July 23, 2025 • 29 mins
Ever caught yourself saying "I feel fat today"? That single phrase might be sabotaging your entire weight loss journey. In this no-holds-barred episode, we rip the emotional band-aid off this common statement and expose the dangerous language trap that's keeping you stuck.
Fat isn't a feeling—it's the result of small, repeated choices that stack up over time. When you say you "feel fat," you're disconnecting from the behaviors that got you there, masking real emotions, and stripping yourself of the power to respond effectively. This episode breaks down why the words you use create the lens through which you view your body and your capacity for change.
We dive deep into the difference between cause and effect in weight gain, revealing how skipping sleep, stress eating, and making convenient choices aren't just habits—they're the actual root causes of what you're experiencing. The hard truth? If you chose your way into the weight you're carrying, you can choose your way out of it too. That's not judgment—that's power.
Perhaps most importantly, we tackle the critical difference between accountability and shame. Most people confuse the two, but they're complete opposites. Shame keeps you small and stuck; accountability gives you the power to pivot. People who succeed at long-term weight loss don't have more willpower or perfect lives—they simply have stronger "bounce back" skills. They mess up and move on without the drama.
You'll walk away with practical tools to break the language loop, including the powerful "reset question" that can pull you out of excuses and back into action: What would the next best version of me do in this moment? Because sustainable weight loss isn't about perfect days—it's about getting back on track faster every time you slip up.
Ready to stop feeling fat and start getting real about your choices? This episode might sting a little, but that's how growth feels before it pays off.
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.
announcer (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.
Jonathan (01:13):
Hey, welcome back to Shut Up and Choose the podcast
special for the law and the law.
It's not bullshit to be intoday and all those Instagram
groups, All that bullshit thatthey keep telling you eat this,
don't eat that.
You know the story.
I've told you a hundred times.
So today I want to talk aboutsomething that I've heard a lot
of people say and it alwaysconfuses me, although I've said
(01:33):
it a thousand times myself, butwhen you really break it down
and think about it, it's likeWell, here let me tell you.
You ever catch yourself saying,ugh, I just feel fat.
Today, we've all said it right,and my answer to that is hey,
cool story.
But let me stop you right there.
Fat isn't a feeling.
It's not sadness, it's notstress, it's not your pants
(01:56):
being tied to the fact you don'tlike how you look in the mirror
at Target.
That has lighting from fuckinghell.
Fat is not an emotion.
It's a physical condition thatstems from a series of choices
small, repeated, oftenunconscious decisions that stack
up over time.
You didn't just wake up andfeel fat.
You woke up feeling theconsequences of the decisions
(02:19):
you've been making over and overagain Now, before you grab your
protein shake and panic.
This is not an episode aboutshame.
I'm not here to make you feelbad about yourself.
I'm here to tell you the truth,because the truth, that's the
only thing that actually movesthe needle.
We've all been taught to talkabout our bodies like we talk
about the weather.
I feel gross, I feel off, Ifeel fat.
(02:40):
But that kind of emotionallanguage is a trap.
It lets you off the hook.
It turns something you controlinto something that just happens
to you, and the longer you keepoutsourcing responsibility to
vague emotions, the longer youstay stuck right where you are.
Look, I've been there.
I've lived at over 400 poundsof denial delay and my diet
(03:04):
starts Monday bullshit.
And the second I stoppedfeeling fat and started owning
my decisions.
That's when everything changed.
So today's episode is aboutbreaking that pattern.
We're going to rip theemotional band-aid off the I
feel fat story and take a reallook at what's behind it.
We're going to talk about thedifference between cause and
effect, why owning your choicesdoesn't mean beating yourself up
(03:27):
, and how the words you useactually shape your identity and
your results.
Because here's the hard truthIf you chose your way into the
weight you're carrying, you canchoose your way out of it too.
That's not judgment, that'spower.
You're not a victim of yourmetabolism or your cravings or
your bad day, and you are notbroken.
(03:48):
I've said that a hundred times.
You're just in a loop that youhaven't learned how to get out
of yet.
So by the end of this episode,you're gonna have the awareness
and the tools to start leavingthat loop and leaving it behind
and for good.
So if you're ready to stopfeeling fat and start getting
real about your choices, let'sget into this thing.
(04:08):
And, by the way before we startthis.
One might sting a little bit,but that's how growth feels
before it pays off.
So the first thing is thislanguage trap that we're all in.
So let's talk about the realvillain in your weight loss
story.
It's not carbs, you know.
I've said that a thousand times.
Filling in your weight lossstory.
It's not carbs.
You know, I've said that athousand times.
It's not a lack of motivation.
It's not even the free breadbasket.
(04:28):
You swear you weren't going totouch and then inhaled the whole
basket like it did somethingbad to your family.
It's your language, specificallythe way you talk to yourself
about your body, your choicesand your so-called failures.
Let me give you some of thegreatest hit shit that I've said
.
I feel fat.
I admit it.
I've said it.
Oh, I'm bloated.
(04:49):
I might as well eat more.
I've said that that makes nosense, but I've said it.
I'll start when I feel more incontrol.
I said that 10,000 times.
I was bad this weekend and Ihave to be good now.
You know how many times I saidthat.
I'm sure you've said it athousand times too, but if any
of that sounds familiar, it'sbecause we've all said it and
(05:10):
we've all internalized thisweird shame-ridden diet cultural
language that makes it feellike your body is an emotional
liability and your food choicesare a moral scorecard.
But here's the thing right.
These phrases don't just soundharmless, they're dangerous.
Why, you ask?
Because they let you off thehook emotionally while keeping
(05:31):
you stuck physically.
So let me explain what I meanby that.
When you say I feel fat, whatyou're actually doing is
disconnecting from the behaviorthat got you there.
You're labeling the effect, butstill you're ignoring the cause
.
You're masking real feelings.
Maybe you feel out of controlor uncomfortable or disappointed
in yourself or even ashamed,but instead of naming those
(05:52):
emotions, you default to a vague, self-punishing catchphrase.
And when you do that, you stripyourself of the power to
respond.
You can't fix feeling fat.
It's not actionable.
You can't solve it.
You can only wallow in it,which leads to guess what?
More of the same choices thatgot you there in the first place
(06:13):
.
It's the same thing with I feelbloated, so I might as well eat
more.
The translation there is Ialready fucked up, so fuck it,
let's just make it worse.
And that sound logical to you?
No, of course not, but it isthe language of self-sabotage
and it gives you permission tokeep spiraling because, hey, if
the damage is already done, whynot finish the job right?
