We've been sold a lie about weight loss. The billion-dollar diet industry thrives on your repeat business—creating plans that promise transformation but deliver temporary results at best. The problem isn't your willpower or motivation; it's the fundamental approach.
When you diet, you're outsourcing your power to someone else's rules. You're following a script written by strangers who don't know your life, your triggers, or your unique needs. And when those one-size-fits-all approaches inevitably fail to fit into your real, complicated life, you blame yourself rather than questioning the system.
The transformative alternative? Stop dieting and start choosing. This isn't about finding the perfect meal plan or following strict rules. It's about reclaiming your power through daily, consistent choices that align with who you want to become. The question that changes everything: "Does this choice move me closer to the person I want to be?"
This mindset shift breaks the "Monday Mindset Trap"—that destructive cycle where you eat poorly, feel guilty, restrict as punishment, inevitably break under pressure, then spiral into shame-fueled bingeing before "starting over" yet again. When you choose rather than diet, you recognize that every meal isn't pass or fail—it's simply a choice point. No shame, no drama, just an opportunity to align with your goals.
I lost 140 pounds and have kept it off for over two years—not through perfect adherence to some rigid plan, but through consistent, imperfect choices. I didn't eliminate foods I loved or punish myself with brutal workouts. I simply made slightly better choices more often than not, and when I chose poorly, I didn't wait until Monday to recommit.
Begin with three simple habits: drink 24oz of water upon waking, eliminate one mindless daily snack, and take a 10-minute walk when you'd normally scroll social media. These aren't rules to follow perfectly; they're decision reps that strengthen your ability to choose well, building the muscle of self-trust that carries you to lasting results.
You don't need another diet. You need a better choice—not next Monday, but right 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):
Hey, welcome back to Shut Up and Choose the podcast
that cuts through the noise andthe nonsense and all the
bullshit that the internet andthose Instagram influencers,
tiktok influencers, all thoseidiots are throwing your way.
Telling you what to eat.
Idiots are throwing you away.
Telling you what to eat,telling you how to eat, telling
you when to sleep it's all abunch of bullshit.
The reality is, none of themreally know what's going on.
Very few of them have ever beenthere themselves, in that place
(01:35):
where you're fat and you'relike whoa, I need to do
something.
The reality is, the dietindustry is a scam.
The weight loss industry is ascam.
Most of the people on Instagramare scammers.
Not that they're telling you isnot accurate or didn't work for
them, but the reality is itdoesn't work for most people
because weight loss is simple.
You don't need a complicatedplan.
(01:57):
So if you've been following meon social media lately, you'll
notice that I've been using, Iguess, a new phrase, a new term,
and it's stop dieting and startchoosing, and that really means
something to me, and I want toreally share what that's about
the difference between dietingand choosing, because you know
that I always said that I havenever been well.
Let me rephrase that on thislast journey, I was not on a
(02:18):
diet, not for one single minute.
I was just choosing, makingsmall, smart choices and
choosing to be healthier.
And really I think what itcomes down to is when you're on
a diet, you're losing weight toget healthy, and when you're
choosing, you're actuallygetting healthy and you lose
weight.
And that's a huge difference,because if you go on a diet and
you lose some weight, that'sgreat, like you'll lose some
(02:40):
weight.
But as soon as you stop thatdiet, as soon as you stop doing
that artificial thing whenyou're not living healthy again,
you're going to put the weightright back on and probably a
little bit more.
So let me jump into thisepisode and tell you the real
reason that diets keep failingand what you need to do instead.
Now, look, the reality is, ifdieting worked, you wouldn't
(03:02):
need another one.
I wouldn't have needed anotherone.
I've done hundreds.
I didn't need another one.
I don't need another onebecause of what I'm doing today.
So let's just say whateverybody's thinking, but no one
has the balls to admit.
The weight loss industry is oneof the most successful scams in
modern history Billions ofdollars in revenue.
Thousands of plans and yet hereyou are.
(03:27):
Here I was still stuck, stillsearching, still starting over.
Diets don't work, not long term,anyway, not sustainably, not
for real people with real livesand real stress and real
responsibilities.
They sell you a plan in a box.
You know some neat little rulesabout what you can and can't
eat and how much water to drinkor when to weigh yourself, what
(03:49):
foods are allowed and whichfoods are bad.
They sell you meal plans andmacros and points and apps and
subscription.
It's a controlled system thatpromises to fix you if you just
follow it perfectly.
But here's the truth you don'tneed more control, you need more
ownership.
Dieting is not empowering at all, it's outsourcing.
(04:11):
You hand over your autonomy toa spreadsheet or a coach or a
rule book.
They tell you what to do andwhen you do it, and if you don't
follow it to the letter, you'rethe failure, not the system.
You, and that's the real scam.
They make money and you blameyourself.
So every time you fall off,you're trained to think the
problem is you, it's yourmotivation, your willpower, your
(04:33):
self-control.
So you sign up for the nextchallenge, you try the next step
, you join the next group andthen it's like wash, rinse,
repeat.
The industry thrives on yourrepeat business because no one
actually graduates ever.
That's why I say stop dietingand start choosing, because
choosing is actually theopposite of dieting.
(04:55):
Dieting gives you rules andthen punishes you when you break
them.
Choosing gives youresponsibility, which is why
it's way more powerful thancontrol.
Choosing says I get to decidehow I eat, how I feel and how I
show up.
I've said this before You'renot a robot.
You don't need to be trackedand managed.
You need to get honest aboutthe real problem.
(05:16):
And it's not carbs, it's notsugar, and it's not missing the
gym.
It's the belief that someoneelse knows what's better for you
than you do.
So let's break the cycle.
Let's stop pretending that the17th time on this new diet is
going to be the one that sticks,because we all know it's not.
But you're not broken, you'renot weak.
(05:38):
You've just been lied to.
It's time to take your powerback, one small smart choice at
a time.
So when I talk about dieting, tome dieting is passive and
choosing is active.
And here's the trap that no onetalks about.
Dieting is passive right, it is.
It looks like you're doingsomething.
You're meal prepping, you'relogging your calories, you're
(06:00):
counting all kinds of stupidshit and you're restricting
yourself, but really you're justfollowing a script and it's
someone else's script.
It's a set of rules written bya stranger, someone you don't
even know, who doesn't know yourlife, your stress, your
schedules, your cravings,doesn't know anything about you.
Dieting says here's the plan,obey the rules and don't fuck it
up.
You're not asked what you want.
(06:22):
You're told what to do it up.
You're not asked what you want.
You're told what to do.
And if it doesn't work for you,that's your fault, that's a you
problem, right, no wrong.
