Explicit Intro Warning

Announcer 0:02

If you're a whiny snowflake that can't handle the truth, is offended by the word fuck and about 37 uses of it in different forms gets ass hurt. When you hear someone speak the absolute, real and raw truth, you should leave Like right now. This is Shut Up and Choose, the podcast where we cut through the shit and get real about weight loss, life and everything in between. We get into the nitty gritty of making small, smart choices that add up to big results. From what's on your plate to how you approach life's challenges. We'll explore how the simple act of choosing differently can transform your health, your mindset and your entire freaking life. So if you're ready to cut through the bullshit and start making some real changes, then buckle up and shut up, because we're about to choose our way to a healthier, happier life. This is Shut Up and Choose. Let's do this Now. Your host, jonathan Ressler.

Jonathan Ressler 1:14

Welcome back to Shut Up and Choose the podcast that cuts the noise, the nonsense and all that bullshit out there on the internet and social media All the Instagram gurus telling you what to do, how to eat, how to lose weight, when they haven't lost a pound on their own. The internet's selling you, giving you all these great ideas when they haven't lost a pound on their own. So if you're out here and you're listening, then you probably feel like you might need to lose some weight. So I know I did and I lost 140 pounds and kept it off now for over two years, but I guess that gives me a little bit of credibility. But let me ask you this question how many times have you started a diet, thinking this time it's going to be different? You did it all. You cleaned out your pantry I've done that. You stocked up on chicken breast and broccoli, even though you probably hate it. Maybe you downloaded a new app I've done that Bought a new supplement or joined some 30-day challenge. I don't think I've ever actually joined a 30-day challenge, but I've done things like that. You were pumped, you were motivated, you were determined, you had that fire. This was going to be the time that it finally clicked and, honestly, for a few days, or even maybe a couple of weeks, it did.

Jonathan Ressler 2:21

I know every diet that I've ever been on for the first couple of days, a couple of weeks, it's awesome. You follow all the rules. You said no to the bread basket. You logged in every calorie, if that's part of your plan. You hit the gym a few times a week Not me, I never did. But, again, plenty of people I know who have been on diets haven't done that and you told your friends no thanks. I and you told your friends no thanks, I'm being good. You, finally, you felt in control. Right, it was like I got this.

Jonathan Ressler 2:48

But then life happened. Maybe because you had a stressful week at work, maybe your kid got sick, maybe you just had a bad day and the only thing that made sense was a pint of ice cream and a glass of wine, and just like that the switch flipped. The diet was over.

The Diet Hamster Wheel

Jonathan Ressler 3:04

You were off track. Cue the shame and guilt. You say why can't I stick with anything? I'm just going to start over. On Monday I blew it again and suddenly you're back at square one, maybe heavier, more frustrated and even more convinced that you're the problem. Well, let me stop you right there. You're not the problem, your diet is the problem. Well, let me stop you right there. You're not the problem, your diet is the problem.

Jonathan Ressler 3:27

Today, I'm going to break down exactly why diets fail you, not the other way around. I'm going to show you how the traditional approach to weight loss is set up to keep you stuck in a cycle of short-term wins and long-term disappointment. So here's a pattern that we're going to dismantle today. We're going to do it together. Okay, it's excitement, then restriction, then burnout, then binge, then guilt and then the inevitable start over. It's a fucking hamster wheel. It's exhausting and, worst of all, it teaches you to associate weight loss with suffering, shame and failure. But today I'm going to offer you something better, because there's a massive difference between losing weight and sustaining weight loss. Anybody can lose 10 pounds if they're miserable enough for a couple of weeks or a month, but that doesn't mean they've changed their habits, their mindset or their lifestyle. That's the difference we're going to talk about today Quick weight loss versus sustainable, long-term transformation. I'm going to teach you why chasing short-term results keeps you stuck. You're going to learn the truth about willpower, why perfectionism is killing your progress and how to stop starting over every time that life gets messy. This is not about another set of rules. No one needs another set of rules. This is about building a life you can actually stick to. So if you're tired of white knuckling your way through diets, tired of feeling like a failure every time you eat a slice of pizza, and ready to actually enjoy your life and take control of your health, then keep listening. This episode is definitely for you.