(06:33):
And that's not logic, that'savoidance and that's the trap.
And then there's the classic.
I'll start when I feel more incontrol.
God, I don't know how manytimes I've said that, but let me
break some hearts here.
Control is not coming to saveyou.
Control doesn't show up likeAmazon Prime the day after you
(06:53):
break down.
You create it through action.
You get momentum by doing, notwaiting for the perfect vibe,
the perfect Monday or theperfect macro breakdown.
Here's the truth.
The way you talk about yourstruggle shapes the way you live
it.
Language isn't just descriptive, it's formative.
It creates your identity.
When you say I'll always falloff, or I can't stick to
(07:16):
anything, or I have no willpower, your brain listens, your
habits listens, your identitylistens, and you're reinforcing
the exact story that you'retrying to outgrow.
That's why we need to stopcalling these statements just
words.
They're not harmless, they'reprogramming, and right now your
programming is outdated as amotherfucker.
The words you use create thelens through which you view your
(07:39):
body, your potential and yourcapacity for change.
If you want to change your body,you have to start by changing
your narrative.
So how do you break thatlanguage trap?
Well, for me it was very easyand it was very specific.
You get real and you stopassigning emotions to body fat.
Instead of saying I feel fat,say I feel uncomfortable because
(08:00):
I've been avoiding the habitsthat I know make me feel better.
That's honest, that'sactionable, that gives you
something to do, not justsomething to stew in.
So, instead of saying I'llstart when I feel more
comfortable trying, I'm going todo one thing today to create
momentum, even if it's messy,even if it's not perfect.
That's forward motion and thatis powerful.
(08:23):
So here's your challenge Startcatching yourself right, start
listening to how you talk aboutyour health, your habits and
your body and then ask yourselfis this helping me become the
person I want to be or is itkeeping me locked into the
version I'm trying to outgrow?
Because every time you speak,you're casting a vote for the
identity that you want toreinforce.
(08:43):
You can speak like someone on adiet, weighting, restrictive,
judging, acquitting, or you canspeak like someone who lives
differently now, someone whomakes aligned choices, someone
who bounces back even when theyfuck up, someone who doesn't
feel fat because they know thatfat isn't a feeling.
It's just the result andresults.
(09:05):
You can change results, butonly if you tell the truth out
loud and every fucking day.
The second thing is fat is notthe cause, it's the result.
So let's stop blaming themirror and start looking into it
.
And believe me, looking in themirror and seeing that picture
of myself at 411 pounds wassomething that sent me in a
(09:26):
totally different direction.
So this is something peopledon't want to hear.
I know I never wanted to hearit.
I avoided it.
But the reality is you didn'tcatch fat like a virus.
You didn't wake up one day andaccidentally gain 60 pounds in
your sleep.
You earned it right, I earned411 pounds.
I earned it through repetition,through neglect, through a
(09:48):
series of consistent and, mosttimes, unconscious,
self-defeating choices.
And I get it, man.
That sounds harsh, but harshdoesn't mean that it's not true.
And this is the real kicker.
If you earn your way into it,that means you can earn your way
out of it.
I'm living proof.
You just need to stop confusingthe effect with the cause.
So saying I feel fat is likesaying I feel bankrupt.
(10:11):
Cool, that's the end result.
What caused it?
So let's break it down right.
First thing is skipping sleep.
If you think your willpower isa problem, I say no.
Sleep is when you're exhausted.
Your brain doesn't want a salad, it wants sugar and salt and
carbs dipped in chocolate.
I mean your hunger hormones gohaywire, your stress response
(10:35):
goes up and your ability to makegood choices drops fast.
Lack of sleep doesn't just makeyou tired, it makes you
irrational.
And irrational.
People don't meal prep, theydoor dash and justify it right
afterwards.
Another one is if you'reignoring your stress and I'm not
saying to live your stress-freelife, it's not possible but
(10:56):
you're not weak for eating.
Emotionally, you're just human.
But if you keep pretendingstress doesn't affect your
choices, you're going to staystuck in that same cycle forever
.
You're stressed about work,about life, about bills, about
relationships, and instead ofmanaging, you numb it with food.
That's not failure, that'scoping.
But it's also the cause of thevery thing you keep blaming on
your bad metabolism Stress.
(11:19):
Eating isn't the problem.
Not having another way to dealwith stress, that's the problem.
The next one is and I'm soguilty of this is overeating as
a coping mechanism.
And let's be honest, food isthe easiest therapist most
people have.
It's cheap, it's alwaysavailable and it surely doesn't
(11:39):
ask any questions, but everytime you say I deserve this
after a hard day, you reinforcethe habit of using food to solve
feelings, and that habit addsup.
Habit of using food to solvefeelings, and that habit adds up
.
Fat is the side effect of usingfood to manage emotions.
That should be managed withboundaries, with rest, with
breathing or for being real,just walking away from toxic
(12:00):
people.
That's it.
I'm not a meal prepper I've saidthis a hundred times but not
preparing food.
Let me say it in a way thathurts.
If you don't plan your food,the food industry will plan it
for you.
You think you're too busy toprep.
Great McDonald's isn't UberEats, isn't that vending machine
in your office.
That certainly isn't.
They're all ready because theyknow most people fly through
(12:23):
life unprepared and hungry.
And hunger added to no planequals the most expensive high
calorie mistake you'll make fivedays a week.
So don't tell me you don't havethe time.
You're just spending itelsewhere, and the fat you're
carrying is proof.
And again, when I talk aboutmeal prepping, I didn't like
prep out meals, but I thoughtabout them in my head.
(12:44):
I knew that I was going to eatovernight oats every morning.
To me, that's meal prepping.
It's not making a bunch ofTupperware and putting it in
Fuck that noise.
It's just thinking about whatyou eat.
The next thing is makingconvenient choices on repeat.
Convenient feels easy in themoment, until you realize that
those easier decisions areslowly building life and the
(13:05):
body.
You say that you don't want.
You skip cooking because you'retired.
You say yes to dessert becauseyou don't want to have to miss
out.
You don't drink water because,honestly, soda tastes better.
You don't move because thecouch is calling.
None of those choices are evil,but stacked together day after
day, that's the cause.
That's the origin story of Ifeel fat.
(13:28):
Now let me be clear here.
I'm not saying you need tooverhaul your entire life
overnight.
In fact, I'm telling you don't.
I'm saying you need to own theactual root causes instead of
blaming the result.
Because here's the good news Ifthe cause was small, repeated,
unconscious choices, then thesolution is small, repeated
conscious choices.