Actually, choosing, on theother hand, is active.
It puts you back in charge.
Choosing says what do I wanttoday?
What actually serves me rightnow?
How do I want to feel when I goto bed tonight?
(06:42):
And those questions, theychange everything.
Dieting is rooted in fear fearof messing up, the fear of food,
the fear of failure.
It tells you one bite off plan,one bad meal or one skipped
workout which was never aproblem for me but one skip
workout and you ruined it.
You're out of control.
You need to start over onMonday, whereas, on the other
hand, choosing is rooted inidentity.
(07:04):
When you shift from fear-baseddieting to identity-based
choosing.
You stop asking how do I followthis plan?
You start asking what kind ofperson do I want to be?
Because when your actions comefrom identity, consistency
becomes natural.
You're not trying to be someoneelse, you're becoming the
version of you that actuallymakes better choices.
(07:25):
So just to be clear peopledon't fail diets.
Diets fail people, real peoplewith full lives, with kids, with
deadlines, with late nightcravings and emotional triggers
and zero desire to eat bland,shitty food out of plastic
containers.
Diets ask for perfection.
(07:47):
Choosing, on the other hand,asks for progress.
Diets are temporary andchoosing lasts forever.
You know, I'm over two yearsinto this thing and I'm still
down over 140 pounds and I losea little bit here and there, I
gain a couple here and there,but the bottom line is I'm down
over 140 pounds and kept it offfor two years, and so what that
shows you is that provingdoesn't mean you get it perfect
(08:08):
every time, but it means you ownit every time.
If you eat like shit today, youchoose better tomorrow.
It's that simple.
If you skip the healthy habit,you choose to recommit, not
restart.
Passive people diet.
Powerful people choose.
You get to decide.
Am I going to follow anotherplan that wasn't built for me,
(08:29):
or am I going to build alifestyle that actually fits?
It's time to stop followingrules that you never agreed to.
I guess you did agree to themwhen you bought them, but
they're not made for you.
So it's time to stop followingall those rules that you didn't
agree to or weren't built foryou, and start creating a way of
living that you don't need toescape from.
So if you're wondering whydiets keep you stuck, let's talk
(08:53):
about the real reason why youkeep falling off.
It's not because you're lazyand it's not because of your
lack of willpower.
It's because diets are built tofail you, and then they blame
you when they do.
At the core of most diets iswhat I call the Monday mindset
trap.
You know exactly what I'mtalking about.
You eat like shit over theweekend.
You feel disgusting.
(09:14):
So you wake up Monday and saythis time I'm really going to do
it.
I've said that a thousand times.
So you restrict yourself, youpunish and you're good until
Thursday.
And then the cravings hits andthe stress.
And you're good until Thursday.
And then the cravings hits andthe stress builds and you're
tired and frustrated and hungryand boom right back to the pizza
, the wine, the snacks and thebinge eating.
Then comes the guilt and theshame.
(09:35):
I blew it, so I might as wellgo all in spiral.
That's not a failure ofcharacter, it's a system failure
.
Diets create a black and whitefood morality, good foods versus
bad foods, cleaning versuscheat meals, saint versus sinner
.
So the moment you eat somethingbad, you don't just break a
(09:56):
rule, you break your identity.
You go from I'm doing great toI'm such a fuck up and the shame
spiral starts spinning fast.
And what happens next?
You rebel and you binge and yousay, ah, screw it, because I
already messed up.
Right.
That's what I call the shamedriven cycle restrict, then
binge, then guilt, then restrictharder, then binge again.
(10:17):
That's not sustainable.
It never was.
And the worst part, you startbelieving that this is just who
you are someone who can't stickto anything, someone who's
always starting over, someonewho always falls off.
I convinced myself that I wasincapable of making good food
choices.
I believed that.
I believed that for a long time.
But here's the truth you didn'tfall off, I didn't fall off,
(10:42):
you just made a choice.
And the good news you're eitherpassing or failing.
Everything shifts, everythingshifts.
You stop spiraling and youstart bouncing back.
(11:11):
And that's how I lost 140pounds without ever dieting.
I stopped giving my power tothe food rules.
I started owning every singlechoice without shame, without
guilt and without ever giving upthe foods that I loved.
So you're not broken.
You're stuck in a patternthat's actually designed to
(11:32):
break you.
So it's time that we break thecycle instead.
So here's the truth that no dietinfluencer ever wants to say
out loud Every single bite,everything you put in your mouth
, is a choice.
Every moment is a fork in theroad.
Pun intended.
It's not a failure, it's not apersonality flaw, it's not a
(11:53):
reason to start over Monday,it's just a choice.
And the second you realize thatyou take your power back.
You see, dieting teaches you tofollow Follow the meal plan,
follow the rules, follow themacros coach with the abs and
the fucking protein jug.
But choosing, choosing teachesyou to lead, to lead your life,
(12:17):
to lead your day and to leadyour next decision.
That's power, because once youshift from I blew it to I chose
that.
Now I choose this, you stopspiraling and start building
momentum.
So let me give you a quickexample.
So let's say, last night youate some pizza, a lot of pizza,
okay, big deal, fuck it.
You chose it.
Own it.
Today.
(12:37):
You choose you know what?
Hydration.
I'm going to drink more waterthan I usually do.
You're going to choose movement.
You're going to choose to sleepinstead of scrolling Instagram
at midnight.
That's what builds that bounceback muscle that I always talk
about.
It's not being perfect, butlearning how to recover fast,
without the drama.
Choosing actually gives youagency.
(12:58):
You're no longer some helplesspassenger in your own life
waiting for Monday to save you.
You become the driver.
Choosing also createsresilience.
When life punches you in theface because you know it always
will you don't fall apart andblame your diet app.
You pause, you recess, you pivot, you say, hey, what's the next
best choice I can make right now?
(13:20):
And then you make it.
And then you make the next one.
You don't need the gym.
You don't need a spreadsheet.
By the way, going back to thegym thing, I'm going to do an
episode in a week or two.
I haven't decided what I'mdoing yet and why.
The gym is the absolute worstfucking tool you could possibly
use for weight loss.
I'm not saying the gym is bad,but the gym is a horrible weight
(13:40):
loss tool, but anyway, youdon't need the gym, you don't
need a spreadsheet, you don'tneed another $10,000 coaching
package with food rules and fakecheerleading.
You need to choose and thenchoose again.
Every meal, every snack, everystress, eating urge, every time
you hear the voice that saysfuck it.
(14:01):
Every one of those moments is apower portal.
Will you give it away again tothe same old cycle?
It's kept stuck when you grabthe wheel because the people who
win this game, they don'talways choose right.
I don't always choose right.
