderstands their body, their
goals and their context.
So how do you do that?
Well, I'm glad you asked,because I'm going to break that
down for you too.
Step one is definitely askbetter questions.
Most people ask shittyquestions like is this good or
bad?
Can I have this on my plan?
You know how many times I'vesaid can I have this on my plan?
Will this ruin my progress, myplan?
(19:21):
You know how many times I'vesaid can I have this on my plan?
Will this ruin my progress?
Let's kind of upgrade thatinternal dialogue.
Okay, let's start asking whatdoes my body actually need right
now?
Believe me, you know, your bodyknows, your brain knows and you
know.
So stop bullshitting.
People Ask will this leave mefeeling satisfied or sluggish?
We all know the answer to thatquestion when we're eating that
quote unquote bad food.
Or ask what's the mostsupportive option available to
(19:44):
me at this moment Not the bestoption I can have, but what's
available to me at this moment.
And last is is this alignedwith who I'm becoming?
Because you're not in foodprison, you're in real fucking
life and in real life, askingthe right questions beats
following the perfect plan everytime.
And we talked about real lifeUse that real life filter.
(20:06):
Before you eat anything, run itthrough this filter.
Do I like this food?
Yeah, that matters.
That's an important thing.
If you don't like the food,you're going to be fucking
miserable.
So first question is do I likethis food?
Second is does it leave meenergized, not bloated, sleepy
or still feeling hungry in anhour?
Ask that question.
Three can I reasonably eat itagain this week without losing
(20:28):
my mind?
If you can't eat it twice in aweek, it's dog shit, okay.
And last question is does thischoice move me closer to or
further from my goals?
If you can hit three out offour of those congratulations.
You're making a good choice.
You're making a solid, small,smart choice Because, again,
this is not about eatingperfectly, it's about eating
(20:49):
intentionally, eating like aperson who lives in their body,
not one who's just trying tosurvive until they can get to
the fucking cheat day.
Third one, and I'm going to behonest here, I didn't do this, I
did it mentally, but Icertainly didn't do it
physically.
But it's important, andespecially if you're a write it
down kind of person journal, torewire your food brain, because
(21:10):
I get you're going to roll youreyes and you say this isn't like
some dear diary bullshit no,it's not, but it's two minutes a
day, one of the fastest ways toretrain your brain around food.
Here's what to do in themorning.
Okay, today I'm the kind ofperson who blanks, fill in the
blank and it could beprioritizes hydration fuels with
intention, listens to how youeat without guilt, whatever it
(21:32):
is, but just write it down inyour journal If you're a
journaler.
If you're not, just think aboutthat question at night.
This is a big one, because Idid think about this a lot At
night.
You say what choice aligned withthe version of me that I'm
becoming.
Where did I make an emotionalor impulsive choice and what was
really going on?
That's it Awareness, action,reflection.
(21:52):
You don't have to be perfect,no-transcript.
The next thing I want you to dois create, basically, a
decision menu, right?
So if you're feeling overwhelmed, build yourself a cheat sheet,
literally write it down Threebreakfast options you like and
trust.
For me it was overnight oats.
I've said that a thousand times, but I'll say it another
(22:13):
thousand because it was a greatthing for me.
So think of three breakfastoptions you like and trust.
Think of three lunch ideas youcan default to three dinners
that don't stress you out andthree snacks that leave you
satisfied.
Put it on your fridge and yournote apps, whatever.
It doesn't matter where you putit, but that becomes your
backup system when decisionfatigue hits, because sometimes
you're not stuck, you're justtired, and tired brains don't
(22:39):
make good choices without alittle nudge.
And then, of course, the lastthing you know I've said this
again another thing that I'vesaid a thousand times kill that
all or nothing mentality.
You got to get over that.
Let's make one thingnon-negotiable move forward.
You are never one meal, onesnack or one off plan choice
away from failure.
You're always one betterdecision away from momentum.
So if you had pizza at lunch,cool, big fucking deal.
(23:03):
Drink some water, eat a decentdinner and keep moving.
Progress isn't about what youate at noon.
It's about whether you quit at12 or 1.
So if you think you need to beperfect to make progress, you're
going to keep quitting everytime.
You're human, so knock thatshit off.
You're better than that.