That's the foundation ofeverything I teach Small, smart
(13:51):
choices over and over everyfreaking day.
You don't have to be perfect.
You don't need a meal plan froma celebrity trainer who's never
been fat, from an Instagramjerk-off who's ripped.
You just need to stop lying toyourself about what's really
happening and start making thenext better choice the next walk
(14:11):
instead of the next nap, thenext water instead of the next
soda, the next grocery tripinstead of the next takeout
binge.
You don't need to changeeverything, you just need to
change direction.
That's it, because fat isn'tthe enemy, it's the evidence,
it's the receipts of what you'vebought, and if you're willing
to trace those receipts back tothe real habits and choices
(14:34):
behind them, guess what?
You can reverse, engineer atotally different result.
You don't need discipline, youneed honesty.
You don't need perfection, youjust need a plan that doesn't
suck, and you don't need to keepsaying I feel fat because now
you know better.
So let's clear this up once andfor all.
(14:57):
Owning your choices is not thesame as hating yourself.
If you're still here, it meansone thing you're done playing
dumb with yourself, and I saythat with love, because I played
dumb for a long time.
I blamed stress, genetics, life, my schedule, my ex, the rain,
the weekend, my groceries I meaneverything.
I blame a grocery store forcarrying snacks that I allegedly
(15:19):
couldn't resist, but when itfinally clicked that I was the
one choosing all of it,something wild happened.
I stopped feeling ashamed and Istarted feeling powerful.
See, most people hear thephrase.
You choose to gain weight andimmediately go into emotional
meltdown mode.
Are you saying this is my fault?
Well, actually I am, but thatfeels mean Only if you believe
(15:39):
that being responsible forsomething means being a failure.
And it doesn't.
It means you're a grown adultwith agency.
It means you weren't helpless.
You were just unaware ordistracted or stuck in autopilot
, and now you're awake.
That's power.
That's the part where peopleget it twisted.
They confuse accountability withshame, but they're a complete
(16:01):
opposite.
So let me break that down foryou.
Shame says you're disgusting,you always fuck up, you'll never
change, and accountability says, yeah, I did this, but you also
have the ability to undo it.
Shame makes you shrink andaccountability makes you stand
taller.
Shame whispers that you'vealready failed, so you might as
well quit.
Accountability says, hey, youslipped, what's the next right
(16:24):
move?
Shame makes you believe you arethe problem.
Accountability reminds you thatchoices were the problem and
choices can be changed.
This is where we talk a littlebit about the bounce back muscle
.
You've got muscles that younever use, like your bounce back
muscle.
Yeah, I get it.
It's not a real muscle.
But it might as well be becausethe people who succeed in
(16:45):
long-term weight loss.
They don't have more willpower,they don't have personal chefs
or perfect lives, they just havestronger bounce back skills.
They mess up and they move on.
They don't spiral, they don'twait until Monday and they don't
call it a failure.
They call it Tuesday and theybounce back.
So let me ask you how strong isyour bounce back muscle?
(17:07):
Do you make one bad decisionand let it ruin the day, the
week or even the whole month?
I know I have or do you pause,own it and pivot?
Most people don't need a newdiet.
They need a new definition ofsuccess.
Not perfection, resilience, notguilt, but ownership.
Because here's the dirty littlesecret you can't hate your way
(17:29):
into a lasting change and youcan't bully yourself into better
decisions.
Shame might light a fire for aminute, but it burns out fast
and it burns you with it.
Accountability, on the otherhand, that sticks, that sustains
, that builds the internalstrength to say I'm not proud of
that choice, but I'm certainlynot quitting over it.
(17:50):
Drop the drama and pick up yourpower.
Let's get something straight.
You're not broken.
I've told you that a hundredtimes.
You're just repeating choicesthat no longer align with the
person that you want to become.
That's not a cause for shame,that's a wake-up call.
So, instead of wallowing, youget to respond.
That's what grown capablepeople do, that's what leaders
(18:12):
do, and if you're listening tothis podcast, it's because you
are one, even if your choiceshaven't matched that identity
yet.
So, from this point forward, Iwant you to make one commitment
to yourself Own it withoutwrecking yourself over it.
You ate pizza?
Fine, you skipped the gym.
I do every day.
Big fucking deal.
You binged out because ofstress, whatever.
(18:35):
No big deal Now.
Bounce back.
No guilt trip, no dramaticpause, just the next move,
because progress isn't aboutstringing together perfect days.
It's about getting on trackfaster every time you fall off.
So build the bounce back musclelike you build any other one.
Use it, stretch it, challengeit and stop letting shame.
Keep you on the floor when youcan be back on your feet in five
(18:57):
minutes.
When you make accountabilityyour habit, not punishment, you
win every single time, becausethe game of weight loss isn't
one with the willpower or whiteknuckling.
It's one with the bounce backs,with brutal honesty and with
quiet, consistent decisions totake the next best step, even
(19:19):
after the worst one, and that,my friends, is how you go from
feeling powerless to actuallypowerful as hell.
So let's turn that awarenessinto action now, because knowing
you're in a rut is only halfthe job.
Climbing out is the rest.
So far, we've stripped thebullshit away from the language
that you use, we've broken downcause versus effect and we've
(19:39):
dismantled the lie thataccountability equals shame.
So now it's time to give yousomething you can actually do
with all this, because here'sthe truth Most people don't need
more information.
They need intervention fromthemselves.
They need one sentence, onehabit, one tool that cuts
through the drama and gives themsomething to grip when they're
sliding face first into anotherfucking spiral.
(20:02):
That's what I'm going to talkabout Getting unstuck right now.
And what you've got.
Here's your first mindset shift.
Instead of I feel fat tri, Ifeel uncomfortable in my body
today because I've been offtrack.
What's one small move I canmake to change that?
Let me repeat it what's onesmall move I can make to change
(20:23):
it?
That's it, one move, becauseyou don't need to fix everything
.
You just need to stoppretending you're helpless.
You're not stuck because ofyour body.
You're stuck because of yourthinking and the story you tell
yourself when things go off therails.
We've talked about it, but thestory usually sounds like oh, I
blew it again or I'll neverfigure this out.
I might as well wait untilMonday, if that sounds familiar,
(20:43):
that story, that has a script,and that script can be rewritten
.
So the first tool I want to giveyou is what I call the reset
question, and it's really simple, but also it's powerful.
All right, you ready, here itis.
What would the next bestversion of me do in this moment?
(21:04):
Not tomorrow, not next week,not when I'm in a better
headspace now.
