September 17, 2025 • 31 mins
Ever caught yourself thinking "I'll get serious about my health in January" or "I need to get beach-ready by June"? That seasonal mindset is exactly what keeps you trapped in the frustrating cycle of weight gain and panic dieting year after year.
The hard truth? The diet industry has masterfully conditioned us to think health has a season. They don't make billions from people who fix their health once and for all—they profit from those hitting the reset button every spring, only to give up by fall. It's a cleverly designed trap that keeps you coming back, wallet open, year after year.
Fall isn't the time to hibernate under baggy hoodies and wait for January's false promise of transformation. It's actually your perfect opportunity to break the cycle. With summer's chaos behind you, fall brings structure, routine, and the ideal conditions to build sustainable habits without the pressure of looming beach deadlines.
The approach that works isn't glamorous or Instagram-worthy. It's about small, smart choices made consistently—swapping water for soda, walking 15 minutes daily, planning a few meals instead of constantly reacting to hunger. These modest adjustments don't make for dramatic before-and-after photos, but they create lasting results that transform your life over time.
Your health journey doesn't need a specific season—it just needs your decision to begin. Which version of yourself do you want to meet next summer? The one still making the same excuses, or the one proud of starting today? Follow @JonathanResslerBocaRaton and visit JonathanRessler.com/free-tips for weekly strategies that cut through the noise and deliver real results. The time to choose is now.
Lose Weight Without Starving or Obsessing! Learn the simple, no-BS system that helped me lose 140 pounds naturally—no extreme diets, no endless gym hours, just real, sustainable fat loss for real people.
Join the Effortless Weight Loss Academy HERE
Please leave me a review on whatever platform you listen to your podcasts.
Send me questions or comments to Jonathan.Ressler@gmail.com
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
If you're a whiny snowflake that can't handle the
truth, is offended by the wordfuck and about 37 uses of it in
different forms gets ass hurt.
When you hear someone speak theabsolute, real and raw truth,
you should leave Like right now.
This is Shut Up and Choose, thepodcast where we cut through
(00:25):
the shit and get real aboutweight loss, life and everything
in between.
We get into the nitty gritty ofmaking small, smart choices
that add up to big results.
From what's on your plate tohow you approach life's
challenges.
We'll explore how the simpleact of choosing differently can
transform your health, yourmindset and your entire freaking
(00:48):
life.
So if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut up, because
we're about to choose our way toa healthier, happier life.
This is Shut Up and Choose.
Let's do this Now.
Your host, jonathan Ressler.
Speaker 2 (01:14):
The Shut Up and Choose podcast cooks, the noise,
nonsense and all the bullshitthat goes on Instagram
influencers spewing your waytelling you how to lose weight
when they haven't lost a poundon their own.
Well, maybe they've lost apound here or there, but they
certainly have never lost realweight and they surely never had
the need to keep it off longterm.
That's what this podcast isabout, and today I want to talk
(01:38):
about basically something that'sseasonal how to lose weight
this fall without dieting,starving or joining a gym.
And, let's face it, thesummer's over the barbecues, the
beach days, the pool partiesdone.
Beach season has officiallyclocked out.
If you live in a place where itgets cold, obviously, if you
live where I live in Florida,it's always beach season.
(01:58):
But beach season is over formost people in this country, and
you know what that means.
It means most people are aboutto go right back into hiding
Baggy hoodies, bigger sweatersand a convenient excuse to
forget about their health untilspring rolls around again.
But let me stop you right there.
Just because the calendarflipped doesn't mean you get to
check out on yourself.
You don't get to shove yourhealth into storage with the
(02:21):
beach umbrella and the sunscreen.
That's the exact cycle thatkeeps you stuck.
Year after year, it's the samething Panic diet in March,
starve yourself through April,crank up the cardio in May, all
look halfway decent in June, andthen by September, you've
already given it all back and byDecember you're blaming
Christmas cookies for the 20pounds you regained.
(02:42):
If that sounds familiar, yeah,I get it.
I know because I lived it.
And I'll be blunt, it's prettyfucking pathetic.
Not because you're weak, butbecause the cycle is.
It's designed to keep youtrapped.
The diet industry has beenselling this lie for decades
Summer bodies, detox plans,beach boot camps the translation
(03:03):
is temporary fixes that keepyou buying again and again but
never actually fixing theproblem.
But here's the truth.
Nobody wants to tell you.
Health doesn't have a season,energy doesn't have a season,
confidence doesn't have a season.
You don't get to clock out ofyour own life for nine months of
(03:23):
the year and expect to show upin June ready to shine.
That's just not how it works.
And if you're listening to meright now thinking, yeah, but
I'll start again in the spring,let me be the wake up call.
You don't want to hear.
That mindset is why you'restill stuck.
And this isn't about vanity.
This isn't about rocking abikini or flexing on Instagram.
(03:44):
Forget all that bullshit.
This is about something muchbigger.
This is about not being windedwalking up a flight of steps.
This is about not needing twoseats on an airplane we talked
about that last week.
This is about living yourfucking life without your body
holding you back.
You want to know what realconfidence is.
It's waking up with energy.
It's having the freedom to playwith your kids, crush it at
(04:07):
work and still have fuel leftfor yourself, right here and
right now.
Fall isn't a time to hide.
It's a time to act.
Summer's over, but your chanceto get healthy sure as shit
isn't.
In fact, this is the best time.
No fake deadlines, novacation-ready panic.
Just you, your choices and thechance to finally break the
(04:28):
cycle.
So you can spend the next ninemonths hibernating, waiting for
June to roll back around.
You can decide today that thisis the year you stop living on
repeat.
The leaves are changing, theseason is shifting.
The only question is are yougoing to shift with it?
So let's talk about thisridiculous idea of a beach body
season, and you know what I'mtalking about.
(04:50):
The diet industry rolls his shitout every spring like it's
clockwork Get your beach body in30 days.
Summer shred, drop 20 poundsbefore vacation and, like a
well-trained army of fuckinglemmings, people fall for it
again every single year.
Here's the playbook, right.
You coast through the fall,bulk up a little bit over
Thanksgiving, pack on a littlemore through the holidays and by
(05:12):
January you've convincedyourself that this is your year.
You sign up for the gym, youbuy a stack of overpriced meals
and shakes.
You flirt with keto againbecause Becky from a county
swears it worked for her thatone time.
You flirt with keto againbecause Becky from a county
swears it worked for her thatone time.
By March, the panic sets inbecause summer is around the
corner and the mirror is notyour friend.
So what do you do?
You slam into starvation bycutting carbs, skipping meals
(05:35):
and trying to sweat off sixmonths of choices in six weeks
and maybe, just maybe, you lookhalfway decent for that June
wedding or that July beach trip.
But here's the punchline bySeptember it's all gone.
You put the weight back on thegym membership is collecting
dust and you're back to hidingunder hoodies until it's time to
rinse and repeat next year.
That sound familiar?
(05:56):
Yeah, of course it does,because it's the same tired scam
the diet industry has beenrunning on for decades and it
works, not for you but for them.
They don't make billions ofpeople who fix their health once
and for all.
They make billions of peoplelike you hitting the reset
button every year like it's afucking tradition.
And here's what nobody wants toadmit there's no such thing as a
(06:19):
beach body season.
There's just your body, the oneyou wake up in every single day
season.
There's just your body, the oneyou wake up in every single day
, the one that carries you towork, that plays with your kids,
that tries to survive on fourcups of coffee when you're
absolutely exhausted.