You know more now, so you don'tneed someone standing over you
(23:23):
telling you what to eat everyday.
You need to trust that you canfigure it out and guess what you
can.
You're capable of makingaligned choices, even in messy
moments.
You're capable of learning frommistakes instead of turning
them into full-blown disasters,and you're capable of building a
way of eating that you don'tneed to start over from every
(23:43):
single Monday, and that,honestly, that's the real flex.
So stop waiting for the nextfood guru, some jerk off on the
internet, some plan or program,to give you the answers.
Start becoming the kind ofperson who already has them,
because you earn them.
So let me try to bring it alltogether and bring it home.
If you've made it this far,you're officially done
pretending that the answer toyour weight loss struggle lives
(24:05):
inside someone else's fuckingPDF, because now you know the
truth.
Meal plans are not magic.
They're just organized guessesthat fall apart the moment real
life happens.
They feel safe because theytake away the decisions right.
They feel productive becausethey give you something to
follow.
But following doesn't buildskills.
Following doesn't buildconfidence and following
(24:27):
definitely doesn't build asystem that survives Monday
morning chaos, surprise sushidinners or the kind of week
where everything feels like afucking dumpster fire.
Here's what does Flexiblesystems, repeatable habits,
foods that you actually like,decisions you know how to make
on your own and a mindset thatsays one-off moment doesn't
(24:51):
define me because I bounce back.
You don't need another mealplan that dies the moment your
kid gets sick or your co-workersorder tacos for lunch.
You need a way of eating thatadapts to your life, not one
that constantly asks you topause your life to keep going.
You need to stop asking whatshould I eat and start asking
what kind of person am Ichoosing to be today?
(25:12):
That's how this becomessustainable.
That's how this becomes yours,not some jerk-off who made up a
system that in theory would workif you could be perfect.
It becomes yours.
And remember the core truth ofthis whole episode is meal plans
don't fail because you suck.
They fail because they don'tteach you how to live.
(25:35):
And now you have the tools todo that with anchor meals, core
food staples, real life foodfilters, better internal
questions, a bounce back mindsetand, most importantly, your
brain turned back on, becauseyou're not a robot, you're not
an autopilot.
You're someone who's finallystarting to eat with intention,
(26:01):
not just obedience.
So that's kind of it.
But if this episode helped yousnap out of the meal plan
chasing the all or nothing, theperfection trap, do me a favor
and do someone else a favor.
Share it.
Send it to a friend who's ontheir fifth clean eating
challenge this year.
Post it on your stories withthe line hey, I don't follow
meal plans anymore, I follow myfucking brain.
Or maybe you don't want to usea curse but say I follow my damn
brain, I don't know.
Use a curse but say I follow mydamn brain, I don't know.
(26:22):
And if you want a copy of myreal life food framework the
same one that I use with all myclients who actually lose weight
and keep it off, just DM me.
No more Lunchables on Instagramand I'll send it over to you.
I'll send you a PDF, whichsounds funny after I've been
shitting on PDFs, but this isbasically a recap of what I
talked about today, because youdon't need to be perfect.
You need to be prepared, youneed to be honest and you need
(26:43):
to shut up and choose.
So that's it for meal plans andmeal preps.
You know I fucking hate them.
I think it's a complete wasteof time.
If you want to find out andfollow my journey of how I lost
140 pounds, you can buy my bookon Amazon.
It's called shut up and choose.
We're an Amazon bestseller.
I always talk about it.
I'm not going to waste yourtime, but you can get it on
amazoncom.
If you're more of a visuallearner, I have a video course.
(27:05):
It's called the effortlessweight loss Academy.
You can get that atlearnshutupandchoosecom.
That's learnshutupandchoosecom.
If you're looking forone-on-one coaching, go check
out my website,jonathanwrestlercom.
It tells you everything youneed.
I also offer group coaching.
At any rate, it's been apleasure to be here.
I love talking to you guys.
It honestly keeps me on trackmyself and you know how to do
(27:29):
this thing.
You know how to lose the weightand you know how to keep it out
.
Speaker 1 (27:31):
I mean really Now the only thing left to do is to
shut up and choose.
You've been listening to ShutUp and Choose.
Jonathan's passion is to sharehis journey of shedding 130
pounds in less than a yearwithout any of the usual
gimmicks no diets, no pills.