Jonathan Ressler 5:09

So the first part is diets are designed to be temporary. Let's be honest right out of the gate, most diets are complete and utter bullshit. Yep, that's what I said Most diets are complete and utter bullshit. They're marketed and note that word. They're marketed as solutions, but they're actually temporary band-aids sold as lifelong fixes. You know, you've seen them Hell, maybe you've even tried a bunch of them Keto, whole30, juice Cleanses, intermittent Fasting there's a million of them out there, and they all come wrapped in a shiny promises of fast results and a new you. God knows. I've been on that a million times but what they really deliver is temporary success followed by long-term frustration.

Jonathan Ressler 5:53

So first let's define what most people mean when they say they're going on a diet. It usually looks something like this A strict set of rules around what you can and can't eat, a list of forbidden foods like sugar, carbs, gluten, pleasure, whatever, a hyper focus on short-term results, lose 10 pounds in 10 days, a start date and usually an inevitable end date, even if it's unspoken, and a feeling of being on or off the plan 24-7, 365, although no one gets to the 365. If that sounds familiar, welcome to the diet hamster wheel. This isn't a lifestyle. This isn't transformation. This is restriction theater and the curtain always comes crashing down.

Jonathan Ressler 6:47

And here's the big scam in the diet world that no one talks about. Here's the part that should fucking piss you off and make your blood boil. The diet industry doesn't actually want you to succeed. They want you to lose enough weight to feel a little bit hopeful, only to gain it back and feel desperate again. I know that sounds crazy, but why is that? Because people who keep starting over are repeat customers. This is a 70 plus billion dollar industry built on failure. Every time a diet doesn't work, they sell you a new one, a new plan, a new coach, a new supplement, a new app, same cycle, same result. And every time you regain the weight or feel like you blew it. You blame yourself, not the system.

Why Diets Are Designed to Fail

Jonathan Ressler 7:36

That's how the scam works. It's not your fault, it's their business model.

Jonathan Ressler 7:43

If diets actually worked long term, you wouldn't need another one. I've been on over 100, and I can tell you I needed 101 because I always was successful and ultimately I always failed and most times I put on more weight. So again, if diets actually worked long-term, you wouldn't need another one. But that would mean the diet industry loses its biggest revenue stream, which is your repeated disappointment. So let's talk about the part that hooks people in and it gets them excited about it, and that's the quick result, that early weight loss. It's seductive, there's no question about it. You drop five or 10 pounds in the first couple of weeks and suddenly you're telling everyone hey, this plan really works.

Jonathan Ressler 8:30

But let's look at what's really happening. What's actually happening. You're dropping water weight, not fat. You're starving your body and calling it discipline and you're seeing the results from the shock, not the sustainability. Then and that always happens you plateau. You're hungry, you're tired, you're bored and eventually you fall off, because no one can maintain that level of restriction forever. It's just not possible.

Jonathan Ressler 9:00

And here's the kicker when you fail, you don't just go back to where you started, you usually gain back even more weight. God knows, I've done that on pretty much every diet I ever did. That's how I got to 411 pounds. But why? Well, first, because your metabolism took a hit, because your habits weren't built. You didn't build anything. You don't know anything, because you never learned how to live, only how to diet. So that's the illusion of progress that diets sell. It looks like it's working until it actually doesn't.