Your body doesn't know whatmonth it is.
It doesn't magically care moreabout being healthy in May than
it does in October.
Your health doesn't take an offseason.
(06:41):
So why do you Think about it?
Does your heart stop workingwhen it's not summer?
Do your joints take a vacationuntil Memorial Day?
Does diabetes only show up whenyou're in a swimsuit?
Of course not, but people actlike health is optional until
it's time to hit the pool.
And the diet industry loves itbecause it means they can keep
selling you this seasonalbullshit like sunscreen or bug
(07:02):
spray.
But here's the flaw in thewhole setup Temporary panic.
It means they can keep sellingyou this seasonal bullshit like
sunscreen or bug spray.
But here's the flaw in thewhole setup Temporary panic.
Dieting never sticks.
It never has and it never will.
You can't starve yourself intolong-term health.
You can't detox your tea into asustainable lifestyle.
You can't punish your body forsix weeks and expect it to
behave for the other 46.
That's like cramming for a testyou plan on failing anyway.
(07:28):
You don't need a summer shred.
You need to stop shredding yourlife into pieces trying to look
good for three weekends in July.
You don't need a beach body.
You need a body you actuallyfeel comfortable living in year
round.
Because here's the realitycheck the best time to get
healthy was yesterday.
The second best time right now.
Not when the weather's warm,not when you got a wedding
(07:49):
coming up, not when you have avacation booked Right fucking
now.
And let me tell you somethingelse when you stop chasing the
beach body myth, somethingpowerful happens.
You stop living in 90-daysprints and start living in
lifelong wins.
You stop treating your healthlike a deadline and start
treating it like a priority.
That's when the magic happens.
Because here's the thing aboutreal health.
(08:11):
It's not sexy.
It's not marketed on Instagramwith dramatic before and after
shots.
It's not a three-week cleanseor a 30-day challenge.
Real health is boring.
It's the daily decision todrink water instead of soda.
It's a choice to walk for 15minutes instead of collapsing on
the couch.
It's saying no to seconds whenyou're already full.
Small, smart choices everysingle day.
(08:35):
That's the stuff that lasts.
That's the stuff that adds up.
That's the stuff the dietindustry doesn't want you to
figure out, because if you do,they're out of business.
So let's bury the myth right now.
There is no Beachbody season,there's no deadline, no magical
summer window where you'resupposed to suddenly care about
yourself If you're overweight,if you're exhausted, if you're
(08:59):
sick of feeling stuck.
The season you need to start iscalled today.
And here's the good news whenyou flip that switch, you stop
playing the diet industry's game, you stop falling for their
seasonal bullshit sales pitchesand you start living your life
on your own terms.
So if you're still waiting fornext summer to give a damn about
your health, let me be bluntYou're already behind.
(09:21):
Your life is happening rightnow.
Your choices matter now.
Don't waste another nine monthsin hiding, just to panic again
when June rolls around.
Forget the beach body.
Build a life body, one thatactually lets you live.
So here's why the fall isabsolutely the best time, and
(09:42):
nobody talks about it.
Fall isn't just pumpkin spiceseason.
It's not just football andHalloween candy season.
It's the absolute best time totake control of your health
period.
And I'll tell you why.
Summer is like chaos rightBetween vacations, kids out of
school, barbecues, pool parties,weddings it's nonstop.
Everybody's schedule getsthrown off.
(10:02):
You eat more junk, drink morebooze, stay up later and before
you know it, you've drifted wayoff course.
But fall Fall is a reset button.
The kids go back to school,work, ramps back up at a normal
pace and suddenly you've gotstructure again, and your
structure is your friend.
Structure is what gives you theopportunity to actually build
(10:23):
habits that stick.
Think about it when you knowwhat your day looks like, when
your meals are predictable andat predictable times, when
you're not hopping from oneparty to the next, it becomes
way easier to plan ahead, easierto grocery shop, easier to pack
a healthy lunch, easier toactually choose.
Instead of reacting, summerthrows you into survival mode.
(10:43):
Fall gives you a chance tothrive.
Another thing is the coolerweather gives you less excuses.
Let's be real.
No one wants to go for a walkwhen it's 95 degrees and you're
drenched in sweat before youeven hit the end of the block.
Summer heat becomes one moreexcuse to stay inside, flop on
the couch and start againtomorrow.
Fall changes that.
(11:04):
The air cools down, thehumidity drops and suddenly
being outside feels good again.
Walking becomes pleasant, notpunishment, and you don't need a
gym membership or a Peloton orsome fancy plan.
You just need your feet and 15minutes.
Fall is built for movement.
Raking leaves that's exercise.
Walking around the neighborhoodwhile the leaves change
(11:25):
Exercise.
Taking your kids to soccerpractice and actually walking
the sidelines instead ofcrawling on your phone Yep,
exercise.
Stop overthinking it.
Fall gives you free, easyopportunities to move more, so
take them.
Another bonus the kitchenbecomes your ally again.
In the summer, no one wants tocook.
It's too hot to turn on theoven, so you default to takeout
(11:46):
or delivery or grabbingsomething quick on the run.
That shit adds up fast on yourwaistline and on your wallet.
But in fall, cooking actuallyfeels good again.
Soups and roasted veggies,crockpot I love crockpot meals
Healthy food that's simple,filling and way better for you
than that drive-thru garbage.
You can batch, cook on Sundaysand freeze portions and suddenly
(12:09):
the week is set.
You know, I'm not a prepper,I'm not a meal prepper, but if
that's your thing, that'sawesome.
That's not dieting.
That's called being prepared.
And here's the kicker Healthycomfort food exists.
You don't need the salad inDecember to stay on track.
You just need to make smartswaps and stop using the cold
weather as an excuse to eat likeyou're bulking for hibernation.
(12:31):
The biggest reason fall is greatis In summer, everything feels
like a countdown.
Oh, I need to lose 15 poundsbefore vacation, I need to get
in shape before the pool party.
It's this constant panic clockticking down on you and you know
what pressure like that createsStupid decisions, crash diets,
starvation, detox teas and thenalways the burnout.
(12:55):
But in the fall, thatpressure's gone.
There's no beach day loomingover your head, there's no pool
party.
You're trying to survive.
That gives you freedom Freedomto actually slow down, build
habits that work and focus onsustainable choices.
Fall is the season with no fakedeadlines, and that's exactly
why it's the season that sticks,if you let it and here's, I
(13:17):
guess, the most important part.
If you wait until January tostart fresh, you've already lost
.
You'll spend November andDecember binging on stuffing and
pies and cookies and booze.
Then you'll hit January with 15more pounds and 15 more excuses
.
But if you start in the fall,you'll walk into the holidays
with momentum.
You're not the person stuffingtheir face, because I'll start
(13:37):
January.
You're the person alreadymaking choices, already in
control, already deciding whatgoes on your plate and what
doesn't.
Think about how much easierJanuary will feel if you already
spent three months buildinghabits instead of undoing damage
.
You'll enter the new year ahead, not behind.
And let me tell you thatfeeling changes everything.
(13:59):
And here's the truth.
Fall is a season where mostpeople disappear.
They hide under their hoodies.
They use the weather as anexcuse to slack.
They tell themselves I'll getserious in January.
Don't be that fucking person.
Fall can either be your hidingplace or your launch pad.
You decide.
Do you want to wake up in Junelooking and feeling the exact
same or even worse than you doright now, or you want to wake
(14:22):
up in june knowing you startedwhen everybody else was snoozing
?