And we'll let you in on alittle secret no fucking gym.
(27:56):
And guess what?
You can do it too.
We hope you enjoyed the show.
We had a fucking blast.
If you did, make sure to like,rate and review.
We'll be back soon, but in 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 (01:13):
Hey, welcome back to Shut Up and Choose the podcast
where we talk about the toys andthe bullshit that's out there
on the internet Instagram guruswho think they know what the
fuck they're talking about, whenin reality, they're just trying
to tell you shit and sell youshit that you absolutely
positively do not need.
So today, what I want to talkabout is I want to actually give
you guys a love letter for allthose people out there that are
(01:37):
clinging to those rigid foodrules and wondering why none of
it ever sticks, why nothingworks.
So I'm going to start out likethis Meal plans are basically
adult lunchables for people whodon't want to think.
If I had a dollar for everytime, someone said to me, can
you just tell me exactly what toeat?
I'd be sipping espresso and rumand eating croissants in
(01:59):
Florence without ever getting onanother phone call or Zoom call
or talk to a new client.
Look, I get it.
Meal plans feel safe, they'repredictable, they're clean.
Like oh, wow, I'm finally goingto get it together.
I just need that magic plan.
You know something color-codedwith macros and shopping lists
and maybe a barcode tattooed onmy fucking arm so I don't screw
(02:20):
it up.
And then for a week or maybeeven two weeks.
It works until life punches youin the face.
Until your boss moves a meeting, your kid pukes on the carpet
or someone invites you to dinnerand then, uh-oh, what you're
about to eat isn't on the sacredplan and just like that you're
spiraling into fries and theclassical eyes.
(02:40):
Meh, fuck it, I'll just startover Monday.
Classicalize fuck it, I'll juststart over Monday.
Here's the problem.
Meal plans are just adultLunchables.
You know what that shit is?
Those nasty things.
They're tidy, they'reprepackaged, they look good on
paper, but they are not designedto survive real life.
This episode is not aboutbashing structure.
(03:02):
I love structure.
I live by frameworks.
What I don't love when peopleuse meal plans as a way to avoid
responsibility, as a way to sayI don't want to think, I don't
want to decide, I don't want tolearn, I just want someone to
boss me around until I loseweight.
And if that sounds familiar,hey, you've been on a diet
before, because that's what adiet is.
If you've ever downloaded somerandom influencer's 30-day meal
(03:24):
plan and stuck to it for likefive days and crashed face first
into a pepperoni pizza becauseyou did not handle an unplanned
dinner, you're in the rightplace.
Today we're going to unpack thereal reason that those meal
plans fail.
And it's not because you failed, it's because they don't teach
you how to live, they just teachyou how to follow.
My whole philosophy, my wholemantra is stop dieting, start
(03:49):
choosing right.
So let's talk about why thatmakes so much sense.
Let's talk about why rigid arigid plan is just fragile.
Why just tell me what to eat?
That bullshit is a trap.
It's not a solution and how youcan build a flexible food
system that you can actuallystick with even when life gets
fucked up.
Because you don't need anotherPDF for steamed broccoli and
(04:12):
chicken.
Come on, you need tools, youneed skills.
You need to stop eating like arobot and start thinking like
the real, dynamic human beingthat you are.
So let's get into it, okay.
So let's get one thing straightPeople love meal plans.
People love, love, love mealplans.
They really do.
Meal plans are like weightedblankets for people who have
(04:32):
been burned by every dietthey've ever tried.
They're comforting, they givethe illusion of control, they
whisper sweet nothings like youdon't have to figure anything
out, I'll do the thinking, youjust follow orders and
everything will be fine.
And honestly, truthfully, thatkind of sounds amazing for like
five minutes.
Because meal plans are safe inthe way that IKEA furniture
(04:54):
instructions are safe.
Sure, the diagram looks simple.
Right, we've all looked at them.
All the parts are there.
You just follow the steps 1through 47, and boom, you have a
fully assembled life.
But the second you lose thatone tiny screw.
You can't find that nut or reallife enters the room,
everything falls apart.
So let's break that down.
People absolutely cravecertainty.
(05:15):
They're tired of overthinkingfood, tired of guessing, tired
of decision fatigue.