I never have.
I choose wrong a lot, but Idon't run on perfection, but I
do run on ownership.
So if you had a bad weekend, ifyou're bloated and you're
(14:22):
feeling like a pig, you're offtrack and you're mentally
beating yourself up, just saythis instead hey, that was then.
I chose that, but now I choosebetter.
And then prove it and again.
That's how I lost all theweight, that's how I stopped my
clients from spiraling.
That's how you can take yourlife back.
Just one powerful choice at atime.
(14:43):
You're not on a diet, you'rebecoming someone new.
That's the shift.
That's the difference betweenanother crash and burn plan and
permanent change Diets.
They keep you stuck intemporary mode.
I'm on a plan.
Hey, I can't eat that right now.
I'm trying to be good.
But choosing wires the way youthink about yourself.
(15:03):
It says I live differently now.
I'm not on anything, I amsomething.
When you operate from dietidentity, you treat every choice
like a fucking landmine.
You worry about falling off.
You feel like you're faking it.
You wear your past failureslike a scarlet letter.
Worry about falling off.
You feel like you're faking it.
You wear your past failureslike a scarlet letter.
But when you shift intochoice-based identity,
everything changes.
You stop seeing yourself assomeone who's trying to lose
(15:26):
weight and start seeing yourselfas someone who lives in
alignment with who they want tobecome.
Again, I said this earlier youcan lose weight to try to get
healthy or you can get healthyand lose weight, and I promise
you the second one is better.
So that shift from seeingyourself as someone who's trying
to lose weight to someone who'sliving in alignment with who
they're trying to become, thatshift it's everything.
(15:48):
Because, guess what, you're notfat, you're not lazy, you're
not a failure.
You're someone who's beenmaking choices based on survival
and stress and shame andsystems that were triggered and
rigged to keep you stuck.
Now you can choose differently,not because you're chasing a
goal on the scale, but becauseyou're done living out of
(16:10):
alignment with your values, yourenergy and your vision.
You're becoming the kind ofperson who drinks water because
it serves your clarity, who goesto bed early because your
energy matters, who fuels yourbody in ways to let you perform,
not just survive.
And when you make a choice thatdoesn't align, you don't spiral
, you don't say screw it, yousay eh, that's not who I am
(16:31):
anymore.
That identity shift is powerful, because identity is what holds
when willpower breaks.
That's why I don't sell diets,I sell mindset.
I teach self-leadership, Iteach choice and you better
believe that's why it works forme, for my clients and for
anyone who's sick of the yo-yo.
(16:53):
You don't need another reset,you don't need another 30-day
plan.
You need to start asking whatwould the next best version of
me choose right now?
Then do that, not perfectly,just consistently enough to
change the story you tell aboutyourself.
Because when your choice isaligned with your identity, you
(17:13):
stop fighting yourself, you stoptrying to change and you become
the person who already has.
So I know I said it 15 times,20 times today, but I'm going to
say it again you don't needanother diet, you don't need
macros, you don't need a foodscale, you don't need to start
Monday, you don't need to go tothe fucking gym.
You need to start choosing, andnot in some abstract,
(17:36):
motivational poster kind of way.
I'm talking about real,repeatable, daily decisions that
move you forward.
Not perfect, not restrictive,not complicated, just smart.
So here's the question thatliterally changes everything.
I know it's going to soundsilly, but does this choice move
me closer to where I want to be?
That's it.
(17:57):
Does this choice move me closerto who I want to be?
That's it.
Does this choice move me closerto who I want to be?
That's it.
It's not.
Is this allowed?
Is this on my plan?
Will this ruin my progress?
No, fuck that mindset that'sdieting.
Instead, ask yourself does thismove me closer to the identity
I'm building?
Is this in alignment with theversion of me who's already won?
If the answer is yes, great,then you just made a power move.
(18:19):
If the answer is no, also great, because now you're awake, you
can make the next one better.
It's not about getting itperfect.
It's about stacking up reps inthe right direction.
So here, let me show you exactlyhow to begin.
So I would tell you start withjust three small, smart choices.
Don't overhaul your life.
Don't turn your fridge into ascience lab.
(18:40):
Don't throw away everything inyour pantry and replace it with
kale.
Start here.
Drink 24 ounces of water theminute you get up.
Why?
Because hydration impactshunger, energy, mood, metabolism
, willpower and a whole bunch ofother things.
Starting your day with a wincreates momentum, and most
(19:00):
people confuse dehydration forhunger all day long.
You're not hungry, you're dry.
I just did a 72 hour water fastand I gotta tell you at the end
of the third day, I stillwasn't hungry.
I drank enough water, and I'mnot going to tell you how much
weight I lost in that thing,because it's crazy, but the
reality is I wasn't hungry atthe end of 72 hours.
(19:21):
You don't need to eat nearly asmuch food as you think.
So before you eat, sip drink.
You don't need any fuckinglemon in it, you don't need to
make it warm.
Just get 24 ounces of water inyour body before you grab your
phone or your food.
That's a choice that builds you.
The second small, smart choicethat I want you to make right
(19:41):
now, as soon as this podcast isover is cut one mindless snack.
Don't track every calorie,don't weigh your fucking almonds
.
Just look at your day and askwhere am I eating without
intention?
Chances are it's while you'redriving or you're scrolling on
your phone.
You're standing in front of thefridge or even finishing your
kid's leftovers.
(20:01):
Pick one of those and cut it.
That's it.
Not forever, not as a rule.
Just today.
One snack gone, that onedecision can save you I don't
know.
Two, three, four hundredcalories a day without even
noticing.
Multiply that over a week andthat's fat loss without any
willpower.
(20:22):
And then third thing is take a10-minute walk when you want to
scroll.
So, instead of scrollingInstagram or watching reels of
people working out while you siton your fat ass on the couch,
take 10 minutes to move yourbody.
And it's not about burningcalories.
You're not going to burn enoughcalories for it to matter.
It's about pattern interruption.
Your brain wants dopamine, yourbody wants freedom and your
(20:43):
goals want action.
So you get all three of thosefrom a short walk and none of
them from your 40th video onwhat someone else eats in a day.
So when that itch to scroll?
When you get that itch, choosemotion over distractions.
If that's it.
Those are three simple rules,and they're not even rules.
They're reps.
This isn't another plan you'resupposed to follow perfectly.
(21:04):
It's not a checklist where I'mgoing to give you a gold sauce.
Hey, I'll send you a gold starin the mail.
That's bullshit.
And it's definitely not somerigid diet disguised as
lifestyle advice.
They're decision reps.
That's what they are.
Every time you make a small linechoice, you're strengthening
your ability to make the nextone.