Would that version of you takea 10-minute walk?
Would it drink a full glass ofwater before deciding to order
some takeout?
Would it put the phone down andgo to bed early instead of doom
scrolling and snacking?
The next best version doesn'thave to be perfect.
They just have to be better.
(21:24):
And the more often you ask thatquestion, the faster your brain
rewires around better choices.
So say it again what would thenext best version of me do right
now?
That one question is yourrescue rope.
It's what pulls you out of theswamp of excuses and back into
forward motion.
(21:45):
The second thing is speak it,write it or own it.
Don't just think, say it, writeit every damn day.
Why?
Because your brain believeswhat it hears, especially when
it hears it from you.
So here's how to use this Everymorning, ask yourself that
reset question and write theanswer down.
I know it sounds corny as hell,but I'm telling you, writing it
down makes a difference.
At night, think about whatchoice did I make today that the
(22:09):
next best me would be proud of.
You don't have to write thatone down, just think about it
and if you blow it midday, sayout loud hey, that wasn't my
best move, but the next one'sgoing to be better.
No shame, no wowing, justpattern interruption.
You are literally rewiring youridentity through repetition.
You're replacing the old loopof I always mess this up with.
(22:30):
I'm someone who bounces back.
The next thing is repetitionbuilds reputation.
Here's the part that nobodyreally talks about your habits.
Don't just build a result.
They build your reputation withyourself.
Right now, if you say I'mstarting fresh, do you believe
it or do you roll your eyes atyour own words?
Because you've made 300 fakepromises to yourself in the past
(22:53):
and your brain remembers.
Fake promises to yourself inthe past and your brain
remembers God.
I've made tens of thousands offake promises to myself, so you
have to show up long enough tobuild that trust again.
The reset question that's howyou start.
It's how you chip away at thatold you and start reinforcing
the new you.
Not with a 30-day plan, notwith a fucking detox, not with
(23:14):
perfection with one choice.
They plan, not with a fuckingdetox, not with perfection with
one choice.
Repeat it until it becomes youridentity.
So look, getting stuck isn'tfailure.
Honestly, it's normal Stayingstuck.
Well, that's optional.
And now you're out of excuses.
You've got the truth, you'vegot the tools, you've got the
(23:34):
bounce back muscle and you'vegot a fucking good reason to
keep going because of theversion of you you've been
trying to become.
They're not that far away.
They're just on the other sideof one small smart choice.
So ask the question, make themove and remember you don't need
to fix your whole life tonight.
You just need to stop lying toyourself about what's really
going on and do the next rightthing.
(23:57):
That's how change reallyhappens.
So if I'm wrapping it all up, Iwould say diets give you rules,
but sustainability gives youskills.
Let's land the plane here.
You didn't come here foranother motivational speech.
You came here because you'retired of repeating the same
cycle Feel like shit, try a diet, fall off, blame yourself and
(24:18):
repeat.
So let's be clear.
You don't have a weight problem.
You have a language problem, ahabits problem, a bounce back
problem.
And the good news, all of thatis fixable.
So just to recap fat isn't afeeling.
Stop using vague, emotionallanguage to avoid facing your
(24:38):
reality.
I feel fat is a dead end.
I feel uncomfortable becauseI've been off track is honest,
and honesty is where real changestarts.
Second thing is fat is theresult, not the cause.
You're not being punished.
You're just living theconsequences of a pattern.
So skipping sleep, stress,eating, never prepping food,
never thinking about food,choosing easy over line those
(25:01):
are all causes.
You own them and you need toown them and you can start
changing them.
Number three is accountability.
Isn't shame.
Blame keeps you stuck, shamekeeps you small, but
accountability that gives youpower, the power to pivot, the
power to bounce back and thepower to finally stop playing
the victim in your own story.
(25:24):
Fourth thing and there's onlyone more.
But the fourth thing is thebounce back.
Muscle is your superpower.
You don't need to be perfect.
You need to stop quitting everytime you mess up.
The people who lose weight andkeep it off.
They bounce back faster.
That's it.
You got the tools.
So start with the reset question.
What would the next bestversion of me do in this moment?
(25:48):
Say it, write it, practice it,Build trust with yourself.
One small, smart choice at atime.
Look, here's the thing toremember.
If you can't see yourself doingit a year from now, it's not
the answer.
It's a trap.
Another shiny, rule-heavy,soul-sucking plan that works for
(26:09):
six days and fails for the nextsix months.
But if you can shift youridentity, change your internal
script and build your bounceback muscle, you're not dying
anymore.
You're just living differently.
That's the work, that's themagic.
That's how I lost over 140pounds and why I never had to
start over again.
So if this episode lit a fire inyou, share it with someone
(26:32):
who's stuck in the I feel fatloop.
You can also send me a messageon Instagram.
Say I'm done feeling fat.
Whatever, I'll send you mybounce back checklist for free.
How's that?
You don't need perfect, youdon't need honest.
You just need to be consistentas fuck and you need to learn to
shut up and choose.
So that's my feeling on thiswhole I feel fat nonsense.
(26:55):
You don't feel fat.
You can't feel fat.
I guess maybe when you'rebuttoning your pants and I guess
you could feel fat there, butthe reality is you can't feel
fat.
It's not a feeling, it's not anemotion.
So learn to speak to yourselfin better terms.
If you want to find out and readabout how I learned to talk to
myself better and really makethe mindset shift that helped me
(27:15):
lose 140 pounds and keep it offfor over two years, get my book
on Amazon.
It's called same as thispodcast, shut Up and Choose.
It's an Amazon bestseller.
It's out there.
I'm sure you know how to useAmazon if you're listening to
podcasts.
I also have a video coursecalled the Effortless Weight
Loss Academy.
It's 23 short videos about fiveto seven minutes each.
Great, if you're a visuallearner, you can watch the whole
(27:38):
thing in two hours and Ipromise it will change your life
.
I don't even know how todescribe it other than say it's
a life-changing video course.
You will never have to be on adiet again.
You can get that atlearnshutupandchoosecom.
That's learnshutupandchoosecom.
So that's really it for today.
Stop talking to yourself in anegative way.
(27:58):
Stop giving yourself excuses bytalking to yourself in that
negative way and make thedecision to change, because, at
the end of the day, the realityis all you need to do to lose as
much weight as you want andkeep it off for the rest of your
life is to shut up and choose.
announcer (28:19):
You've been listening to Shut Up and Choose.
Jonathan's passion is to sharehis journey of shedding 130
pounds in less than a yearwithout any of the usual
gimmicks no diets, no pills.