So when someone offers them amagic meal plan with all the
answers, they grab it like it'sthe last bottle of Ozempic at
some fancy Walgreens and for afew days it works.
You eat the oatmeal, you steamthe chicken, you meal prep like
a TikTok productivity coach onAdderall.
(05:36):
You got the color-codedTupperware, the fridge that
looks like a Pinterest board andthe confidence of somebody who
definitely hasn't spiraled intoa bag of pretzels at 10 pm for
at least like 48 hours.
But here's the thing thatnobody really wants to admit
Meal plans work great until theworld dares to not revolve
around your Tupperware.
(05:56):
Your schedule changes, yourkids get sick, your boss
schedules a last-minute meeting,your partner wants to go out
for sushi, your best friend iscrying and needs you and
suddenly your grilled chickenand quinoa plan is about as
relevant as a DVD player.
And now what?
Now you feel like a failure,like you've blown it Because
your precious plan didn'taccount for real life, because
(06:19):
the reality is it never does.
Here's the truth.
Meal plans don't fail becauseyou're weak.
They fail because they'refragile.
They're based on this fantasy.
Your day will unfold perfectlyand you always have access to
the exact foods that you'veprepped and that nothing
unexpected will ever happen.
And when that fantasy getswrecked by something that's
(06:40):
based as a traffic or a workhappy hour, you're left with no
tools, no plan B, just guilt,frustration and probably a
burger or pizza that you weren'tsupposed to eat.
That's not structure, that's asetup.
Meal plans don't teach you howto eat.
They teach you how to comply.
They train you to follow, notadapt, and the second life
(07:02):
throws you a curveball, which italways does.
You don't know how to pivot.
So what happens?
You say, screw it.
You eat like a raccoon in a gasstation and you swear you'll
get back on track Monday.
That sound familiar to you,does to me, does to me for 59
years.
That's the way I thought, andthe truth is it's not because
(07:23):
you suck, it's because you wereset up with a system that
requires perfection, and humanbeings aren't built for
perfection, they're built forresilience.
That's the real problem.
Rigid plans are comforting, butthey're also brittle.
They snap the second.
There's pressure, and if youdon't have the skills to adjust,
if you haven't learned how tothink through food choices on
(07:45):
the fly, you'll always fallapart when things go off plan.
That is why people bounce fromplan to plan like bad
relationships.
We've all said these things.
I know I've said them hundredsof times.
This one's different.
This one really gets me.
This one's going to work.
But it's not different, it'sjust shiny.
It's just shinier.
(08:05):
It's just a new PDF, and unlessyou change your mindset, it'll
crash and burn like all theothers.
So let's stop pretending.
The answer is anotherhyper-controlled, pre-measured
plan that tells you exactly whatto eat, when to eat it and what
brand of sadness dressing touse on your kale.
You don't need more obedience,you need more skill.
(08:28):
You need to learn how to eat inthe real world, with meetings,
kids cravings, stress, vacations, birthdays, sushi nights and,
yeah, the occasional impulsepiece of cake or cupcake.
Because if your food systemcan't survive a single detour
from the plan, it's not a system, it's a ticking time bomb
dressed up as a solution.
(08:48):
And that's what I want todismantle in this episode.
So let's talk about thatfragility, not like a glass vase
kind, the meal plan kind.
You know what breaks fasterthan your motivation on a Sunday
night.
A rigid food plan trying tosurvive a real human life.
Let's make this crystal fuckingclear Rigid equals fragile,
(09:11):
flexible equals resilient.
It's not a motivational quote,that's just biology, it's
physics and that's real life.
Because when you build eatinghabits on a plan that only works
on the perfect conditions,you're setting yourself up for
collapse.
The moment anything and I meananything goes off script.
And let me be the one to remindyou although I'm sure you don't
(09:33):
need this reminder life isnever on script.
Here's what rigid systems do?
They give you the short-termillusion of success.
They'll help you feel incontrol until you're not.
They reward you for obedience,not for learning, and they
punish you hard when you slip up, even a little.
Of course I know for most ofyou.
For me, that sounds familiar.
(09:54):
That's not structure, though.
That's a nutritional hostagesituation.
Meal plans don't teach you howto eat.
They teach you how to follow,which you know, I guess, feels
good for a little while.
Following is easy.