Because that's the choice.
Every bite you take, every walkyou go on, every excuse you let
slide.
It all adds up.
Small, smart choices made infall lead to big results by
summer.
So stop waiting for fuckingbeach body season.
It doesn't exist.
Your season is right now and,like I said earlier, fall and
(14:47):
winter, where most peoplevanished at, the season of baggy
sweaters, big jackets andbasically kind of hibernation.
And people love it because itlets them hide out of sight, out
of mind.
I did that so out of sight outof mind, right wrong.
The baggy hoodie doesn't erasethe extra 30 pounds.
The winter coat doesn't cancelout your choices.
(15:07):
The truth is still there.
You're just pretending it isn't, and pretending is exactly
what's keeping you stuck.
So let's call it what it is.
Hoodie season is just anotherexcuse.
It's comfort clothing turnedinto a cover-up.
People joke about it all thetime.
Well, thank God for fall, I canfinally wear layers again.
The translation on that is I'mrelieved, I don't have to face
(15:28):
the body I built this summer.
But here's the problem withhiding.
When you hide from the world,you also hide from yourself.
When you hide from yourself,you stop taking responsibility.
Suddenly, the mirror isn't awake-up call anymore, it's just
background noise.
You avoid and take it fromsomeone who avoided the mirror
at all costs.
It just becomes backgroundnoise, and avoiding the truth is
(15:50):
the fastest way to stay stuckexactly where you are.
Think about what most people dobetween October and March.
They eat more, they move less,they justify every bad choice of
the weather or the holidays orI'll start fresh in January.
And then they wonder why theyfeel like shit, why their energy
tanks and why their clothesstop fitting by New Year's Eve.
You can't hide your way intohealth.
(16:11):
You can't cover yourself inlayers and hope the problem goes
away.
Hibernation is regression.
Every day you check out, you'redigging the hole deeper.
And let me say this about asbluntly as like if you choose to
hibernate, don't you dare actsurprised in June when you're
miserable at the beach again.
You built that misery withevery excuse you made last fall.
(16:32):
But now here's the opportunity,because it's not all bad news.
The same season people used todisappear can be the season you
quietly transform.
As you know, I lost 140 poundsand I didn't tell anybody.
I just did it and really didn'ttalk about it.
So while everyone else issnoozing and overeating and
pretending their hoodie is acloak of invisibility, you can
be putting in the work Small,smart choices consistently while
(16:55):
no one's watching.
So imagine this you spend thenext three months walking daily,
eating with intention, beingpresent, drinking your water and
holding yourself accountable.
No crash diets, no panicdeadlines, just showing up for
yourself every single day.
By the time spring rolls around, you won't need to panic.
You won't be scrambling to undosix months of damage.
(17:18):
You'll already be there, andthat's a feeling most people
will never know because they'retoo busy hiding.
And at the heart of all this isownership.
So stop outsourcing yourchoices to the seasons.
Stop acting like the weather,the holidays or the time of year
has any power over you.
It doesn't.
The only power they have is thepower you give them.
(17:38):
You're either in control oryou're making excuses.
I know that's harsh, but that'sit.
You're either in control oryou're making excuses.
There's no middle ground.
You're either choosing to actor you're choosing to hide.
And yes, not making a choice isa choice.
So when you reach for thathoodie, ask yourself am I
wearing this because it's coldor am I wearing this because I'm
(18:00):
ashamed?
And if the answer stings, good.
That sting is a signal.
It's a wake-up call that you'vebeen ignoring.
But here's the best part youdon't have to overhaul your life
.
You don't need to suddenlybecome a gym rat or live on
chicken and broccoli.
All you need to do is startmaking small, smart choices and
stack them Swap water for soda,walk 15 minutes after dinner,
(18:23):
cook three dinners at homeinstead of ordering takeout, or
even go to bed 30 minutes early.
None of that's dramatic.
None of that is Instagramworthy.
But all of that adds up andthat's how I lost 140 pounds and
kept it off.
Not by hiding, not by waitingfor summer, by choosing every
single day, even when nobody waslooking.
And this is kind of where mostpeople fuck themselves over.
(18:46):
They think eh it's alreadyOctober, the holidays are coming
.
I'll just start in January.
But January is not a magicreset button.
It's just another excusewrapped in a calendar date.
If you wait until January,you're not starting fresh,
you're starting behind.
You're starting heavier, moretired, more frustrated and more
(19:07):
buried under your own excuses.
But if you start now, you walkinto January with momentum.
You're not starting over,you're building on the progress
you already made, and momentumis priceless.
It makes the next step easierand then the next one one until
suddenly you're not hidinganymore, you're actually living.
So here's my challenge to youStop hiding, stop waiting for
summer or January or Monday orwhatever imaginary starting line
(19:30):
you've convinced yourself thatyou need.
The only starting line thatmatters is today.
You don't need perfectconditions, you don't need a
clean slate, you don't need thestars to align.
You just need to choose rightnow.
Because here's the truth thechoice you make today decides
the body you wake up in tomorrowand the body you wake up in
next summer and the life youwake up to five years from now.
(19:54):
So what's going to be?
Another season of hoodies,excuses and hiding, or the
season you finally stop runningfrom yourself and start building
a life that you're proud of.
So, all right, enough of thistalk.
It's time to get specific.
Because here's the thing Allthe motivation in the world
doesn't mean shit if you don'tactually do something.
And doing something doesn'tmean burning your life down,
(20:15):
throwing out every carb in yourhouse or signing up for a 90-day
boot camp that you'll quit inweek two.
It means starting small,picking one or two simple, smart
choices that actually fit inyour life.
Not Instagram, not a diet planyour life.
So let's break it down.
Notice I didn't say overhaulyour entire diet.
I didn't say go keto, cut outsugar or live on celery juice.
(20:38):
I said one swap.
Why?
Because the human brain doesn'tdo well with 17 changes at once
.
That's why all those totallifestyle reset programs fail.
You get overwhelmed, you burnout and you go back to your old
habits.
But one swap you can handle.
One swap If you're drinkingsoda every day, swap it for
water or sparkling water.
(20:59):
If dessert is a nightly ritual,cut it back to weekends only.
If you eat out five nights aweek, cook one of those meals at
home instead.
It's not glamorous Nobody'sgiving out gold medals for
switching Coke to water but overtime that swap saves you
hundreds of calories a day.
Multiply that by weeks andmonths and suddenly you're
actually making progress withoutfeeling like you're in food
(21:20):
jail.
I also want you to notice Ididn't say join a gym or sign up
for CrossFit or train for amarathon.
I said walk 15 minutes every day.
You got 1,440 minutes in a day,and if you're telling me you
can't find 15, I'm callingbullshit on you.
You spend more than thatscrolling Instagram or watching
shitty reality TV.
(21:41):
Walking is underrated becauseit's not sexy.
No one's posting their epicgames from 15-minute walk, but
you know what walking does?
It gets your body moving, itclears your head, it improves
your energy and it proves to youthat you can build consistency
even in small doses.
Start with 15 minutes, sametime every day, if you can, so
it becomes a habit Morningbefore work, during lunch, after
(22:04):
dinner.
It doesn't matter when.
What matters is that youactually do it.
And's the secret, once you'reconsistent, that 15 minutes
often turns into 20, then 30,not because you force it,
because it feels good, andthat's how habits grow.
All right, this next one is huge.