Jonathan Ressler 9:35

And, by the way, the red flags for diets are everywhere. If you're not sure if you're in a short-term scam or building something sustainable, here's some massive red flags that you should be looking out for. First one no carbs allowed. If a plan tells you to eliminate an entire food group, that's not a solution, it's a setup. Your body needs carbs. Your brain runs on glucose. Cutting them out entirely might cause fast weight loss at first, but it sure as shit not sustainable and it's usually followed by binging and burnout. Second red flag of meal replacements shakes, bars, powders instead of actual food. Come on, give me a break. You're not a fucking robot. Learning how to make real meals with real ingredients in real life is how you get real results. Otherwise, you're just learning how to follow a product, not how to feed yourself long-term.

Jonathan Ressler 10:31

Here's another red flag. That's one of my favorite Cheat days. Let's be clear If your diet is so restrictive that you need a cheat day, it's already broken. That's not balance, that's disordered eating with a calendar. You're not cheating, you're eating. And if you feel like you have to go all out on one day a week, it's a sign that your plan is too extreme to begin with. Again, this is maybe one that I never fell for.

Jonathan Ressler 10:59

The 30-day fixes or challenge Sure, the short-term goals can definitely be motivating. Fixes or challenge Sure, the short-term goals can definitely be motivating. But if the whole thing is built around a start and an end date, what happens on day 31? Most people just default back to old habits because nothing sustainable was actually built. Challenges usually focus more on compliance than any kind of transformation. Look, bottom line is everything works until it doesn't. You know the story. You try something new. It works for a while, then it stops working. You blame yourself, rinse and repeat. The common denominator is not your willpower, it's that.

Jonathan Ressler 11:42

None of these plans are meant to last. They're designed to get you results fast enough to sell you hope, but not structured to teach you how to live healthy for the rest of your life. So what does work? I'm going to give you that answer in a minute, but here's a short version Habits, mindset, simplicity and consistency. You don't need a new diet. You need a new approach. You need to learn how to eat in a way that fits your life. You need to stop starting over and start building momentum. You need to choose better, not perfect. You need to stop measuring success by what happens in 30 days and start focusing on what's still working six months or six years from now. The bottom line here is diets are built like cheap rentals. They're not designed to last. You deserve to build something that feels like home solid, functional and made to support your life and your lifestyle. So the next time you see that shiny new plan and it promises dramatic results in 21 days, just ask yourself this one question Do I want to look different in three weeks or live differently for the rest of my life? So if you're done falling for the scam, the rest of this is to show you what

Red Flags in Diet Culture

Jonathan Ressler 12:55

real change actually looks like. So let's get real for a minute.

Jonathan Ressler 13:01

There's a huge difference between losing weight and sustaining weight loss, and most people have no idea which one they're actually chasing. If you've ever dropped 10 pounds on a diet only to gain back 15, you've experienced this firsthand. The world celebrates quick fixes. I lost 20 pounds in 30 days. Sounds sexy, right. It definitely sells books, it gets clicks, it racks up likes. I mean it does all that shit. But here's the reality. Anyone can lose 10 pounds. Not everyone can keep it off for two years. That's the difference, and that's what this segment of the podcast is all about. So I guess the best place to start is with the weight loss that most people know. Most traditional weight loss stories go something like this and, by the way, mine included until this last time.

Jonathan Ressler 13:51

You get sick of your body, you feel fed up, so you decide it's time to make a change. You find a new time. You get sick of your body, you feel fed up, so you decide it's time to make a change. You find a new diet. You join a challenge. You cut out sugar. You start working out six days a week Well, that's not something that I'll ever do and you go all in.

Jonathan Ressler 14:05

Going all in is something I always did, and at first it works. You dropped away quickly. You feel like a badass. You tell yourself I should have done this sooner. But then the cracks start showing right. You get tired, you get hungry. Life throws a bunch of curveballs at you, like stress and deadlines, kids' schedules, travel, birthday party, pizza night. Suddenly, your perfect plan doesn't feel so perfect anymore, and since your whole strategy was built on white knuckling it, there's no flexibility, no room for real life, just rules, guilt and eventually collapse and quitting. And when it all unravels, you gain it back and maybe more, and you blame yourself. But here's the truth it wasn't your lack of willpower, it was the lack of sustainability.