There's no questions, nodecisions, no gray areas.
You're a robot.
Food input, a output, caloriedeficit, boom problem solved
right.
(10:14):
Well, that's completely wrong.
I know you know that, becauseas soon as things stop going
exactly according to plan whichagain they always will you don't
know how to respond.
You don't have the reps, youdon't have the mental muscle to
pivot.
And then what happens?
You fall off, you slip, youghost your goals and you tell
yourself the same lie again Ijust need to try harder next
(10:35):
time.
But it's not about tryingharder, it's about building
something that can actuallyhandle real life.
Think about it A rigid diet planis like a house of cards.
It looks great from a distance,it's delicate, it's detailed,
it's impressive.
But the second there's a breezeor you know a spontaneous
(10:56):
brunch invite, it collapses.
A flexible system though,that's like a tree like a palm
tree here in Florida.
It bends, it weathers storms,it adapts to seasons, it doesn't
crumble when the wind blows andit just keeps growing.
So let's stop glamorizing plansthat require you to be perfect.
They're not going to work.
You're not going to be perfect.
(11:16):
You never will be.
Your schedule isn't perfect,your cravings aren't perfect,
your kids, your job, youremotional stability not perfect.
So why the hell are you stilltrying to follow a system that
demands perfection?
Here's the truth.
Meal plans don't fail becauseyou suck.
They fail because they don'tteach you how to live.
They don't teach you how to eaton a weird travel schedule or
(11:39):
navigate restaurant menus ormake trade-offs or handle a 3 pm
snack craving that hits like afreight train.
All they teach you is how tostick to the script that you
didn't write and you weren'tmeant to live off somebody
else's script.
You need something that workswith your life, not against it.
You need something that teachesyou how to adjust, not punish
you for being human, becausewhen you rely on a rigid system
(12:02):
to feel successful, everydeviation from that system feels
like a failure.
And let me tell you, nothingkills progress faster than
convincing yourself you'vefailed just because your Tuesday
didn't look like yourspreadsheet.
That is why people binge, thatis why people yo-yo, that is why
people stay stuck, not becausethey lack willpower, not because
(12:24):
they don't want it badly enough, but because they're stuck in a
cycle following a fragilesystem that cracks under
pressure and they've never beentaught how to bounce back.
So here's your wake-up call youdon't need another reset.
You need a better strategy,something that's sustainable,
something that bends and flexesand adapts, something that
(12:44):
teaches you how to live, not howto temporarily behave until you
crack and start over again.
So I'm going to show you how toactually build that kind of
system, how to think, how toplan and eat like a real fucking
person with a real life, andstill make progress.
Because we're done with thelunchable thing, right, let's
learn how to cook,metaphorically and literally.
(13:06):
Let's build a system thatdoesn't fall apart every time
life shows up.
Let's stop asking what to eatand start learning how to think.
All right, look we, I've tornthe meal plan shit to shreds.
I ripped apart the fantasy.
Hopefully dismantle the pdfprison you keep downloading
every January, every month, likeit's going to save your life.
(13:26):
This time it's not.
It's not going to work.
But here's the part where mostpeople freeze If I'm not
following a strict meal plan,then what the fuck am I supposed
to do?
Don't worry, I'm going to tellyou, because this isn't about
eating whatever you feel likeand hoping for the best.
It's not chaos, it's notwinging it.
I always say, look, I lost over140 pounds and never gave up
(13:49):
the foods I love, and that'strue.
But what this is about is it'sbuilding a system, a flexible,
repeatable, real-life, friendlyfood system that doesn't fall
apart every time you get a flattire or have to eat at a chain
restaurant.
So here's your new mantra Don'tfollow a plan, build a framework
.
A plan is someone else's ideaof what you should eat in a
(14:12):
perfect week.
A framework is your system formaking aligned food decisions,
for making those small, smartchoices, no matter what week
you're in.
And it all starts out, really,with three things structure,
preferences and flexibility.
So the first thing is you gotto build your anchor meals.
Anchor meals are your go-to,no-brainer, easy to make meals
(14:36):
that hit the basics and they'resimple A protein you like, a
carb that doesn't suck, avegetable that you don't hate
and a flavor that you actuallyenjoy.
These aren't sad, steamedTupperware disasters that you're
eating on some fucking mealplan.