And we'll let you in on alittle secret no fucking gym.
And guess what?
You can do it too.
We hope you enjoyed the show.
(28:41):
We had a fucking blast.
If you did, make sure to like,rate and review.
We'll be back soon, but in themeantime, find Jonathan on
Instagram atJonathanWrestlerBocaRaton.
Until next time, shut up andchoose.
If you're a whiny snowflake that can't handle the
truth, is offended by the wordfuck and about 37 uses of it in
different forms gets ass hurt.
When you hear someone speak theabsolute, real and raw truth,
you should leave Like right now.
This is Shut Up and Choose, thepodcast where we cut through
(00:25):
the shit and get real aboutweight loss, life and everything
in between.
We get into the nitty gritty ofmaking small, smart choices
that add up to big results.
From what's on your plate tohow you approach life's
challenges.
We'll explore how the simpleact of choosing differently can
transform your health, yourmindset and your entire freaking
(00:48):
life.
So if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut up, because
we're about to choose our way toa healthier, happier life.
This is Shut Up and Choose.
Let's do this Now your host,jonathan Ressler.
Jonathan (01:13):
Hey, welcome back to Shut Up and Choose the podcast
special for the law and the law.
It's not bullshit to be intoday and all those Instagram
groups, All that bullshit thatthey keep telling you eat this,
don't eat that.
You know the story.
I've told you a hundred times.
So today I want to talk aboutsomething that I've heard a lot
of people say and it alwaysconfuses me, although I've said
(01:33):
it a thousand times myself, butwhen you really break it down
and think about it, it's likeWell, here let me tell you.
You ever catch yourself saying,ugh, I just feel fat.
Today, we've all said it right,and my answer to that is hey,
cool story.
But let me stop you right there.
Fat isn't a feeling.
It's not sadness, it's notstress, it's not your pants
(01:56):
being tied to the fact you don'tlike how you look in the mirror
at Target.
That has lighting from fuckinghell.
Fat is not an emotion.
It's a physical condition thatstems from a series of choices
small, repeated, oftenunconscious decisions that stack
up over time.
You didn't just wake up andfeel fat.
You woke up feeling theconsequences of the decisions
(02:19):
you've been making over and overagain Now, before you grab your
protein shake and panic.
This is not an episode aboutshame.
I'm not here to make you feelbad about yourself.
I'm here to tell you the truth,because the truth, that's the
only thing that actually movesthe needle.
We've all been taught to talkabout our bodies like we talk
about the weather.
I feel gross, I feel off, Ifeel fat.
(02:40):
But that kind of emotionallanguage is a trap.
It lets you off the hook.
It turns something you controlinto something that just happens
to you, and the longer you keepoutsourcing responsibility to
vague emotions, the longer youstay stuck right where you are.
Look, I've been there.
I've lived at over 400 poundsof denial delay and my diet
(03:04):
starts Monday bullshit.
And the second I stoppedfeeling fat and started owning
my decisions.
That's when everything changed.
So today's episode is aboutbreaking that pattern.
We're going to rip theemotional band-aid off the I
feel fat story and take a reallook at what's behind it.
We're going to talk about thedifference between cause and
effect, why owning your choicesdoesn't mean beating yourself up
(03:27):
, and how the words you useactually shape your identity and
your results.
Because here's the hard truthIf you chose your way into the
weight you're carrying, you canchoose your way out of it too.
That's not judgment, that'spower.
You're not a victim of yourmetabolism or your cravings or
your bad day, and you are notbroken.
(03:48):
I've said that a hundred times.
You're just in a loop that youhaven't learned how to get out
of yet.
So by the end of this episode,you're gonna have the awareness
and the tools to start leavingthat loop and leaving it behind
and for good.
So if you're ready to stopfeeling fat and start getting
real about your choices, let'sget into this thing.
(04:08):
And, by the way before we startthis.
One might sting a little bit,but that's how growth feels
before it pays off.
So the first thing is thislanguage trap that we're all in.
So let's talk about the realvillain in your weight loss
story.
It's not carbs, you know.
I've said that a thousand times.
Filling in your weight lossstory.
It's not carbs.
You know, I've said that athousand times.
It's not a lack of motivation.
It's not even the free breadbasket.
(04:28):
You swear you weren't going totouch and then inhaled the whole
basket like it did somethingbad to your family.
It's your language, specificallythe way you talk to yourself
about your body, your choicesand your so-called failures.
Let me give you some of thegreatest hit shit that I've said
.
I feel fat.
I admit it.
I've said it.
Oh, I'm bloated.
(04:49):
I might as well eat more.
I've said that that makes nosense, but I've said it.
I'll start when I feel more incontrol.
I said that 10,000 times.
I was bad this weekend and Ihave to be good now.
You know how many times I saidthat.
I'm sure you've said it athousand times too, but if any
of that sounds familiar, it'sbecause we've all said it and
(05:10):
we've all internalized thisweird shame-ridden diet cultural
language that makes it feellike your body is an emotional
liability and your food choicesare a moral scorecard.
But here's the thing right.
These phrases don't just soundharmless, they're dangerous.
Why, you ask?
Because they let you off thehook emotionally while keeping
(05:31):
you stuck physically.
So let me explain what I meanby that.
When you say I feel fat, whatyou're actually doing is
disconnecting from the behaviorthat got you there.
You're labeling the effect, butstill you're ignoring the cause
.
You're masking real feelings.
Maybe you feel out of controlor uncomfortable or disappointed
in yourself or even ashamed,but instead of naming those
(05:52):
emotions, you default to a vague, self-punishing catchphrase.
And when you do that, you stripyourself of the power to
respond.
You can't fix feeling fat.
It's not actionable.
You can't solve it.
You can only wallow in it,which leads to guess what?
More of the same choices thatgot you there in the first place
(06:13):
.
It's the same thing with I feelbloated, so I might as well eat
more.
The translation there is Ialready fucked up, so fuck it,
let's just make it worse.
And that sound logical to you?
No, of course not, but it isthe language of self-sabotage
and it gives you permission tokeep spiraling because, hey, if
the damage is already done, whynot finish the job right?
(06:33):
And that's not logic, that'savoidance and that's the trap.
And then there's the classic.
I'll start when I feel more incontrol.
God, I don't know how manytimes I've said that, but let me
break some hearts here.
Control is not coming to saveyou.
Control doesn't show up likeAmazon Prime the day after you
(06:53):
break down.
You create it through action.