Jonathan Ressler 14:50

The problem with traditional weight loss is that most weight loss efforts are fast, extreme and temporary. They're driven by external motivation Weddings, beach trips, big events, class reunions, whatever there's always some big event. They often rely on shame as fuel. I can't believe that I let myself go. I need to fix this. So what do you do? You rely on sheer willpower, you muscle your way through restrictive plans with no strategy for real life and you push it until you absolutely burn out. That's not transformation, that's survival. And survival mode doesn't lead to lasting change. It leads to rebounds and a whole shitload of regret. So now let's talk about what actually works long-term. Not the flashy, dramatic kind of weight loss, but the kind that sticks, the kind that changes your life. My life has been changed by losing 140 pounds.

Jonathan Ressler 15:46

Sustainable weight loss is built on habits, not hacks. On consistency and not chaos. On mindset shifts, not shame spirals. And on adaptability, not perfection. Is it slower? Yes, of course it's slower, but it's also smarter. It considers real life, because guess what? Life isn't going to just stop being life just because you want to lose weight. With sustainable weight loss, you don't have to avoid birthday parties, family dinners, vacations or anything else. You learn how to navigate them. You stop labeling food as good or bad. You stop falling off the wagon because you realize there is no fucking wagon.

Jonathan Ressler 16:27

So let me give you a couple of key differences between short-term weight loss and sustainable weight loss. Short-term weight loss is motivated by guilt or urgency. Sustainable weight loss is motivated by a total identity shift. Short-term weight loss is based on restriction and extremes. Sustainable weight loss is built on small, repeatable habits. Short-term weight loss is about fast results and quick burnout. Sustainable weight loss is about slower results and long-term change. Short-term weight loss all or nothing thinking. Sustainable weight loss progress over perfection mindset.

Jonathan Ressler 17:05

Short-term weight loss this is a big one ignores real life. It completely ignores that you have a life to live and sustainable weight loss plans for real life. It lets you live the lifestyle you want to live. Last one is short-term weight loss ends with I'll start over and sustainable weight loss continues with I'll keep going. So the bottom line here is sustainable weight loss fits into your life instead of forcing your life to revolve around it, and I guess that's where the real transformation happens. It's the identity shift, not just in your body but in your brain.

Jonathan Ressler 17:44

When you move from I'm someone who's trying to lose weight to I'm someone who takes care of their body, everything changes. That was a huge turning point for me. I was no longer on a diet. If you read my book, I say I was never on a diet. I was trying to change my life and live healthier. And when you do that, you stop making decisions based on desperation and start making them from alignment. You no longer need to plan to be perfect, you just need it to be possible.

Jonathan Ressler 18:11

And that's about coming the version of yourself who eats differently, moves differently, thinks differently. Because

The Difference: Losing vs Sustaining

Jonathan Ressler 18:17

it's who you are now, not because you're on a diet and I've said this before, but real life happens. Shit happens. Your plan should be able to handle that. So the goal isn't to lose weight and then spend the rest of your life fearing donuts. God knows I don't fear donuts and I wouldn't want to spend my life fearing donuts, but I mean that shouldn't be your life.

Jonathan Ressler 18:38

The goal is to go to your kid's birthday party and have a slice of cake without feeling any guilt and be able to travel for work without panic, eating or starving or worrying about what you're eating at the restaurant. Handle stress without turning to food and again, this one's not necessarily for me but miss a workout without spiraling into I blew it mode. That's sustainable weight loss. That's a real lifestyle. You need a plan that can survive vacations and holidays and sleepless nights and busy weeks and setbacks, and that's exactly what sustainability offers A way to stay consistent even when your life isn't Fast.