Most people don't gain weightbecause they eat one bad meal.
They gain weight becausethey're always reacting hungry,
(22:26):
grab whatever's fastest, busyorder, take Order, takeout,
tired Like we have somethinggarbage and call it dinner.
When you live in reaction mode,food controls you, but when you
have a plan, even just a little, you take the wheel back.
I'm not talking about spending12 hours on Sunday meal prepping
chicken and broccoli.
I would never fucking do thatand I would tell you don't do it
.
I'm saying write down three tofour dinners for the week before
(22:49):
you go grocery shopping.
Cook a little bit of extra soyou have leftovers for lunch.
Keep easy, healthy staples onhand, things that you can throw
together in 10 minutes.
That small amount of planningsaves you from a dozen bad
choices later and bad choicesavoided.
(23:10):
That's progress.
Next is don't try to doeverything at once.
This might be the mostimportant point of all.
Stop trying to fix your entirelife overnight.
That's not how real changeworks.
If you try to change your food,your workouts, your sleep, your
mindset and your schedule allat once, you'll crash, you're
going to burn out, it's notgoing to work, and when you
crash, you tell yourself see, Ican't do this, I'm a failure.
And then you're back to squareone.
So instead, just focus on oneor two things Nail them, let
(23:34):
them become second nature.
Then add more, brick by brick,step by step.
That's how you build somethingthat lasts.
So here's the challenge on thatone, pick one food swap, commit
to one 15 minute walk a day,plan just a few meals ahead
instead of winging it.
That's it.
Not 20 things, not a totalreset, just those three.
Because here's the truth.
(23:55):
Your health doesn't come downto massive, dramatic gestures.
It comes down to small, smartchoices, repeated every day.
Do that and six months from now, you won't even recognize the
person who thought a hoodiecould hide them from reality.
Here's the trap that most peoplefall into.
They treat fall like the end ofthe year, the end of routines,
the end of energy, the end ofpossibility.
(24:16):
Everything becomes aboutcoasting into the holidays and
waiting for January to bail themout.
But let me flip that script.
For you, fall isn't the end ofanything.
Fall is the beginning.
It's the launch pad for yourhealth journey.
So think about it.
The leaves are changing, theseason is shifting.
Why shouldn't you, whyshouldn't this be the time you
stop repeating the same tiredbullshit and actually start
(24:37):
something that lasts?
The problem is that people lovedeadlines.
I'll start Monday.
I'll get serious in January.
I'll be ready by summer.
It feels safe to kick the candown the road because the future
you always seems like they'llhave their life together.
But let me ask you, how manyfuture you's have you already
burned through?
How many summers have you saidnext year will be different,
only to show up the exact sameor even a little worse?
(25:00):
Here's the brutal truth.
If you don't change yourchoices now, you won't change by
then.
The calendar doesn't magicallyfix you.
Summer doesn't magically shrinkyou.
Fall doesn't magically doom you.
The only thing that changesyour life is the decision you
make in this moment.
So let's do this.
Picture yourself next June, twopossible versions.
Version one it's June, the sunis shining.
(25:22):
You're pulling the same tiredhoodie trick at the beach,
hoping no one notices that youdon't want to take your shirt
off.
You're exhausted, you'refrustrated, you're disappointed
again and the worst part, youknew it was coming and you've
been here before.
But version two it's June, thesun is shining and you feel
lighter, physically and mentally.
You've got energy, you're closefit, you're not panicking about
(25:45):
hiding.
You're actually enjoyingyourself and you're proud
because you know how the choicesyou started making last fall
got you here.
Same date, same you, twocompletely different outcomes,
and the only difference is whatyou do today.
Your life doesn't wait for thesummer.
This isn't about a bikini orlooking good at a pool party.
(26:05):
Forget all that bullshit.
This is about how you feelliving your actual life.
This is about energy,confidence and freedom.
It's about being present withyour kids.
It's about performing better atwork.
It's about not being chained toyour excuses anymore.
By next summer, you can eitherbe standing in the same place
you are right now, or you can belooking back at this exact
(26:26):
moment saying thank God, Istarted.
Then.
Which version do you want tomeet?
All right, here's where I'mreally going to challenge you.
Don't waste another fall.
Don't coast through anotherwinter waiting for January to
fix it.
Don't lie to yourself thatsummer will somehow be different
if you keep making the samechoices.
Instead, choose now.
Choose today.
Choose this season as yourstarting point, not your hiding
(26:49):
place, not your offseason, yourbeginning, because fall isn't
the end of something.
Fall is the start of the storywhere you finally took control.
So here's the question that youhave to answer out loud to
yourself right now which versionof yourself do you want to meet
in June?
Pretty simple.
Which version of yourself doyou want to meet in June?
Pretty simple.
(27:10):
Here's the part where mostpeople expect some gentle rap.
Have a nice bow in theconversation.
Well, just do your best andmaybe things will work out.
Fuck that, that's not me,because if you listen this far,
you don't need more sugarcoat.
You got this platitudes.
You need the truth.
The truth is you've been waitingtoo long, waiting for the right
time, waiting for things tocalm down, waiting for Monday,
(27:32):
waiting for January, waiting forsummer, and guess what?
That waiting is exactly whyyou're stuck.
There is no perfect Monday,there is no magical season,
there is no calendar date thatsuddenly makes everything easier
.
All you've got is now, and ifyou don't use it, you'll lose it
.
So stop waiting for next season, stop waiting until next Monday
(27:53):
, stop waiting for the mythicalright time.
The time is now.
Let me say it again, so itsinks in.
The time is fucking now.
Summer didn't define you, thescale didn't define you, the
swimsuit didn't define you, butwhat you do, this fall, that
will.
This is your season, not to hide, not to hibernate, but to
choose.
Choose water over soda, choosea walk instead of the couch,
(28:14):
choose cooking instead ofordering out.
Choose to own your life insteadof waiting for it to magically
fix itself.
And here's the deal.
You don't have to do it alone.
I'll give you the playbook.
I'll give you the exact tipsthat help me lose 140 pounds and
keep it up.
Simple, no bullshit.
Small, smart choices thatactually work in the real world.
So if you're tired of spinningin circles, if you're sick of
diets that don't stick, ifyou're done waiting for the
(28:35):
right time, then it's the timeto act.
Here's what I want you to doHead over to JonathanWrestlercom
, slash free tips and sign upfor my free weekly weight loss
tips.
Every Wednesday, you'll get onequick, simple, effective tip.
It takes less than a minute toread and can actually move the
needle in your life.
No gimmicks, no detoxes, nodiet culture bullshit Just the
(28:56):
truth, because the truth works.
And while you're at it, makesure you follow me wherever you
hang out Instagram, linkedin,facebook because I'm always
dropping daily doses of the samesnarky, straight up truths the
stuff the weight loss industryhopes you never figure out.
Here's the bottom line.
You can close this episode andgo back to hiding, waiting and
promising yourself someday, oryou can make today the day you
(29:17):
actually start, by next summer,you'll either be in the same
place you are right now oryou'll be looking back proud
that you chose today.
The choice is yours.
But if you've been waiting fora sign, this is fucking it.
So stop waiting and startchoosing.
(29:38):
I'm tired from that.
But anyway, you can get my bookShut Up and Choose on Amazon.
We're an Amazon bestseller.
Definitely.
I would recommend you sign upfor my weekly tips.
They're absolutely free.
They don't come with any salesnonsense or bullshit.