You get momentum by doing, notwaiting for the perfect vibe,
the perfect Monday or theperfect macro breakdown.
Here's the truth.
The way you talk about yourstruggle shapes the way you live
it.
Language isn't just descriptive, it's formative.
It creates your identity.
When you say I'll always falloff, or I can't stick to
(07:16):
anything, or I have no willpower, your brain listens, your
habits listens, your identitylistens, and you're reinforcing
the exact story that you'retrying to outgrow.
That's why we need to stopcalling these statements just
words.
They're not harmless, they'reprogramming, and right now your
programming is outdated as amotherfucker.
The words you use create thelens through which you view your
(07:39):
body, your potential and yourcapacity for change.
If you want to change your body,you have to start by changing
your narrative.
So how do you break thatlanguage trap?
Well, for me it was very easyand it was very specific.
You get real and you stopassigning emotions to body fat.
Instead of saying I feel fat,say I feel uncomfortable because
(08:00):
I've been avoiding the habitsthat I know make me feel better.
That's honest, that'sactionable, that gives you
something to do, not justsomething to stew in.
So, instead of saying I'llstart when I feel more
comfortable trying, I'm going todo one thing today to create
momentum, even if it's messy,even if it's not perfect.
That's forward motion and thatis powerful.
(08:23):
So here's your challenge Startcatching yourself right, start
listening to how you talk aboutyour health, your habits and
your body and then ask yourselfis this helping me become the
person I want to be or is itkeeping me locked into the
version I'm trying to outgrow?
Because every time you speak,you're casting a vote for the
identity that you want toreinforce.
(08:43):
You can speak like someone on adiet, weighting, restrictive,
judging, acquitting, or you canspeak like someone who lives
differently now, someone whomakes aligned choices, someone
who bounces back even when theyfuck up, someone who doesn't
feel fat because they know thatfat isn't a feeling.
It's just the result andresults.
(09:05):
You can change results, butonly if you tell the truth out
loud and every fucking day.
The second thing is fat is notthe cause, it's the result.
So let's stop blaming themirror and start looking into it
.
And believe me, looking in themirror and seeing that picture
of myself at 411 pounds wassomething that sent me in a
(09:26):
totally different direction.
So this is something peopledon't want to hear.
I know I never wanted to hearit.
I avoided it.
But the reality is you didn'tcatch fat like a virus.
You didn't wake up one day andaccidentally gain 60 pounds in
your sleep.
You earned it right, I earned411 pounds.
I earned it through repetition,through neglect, through a
(09:48):
series of consistent and, mosttimes, unconscious,
self-defeating choices.
And I get it, man.
That sounds harsh, but harshdoesn't mean that it's not true.
And this is the real kicker.
If you earn your way into it,that means you can earn your way
out of it.
I'm living proof.
You just need to stop confusingthe effect with the cause.
So saying I feel fat is likesaying I feel bankrupt.
(10:11):
Cool, that's the end result.
What caused it?
So let's break it down right.
First thing is skipping sleep.
If you think your willpower isa problem, I say no.
Sleep is when you're exhausted.
Your brain doesn't want a salad, it wants sugar and salt and
carbs dipped in chocolate.
I mean your hunger hormones gohaywire, your stress response
(10:35):
goes up and your ability to makegood choices drops fast.
Lack of sleep doesn't just makeyou tired, it makes you
irrational.
And irrational.
People don't meal prep, theydoor dash and justify it right
afterwards.
Another one is if you'reignoring your stress and I'm not
saying to live your stress-freelife, it's not possible but
(10:56):
you're not weak for eating.
Emotionally, you're just human.
But if you keep pretendingstress doesn't affect your
choices, you're going to staystuck in that same cycle forever
.
You're stressed about work,about life, about bills, about
relationships, and instead ofmanaging, you numb it with food.
That's not failure, that'scoping.
But it's also the cause of thevery thing you keep blaming on
your bad metabolism Stress.
(11:19):
Eating isn't the problem.
Not having another way to dealwith stress, that's the problem.
The next one is and I'm soguilty of this is overeating as
a coping mechanism.
And let's be honest, food isthe easiest therapist most
people have.
It's cheap, it's alwaysavailable and it surely doesn't
(11:39):
ask any questions, but everytime you say I deserve this
after a hard day, you reinforcethe habit of using food to solve
feelings, and that habit addsup.
Habit of using food to solvefeelings, and that habit adds up
.
Fat is the side effect of usingfood to manage emotions.
That should be managed withboundaries, with rest, with
breathing or for being real,just walking away from toxic
(12:00):
people.
That's it.
I'm not a meal prepper I've saidthis a hundred times but not
preparing food.
Let me say it in a way thathurts.
If you don't plan your food,the food industry will plan it
for you.
You think you're too busy toprep.
Great McDonald's isn't UberEats, isn't that vending machine
in your office.
That certainly isn't.
They're all ready because theyknow most people fly through
(12:23):
life unprepared and hungry.
And hunger added to no planequals the most expensive high
calorie mistake you'll make fivedays a week.
So don't tell me you don't havethe time.
You're just spending itelsewhere, and the fat you're
carrying is proof.
And again, when I talk aboutmeal prepping, I didn't like
prep out meals, but I thoughtabout them in my head.
(12:44):
I knew that I was going to eatovernight oats every morning.
To me, that's meal prepping.
It's not making a bunch ofTupperware and putting it in
Fuck that noise.
It's just thinking about whatyou eat.
The next thing is makingconvenient choices on repeat.
Convenient feels easy in themoment, until you realize that
those easier decisions areslowly building life and the
(13:05):
body.
You say that you don't want.
You skip cooking because you'retired.
You say yes to dessert becauseyou don't want to have to miss
out.
You don't drink water because,honestly, soda tastes better.
You don't move because thecouch is calling.
None of those choices are evil,but stacked together day after
day, that's the cause.
That's the origin story of Ifeel fat.
(13:28):
Now let me be clear here.
I'm not saying you need tooverhaul your entire life
overnight.
In fact, I'm telling you don't.
I'm saying you need to own theactual root causes instead of
blaming the result.
Because here's the good news Ifthe cause was small, repeated,
unconscious choices, then thesolution is small, repeated
conscious choices.
That's the foundation ofeverything I teach Small, smart
(13:51):
choices over and over everyfreaking day.
You don't have to be perfect.
You don't need a meal plan froma celebrity trainer who's never
been fat, from an Instagramjerk-off who's ripped.
You just need to stop lying toyourself about what's really
happening and start making thenext better choice the next walk
(14:11):
instead of the next nap, thenext water instead of the next
soda, the next grocery tripinstead of the next takeout
binge.