That's how you build decisionstrength.
(21:25):
That's how you build trust inyourself and that's how you
build momentum.
You don't need to changeeverything.
You just need to choosesomething today that your future
self will thank you for, andthen do it again tomorrow.
This is how I did it.
I can only give you, I can giveyou client stuff, but I have to
(21:46):
get their permission to talkabout them on the air.
So here's how I did it.
I didn't lose 140 poundsbecause I suddenly developed
some monk level discipline.
I didn't follow a meal plan oreat boiled chicken for 12 months
.
I just made better choices overand over again, even after bad
days, bad weeks and setbacks.
I'll be honest some days Ichose better food, other days I
(22:07):
chose to go to sleep instead ofstress eating.
Some days I didn't choose well,but I still made a better
choice the next time.
The difference is that I keptchoosing.
I didn't restart, I didn't waitfor Monday.
I wasn't ashamed, I just madethe next choice, because dieting
equals guilt and choosingequals growth.
(22:30):
You're not here to be perfect.
You're here to get powerful, totake your life back, one bite,
one step, one sip, one decisionat a time.
So stop tracking, stopobsessing, stop waiting for the
right minute.
Ask the question does this moveme toward the version of me I
want to become?
Then act accordingly.
You're not on a diet.
(22:52):
You're building a better life.
Just one small, smart, powerfulchoice at a time.
So if you're expecting me totell you that there was some
magical turning point or beforeand after moment, let me save
the suspense.
There wasn't one.
There was no day when I woke upand said this is it.
I'm changing my life forever.
They were just small, smartchoices.
(23:12):
A bunch of small, unsexy,uncomfortable choices.
I made one at a time.
It stacked up over time andchanged everything.
I didn't lose 140 pounds becauseI found the perfect plan.
I didn't lose it just because Igot a personal trainer, which I
didn't do, by the way, or Ijoined the challenge, which I
didn't do, or I had some crisis.
Scare me straight.
Well, that I kind of did.
I was basically laying on mydeathbed, but I lost it because
(23:36):
I finally got sick ofoutsourcing it to someone else,
to some diet, to some fad, tosome trainer.
I stopped dieting and I startedchoosing.
I didn't go to the gym, Ididn't count macros and I sure
as shit didn't eat perfectly.
But what did I do?
I chose.
I chose to stop skippingbreakfast and calling it
discipline.
I chose to stop eating like theday didn't count.
(23:59):
After 8 pm.
I chose to walk, when I didn'tfeel like it.
It took me a while to get therebecause, as you know, when I
have told you many times 411pounds, it was hard for me to
walk.
But I took more steps and moresteps until I could finally walk
two, three, four, five miles aday.
I chose to sleep instead ofsnack.
I chose to drink water before Igrabbed for chips.
Not every day, not every choice, but enough to matter.
(24:29):
And when I made a bad choice, Ididn't freak out or fucking
spiral, I just made a better onenext time.
That's the difference.
So I will tell you, there wasone night, about three weeks
into this whole thing there's nomore dieting experiment when I
had a pretty shitty day.
I hadn't slept much, I wasstressed out at work.
I definitely made some badchoices.
Then by nine o'clock, honestly,I was starving and I stood in
my kitchen staring at the pizzadelivery menu Like it was some
(24:53):
holy writing.
The old me honestly would havecalled it screwed it.
Get a whole fucking pie and eatthe thing and think, yeah, fuck
it, I blew it.
So I'll start again tomorrow.
But that night actuallysomething happened.
It wasn't motivation, it wasn'twillpower, it was just
awareness.
I said you know what I canstill eat, but I'm going to
(25:14):
choose something I won't regrettomorrow.
That was it.
I made a sandwich, I drank aglass of water and I went to bed
.
That one choice gave me moreconfidence than 10 pounds lost
ever could, because I proved tomyself that I could choose
differently.
That was the beginning ofeverything.
Not because I found control,but because I realized I'd
(25:36):
always had it.
Every time I said I blew it, Iwas really just choosing to give
up.
Every time I waited untilMonday, I was choosing delay.
Every time I made a betterchoice instead of a perfect one.
I was building the muscle thatwould carry me to 140 pounds
lost and keep it off.
I didn't lose the weight bydieting.
(25:56):
Let me say it again I didn'tlose the weight by dieting in
any way.
I lost it by choosing daily,repeatedly and, most definitely,
imperfectly.
And you can do it too, becausethis isn't about me.
I'm just sharing the story thatI can share, which is my
personal story.
But it's about what's possiblewhen you stop trying to follow
(26:17):
someone else's plan and startwriting your own, and one that's
not based on shame, not basedon restriction, not based on
perfection, but based on poweryour power.
You don't need to becomesomebody else, you just need to
become the version of you whochooses better.
And once you do that,consistently, imperfectly and
(26:38):
relentlessly, the weight doesn'tstand a chance.
So stop waiting for the perfectplan and start choosing today.
If there's one truth that I'velearned from losing all this
weight, it's this you don't needa perfect plan, you need a
better choice.
Diets love to sell you fantasy.
Follow these rules, eat thisfood, don't screw it up.
(27:00):
And when that doesn't work, youblame yourself again.
But the truth is, you're notbroken.
You've just been trained tobelieve that someone else has
the answer.
And here's the real answerReady, you do?
You have the answer?
Not next Monday, not when thecalendar clears today.
So where do you start?
(27:21):
Well, here's a couple thingsyou can do.
Number one is you can grab myfree guide.
It's the no Gym Guide.
It's how I lost 140 poundswithout a single gym workout, a
meal plan or giving up pizza.
Just 11 small, smart choicesthat actually work in real life,
especially if you're busy andburned out.
You get my book on Amazon.
It's no fluff, no bullshit,straight talking Amazon
bestseller that walks youthrough my full story and shows
(27:43):
you how to take your life back,one decision at a time.
You can get my video course,which is called the Effortless
Weight Loss Academy.
You can get that atlearnshutupandchoosecom.
You can listen to this episodenot this one right now, but you
can listen to the how to BuildBounce Back Habits episode,
because you're going to fuck up.
Everyone does the differencebetween staying stuck and
(28:03):
getting results, that's learninghow to reset fast.
And if you're done with excusesand ready for a change, dm me
on Instagram,jonathanwrestlerfatlaw, say I'm
ready and I'll tell you how Ican help you build a sustainable
, no-nonsense strategy that fitsyour life.
No gimmicks, sustainable,no-nonsense strategy that fits
your life.
No gimmicks, no diets, no gyms,no bullshit.
(28:24):
Just better choices, one day ata time.
So stop dieting and startchoosing, because the reality is
the choice is yours.