Jonathan Ressler 19:15

Isn't better Repeatable is? Ask yourself this do I want to lose 10 pounds fast or keep 50 pounds off for good? The quick fix will always be tempting, but quick doesn't mean lasting. If you've been stuck in the start over cycle, it's time to think differently. Hey, that should be an apple man. That might be a good ad for apple Think different Well anyway, sustainable weight loss isn man? That might be a good ad for Apple Think different Well anyway, sustainable weight loss isn't about doing more.

Jonathan Ressler 19:38

It's about doing what you can keep doing. That's the game changer. I'm going to break down for you exactly how to build that kind of consistency without relying on motivation, willpower or another reset. So what is it that actually works long-term? Because I told you all the shit that doesn't work, but it's kind of on me now to tell you the stuff that does work. So now we've dismantled the lies the diet industry sells you and we've defined the difference between quick weight loss and sustainable results. Let's talk about the most important part of this whole journey what actually works. And here's the spoiler whole journey. What actually works and here's the spoiler it's not a cleanse, not a challenge or some shredded fitness jerk-off from Instagram's PDF program.

Jonathan Ressler 20:22

Real, lasting, sustainable weight loss comes from consistency, not intensity. Did you hear that? Consistency, not intensity. It comes from building a life, not a temporary routine, but a life that you can live with, something you can repeat even on your busiest, most stressful, shittiest, least motivated days. So let's break down the pillars of what actually works long term.

Jonathan Ressler 20:50

This one number one is huge. You have to eat in a way that you actually enjoy. If your eating plan makes you miserable, it's not going to last. You shouldn't dread your meals, you shouldn't be obsessively tracking every crumb, and you definitely shouldn't be terrified of carbs or fat or any food in general. If a diet feels like punishment, you will eventually rebel. The truth is, success comes from eating in a way that feels natural, balanced and satisfying. Not perfect, not restrictive, just realistic. That means you eat meals that leave you feeling full, not stuffed, and not starving. You allow for flexibility for things like pizza night or birthday cake or the occasional glass of wine or weekend dinner out with friends, and you definitely don't categorize food as good or bad. You learn to look at food through the lens of fuel and satisfaction. I'm not telling you this is a free-for-all, because it's not. You're still making intentional choices, but they're choices you can actually repeat without burning out. The second thing and I've talked about this over the past couple of weeks is building daily habits that stick. That's where the magic lives. Habits, not willpower, not motivation, not discipline habits. You don't need to flip your entire life upside down, you just need to master the basics and then make them automatic.

Jonathan Ressler 22:17

And here's, I guess, for me, four non-negotiables that should work for pretty much everyone. The first one is hydration. Right, drinking enough water sounds basic, but it's foundational. Most people walk around mildly dehydrated, mistaking their thirst for hunger with low energy and sluggish digestion. Now, I'm not telling you if you listened last week or two weeks ago, I don't remember when it was. I'm not telling you to carry around 10 gallons of water on your back. Good suggestion is aim for half your body weight

The Four Non-Negotiable Habits

Jonathan Ressler 22:46

in ounces of water a day, whatever that may be. But if you don't get there, it's not the end of the world. But keep a water bottle with you, track it and make it mindless. I gave you a few stackable habits for water last week or the week before. If you don't know what they are, then maybe you should go back and listen to that episode.

Jonathan Ressler 23:02

Second thing is you got to do movement that you actually enjoy. Forget what you think working out should look like. You don't have to live the gym or punish yourself on a fucking treadmill gym or punish yourself on a fucking treadmill. What you do need is consistent movement that feels good and that fits into your life. That can be simple as walking. Hey, if you're a gym person, lift weights a few times a week. Go to some group fitness class if that's your thing. Dance in your living room, go for a hike on the weekends Whatever gets your body moving consistently is good enough. Make it fun and make it yours.