Go to my website,jonathanwrestlercom slash free
tips Every Wednesday morning inyour inbox Doesn't even make you
do any work, it just shows upin your inbox.
So that's jonathanwrestlercomslash free tips.
(30:00):
That's about all I have to sayfor today.
I promise you that if you starttoday, literally today,
literally right now, by nextJune you'll be like fuck, that
was worth it.
Wow, I'm so happy I startedback in September because you'll
be I don't know how many months, that is, six, eight months
(30:21):
ahead of the game.
You don't have to wait tillJanuary.
You're already in progress mode.
You're already moving theneedle.
Speaker 1 (30:29):
It's really all about small, smart choices and now
the only thing left for you todo 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.
(30:50):
And we'll let you in on alittle 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 themeantime, find Jonathan on
Instagram atJonathanWrestlerBocaRaton.
(31:13):
Until next time, shut up andchoose.
If you're a whiny snowflake that can't handle the
truth, is offended by the wordfuck and about 37 uses of it in
different forms gets ass hurt.
When you hear someone speak theabsolute, real and raw truth,
you should leave Like right now.
This is Shut Up and Choose, thepodcast where we cut through
(00:25):
the shit and get real aboutweight loss, life and everything
in between.
We get into the nitty gritty ofmaking small, smart choices
that add up to big results.
From what's on your plate tohow you approach life's
challenges.
We'll explore how the simpleact of choosing differently can
transform your health, yourmindset and your entire freaking
(00:48):
life.
So if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut up, because
we're about to choose our way toa healthier, happier life.
This is Shut Up and Choose.
Let's do this Now.
Your host, jonathan Ressler.
Speaker 2 (01:14):
The Shut Up and Choose podcast cooks, the noise,
nonsense and all the bullshitthat goes on Instagram
influencers spewing your waytelling you how to lose weight
when they haven't lost a poundon their own.
Well, maybe they've lost apound here or there, but they
certainly have never lost realweight and they surely never had
the need to keep it off longterm.
That's what this podcast isabout, and today I want to talk
(01:38):
about basically something that'sseasonal how to lose weight
this fall without dieting,starving or joining a gym.
And, let's face it, thesummer's over the barbecues, the
beach days, the pool partiesdone.
Beach season has officiallyclocked out.
If you live in a place where itgets cold, obviously, if you
live where I live in Florida,it's always beach season.
(01:58):
But beach season is over formost people in this country, and
you know what that means.
It means most people are aboutto go right back into hiding
Baggy hoodies, bigger sweatersand a convenient excuse to
forget about their health untilspring rolls around again.
But let me stop you right there.
Just because the calendarflipped doesn't mean you get to
check out on yourself.
You don't get to shove yourhealth into storage with the
(02:21):
beach umbrella and the sunscreen.
That's the exact cycle thatkeeps you stuck.
Year after year, it's the samething Panic diet in March,
starve yourself through April,crank up the cardio in May, all
look halfway decent in June, andthen by September, you've
already given it all back and byDecember you're blaming
Christmas cookies for the 20pounds you regained.
(02:42):
If that sounds familiar, yeah,I get it.
I know because I lived it.
And I'll be blunt, it's prettyfucking pathetic.
Not because you're weak, butbecause the cycle is.
It's designed to keep youtrapped.
The diet industry has beenselling this lie for decades
Summer bodies, detox plans,beach boot camps the translation
(03:03):
is temporary fixes that keepyou buying again and again but
never actually fixing theproblem.
But here's the truth.
Nobody wants to tell you.
Health doesn't have a season,energy doesn't have a season,
confidence doesn't have a season.
You don't get to clock out ofyour own life for nine months of
(03:23):
the year and expect to show upin June ready to shine.
That's just not how it works.
And if you're listening to meright now thinking, yeah, but
I'll start again in the spring,let me be the wake up call.
You don't want to hear.
That mindset is why you'restill stuck.
And this isn't about vanity.
This isn't about rocking abikini or flexing on Instagram.
(03:44):
Forget all that bullshit.
This is about something muchbigger.
This is about not being windedwalking up a flight of steps.
This is about not needing twoseats on an airplane we talked
about that last week.
This is about living yourfucking life without your body
holding you back.
You want to know what realconfidence is.
It's waking up with energy.
It's having the freedom to playwith your kids, crush it at
(04:07):
work and still have fuel leftfor yourself, right here and
right now.
Fall isn't a time to hide.
It's a time to act.
Summer's over, but your chanceto get healthy sure as shit
isn't.
In fact, this is the best time.
No fake deadlines, novacation-ready panic.
Just you, your choices and thechance to finally break the
(04:28):
cycle.
So you can spend the next ninemonths hibernating, waiting for
June to roll back around.
You can decide today that thisis the year you stop living on
repeat.
The leaves are changing, theseason is shifting.
The only question is are yougoing to shift with it?
So let's talk about thisridiculous idea of a beach body
season, and you know what I'mtalking about.
(04:50):
The diet industry rolls his shitout every spring like it's
clockwork Get your beach body in30 days.
Summer shred, drop 20 poundsbefore vacation and, like a
well-trained army of fuckinglemmings, people fall for it
again every single year.
Here's the playbook, right.
You coast through the fall,bulk up a little bit over
Thanksgiving, pack on a littlemore through the holidays and by
(05:12):
January you've convincedyourself that this is your year.
You sign up for the gym, youbuy a stack of overpriced meals
and shakes.
You flirt with keto againbecause Becky from a county
swears it worked for her thatone time.
You flirt with keto againbecause Becky from a county
swears it worked for her thatone time.
By March, the panic sets inbecause summer is around the
corner and the mirror is notyour friend.
So what do you do?
You slam into starvation bycutting carbs, skipping meals
(05:35):
and trying to sweat off sixmonths of choices in six weeks
and maybe, just maybe, you lookhalfway decent for that June
wedding or that July beach trip.
But here's the punchline bySeptember it's all gone.
You put the weight back on thegym membership is collecting
dust and you're back to hidingunder hoodies until it's time to
rinse and repeat next year.
That sound familiar?
(05:56):
Yeah, of course it does,because it's the same tired scam
the diet industry has beenrunning on for decades and it
works, not for you but for them.
They don't make billions ofpeople who fix their health once
and for all.
They make billions of peoplelike you hitting the reset
button every year like it's afucking tradition.
And here's what nobody wants toadmit there's no such thing as a
(06:19):
beach body season.
There's just your body, the oneyou wake up in every single day
season.
There's just your body, the oneyou wake up in every single day
, the one that carries you towork, that plays with your kids,
that tries to survive on fourcups of coffee when you're
absolutely exhausted.
Your body doesn't know whatmonth it is.
It doesn't magically care moreabout being healthy in May than
it does in October.
Your health doesn't take an offseason.
(06:41):
So why do you Think about it?
Does your heart stop workingwhen it's not summer?
Do your joints take a vacationuntil Memorial Day?
Does diabetes only show up whenyou're in a swimsuit?
Of course not, but people actlike health is optional until
it's time to hit the pool.
And the diet industry loves itbecause it means they can keep
selling you this seasonalbullshit like sunscreen or bug
(07:02):
spray.
But here's the flaw in thewhole setup Temporary panic.
It means they can keep sellingyou this seasonal bullshit like
sunscreen or bug spray.
But here's the flaw in thewhole setup Temporary panic.
Dieting never sticks.
It never has and it never will.
You can't starve yourself intolong-term health.