The reality is the power isyours.
The reality is diets are afucking joke.
All that's left for you to doright now is to shut up and
choose.
Speaker 1 (28:43):
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?
(29:04):
You can do it too.
We hope you enjoyed the show.
We had a fucking blast.
If you did, make sure to like,rate and review.
We'll be back soon, but in themeantime, find Jonathan on
Instagram atJonathanWrestlerBocaRaton.
Until next time, shut up andchoose.
If you're a whiny snowflake that can't handle the
truth, is offended by the wordfuck and about 37 uses of it in
different forms gets ass hurt.
When you hear someone speak theabsolute, real and raw truth,
you should leave Like right now.
This is Shut Up and Choose, thepodcast where we cut through
(00:25):
the shit and get real aboutweight loss, life and everything
in between.
We get into the nitty gritty ofmaking small, smart choices
that add up to big results.
From what's on your plate tohow you approach life's
challenges.
We'll explore how the simpleact of choosing differently can
transform your health, yourmindset and your entire freaking
(00:48):
life.
So if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut up, because
we're about to choose our way toa healthier, happier life.
This is Shut Up and Choose.
Let's do this Now.
Your host, jonathan Ressler.
Speaker 2 (01:14):
Hey, welcome back to Shut Up and Choose the podcast
that cuts through the noise andthe nonsense and all the
bullshit that the internet andthose Instagram influencers,
tiktok influencers, all thoseidiots are throwing your way.
Telling you what to eat.
Idiots are throwing you away.
Telling you what to eat,telling you how to eat, telling
you when to sleep it's all abunch of bullshit.
The reality is, none of themreally know what's going on.
Very few of them have ever beenthere themselves, in that place
(01:35):
where you're fat and you'relike whoa, I need to do
something.
The reality is, the dietindustry is a scam.
The weight loss industry is ascam.
Most of the people on Instagramare scammers.
Not that they're telling you isnot accurate or didn't work for
them, but the reality is itdoesn't work for most people
because weight loss is simple.
You don't need a complicatedplan.
(01:57):
So if you've been following meon social media lately, you'll
notice that I've been using, Iguess, a new phrase, a new term,
and it's stop dieting and startchoosing, and that really means
something to me, and I want toreally share what that's about
the difference between dietingand choosing, because you know
that I always said that I havenever been well.
Let me rephrase that on thislast journey, I was not on a
(02:18):
diet, not for one single minute.
I was just choosing, makingsmall, smart choices and
choosing to be healthier.
And really I think what itcomes down to is when you're on
a diet, you're losing weight toget healthy, and when you're
choosing, you're actuallygetting healthy and you lose
weight.
And that's a huge difference,because if you go on a diet and
you lose some weight, that'sgreat, like you'll lose some
(02:40):
weight.
But as soon as you stop thatdiet, as soon as you stop doing
that artificial thing whenyou're not living healthy again,
you're going to put the weightright back on and probably a
little bit more.
So let me jump into thisepisode and tell you the real
reason that diets keep failingand what you need to do instead.
Now, look, the reality is, ifdieting worked, you wouldn't
(03:02):
need another one.
I wouldn't have needed anotherone.
I've done hundreds.
I didn't need another one.
I don't need another onebecause of what I'm doing today.
So let's just say whateverybody's thinking, but no one
has the balls to admit.
The weight loss industry is oneof the most successful scams in
modern history Billions ofdollars in revenue.
Thousands of plans and yet hereyou are.
(03:27):
Here I was still stuck, stillsearching, still starting over.
Diets don't work, not long term,anyway, not sustainably, not
for real people with real livesand real stress and real
responsibilities.
They sell you a plan in a box.
You know some neat little rulesabout what you can and can't
eat and how much water to drinkor when to weigh yourself, what
(03:49):
foods are allowed and whichfoods are bad.
They sell you meal plans andmacros and points and apps and
subscription.
It's a controlled system thatpromises to fix you if you just
follow it perfectly.
But here's the truth you don'tneed more control, you need more
ownership.
Dieting is not empowering at all, it's outsourcing.
(04:11):
You hand over your autonomy toa spreadsheet or a coach or a
rule book.
They tell you what to do andwhen you do it, and if you don't
follow it to the letter, you'rethe failure, not the system.
You, and that's the real scam.
They make money and you blameyourself.
So every time you fall off,you're trained to think the
problem is you, it's yourmotivation, your willpower, your
(04:33):
self-control.
So you sign up for the nextchallenge, you try the next step
, you join the next group andthen it's like wash, rinse,
repeat.
The industry thrives on yourrepeat business because no one
actually graduates ever.
That's why I say stop dietingand start choosing, because
choosing is actually theopposite of dieting.
(04:55):
Dieting gives you rules andthen punishes you when you break
them.
Choosing gives youresponsibility, which is why
it's way more powerful thancontrol.
Choosing says I get to decidehow I eat, how I feel and how I
show up.
I've said this before You'renot a robot.
You don't need to be trackedand managed.
You need to get honest aboutthe real problem.
(05:16):
And it's not carbs, it's notsugar, and it's not missing the
gym.
It's the belief that someoneelse knows what's better for you
than you do.
So let's break the cycle.
Let's stop pretending that the17th time on this new diet is
going to be the one that sticks,because we all know it's not.
But you're not broken, you'renot weak.
(05:38):
You've just been lied to.
It's time to take your powerback, one small smart choice at
a time.
So when I talk about dieting, tome dieting is passive and
choosing is active.
And here's the trap that no onetalks about.
Dieting is passive right, it is.
It looks like you're doingsomething.
You're meal prepping, you'relogging your calories, you're
(06:00):
counting all kinds of stupidshit and you're restricting
yourself, but really you're justfollowing a script and it's
someone else's script.
It's a set of rules written bya stranger, someone you don't
even know, who doesn't know yourlife, your stress, your
schedules, your cravings,doesn't know anything about you.
Dieting says here's the plan,obey the rules and don't fuck it
up.
You're not asked what you want.
(06:22):
You're told what to do it up.
You're not asked what you want.
You're told what to do.
And if it doesn't work for you,that's your fault, that's a you
problem, right, no wrong.
Actually, choosing, on theother hand, is active.
It puts you back in charge.
Choosing says what do I wanttoday?
What actually serves me rightnow?
How do I want to feel when I goto bed tonight?
(06:42):
And those questions, theychange everything.
Dieting is rooted in fear fearof messing up, the fear of food,
the fear of failure.
It tells you one bite off plan,one bad meal or one skipped
workout which was never aproblem for me but one skip
workout and you ruined it.
You're out of control.