These are the meals you likeand trust, meals you could throw
together at home or out, evenwithout blowing up your goals.
(14:58):
So here's just a coupleexamples Some ground turkey
tacos with avocado and salsa.
Some rotisserie chicken I livedon rotisserie chicken, but
rotisserie chicken, microwaverice and roasted veggies.
Some Greek yogurt, some fruitand nuts for breakfast.
That doesn't feel likepunishment.
Or, as you know, my oldfavorite is make overnight oats
and eat that every morning.
They're simple.
You should have three to fiveof those on deck at all times.
(15:22):
These are your home base.
When things get crazy, you fallback on these, not Uber Eats
and panic.
So the second thing is embracethe core five rule.
The core five are foods thatyou always keep in rotation.
They're your staples.
They're convenient, they'resatisfying and they're flexible,
and they're probably what youthink it could be eggs, frozen
(15:44):
veggies, some protein bars orshakes, whole grain wraps,
pre-cooked chicken or lean delimeat.
You're not building a planaround these.
You're building a system whereyou always have something to
fall back on, even when yourfridge is kind of empty and your
brain's low on battery.
Third thing is think in timeblocks, not meal slots.
(16:05):
Stop obsessing what to eat at7.30 am on Wednesday.
That's how you build a planyou'll fucking hate.
Instead, ask what kind of foodsmake sense for busy mornings,
what's realistic for a rushedlunch on office days, or what
can I prep in advance so dinnerdoesn't feel like a crisis.
And that's how you buildcategories, not boxes.
(16:25):
You want to feel like you haveoptions, not rules.
This doesn't work.
If you're following a rigidplan, you do not want rules.
And then the fourth thing ispractice the 80-20, not all or
nothing rule.
I've said this a thousand times, but keep it simple.
80% of your meals should bealigned with your goal.
20% should be flexible, fun,social or just fucking really
(16:48):
good, and they feed your soul.
That's how I ate birthday cakewithout crying.
That's how I ate donuts.
That's how you can say yes todinner out without unbuttoning
your pants and feeling like apig.
Because consistency is whatdrives progress, not obsession.
And no one got fat from eatingpasta once.
I can assure you of that.
But plenty of people stayedstuck because they kept quitting
(17:11):
, and every time they ate pastaor anything else, they're oh, I
blew it.
I got to start from thebeginning.
The next thing you need to do islearn to self-coach.
Just ask better questions.
Make better choices.
Instead of what do I eat, whichpeople ask me all the time.
How do you tell me what to eat?
No, ask what's the choice thatsupports who I want to become
right now.
(17:31):
How can I make this easier forthe future me?
Or, if this meal isn't perfect,how can I still make it better
than yesterday?
You're not building perfection.
You're building identity, andthat's what real change looks
like.
So you don't need morewillpower.
You need a system that workswith your actual life, one that
(17:52):
bends and flexes and evolves,one that can survive a sick kid,
a bad day or a spontaneousfucking date night.
Plans fall apart.
Frameworks keep going.
So stop trying to impress withyour meal prep containers right.
Build habits that actuallyserve you, because when you
learn how to think, not justfollow, you never have to start
(18:14):
over again.
So look, if you're stillwaiting for someone to tell you
what to eat, you're not stuck.
You're also outsourcing.
All right, I've torn down thefantasy of the rigid plans
replaced with a flexible,functioning framework that
actually works in real life.
But here's the next big shiftyou got to stop being a follower
and start thinking like adecision maker, because, as if
(18:37):
every food decision still feelslike a test you're trying to
pass, you're doing it wrong.
Your meals shouldn't requireapproval from your coach, from
your tracking app or from somefaceless fucking idiot
influencer who only eats beigefood out of plastic containers.
You don't need that and youdon't need another food list.
You need to stop fearing foodlike it's a landmine and start
(18:59):
making choices like an adult whounderstands their body, their
goals and their context.
So how do you do that?
Well, I'm glad you asked,because I'm going to break that
down for you too.
Step one is definitely askbetter questions.
Most people ask shittyquestions like is this good or
bad?
Can I have this on my plan?
You know how many times I'vesaid can I have this on my plan?
Will this ruin my progress, myplan?
(19:21):
You know how many times I'vesaid can I have this on my plan?