You can't detox your tea into asustainable lifestyle.
You can't punish your body forsix weeks and expect it to
behave for the other 46.
That's like cramming for a testyou plan on failing anyway.
(07:28):
You don't need a summer shred.
You need to stop shredding yourlife into pieces trying to look
good for three weekends in July.
You don't need a beach body.
You need a body you actuallyfeel comfortable living in year
round.
Because here's the realitycheck the best time to get
healthy was yesterday.
The second best time right now.
Not when the weather's warm,not when you got a wedding
(07:49):
coming up, not when you have avacation booked Right fucking
now.
And let me tell you somethingelse when you stop chasing the
beach body myth, somethingpowerful happens.
You stop living in 90-daysprints and start living in
lifelong wins.
You stop treating your healthlike a deadline and start
treating it like a priority.
That's when the magic happens.
Because here's the thing aboutreal health.
(08:11):
It's not sexy.
It's not marketed on Instagramwith dramatic before and after
shots.
It's not a three-week cleanseor a 30-day challenge.
Real health is boring.
It's the daily decision todrink water instead of soda.
It's a choice to walk for 15minutes instead of collapsing on
the couch.
It's saying no to seconds whenyou're already full.
Small, smart choices everysingle day.
(08:35):
That's the stuff that lasts.
That's the stuff that adds up.
That's the stuff the dietindustry doesn't want you to
figure out, because if you do,they're out of business.
So let's bury the myth right now.
There is no Beachbody season,there's no deadline, no magical
summer window where you'resupposed to suddenly care about
yourself If you're overweight,if you're exhausted, if you're
(08:59):
sick of feeling stuck.
The season you need to start iscalled today.
And here's the good news whenyou flip that switch, you stop
playing the diet industry's game, you stop falling for their
seasonal bullshit sales pitchesand you start living your life
on your own terms.
So if you're still waiting fornext summer to give a damn about
your health, let me be bluntYou're already behind.
(09:21):
Your life is happening rightnow.
Your choices matter now.
Don't waste another nine monthsin hiding, just to panic again
when June rolls around.
Forget the beach body.
Build a life body, one thatactually lets you live.
So here's why the fall isabsolutely the best time, and
(09:42):
nobody talks about it.
Fall isn't just pumpkin spiceseason.
It's not just football andHalloween candy season.
It's the absolute best time totake control of your health
period.
And I'll tell you why.
Summer is like chaos rightBetween vacations, kids out of
school, barbecues, pool parties,weddings it's nonstop.
Everybody's schedule getsthrown off.
(10:02):
You eat more junk, drink morebooze, stay up later and before
you know it, you've drifted wayoff course.
But fall Fall is a reset button.
The kids go back to school,work, ramps back up at a normal
pace and suddenly you've gotstructure again, and your
structure is your friend.
Structure is what gives you theopportunity to actually build
(10:23):
habits that stick.
Think about it when you knowwhat your day looks like, when
your meals are predictable andat predictable times, when
you're not hopping from oneparty to the next, it becomes
way easier to plan ahead, easierto grocery shop, easier to pack
a healthy lunch, easier toactually choose.
Instead of reacting, summerthrows you into survival mode.
(10:43):
Fall gives you a chance tothrive.
Another thing is the coolerweather gives you less excuses.
Let's be real.
No one wants to go for a walkwhen it's 95 degrees and you're
drenched in sweat before youeven hit the end of the block.
Summer heat becomes one moreexcuse to stay inside, flop on
the couch and start againtomorrow.
Fall changes that.
(11:04):
The air cools down, thehumidity drops and suddenly
being outside feels good again.
Walking becomes pleasant, notpunishment, and you don't need a
gym membership or a Peloton orsome fancy plan.
You just need your feet and 15minutes.
Fall is built for movement.
Raking leaves that's exercise.
Walking around the neighborhoodwhile the leaves change
(11:25):
Exercise.
Taking your kids to soccerpractice and actually walking
the sidelines instead ofcrawling on your phone Yep,
exercise.
Stop overthinking it.
Fall gives you free, easyopportunities to move more, so
take them.
Another bonus the kitchenbecomes your ally again.
In the summer, no one wants tocook.
It's too hot to turn on theoven, so you default to takeout
(11:46):
or delivery or grabbingsomething quick on the run.
That shit adds up fast on yourwaistline and on your wallet.
But in fall, cooking actuallyfeels good again.
Soups and roasted veggies,crockpot I love crockpot meals
Healthy food that's simple,filling and way better for you
than that drive-thru garbage.
You can batch, cook on Sundaysand freeze portions and suddenly
(12:09):
the week is set.
You know, I'm not a prepper,I'm not a meal prepper, but if
that's your thing, that'sawesome.
That's not dieting.
That's called being prepared.
And here's the kicker Healthycomfort food exists.
You don't need the salad inDecember to stay on track.
You just need to make smartswaps and stop using the cold
weather as an excuse to eat likeyou're bulking for hibernation.
(12:31):
The biggest reason fall is greatis In summer, everything feels
like a countdown.
Oh, I need to lose 15 poundsbefore vacation, I need to get
in shape before the pool party.
It's this constant panic clockticking down on you and you know
what pressure like that createsStupid decisions, crash diets,
starvation, detox teas and thenalways the burnout.
(12:55):
But in the fall, thatpressure's gone.
There's no beach day loomingover your head, there's no pool
party.
You're trying to survive.
That gives you freedom Freedomto actually slow down, build
habits that work and focus onsustainable choices.
Fall is the season with no fakedeadlines, and that's exactly
why it's the season that sticks,if you let it and here's, I
(13:17):
guess, the most important part.
If you wait until January tostart fresh, you've already lost
.
You'll spend November andDecember binging on stuffing and
pies and cookies and booze.
Then you'll hit January with 15more pounds and 15 more excuses
.
But if you start in the fall,you'll walk into the holidays
with momentum.
You're not the person stuffingtheir face, because I'll start
(13:37):
January.
You're the person alreadymaking choices, already in
control, already deciding whatgoes on your plate and what
doesn't.
Think about how much easierJanuary will feel if you already
spent three months buildinghabits instead of undoing damage
.
You'll enter the new year ahead, not behind.
And let me tell you thatfeeling changes everything.
(13:59):
And here's the truth.
Fall is a season where mostpeople disappear.
They hide under their hoodies.
They use the weather as anexcuse to slack.
They tell themselves I'll getserious in January.
Don't be that fucking person.
Fall can either be your hidingplace or your launch pad.
You decide.
Do you want to wake up in Junelooking and feeling the exact
same or even worse than you doright now, or you want to wake
(14:22):
up in june knowing you startedwhen everybody else was snoozing
?
Because that's the choice.
Every bite you take, every walkyou go on, every excuse you let
slide.
It all adds up.
Small, smart choices made infall lead to big results by
summer.
So stop waiting for fuckingbeach body season.
It doesn't exist.
Your season is right now and,like I said earlier, fall and
(14:47):
winter, where most peoplevanished at, the season of baggy
sweaters, big jackets andbasically kind of hibernation.
And people love it because itlets them hide out of sight, out
of mind.
I did that so out of sight outof mind, right wrong.
The baggy hoodie doesn't erasethe extra 30 pounds.
The winter coat doesn't cancelout your choices.
(15:07):
The truth is still there.
You're just pretending it isn't, and pretending is exactly
what's keeping you stuck.
So let's call it what it is.
Hoodie season is just anotherexcuse.