You need to start over onMonday, whereas, on the other
hand, choosing is rooted inidentity.
(07:04):
When you shift from fear-baseddieting to identity-based
choosing.
You stop asking how do I followthis plan?
You start asking what kind ofperson do I want to be?
Because when your actions comefrom identity, consistency
becomes natural.
You're not trying to be someoneelse, you're becoming the
version of you that actuallymakes better choices.
(07:25):
So just to be clear peopledon't fail diets.
Diets fail people, real peoplewith full lives, with kids, with
deadlines, with late nightcravings and emotional triggers
and zero desire to eat bland,shitty food out of plastic
containers.
Diets ask for perfection.
(07:47):
Choosing, on the other hand,asks for progress.
Diets are temporary andchoosing lasts forever.
You know, I'm over two yearsinto this thing and I'm still
down over 140 pounds and I losea little bit here and there, I
gain a couple here and there,but the bottom line is I'm down
over 140 pounds and kept it offfor two years, and so what that
shows you is that provingdoesn't mean you get it perfect
(08:08):
every time, but it means you ownit every time.
If you eat like shit today, youchoose better tomorrow.
It's that simple.
If you skip the healthy habit,you choose to recommit, not
restart.
Passive people diet.
Powerful people choose.
You get to decide.
Am I going to follow anotherplan that wasn't built for me,
(08:29):
or am I going to build alifestyle that actually fits?
It's time to stop followingrules that you never agreed to.
I guess you did agree to themwhen you bought them, but
they're not made for you.
So it's time to stop followingall those rules that you didn't
agree to or weren't built foryou, and start creating a way of
living that you don't need toescape from.
So if you're wondering whydiets keep you stuck, let's talk
(08:53):
about the real reason why youkeep falling off.
It's not because you're lazyand it's not because of your
lack of willpower.
It's because diets are built tofail you, and then they blame
you when they do.
At the core of most diets iswhat I call the Monday mindset
trap.
You know exactly what I'mtalking about.
You eat like shit over theweekend.
You feel disgusting.
(09:14):
So you wake up Monday and saythis time I'm really going to do
it.
I've said that a thousand times.
So you restrict yourself, youpunish and you're good until
Thursday.
And then the cravings hits andthe stress.
And you're good until Thursday.
And then the cravings hits andthe stress builds and you're
tired and frustrated and hungryand boom right back to the pizza
, the wine, the snacks and thebinge eating.
Then comes the guilt and theshame.
(09:35):
I blew it, so I might as wellgo all in spiral.
That's not a failure ofcharacter, it's a system failure
.
Diets create a black and whitefood morality, good foods versus
bad foods, cleaning versuscheat meals, saint versus sinner
.
So the moment you eat somethingbad, you don't just break a
(09:56):
rule, you break your identity.
You go from I'm doing great toI'm such a fuck up and the shame
spiral starts spinning fast.
And what happens next?
You rebel and you binge and yousay, ah, screw it, because I
already messed up.
Right.
That's what I call the shamedriven cycle restrict, then
binge, then guilt, then restrictharder, then binge again.
(10:17):
That's not sustainable.
It never was.
And the worst part, you startbelieving that this is just who
you are someone who can't stickto anything, someone who's
always starting over, someonewho always falls off.
I convinced myself that I wasincapable of making good food
choices.
I believed that.
I believed that for a long time.
But here's the truth you didn'tfall off, I didn't fall off,
(10:42):
you just made a choice.
And the good news you're eitherpassing or failing.
Everything shifts, everythingshifts.
You stop spiraling and youstart bouncing back.
(11:11):
And that's how I lost 140pounds without ever dieting.
I stopped giving my power tothe food rules.
I started owning every singlechoice without shame, without
guilt and without ever giving upthe foods that I loved.
So you're not broken.
You're stuck in a patternthat's actually designed to
(11:32):
break you.
So it's time that we break thecycle instead.
So here's the truth that no dietinfluencer ever wants to say
out loud Every single bite,everything you put in your mouth
, is a choice.
Every moment is a fork in theroad.
Pun intended.
It's not a failure, it's not apersonality flaw, it's not a
(11:53):
reason to start over Monday,it's just a choice.
And the second you realize thatyou take your power back.
You see, dieting teaches you tofollow Follow the meal plan,
follow the rules, follow themacros coach with the abs and
the fucking protein jug.
But choosing, choosing teachesyou to lead, to lead your life,
(12:17):
to lead your day and to leadyour next decision.
That's power, because once youshift from I blew it to I chose
that.
Now I choose this, you stopspiraling and start building
momentum.
So let me give you a quickexample.
So let's say, last night youate some pizza, a lot of pizza,
okay, big deal, fuck it.
You chose it.
Own it.
Today.
(12:37):
You choose you know what?
Hydration.
I'm going to drink more waterthan I usually do.
You're going to choose movement.
You're going to choose to sleepinstead of scrolling Instagram
at midnight.
That's what builds that bounceback muscle that I always talk
about.
It's not being perfect, butlearning how to recover fast,
without the drama.
Choosing actually gives youagency.
(12:58):
You're no longer some helplesspassenger in your own life
waiting for Monday to save you.
You become the driver.
Choosing also createsresilience.
When life punches you in theface because you know it always
will you don't fall apart andblame your diet app.
You pause, you recess, you pivot, you say, hey, what's the next
best choice I can make right now?
(13:20):
And then you make it.
And then you make the next one.
You don't need the gym.
You don't need a spreadsheet.
By the way, going back to thegym thing, I'm going to do an
episode in a week or two.
I haven't decided what I'mdoing yet and why.
The gym is the absolute worstfucking tool you could possibly
use for weight loss.
I'm not saying the gym is bad,but the gym is a horrible weight
(13:40):
loss tool, but anyway, youdon't need the gym, you don't
need a spreadsheet, you don'tneed another $10,000 coaching
package with food rules and fakecheerleading.
You need to choose and thenchoose again.
Every meal, every snack, everystress, eating urge, every time
you hear the voice that saysfuck it.
(14:01):
Every one of those moments is apower portal.
Will you give it away again tothe same old cycle?
It's kept stuck when you grabthe wheel because the people who
win this game, they don'talways choose right.
I don't always choose right.
I never have.
I choose wrong a lot, but Idon't run on perfection, but I
do run on ownership.
So if you had a bad weekend, ifyou're bloated and you're
(14:22):
feeling like a pig, you're offtrack and you're mentally
beating yourself up, just saythis instead hey, that was then.
I chose that, but now I choosebetter.
And then prove it and again.
That's how I lost all theweight, that's how I stopped my
clients from spiraling.
That's how you can take yourlife back.