Will this ruin my progress?
Let's kind of upgrade thatinternal dialogue.
Okay, let's start asking whatdoes my body actually need right
now?
Believe me, you know, your bodyknows, your brain knows and you
know.
So stop bullshitting.
People Ask will this leave mefeeling satisfied or sluggish?
We all know the answer to thatquestion when we're eating that
quote unquote bad food.
Or ask what's the mostsupportive option available to
(19:44):
me at this moment Not the bestoption I can have, but what's
available to me at this moment.
And last is is this alignedwith who I'm becoming?
Because you're not in foodprison, you're in real fucking
life and in real life, askingthe right questions beats
following the perfect plan everytime.
And we talked about real lifeUse that real life filter.
(20:06):
Before you eat anything, run itthrough this filter.
Do I like this food?
Yeah, that matters.
That's an important thing.
If you don't like the food,you're going to be fucking
miserable.
So first question is do I likethis food?
Second is does it leave meenergized, not bloated, sleepy
or still feeling hungry in anhour?
Ask that question.
Three can I reasonably eat itagain this week without losing
(20:28):
my mind?
If you can't eat it twice in aweek, it's dog shit, okay.
And last question is does thischoice move me closer to or
further from my goals?
If you can hit three out offour of those congratulations.
You're making a good choice.
You're making a solid, small,smart choice Because, again,
this is not about eatingperfectly, it's about eating
(20:49):
intentionally, eating like aperson who lives in their body,
not one who's just trying tosurvive until they can get to
the fucking cheat day.
Third one, and I'm going to behonest here, I didn't do this, I
did it mentally, but Icertainly didn't do it
physically.
But it's important, andespecially if you're a write it
down kind of person journal, torewire your food brain, because
(21:10):
I get you're going to roll youreyes and you say this isn't like
some dear diary bullshit no,it's not, but it's two minutes a
day, one of the fastest ways toretrain your brain around food.
Here's what to do in themorning.
Okay, today I'm the kind ofperson who blanks, fill in the
blank and it could beprioritizes hydration fuels with
intention, listens to how youeat without guilt, whatever it
(21:32):
is, but just write it down inyour journal If you're a
journaler.
If you're not, just think aboutthat question at night.
This is a big one, because Idid think about this a lot At
night.
You say what choice aligned withthe version of me that I'm
becoming.
Where did I make an emotionalor impulsive choice and what was
really going on?
That's it Awareness, action,reflection.
(21:52):
You don't have to be perfect,no-transcript.
The next thing I want you to dois create, basically, a
decision menu, right?
So if you're feeling overwhelmed, build yourself a cheat sheet,
literally write it down Threebreakfast options you like and
trust.
For me it was overnight oats.
I've said that a thousand times, but I'll say it another
(22:13):
thousand because it was a greatthing for me.
So think of three breakfastoptions you like and trust.
Think of three lunch ideas youcan default to three dinners
that don't stress you out andthree snacks that leave you
satisfied.
Put it on your fridge and yournote apps, whatever.
It doesn't matter where you putit, but that becomes your
backup system when decisionfatigue hits, because sometimes
you're not stuck, you're justtired, and tired brains don't
(22:39):
make good choices without alittle nudge.
And then, of course, the lastthing you know I've said this
again another thing that I'vesaid a thousand times kill that
all or nothing mentality.
You got to get over that.
Let's make one thingnon-negotiable move forward.
You are never one meal, onesnack or one off plan choice
away from failure.
You're always one betterdecision away from momentum.
So if you had pizza at lunch,cool, big fucking deal.
(23:03):
Drink some water, eat a decentdinner and keep moving.
Progress isn't about what youate at noon.
It's about whether you quit at12 or 1.
So if you think you need to beperfect to make progress, you're
going to keep quitting everytime.
You're human, so knock thatshit off.
You're better than that.
You know more now, so you don'tneed someone standing over you
(23:23):
telling you what to eat everyday.
You need to trust that you canfigure it out and guess what you
can.
You're capable of makingaligned choices, even in messy
moments.
You're capable of learning frommistakes instead of turning
them into full-blown disasters,and you're capable of building a
way of eating that you don'tneed to start over from every
(23:43):
single Monday, and that,honestly, that's the real flex.