It's comfort clothing turnedinto a cover-up.
People joke about it all thetime.
Well, thank God for fall, I canfinally wear layers again.
The translation on that is I'mrelieved, I don't have to face
(15:28):
the body I built this summer.
But here's the problem withhiding.
When you hide from the world,you also hide from yourself.
When you hide from yourself,you stop taking responsibility.
Suddenly, the mirror isn't awake-up call anymore, it's just
background noise.
You avoid and take it fromsomeone who avoided the mirror
at all costs.
It just becomes backgroundnoise, and avoiding the truth is
(15:50):
the fastest way to stay stuckexactly where you are.
Think about what most people dobetween October and March.
They eat more, they move less,they justify every bad choice of
the weather or the holidays orI'll start fresh in January.
And then they wonder why theyfeel like shit, why their energy
tanks and why their clothesstop fitting by New Year's Eve.
You can't hide your way intohealth.
(16:11):
You can't cover yourself inlayers and hope the problem goes
away.
Hibernation is regression.
Every day you check out, you'redigging the hole deeper.
And let me say this about asbluntly as like if you choose to
hibernate, don't you dare actsurprised in June when you're
miserable at the beach again.
You built that misery withevery excuse you made last fall.
(16:32):
But now here's the opportunity,because it's not all bad news.
The same season people used todisappear can be the season you
quietly transform.
As you know, I lost 140 poundsand I didn't tell anybody.
I just did it and really didn'ttalk about it.
So while everyone else issnoozing and overeating and
pretending their hoodie is acloak of invisibility, you can
be putting in the work Small,smart choices consistently while
(16:55):
no one's watching.
So imagine this you spend thenext three months walking daily,
eating with intention, beingpresent, drinking your water and
holding yourself accountable.
No crash diets, no panicdeadlines, just showing up for
yourself every single day.
By the time spring rolls around, you won't need to panic.
You won't be scrambling to undosix months of damage.
(17:18):
You'll already be there, andthat's a feeling most people
will never know because they'retoo busy hiding.
And at the heart of all this isownership.
So stop outsourcing yourchoices to the seasons.
Stop acting like the weather,the holidays or the time of year
has any power over you.
It doesn't.
The only power they have is thepower you give them.
(17:38):
You're either in control oryou're making excuses.
I know that's harsh, but that'sit.
You're either in control oryou're making excuses.
There's no middle ground.
You're either choosing to actor you're choosing to hide.
And yes, not making a choice isa choice.
So when you reach for thathoodie, ask yourself am I
wearing this because it's coldor am I wearing this because I'm
(18:00):
ashamed?
And if the answer stings, good.
That sting is a signal.
It's a wake-up call that you'vebeen ignoring.
But here's the best part youdon't have to overhaul your life
.
You don't need to suddenlybecome a gym rat or live on
chicken and broccoli.
All you need to do is startmaking small, smart choices and
stack them Swap water for soda,walk 15 minutes after dinner,
(18:23):
cook three dinners at homeinstead of ordering takeout, or
even go to bed 30 minutes early.
None of that's dramatic.
None of that is Instagramworthy.
But all of that adds up andthat's how I lost 140 pounds and
kept it off.
Not by hiding, not by waitingfor summer, by choosing every
single day, even when nobody waslooking.
And this is kind of where mostpeople fuck themselves over.
(18:46):
They think eh it's alreadyOctober, the holidays are coming
.
I'll just start in January.
But January is not a magicreset button.
It's just another excusewrapped in a calendar date.
If you wait until January,you're not starting fresh,
you're starting behind.
You're starting heavier, moretired, more frustrated and more
(19:07):
buried under your own excuses.
But if you start now, you walkinto January with momentum.
You're not starting over,you're building on the progress
you already made, and momentumis priceless.
It makes the next step easierand then the next one one until
suddenly you're not hidinganymore, you're actually living.
So here's my challenge to youStop hiding, stop waiting for
summer or January or Monday orwhatever imaginary starting line
(19:30):
you've convinced yourself thatyou need.
The only starting line thatmatters is today.
You don't need perfectconditions, you don't need a
clean slate, you don't need thestars to align.
You just need to choose rightnow.
Because here's the truth thechoice you make today decides
the body you wake up in tomorrowand the body you wake up in
next summer and the life youwake up to five years from now.
(19:54):
So what's going to be?
Another season of hoodies,excuses and hiding, or the
season you finally stop runningfrom yourself and start building
a life that you're proud of.
So, all right, enough of thistalk.
It's time to get specific.
Because here's the thing Allthe motivation in the world
doesn't mean shit if you don'tactually do something.
And doing something doesn'tmean burning your life down,
(20:15):
throwing out every carb in yourhouse or signing up for a 90-day
boot camp that you'll quit inweek two.
It means starting small,picking one or two simple, smart
choices that actually fit inyour life.
Not Instagram, not a diet planyour life.
So let's break it down.
Notice I didn't say overhaulyour entire diet.
I didn't say go keto, cut outsugar or live on celery juice.
(20:38):
I said one swap.
Why?
Because the human brain doesn'tdo well with 17 changes at once
.
That's why all those totallifestyle reset programs fail.
You get overwhelmed, you burnout and you go back to your old
habits.
But one swap you can handle.
One swap If you're drinkingsoda every day, swap it for
water or sparkling water.
(20:59):
If dessert is a nightly ritual,cut it back to weekends only.
If you eat out five nights aweek, cook one of those meals at
home instead.
It's not glamorous Nobody'sgiving out gold medals for
switching Coke to water but overtime that swap saves you
hundreds of calories a day.
Multiply that by weeks andmonths and suddenly you're
actually making progress withoutfeeling like you're in food
(21:20):
jail.
I also want you to notice Ididn't say join a gym or sign up
for CrossFit or train for amarathon.
I said walk 15 minutes every day.
You got 1,440 minutes in a day,and if you're telling me you
can't find 15, I'm callingbullshit on you.
You spend more than thatscrolling Instagram or watching
shitty reality TV.
(21:41):
Walking is underrated becauseit's not sexy.
No one's posting their epicgames from 15-minute walk, but
you know what walking does?
It gets your body moving, itclears your head, it improves
your energy and it proves to youthat you can build consistency
even in small doses.
Start with 15 minutes, sametime every day, if you can, so
it becomes a habit Morningbefore work, during lunch, after
(22:04):
dinner.
It doesn't matter when.
What matters is that youactually do it.
And's the secret, once you'reconsistent, that 15 minutes
often turns into 20, then 30,not because you force it,
because it feels good, andthat's how habits grow.
All right, this next one is huge.
Most people don't gain weightbecause they eat one bad meal.
They gain weight becausethey're always reacting hungry,
(22:26):
grab whatever's fastest, busyorder, take Order, takeout,
tired Like we have somethinggarbage and call it dinner.
When you live in reaction mode,food controls you, but when you
have a plan, even just a little, you take the wheel back.
I'm not talking about spending12 hours on Sunday meal prepping
chicken and broccoli.
I would never fucking do thatand I would tell you don't do it
.
I'm saying write down three tofour dinners for the week before
(22:49):
you go grocery shopping.
Cook a little bit of extra soyou have leftovers for lunch.
Keep easy, healthy staples onhand, things that you can throw
together in 10 minutes.
That small amount of planningsaves you from a dozen bad
choices later and bad choicesavoided.
(23:10):
That's progress.
Next is don't try to doeverything at once.
This might be the mostimportant point of all.