Just one powerful choice at atime.
(14:43):
You're not on a diet, you'rebecoming someone new.
That's the shift.
That's the difference betweenanother crash and burn plan and
permanent change Diets.
They keep you stuck intemporary mode.
I'm on a plan.
Hey, I can't eat that right now.
I'm trying to be good.
But choosing wires the way youthink about yourself.
(15:03):
It says I live differently now.
I'm not on anything, I amsomething.
When you operate from dietidentity, you treat every choice
like a fucking landmine.
You worry about falling off.
You feel like you're faking it.
You wear your past failureslike a scarlet letter.
Worry about falling off.
You feel like you're faking it.
You wear your past failureslike a scarlet letter.
But when you shift intochoice-based identity,
everything changes.
You stop seeing yourself assomeone who's trying to lose
(15:26):
weight and start seeing yourselfas someone who lives in
alignment with who they want tobecome.
Again, I said this earlier youcan lose weight to try to get
healthy or you can get healthyand lose weight, and I promise
you the second one is better.
So that shift from seeingyourself as someone who's trying
to lose weight to someone who'sliving in alignment with who
they're trying to become, thatshift it's everything.
(15:48):
Because, guess what, you're notfat, you're not lazy, you're
not a failure.
You're someone who's beenmaking choices based on survival
and stress and shame andsystems that were triggered and
rigged to keep you stuck.
Now you can choose differently,not because you're chasing a
goal on the scale, but becauseyou're done living out of
(16:10):
alignment with your values, yourenergy and your vision.
You're becoming the kind ofperson who drinks water because
it serves your clarity, who goesto bed early because your
energy matters, who fuels yourbody in ways to let you perform,
not just survive.
And when you make a choice thatdoesn't align, you don't spiral
, you don't say screw it, yousay eh, that's not who I am
(16:31):
anymore.
That identity shift is powerful, because identity is what holds
when willpower breaks.
That's why I don't sell diets,I sell mindset.
I teach self-leadership, Iteach choice and you better
believe that's why it works forme, for my clients and for
anyone who's sick of the yo-yo.
(16:53):
You don't need another reset,you don't need another 30-day
plan.
You need to start asking whatwould the next best version of
me choose right now?
Then do that, not perfectly,just consistently enough to
change the story you tell aboutyourself.
Because when your choice isaligned with your identity, you
(17:13):
stop fighting yourself, you stoptrying to change and you become
the person who already has.
So I know I said it 15 times,20 times today, but I'm going to
say it again you don't needanother diet, you don't need
macros, you don't need a foodscale, you don't need to start
Monday, you don't need to go tothe fucking gym.
You need to start choosing, andnot in some abstract,
(17:36):
motivational poster kind of way.
I'm talking about real,repeatable, daily decisions that
move you forward.
Not perfect, not restrictive,not complicated, just smart.
So here's the question thatliterally changes everything.
I know it's going to soundsilly, but does this choice move
me closer to where I want to be?
That's it.
(17:57):
Does this choice move me closerto who I want to be?
That's it.
Does this choice move me closerto who I want to be?
That's it.
It's not.
Is this allowed?
Is this on my plan?
Will this ruin my progress?
No, fuck that mindset that'sdieting.
Instead, ask yourself does thismove me closer to the identity
I'm building?
Is this in alignment with theversion of me who's already won?
If the answer is yes, great,then you just made a power move.
(18:19):
If the answer is no, also great, because now you're awake, you
can make the next one better.
It's not about getting itperfect.
It's about stacking up reps inthe right direction.
So here, let me show you exactlyhow to begin.
So I would tell you start withjust three small, smart choices.
Don't overhaul your life.
Don't turn your fridge into ascience lab.
(18:40):
Don't throw away everything inyour pantry and replace it with
kale.
Start here.
Drink 24 ounces of water theminute you get up.
Why?
Because hydration impactshunger, energy, mood, metabolism
, willpower and a whole bunch ofother things.
Starting your day with a wincreates momentum, and most
(19:00):
people confuse dehydration forhunger all day long.
You're not hungry, you're dry.
I just did a 72 hour water fastand I gotta tell you at the end
of the third day, I stillwasn't hungry.
I drank enough water, and I'mnot going to tell you how much
weight I lost in that thing,because it's crazy, but the
reality is I wasn't hungry atthe end of 72 hours.
(19:21):
You don't need to eat nearly asmuch food as you think.
So before you eat, sip drink.
You don't need any fuckinglemon in it, you don't need to
make it warm.
Just get 24 ounces of water inyour body before you grab your
phone or your food.
That's a choice that builds you.
The second small, smart choicethat I want you to make right
(19:41):
now, as soon as this podcast isover is cut one mindless snack.
Don't track every calorie,don't weigh your fucking almonds
.
Just look at your day and askwhere am I eating without
intention?
Chances are it's while you'redriving or you're scrolling on
your phone.
You're standing in front of thefridge or even finishing your
kid's leftovers.
(20:01):
Pick one of those and cut it.
That's it.
Not forever, not as a rule.
Just today.
One snack gone, that onedecision can save you I don't
know.
Two, three, four hundredcalories a day without even
noticing.
Multiply that over a week andthat's fat loss without any
willpower.
(20:22):
And then third thing is take a10-minute walk when you want to
scroll.
So, instead of scrollingInstagram or watching reels of
people working out while you siton your fat ass on the couch,
take 10 minutes to move yourbody.
And it's not about burningcalories.
You're not going to burn enoughcalories for it to matter.
It's about pattern interruption.
Your brain wants dopamine, yourbody wants freedom and your
(20:43):
goals want action.
So you get all three of thosefrom a short walk and none of
them from your 40th video onwhat someone else eats in a day.
So when that itch to scroll?
When you get that itch, choosemotion over distractions.
If that's it.
Those are three simple rules,and they're not even rules.
They're reps.
This isn't another plan you'resupposed to follow perfectly.
(21:04):
It's not a checklist where I'mgoing to give you a gold sauce.
Hey, I'll send you a gold starin the mail.
That's bullshit.
And it's definitely not somerigid diet disguised as
lifestyle advice.
They're decision reps.
That's what they are.
Every time you make a small linechoice, you're strengthening
your ability to make the nextone.
That's how you build decisionstrength.
(21:25):
That's how you build trust inyourself and that's how you
build momentum.
You don't need to changeeverything.
You just need to choosesomething today that your future
self will thank you for, andthen do it again tomorrow.
This is how I did it.
I can only give you, I can giveyou client stuff, but I have to
(21:46):
get their permission to talkabout them on the air.
So here's how I did it.
I didn't lose 140 poundsbecause I suddenly developed
some monk level discipline.