Jonathan Ressler 23:39

The next thing the next non-negotiable is sleep. People love to ignore this one, but if you're not getting enough quality sleep, you are fighting an uphill battle. Poor sleep increases cravings, lowers your willpower and fucks with your hormones. Most adults need seven to eight hours period, so prioritize it like your progress depends on it, because it does. The next one is stress management. Stress is one of the biggest barriers to sustainable weight loss. When you're stressed, you're more likely to emotionally eat, to skip workouts and let everything slide. So, yes, you need to actually manage your stress on purpose.

Jonathan Ressler 24:20

And things that you can do to manage your stress I'm sure you can figure some of them out, but here's a couple Walk without your phone, write in a journal if that's your thing, do some meditation or breath work or whatever gets your mind moving in a positive direction. Definitely, learn to say no more often. And last one is get therapy if that's what you need. There's no shame in getting therapy. Get therapy if that's what you need. Remember, the goal here is not to eliminate stress, because good fucking luck with that, but it's to manage it in a way that doesn't derail your health. So I guess if I could give you one message tattoo, one message on your brain, it'd be this what you can do consistently beats what you can do perfectly every time. That means stop chasing perfect weeks, stop starting over every Monday, stop treating health like an on-off switch. Instead, ask yourself these simple questions Can I do this on my busiest day? Can I repeat this when I'm tired? Can I sustain this for the next six months? If the answer is no, then I got to tell you it's not the right strategy.

Jonathan Ressler 25:28

Real progress comes from doing the boring stuff over and over Drinking the water, getting the steps, eating the protein, going to bed on time Not sexy, but wildly effective. And guess what? When you stop quitting every time life isn't perfect your results stop disappearing too. Imagine that Next thing I want you to do is strengthen your bounce back muscle. I think that's what I talked about last week your bounce back muscle. Let's get real here for a second. You're going to fuck up sometimes. It's just the way it is. Remember I said try for progress, not perfection. No one's perfect. You're going to overeat, you're going to skip workouts, you're going to follow the old habits. That's not failure, that's life. The key to long-term success is how quickly you bounce back, not whether or not you slip up. I call this your bounce back muscle and, just like any other muscle, the more you use it, the stronger it gets. And definitely go listen to last week's podcast. But here's the quick thing. Here's the quick tips on how to train it.

Jonathan Ressler 26:28

Stop labeling your days as good or bad. Never, never, try to undo the damage. If you overrate big fucking deal, you're not going to be able to undo it. So just move ahead, making small, smart choices. Get back to your routine ASAP your next meal, your next workout, your next decision. The faster that you can pivot without guilt or drama, the less damage you do and the more consistent your results become. So build that bounce back muscle.

Jonathan Ressler 26:52

Next one is focus on identity over outcomes. This is the secret that changes everything. Stop trying to lose weight like a dieter and start living like a healthy person. So, instead of asking things like how fast can I lose weight, or what's the best fat burning workout, or what's the lowest calorie snack I can eat, start asking these questions what would a healthy version of me do today? How can I support my body right now? What habits align with the person that I want to become? Because when your identity shifts, your decisions change automatically. You're no longer trying to eat better, you just do because that's how you are now. You're no longer forcing yourself eat better, you just do because that's how you are now. You're no longer forcing yourself to move, you move because it's part of your routine and that's when you go from I'm on a diet to I live differently now, and that place is exactly where sustainability lives. So, if you're tired of losing weight to just gain it back, if you're exhausted by the extremes and ready to build something that actually sticks, this is your path forward.

Jonathan Ressler 27:59

Eat in a way that doesn't make you fucking miserable. Build simple habits around hydration, movement, sleep, stress. Focus on consistency, not perfection. Definitely strengthen your bounce back muscles instead of quitting when it's messy,

Building Your Bounce Back Muscle

Jonathan Ressler 28:15

and become that person who lives the lifestyle you've been trying to force with diets. That's what works long time and that's what lasts and, honestly, that's what you deserve. So I'm going to wrap it up by saying, if we're being honest, if diets worked long-term, you wouldn't keep needing the new ones. Diets give you rules, but sustainability that gives you skills, and skills are what create change you can repeat for life. So the next time you're tempted to jump into that new fucking plan that promises to shred you in 21 days or belly fat fast, I want you to pause and ask yourself this question Can I realistically see myself doing this a year from now? If the answer is no, it's not a solution, it's just a trap. It's another quick fix in disguise, another cycle that ends in burnout, guilt and the familiar promise to start again Monday.