So stop waiting for the nextfood guru, some jerk off on the
internet, some plan or program,to give you the answers.
Start becoming the kind ofperson who already has them,
because you earn them.
So let me try to bring it alltogether and bring it home.
If you've made it this far,you're officially done
pretending that the answer toyour weight loss struggle lives
(24:05):
inside someone else's fuckingPDF, because now you know the
truth.
Meal plans are not magic.
They're just organized guessesthat fall apart the moment real
life happens.
They feel safe because theytake away the decisions right.
They feel productive becausethey give you something to
follow.
But following doesn't buildskills.
Following doesn't buildconfidence and following
(24:27):
definitely doesn't build asystem that survives Monday
morning chaos, surprise sushidinners or the kind of week
where everything feels like afucking dumpster fire.
Here's what does Flexiblesystems, repeatable habits,
foods that you actually like,decisions you know how to make
on your own and a mindset thatsays one-off moment doesn't
(24:51):
define me because I bounce back.
You don't need another mealplan that dies the moment your
kid gets sick or your co-workersorder tacos for lunch.
You need a way of eating thatadapts to your life, not one
that constantly asks you topause your life to keep going.
You need to stop asking whatshould I eat and start asking
what kind of person am Ichoosing to be today?
(25:12):
That's how this becomessustainable.
That's how this becomes yours,not some jerk-off who made up a
system that in theory would workif you could be perfect.
It becomes yours.
And remember the core truth ofthis whole episode is meal plans
don't fail because you suck.
They fail because they don'tteach you how to live.
(25:35):
And now you have the tools todo that with anchor meals, core
food staples, real life foodfilters, better internal
questions, a bounce back mindsetand, most importantly, your
brain turned back on, becauseyou're not a robot, you're not
an autopilot.
You're someone who's finallystarting to eat with intention,
(26:01):
not just obedience.
So that's kind of it.
But if this episode helped yousnap out of the meal plan
chasing the all or nothing, theperfection trap, do me a favor
and do someone else a favor.
Share it.
Send it to a friend who's ontheir fifth clean eating
challenge this year.
Post it on your stories withthe line hey, I don't follow
meal plans anymore, I follow myfucking brain.
Or maybe you don't want to usea curse but say I follow my damn
brain, I don't know.
Use a curse but say I follow mydamn brain, I don't know.
(26:22):
And if you want a copy of myreal life food framework the
same one that I use with all myclients who actually lose weight
and keep it off, just DM me.
No more Lunchables on Instagramand I'll send it over to you.
I'll send you a PDF, whichsounds funny after I've been
shitting on PDFs, but this isbasically a recap of what I
talked about today, because youdon't need to be perfect.
You need to be prepared, youneed to be honest and you need
(26:43):
to shut up and choose.
So that's it for meal plans andmeal preps.
You know I fucking hate them.
I think it's a complete wasteof time.
If you want to find out andfollow my journey of how I lost
140 pounds, you can buy my bookon Amazon.
It's called shut up and choose.
We're an Amazon bestseller.
I always talk about it.
I'm not going to waste yourtime, but you can get it on
amazoncom.
If you're more of a visuallearner, I have a video course.
(27:05):
It's called the effortlessweight loss Academy.
You can get that atlearnshutupandchoosecom.
That's learnshutupandchoosecom.
If you're looking forone-on-one coaching, go check
out my website,jonathanwrestlercom.
It tells you everything youneed.
I also offer group coaching.
At any rate, it's been apleasure to be here.
I love talking to you guys.
It honestly keeps me on trackmyself and you know how to do
(27:29):
this thing.
You know how to lose the weightand you know how to keep it out
.
Speaker 1 (27:31):
I mean really Now the only thing left to do is to
shut up and choose.
You've been listening to ShutUp and Choose.
Jonathan's passion is to sharehis journey of shedding 130
pounds in less than a yearwithout any of the usual
gimmicks no diets, no pills.
And we'll let you in on alittle secret no fucking gym.
(27:56):
And guess what?
You can do it too.
We hope you enjoyed the show.
We had a fucking blast.
If you did, make sure to like,rate and review.
We'll be back soon, but in themeantime, find Jonathan on
Instagram atJonathanWrestlerBocaRaton.
Until next time, shut up andchoose.
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