You don't need to changeeverything, you just need to
change direction.
That's it, because fat isn'tthe enemy, it's the evidence,
it's the receipts of what you'vebought, and if you're willing
to trace those receipts back tothe real habits and choices
(14:34):
behind them, guess what?
You can reverse, engineer atotally different result.
You don't need discipline, youneed honesty.
You don't need perfection, youjust need a plan that doesn't
suck, and you don't need to keepsaying I feel fat because now
you know better.
So let's clear this up once andfor all.
(14:57):
Owning your choices is not thesame as hating yourself.
If you're still here, it meansone thing you're done playing
dumb with yourself, and I saythat with love, because I played
dumb for a long time.
I blamed stress, genetics, life, my schedule, my ex, the rain,
the weekend, my groceries I meaneverything.
I blame a grocery store forcarrying snacks that I allegedly
(15:19):
couldn't resist, but when itfinally clicked that I was the
one choosing all of it,something wild happened.
I stopped feeling ashamed and Istarted feeling powerful.
See, most people hear thephrase.
You choose to gain weight andimmediately go into emotional
meltdown mode.
Are you saying this is my fault?
Well, actually I am, but thatfeels mean Only if you believe
(15:39):
that being responsible forsomething means being a failure.
And it doesn't.
It means you're a grown adultwith agency.
It means you weren't helpless.
You were just unaware ordistracted or stuck in autopilot
, and now you're awake.
That's power.
That's the part where peopleget it twisted.
They confuse accountability withshame, but they're a complete
(16:01):
opposite.
So let me break that down foryou.
Shame says you're disgusting,you always fuck up, you'll never
change, and accountability says, yeah, I did this, but you also
have the ability to undo it.
Shame makes you shrink andaccountability makes you stand
taller.
Shame whispers that you'vealready failed, so you might as
well quit.
Accountability says, hey, youslipped, what's the next right
(16:24):
move?
Shame makes you believe you arethe problem.
Accountability reminds you thatchoices were the problem and
choices can be changed.
This is where we talk a littlebit about the bounce back muscle
.
You've got muscles that younever use, like your bounce back
muscle.
Yeah, I get it.
It's not a real muscle.
But it might as well be becausethe people who succeed in
(16:45):
long-term weight loss.
They don't have more willpower,they don't have personal chefs
or perfect lives, they just havestronger bounce back skills.
They mess up and they move on.
They don't spiral, they don'twait until Monday and they don't
call it a failure.
They call it Tuesday and theybounce back.
So let me ask you how strong isyour bounce back muscle?
(17:07):
Do you make one bad decisionand let it ruin the day, the
week or even the whole month?
I know I have or do you pause,own it and pivot?
Most people don't need a newdiet.
They need a new definition ofsuccess.
Not perfection, resilience, notguilt, but ownership.
Because here's the dirty littlesecret you can't hate your way
(17:29):
into a lasting change and youcan't bully yourself into better
decisions.
Shame might light a fire for aminute, but it burns out fast
and it burns you with it.
Accountability, on the otherhand, that sticks, that sustains
, that builds the internalstrength to say I'm not proud of
that choice, but I'm certainlynot quitting over it.
(17:50):
Drop the drama and pick up yourpower.
Let's get something straight.
You're not broken.
I've told you that a hundredtimes.
You're just repeating choicesthat no longer align with the
person that you want to become.
That's not a cause for shame,that's a wake-up call.
So, instead of wallowing, youget to respond.
That's what grown capablepeople do, that's what leaders
(18:12):
do, and if you're listening tothis podcast, it's because you
are one, even if your choiceshaven't matched that identity
yet.
So, from this point forward, Iwant you to make one commitment
to yourself Own it withoutwrecking yourself over it.
You ate pizza?
Fine, you skipped the gym.
I do every day.
Big fucking deal.
You binged out because ofstress, whatever.
(18:35):
No big deal Now.
Bounce back.
No guilt trip, no dramaticpause, just the next move,
because progress isn't aboutstringing together perfect days.
It's about getting on trackfaster every time you fall off.
So build the bounce back musclelike you build any other one.
Use it, stretch it, challengeit and stop letting shame.
Keep you on the floor when youcan be back on your feet in five
(18:57):
minutes.
When you make accountabilityyour habit, not punishment, you
win every single time, becausethe game of weight loss isn't
one with the willpower or whiteknuckling.
It's one with the bounce backs,with brutal honesty and with
quiet, consistent decisions totake the next best step, even
(19:19):
after the worst one, and that,my friends, is how you go from
feeling powerless to actuallypowerful as hell.
So let's turn that awarenessinto action now, because knowing
you're in a rut is only halfthe job.
Climbing out is the rest.
So far, we've stripped thebullshit away from the language
that you use, we've broken downcause versus effect and we've
(19:39):
dismantled the lie thataccountability equals shame.
So now it's time to give yousomething you can actually do
with all this, because here'sthe truth Most people don't need
more information.
They need intervention fromthemselves.
They need one sentence, onehabit, one tool that cuts
through the drama and gives themsomething to grip when they're
sliding face first into anotherfucking spiral.
(20:02):
That's what I'm going to talkabout Getting unstuck right now.
And what you've got.
Here's your first mindset shift.
Instead of I feel fat tri, Ifeel uncomfortable in my body
today because I've been offtrack.
What's one small move I canmake to change that?
Let me repeat it what's onesmall move I can make to change
(20:23):
it?
That's it, one move, becauseyou don't need to fix everything
.
You just need to stoppretending you're helpless.
You're not stuck because ofyour body.
You're stuck because of yourthinking and the story you tell
yourself when things go off therails.
We've talked about it, but thestory usually sounds like oh, I
blew it again or I'll neverfigure this out.
I might as well wait untilMonday, if that sounds familiar,
(20:43):
that story, that has a script,and that script can be rewritten
.
So the first tool I want to giveyou is what I call the reset
question, and it's really simple, but also it's powerful.
All right, you ready, here itis.
What would the next bestversion of me do in this moment?
(21:04):
Not tomorrow, not next week,not when I'm in a better
headspace now.
Would that version of you takea 10-minute walk?
Would it drink a full glass ofwater before deciding to order
some takeout?
Would it put the phone down andgo to bed early instead of doom
scrolling and snacking?
The next best version doesn'thave to be perfect.
They just have to be better.
(21:24):
And the more often you ask thatquestion, the faster your brain
rewires around better choices.
So say it again what would thenext best version of me do right
now?