Jonathan Ressler 29:16

Real transformation doesn't come from slashing carbs or cutting calories so low you can't think straight. It doesn't come from obsessively tracking every bite or turning your life into one big food rule book. It comes from building a foundation you can actually live with. That means habits to support your energy, your lifestyle, your relationships and, most importantly and honestly, your sanity. It means learning how to eat at the family barbecue without going off the deep end. It means walking because it clears your head, not just because your fitness tracker told you to. It means being a person who doesn't just try to be healthy, but become someone who lives that way naturally.

Jonathan Ressler 29:57

So here's the challenge, and this is not a 30-day challenge. But here's the challenge Stop chasing perfect, stop chasing fast. Start building real. Start building repeatable. Start becoming the version of you who just doesn't need to start over anymore. You're not broken. You don't need another diet. You need a strategy that respects your real life and you need to choose it every day. So let's build that version of you, one small smart choice at a time. So hopefully you learned something in that last segment how to build a sustainable lifestyle. I did. I didn't learn in that segment, but I learned that over the last couple of years.

Jonathan Ressler 30:44

If you want to read how I lost over 140 pounds in a year and a half and kept it off for more than two years so far, you can buy my book. It's called Shut Up and Choose. It's available on Amazon. We're an Amazon bestseller. You can buy my book. It's called Shut Up and Choose. It's available on Amazon. We're an Amazon bestseller. People send me emails every week telling me how the book changed their life, how it's so simple. It seems crazy. If you're more of a visual learner, I also have a video course called the Effortless Weight Loss Academy. It's 23 short videos, about five to seven minutes roughly each. You can watch the whole course in two hours and it really dives deeply into my mindset shifts and how I got my head in the right place to lose this weight and, more importantly, how to keep it off long-term. You can get that at learnshutupandchoosecom. That's learnshutupandchoosecom, so hopefully, the big takeaway from today's episode is that of course, it's always

Book and Course Information

Jonathan Ressler 31:37

progress over perfection.

Jonathan Ressler 31:38

But it's not about a diet. It's not about creating a new diet, getting on the new fad, doing the new thing for 30 days and quitting. It's about building a sustainable lifestyle, building a lifestyle that allows for real fucking life, because that's what you're living. You're living a real life. You're not living a fantasy life on a PDF from some jerk off on Instagram. You're leading a real life with real challenges and real stress and real obligations and real responsibilities. That's how you build a sustainable weight loss program.

Jonathan Ressler 32:10

It's not going to happen in a week. It's not going to happen in a month, but over time you'll see results for sure. But over time, when you get a year into it and you're down 70, 80, 100 pounds, you'd be like, holy shit, this was so much easier than everybody told me it's supposed to be. Losing weight is not hard and it's not hard work. It's just building those sustainable habits that allow you to stay on course, and when you fall off, you just get right back on. That's it. Losing weight should not be punishment. You can make the choice to lose as much weight as you want to, and you can start right now. Literally the second you stop listening to this podcast, you start making small, smart choices. So, with that being the case, the only thing I can say is it's up to you to shut up and choose.

Announcer 33:04

You've been listening to Shut Up and Choose. Jonathan's passion is to share his journey of shedding 130 pounds in less than a year without any of the usual gimmicks no diets, no pills. And we'll let you in on a little secret no fucking gym. And guess what? You can do it too. We hope you enjoyed the show. We had a fucking blast. If you did, make sure to like, rate and review. We'll be back soon, but in the meantime, find Jonathan on Instagram at JonathanWrestlerBocaRaton. Until next time, shut up and choose.