Stop trying to fix your entirelife overnight.
That's not how real changeworks.
If you try to change your food,your workouts, your sleep, your
mindset and your schedule allat once, you'll crash, you're
going to burn out, it's notgoing to work, and when you
crash, you tell yourself see, Ican't do this, I'm a failure.
And then you're back to squareone.
So instead, just focus on oneor two things Nail them, let
(23:34):
them become second nature.
Then add more, brick by brick,step by step.
That's how you build somethingthat lasts.
So here's the challenge on thatone, pick one food swap, commit
to one 15 minute walk a day,plan just a few meals ahead
instead of winging it.
That's it.
Not 20 things, not a totalreset, just those three.
Because here's the truth.
(23:55):
Your health doesn't come downto massive, dramatic gestures.
It comes down to small, smartchoices, repeated every day.
Do that and six months from now, you won't even recognize the
person who thought a hoodiecould hide them from reality.
Here's the trap that most peoplefall into.
They treat fall like the end ofthe year, the end of routines,
the end of energy, the end ofpossibility.
(24:16):
Everything becomes aboutcoasting into the holidays and
waiting for January to bail themout.
But let me flip that script.
For you, fall isn't the end ofanything.
Fall is the beginning.
It's the launch pad for yourhealth journey.
So think about it.
The leaves are changing, theseason is shifting.
Why shouldn't you, whyshouldn't this be the time you
stop repeating the same tiredbullshit and actually start
(24:37):
something that lasts?
The problem is that people lovedeadlines.
I'll start Monday.
I'll get serious in January.
I'll be ready by summer.
It feels safe to kick the candown the road because the future
you always seems like they'llhave their life together.
But let me ask you, how manyfuture you's have you already
burned through?
How many summers have you saidnext year will be different,
only to show up the exact sameor even a little worse?
(25:00):
Here's the brutal truth.
If you don't change yourchoices now, you won't change by
then.
The calendar doesn't magicallyfix you.
Summer doesn't magically shrinkyou.
Fall doesn't magically doom you.
The only thing that changesyour life is the decision you
make in this moment.
So let's do this.
Picture yourself next June, twopossible versions.
Version one it's June, the sunis shining.
(25:22):
You're pulling the same tiredhoodie trick at the beach,
hoping no one notices that youdon't want to take your shirt
off.
You're exhausted, you'refrustrated, you're disappointed
again and the worst part, youknew it was coming and you've
been here before.
But version two it's June, thesun is shining and you feel
lighter, physically and mentally.
You've got energy, you're closefit, you're not panicking about
(25:45):
hiding.
You're actually enjoyingyourself and you're proud
because you know how the choicesyou started making last fall
got you here.
Same date, same you, twocompletely different outcomes,
and the only difference is whatyou do today.
Your life doesn't wait for thesummer.
This isn't about a bikini orlooking good at a pool party.
(26:05):
Forget all that bullshit.
This is about how you feelliving your actual life.
This is about energy,confidence and freedom.
It's about being present withyour kids.
It's about performing better atwork.
It's about not being chained toyour excuses anymore.
By next summer, you can eitherbe standing in the same place
you are right now, or you can belooking back at this exact
(26:26):
moment saying thank God, Istarted.
Then.
Which version do you want tomeet?
All right, here's where I'mreally going to challenge you.
Don't waste another fall.
Don't coast through anotherwinter waiting for January to
fix it.
Don't lie to yourself thatsummer will somehow be different
if you keep making the samechoices.
Instead, choose now.
Choose today.
Choose this season as yourstarting point, not your hiding
(26:49):
place, not your offseason, yourbeginning, because fall isn't
the end of something.
Fall is the start of the storywhere you finally took control.
So here's the question that youhave to answer out loud to
yourself right now which versionof yourself do you want to meet
in June?
Pretty simple.
Which version of yourself doyou want to meet in June?
Pretty simple.
(27:10):
Here's the part where mostpeople expect some gentle rap.
Have a nice bow in theconversation.
Well, just do your best andmaybe things will work out.
Fuck that, that's not me,because if you listen this far,
you don't need more sugarcoat.
You got this platitudes.
You need the truth.
The truth is you've been waitingtoo long, waiting for the right
time, waiting for things tocalm down, waiting for Monday,
(27:32):
waiting for January, waiting forsummer, and guess what?
That waiting is exactly whyyou're stuck.
There is no perfect Monday,there is no magical season,
there is no calendar date thatsuddenly makes everything easier
.
All you've got is now, and ifyou don't use it, you'll lose it
.
So stop waiting for next season, stop waiting until next Monday
(27:53):
, stop waiting for the mythicalright time.
The time is now.
Let me say it again, so itsinks in.
The time is fucking now.
Summer didn't define you, thescale didn't define you, the
swimsuit didn't define you, butwhat you do, this fall, that
will.
This is your season, not to hide, not to hibernate, but to
choose.
Choose water over soda, choosea walk instead of the couch,
(28:14):
choose cooking instead ofordering out.
Choose to own your life insteadof waiting for it to magically
fix itself.
And here's the deal.
You don't have to do it alone.
I'll give you the playbook.
I'll give you the exact tipsthat help me lose 140 pounds and
keep it up.
Simple, no bullshit.
Small, smart choices thatactually work in the real world.
So if you're tired of spinningin circles, if you're sick of
diets that don't stick, ifyou're done waiting for the
(28:35):
right time, then it's the timeto act.
Here's what I want you to doHead over to JonathanWrestlercom
, slash free tips and sign upfor my free weekly weight loss
tips.
Every Wednesday, you'll get onequick, simple, effective tip.
It takes less than a minute toread and can actually move the
needle in your life.
No gimmicks, no detoxes, nodiet culture bullshit Just the
(28:56):
truth, because the truth works.
And while you're at it, makesure you follow me wherever you
hang out Instagram, linkedin,facebook because I'm always
dropping daily doses of the samesnarky, straight up truths the
stuff the weight loss industryhopes you never figure out.
Here's the bottom line.
You can close this episode andgo back to hiding, waiting and
promising yourself someday, oryou can make today the day you
(29:17):
actually start, by next summer,you'll either be in the same
place you are right now oryou'll be looking back proud
that you chose today.
The choice is yours.
But if you've been waiting fora sign, this is fucking it.
So stop waiting and startchoosing.
(29:38):
I'm tired from that.
But anyway, you can get my bookShut Up and Choose on Amazon.
We're an Amazon bestseller.
Definitely.
I would recommend you sign upfor my weekly tips.
They're absolutely free.
They don't come with any salesnonsense or bullshit.
Go to my website,jonathanwrestlercom slash free
tips Every Wednesday morning inyour inbox Doesn't even make you
do any work, it just shows upin your inbox.
So that's jonathanwrestlercomslash free tips.
(30:00):
That's about all I have to sayfor today.
I promise you that if you starttoday, literally today,
literally right now, by nextJune you'll be like fuck, that
was worth it.
Wow, I'm so happy I startedback in September because you'll
be I don't know how many months, that is, six, eight months
(30:21):
ahead of the game.
You don't have to wait tillJanuary.
You're already in progress mode.
You're already moving theneedle.
Speaker 1 (30:29):
It's really all about small, smart choices and now
the only thing left for you todo 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.
(30:50):
And we'll let you in on alittle 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 themeantime, find Jonathan on
Instagram atJonathanWrestlerBocaRaton.
(31:13):
Until next time, shut up andchoose.
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