I didn't follow a meal plan oreat boiled chicken for 12 months
.
I just made better choices overand over again, even after bad
days, bad weeks and setbacks.
I'll be honest some days Ichose better food, other days I
(22:07):
chose to go to sleep instead ofstress eating.
Some days I didn't choose well,but I still made a better
choice the next time.
The difference is that I keptchoosing.
I didn't restart, I didn't waitfor Monday.
I wasn't ashamed, I just madethe next choice, because dieting
equals guilt and choosingequals growth.
(22:30):
You're not here to be perfect.
You're here to get powerful, totake your life back, one bite,
one step, one sip, one decisionat a time.
So stop tracking, stopobsessing, stop waiting for the
right minute.
Ask the question does this moveme toward the version of me I
want to become?
Then act accordingly.
You're not on a diet.
(22:52):
You're building a better life.
Just one small, smart, powerfulchoice at a time.
So if you're expecting me totell you that there was some
magical turning point or beforeand after moment, let me save
the suspense.
There wasn't one.
There was no day when I woke upand said this is it.
I'm changing my life forever.
They were just small, smartchoices.
(23:12):
A bunch of small, unsexy,uncomfortable choices.
I made one at a time.
It stacked up over time andchanged everything.
I didn't lose 140 pounds becauseI found the perfect plan.
I didn't lose it just because Igot a personal trainer, which I
didn't do, by the way, or Ijoined the challenge, which I
didn't do, or I had some crisis.
Scare me straight.
Well, that I kind of did.
I was basically laying on mydeathbed, but I lost it because
(23:36):
I finally got sick ofoutsourcing it to someone else,
to some diet, to some fad, tosome trainer.
I stopped dieting and I startedchoosing.
I didn't go to the gym, Ididn't count macros and I sure
as shit didn't eat perfectly.
But what did I do?
I chose.
I chose to stop skippingbreakfast and calling it
discipline.
I chose to stop eating like theday didn't count.
(23:59):
After 8 pm.
I chose to walk, when I didn'tfeel like it.
It took me a while to get therebecause, as you know, when I
have told you many times 411pounds, it was hard for me to
walk.
But I took more steps and moresteps until I could finally walk
two, three, four, five miles aday.
I chose to sleep instead ofsnack.
I chose to drink water before Igrabbed for chips.
Not every day, not every choice, but enough to matter.
(24:29):
And when I made a bad choice, Ididn't freak out or fucking
spiral, I just made a better onenext time.
That's the difference.
So I will tell you, there wasone night, about three weeks
into this whole thing there's nomore dieting experiment when I
had a pretty shitty day.
I hadn't slept much, I wasstressed out at work.
I definitely made some badchoices.
Then by nine o'clock, honestly,I was starving and I stood in
my kitchen staring at the pizzadelivery menu Like it was some
(24:53):
holy writing.
The old me honestly would havecalled it screwed it.
Get a whole fucking pie and eatthe thing and think, yeah, fuck
it, I blew it.
So I'll start again tomorrow.
But that night actuallysomething happened.
It wasn't motivation, it wasn'twillpower, it was just
awareness.
I said you know what I canstill eat, but I'm going to
(25:14):
choose something I won't regrettomorrow.
That was it.
I made a sandwich, I drank aglass of water and I went to bed
.
That one choice gave me moreconfidence than 10 pounds lost
ever could, because I proved tomyself that I could choose
differently.
That was the beginning ofeverything.
Not because I found control,but because I realized I'd
(25:36):
always had it.
Every time I said I blew it, Iwas really just choosing to give
up.
Every time I waited untilMonday, I was choosing delay.
Every time I made a betterchoice instead of a perfect one.
I was building the muscle thatwould carry me to 140 pounds
lost and keep it off.
I didn't lose the weight bydieting.
(25:56):
Let me say it again I didn'tlose the weight by dieting in
any way.
I lost it by choosing daily,repeatedly and, most definitely,
imperfectly.
And you can do it too, becausethis isn't about me.
I'm just sharing the story thatI can share, which is my
personal story.
But it's about what's possiblewhen you stop trying to follow
(26:17):
someone else's plan and startwriting your own, and one that's
not based on shame, not basedon restriction, not based on
perfection, but based on poweryour power.
You don't need to becomesomebody else, you just need to
become the version of you whochooses better.
And once you do that,consistently, imperfectly and
(26:38):
relentlessly, the weight doesn'tstand a chance.
So stop waiting for the perfectplan and start choosing today.
If there's one truth that I'velearned from losing all this
weight, it's this you don't needa perfect plan, you need a
better choice.
Diets love to sell you fantasy.
Follow these rules, eat thisfood, don't screw it up.
(27:00):
And when that doesn't work, youblame yourself again.
But the truth is, you're notbroken.
You've just been trained tobelieve that someone else has
the answer.
And here's the real answerReady, you do?
You have the answer?
Not next Monday, not when thecalendar clears today.
So where do you start?
(27:21):
Well, here's a couple thingsyou can do.
Number one is you can grab myfree guide.
It's the no Gym Guide.
It's how I lost 140 poundswithout a single gym workout, a
meal plan or giving up pizza.
Just 11 small, smart choicesthat actually work in real life,
especially if you're busy andburned out.
You get my book on Amazon.
It's no fluff, no bullshit,straight talking Amazon
bestseller that walks youthrough my full story and shows
(27:43):
you how to take your life back,one decision at a time.
You can get my video course,which is called the Effortless
Weight Loss Academy.
You can get that atlearnshutupandchoosecom.
You can listen to this episodenot this one right now, but you
can listen to the how to BuildBounce Back Habits episode,
because you're going to fuck up.
Everyone does the differencebetween staying stuck and
(28:03):
getting results, that's learninghow to reset fast.
And if you're done with excusesand ready for a change, dm me
on Instagram,jonathanwrestlerfatlaw, say I'm
ready and I'll tell you how Ican help you build a sustainable
, no-nonsense strategy that fitsyour life.
No gimmicks, sustainable,no-nonsense strategy that fits
your life.
No gimmicks, no diets, no gyms,no bullshit.
(28:24):
Just better choices, one day ata time.
So stop dieting and startchoosing, because the reality is
the choice is yours.
The reality is the power isyours.
The reality is diets are afucking joke.
All that's left for you to doright now is to shut up and
choose.
Speaker 1 (28:43):
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?
(29:04):
You can do it too.
We hope you enjoyed the show.
We had a fucking blast.
If you did, make sure to like,rate and review.
We'll be back soon, but in themeantime, find Jonathan on
Instagram atJonathanWrestlerBocaRaton.
Until next time, shut up andchoose.
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