That one question is yourrescue rope.
It's what pulls you out of theswamp of excuses and back into
forward motion.
(21:45):
The second thing is speak it,write it or own it.
Don't just think, say it, writeit every damn day.
Why?
Because your brain believeswhat it hears, especially when
it hears it from you.
So here's how to use this Everymorning, ask yourself that
reset question and write theanswer down.
I know it sounds corny as hell,but I'm telling you, writing it
down makes a difference.
At night, think about whatchoice did I make today that the
(22:09):
next best me would be proud of.
You don't have to write thatone down, just think about it
and if you blow it midday, sayout loud hey, that wasn't my
best move, but the next one'sgoing to be better.
No shame, no wowing, justpattern interruption.
You are literally rewiring youridentity through repetition.
You're replacing the old loopof I always mess this up with.
(22:30):
I'm someone who bounces back.
The next thing is repetitionbuilds reputation.
Here's the part that nobodyreally talks about your habits.
Don't just build a result.
They build your reputation withyourself.
Right now, if you say I'mstarting fresh, do you believe
it or do you roll your eyes atyour own words?
Because you've made 300 fakepromises to yourself in the past
(22:53):
and your brain remembers.
Fake promises to yourself inthe past and your brain
remembers God.
I've made tens of thousands offake promises to myself, so you
have to show up long enough tobuild that trust again.
The reset question that's howyou start.
It's how you chip away at thatold you and start reinforcing
the new you.
Not with a 30-day plan, notwith a fucking detox, not with
(23:14):
perfection with one choice.
They plan, not with a fuckingdetox, not with perfection with
one choice.
Repeat it until it becomes youridentity.
So look, getting stuck isn'tfailure.
Honestly, it's normal Stayingstuck.
Well, that's optional.
And now you're out of excuses.
You've got the truth, you'vegot the tools, you've got the
(23:34):
bounce back muscle and you'vegot a fucking good reason to
keep going because of theversion of you you've been
trying to become.
They're not that far away.
They're just on the other sideof one small smart choice.
So ask the question, make themove and remember you don't need
to fix your whole life tonight.
You just need to stop lying toyourself about what's really
going on and do the next rightthing.
(23:57):
That's how change reallyhappens.
So if I'm wrapping it all up, Iwould say diets give you rules,
but sustainability gives youskills.
Let's land the plane here.
You didn't come here foranother motivational speech.
You came here because you'retired of repeating the same
cycle Feel like shit, try a diet, fall off, blame yourself and
(24:18):
repeat.
So let's be clear.
You don't have a weight problem.
You have a language problem, ahabits problem, a bounce back
problem.
And the good news, all of thatis fixable.
So just to recap fat isn't afeeling.
Stop using vague, emotionallanguage to avoid facing your
(24:38):
reality.
I feel fat is a dead end.
I feel uncomfortable becauseI've been off track is honest,
and honesty is where real changestarts.
Second thing is fat is theresult, not the cause.
You're not being punished.
You're just living theconsequences of a pattern.
So skipping sleep, stress,eating, never prepping food,
never thinking about food,choosing easy over line those
(25:01):
are all causes.
You own them and you need toown them and you can start
changing them.
Number three is accountability.
Isn't shame.
Blame keeps you stuck, shamekeeps you small, but
accountability that gives youpower, the power to pivot, the
power to bounce back and thepower to finally stop playing
the victim in your own story.
(25:24):
Fourth thing and there's onlyone more.
But the fourth thing is thebounce back.
Muscle is your superpower.
You don't need to be perfect.
You need to stop quitting everytime you mess up.
The people who lose weight andkeep it off.
They bounce back faster.
That's it.
You got the tools.
So start with the reset question.
What would the next bestversion of me do in this moment?
(25:48):
Say it, write it, practice it,Build trust with yourself.
One small, smart choice at atime.
Look, here's the thing toremember.
If you can't see yourself doingit a year from now, it's not
the answer.
It's a trap.
Another shiny, rule-heavy,soul-sucking plan that works for
(26:09):
six days and fails for the nextsix months.
But if you can shift youridentity, change your internal
script and build your bounceback muscle, you're not dying
anymore.
You're just living differently.
That's the work, that's themagic.
That's how I lost over 140pounds and why I never had to
start over again.
So if this episode lit a fire inyou, share it with someone
(26:32):
who's stuck in the I feel fatloop.
You can also send me a messageon Instagram.
Say I'm done feeling fat.
Whatever, I'll send you mybounce back checklist for free.
How's that?
You don't need perfect, youdon't need honest.
You just need to be consistentas fuck and you need to learn to
shut up and choose.
So that's my feeling on thiswhole I feel fat nonsense.
(26:55):
You don't feel fat.
You can't feel fat.
I guess maybe when you'rebuttoning your pants and I guess
you could feel fat there, butthe reality is you can't feel
fat.
It's not a feeling, it's not anemotion.
So learn to speak to yourselfin better terms.
If you want to find out and readabout how I learned to talk to
myself better and really makethe mindset shift that helped me
(27:15):
lose 140 pounds and keep it offfor over two years, get my book
on Amazon.
It's called same as thispodcast, shut Up and Choose.
It's an Amazon bestseller.
It's out there.
I'm sure you know how to useAmazon if you're listening to
podcasts.
I also have a video coursecalled the Effortless Weight
Loss Academy.
It's 23 short videos about fiveto seven minutes each.
Great, if you're a visuallearner, you can watch the whole
(27:38):
thing in two hours and Ipromise it will change your life
.
I don't even know how todescribe it other than say it's
a life-changing video course.
You will never have to be on adiet again.
You can get that atlearnshutupandchoosecom.
That's learnshutupandchoosecom.
So that's really it for today.
Stop talking to yourself in anegative way.
(27:58):
Stop giving yourself excuses bytalking to yourself in that
negative way and make thedecision to change, because, at
the end of the day, the realityis all you need to do to lose as
much weight as you want andkeep it off for the rest of your
life is to shut up and choose.
announcer (28:19):
You've been listening to Shut Up and Choose.
Jonathan's passion is to sharehis journey of shedding 130
pounds in less than a yearwithout any of the usual
gimmicks no diets, no pills.
And we'll let you in on alittle secret no fucking gym.
And guess what?
You can do it too.
We hope you enjoyed the show.
(28:41):
We had a fucking blast.
If you did, make sure to like,rate and review.
We'll be back soon, but in themeantime, find Jonathan on
Instagram atJonathanWrestlerBocaRaton.
Until next time, shut up andchoose.
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