November 26, 2025 • 29 mins
Stop Dieting. Start Choosing.
I’m Jonathan Ressler, Transformation Guide and author of Shut Up and Choose. I lost 140 pounds and built a movement the diet industry hopes you never find. No starvation. No obsession. No gym marathons. Real transformation starts when you stop outsourcing discipline and start leading yourself.
The truth is simple: weight loss isn’t about willpower—it’s about integrity. Every time you keep a promise to yourself, you rebuild confidence. Every smart choice strengthens self-trust. That’s the foundation of lasting change. My mission is to help busy, high-performing people take back control of their health, energy, and mindset—without diets, shots, or shame.
Each episode of the Shut Up and Choose Podcast cuts through the noise with real talk, proven strategies, and small, smart steps that actually last. No gimmicks. No hype. Just truth that works in real life.
Get free weekly tips at JonathanRessler.com/weekly-tips.
Grab my book Shut Up and Choose on Amazon.
Follow me on Instagram @JonathanResslerFatLoss.
Leave a review—it helps real people find real answers.
Connect directly: 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 hurtwhen you hear someone speak the
absolute real and raw truth, youshould leave.
Like right now.
This is Shut Up and Shoes.
(00:22):
The podcast where we cutthrough the shit and get real
about weight loss, life, andeverything in between, we get
into the nitty-gritty of makingsmall, smart choices that add up
to big results.
From what's on your plate andhow you approach life's
challenges, we'll explore howthe simple act of choosing
(00:43):
differently can transform yourhealth, your mindset, and your
entire freaking life.
So, if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut them up.
Because we're about to chooseour way to a healthier, happier
life.
This is Shut Up and Choose.
(01:04):
Let's do this.
Now your host, JonathanRessler.
Jonathan Ressler | Transfo (01:13):
Hey, welcome back to Shut Up and
Choose the podcast cuts in thenoise.
The nonsense of all thebullshit that the industry is
throwing you away.
You know what I'm talkingabout, all those Instagram gurus
and internet influencers, allthose idiots that don't know
anything about weight loss, havenever lost any real weight on
their own.
They're all selling you a bunchof shit.
(01:34):
Bottom line is they're sellingyou shit.
They're just trying to sell,sell, sell all you are as a
customer.
But we know that.
We all know that.
We've been we've talked aboutthis quite a bit.
So now, today, what I want totalk about is Thanksgiving,
because it's right around thecorner.
And I want to try to demystifyor debunk, actually, is the
(01:56):
right word.
I want to try to debunk themyth that Thanksgiving is a
minefield.
So let me just say this.
Thanksgiving is not out toambush you.
Let's get that straight fromthe start.
The turkey is not your enemy.
The stuffing is not forming amilitia.
The pies are not sitting on thecounter whispering, let's take
(02:18):
them down.
None of that stuff's happening.
The only thing in your house onThanksgiving with any actual
power is you.
And if that scares you morethan the calorie count, good.
It means you're finally payingattention.
I mean, people act like theholiday is some unstoppable
force that sweeps in and dragsthem into a food coma against
(02:39):
their will.
Come on, oh please.
Thanksgiving isn't chasing you.
It isn't holding you in aheadlock.
It isn't forcing you to shovelfood into your face like you're
on a game show.
You're the one lifting thefork.
You're the one choosing whatand how much goes on the plate.
You run the show, you alwayshave.
(03:00):
You just pretend you don'tbecause pretending lets you
avoid the responsibility of yourown choices.
You love to externalize things.
The holiday's too tempting, thefood is too good, the family is
too stressful, the table's toobig, the spread is too generous.
Funny how everything getsblamed, except the one thing
actually making the choices,you.
(03:20):
It's easier to convinceyourself Thanksgiving is the
villain than to admit that youmight be the one starting the
chaos.
But pretending the holiday is athreat doesn't change the
truth.
You're the one calling theplays.
So let me talk directly to youfor a second.
You keep handing over yourpower to the day like it's some
(03:41):
all-powerful event that you haveno control over.
You walk in telling yourself,if it's Thanksgiving, so as if
those four words magically eraseall logic.
They don't.
They never did.
And all they do is give you anexcuse to unplug your brain and
blame the aftermath on somethingoutside yourself.
You know better.
(04:01):
You just don't act like it.
You run the day, not the food,not the family, not the kitchen
chaos.
You set the pace, you choosewhat goes on your plate, you
choose whether you inhaleeverything like you'll never see
food again, or actually actlike a functioning adult.
You choose how you want to feelafter the meal.
You choose the story you tellyourself before it even starts.
(04:24):
Your choices control theoutcome, not the menu.
The holiday is neutral.
You, on the other hand, you'renot.
And that's the best news youcould ever hear.
Because if Thanksgiving isn'tthe problem, then it means
you're not powerless.
You're not doomed, you're notone bite away from disaster, and
you have full control.
The question is whether you useit or keep pretending you
(04:47):
don't.
So let's drop the bullshit,let's cut the excuses, let's
start with them.
The truth.
Thanksgiving isn't attackingyou, you're attacking your own
progress.
And the second you own that,everything changes.
That's the tone for thisepisode.
Confident, clear, honest, andready to push you forward.
Now let's get into the partwhere you stop dieting and start
choosing.
So the real trap ofThanksgiving starts long before
(05:10):
the turkey hits the table.
It begins the second you flipinto what you call holiday mode.
You know exactly what I'mtalking about.
You wake up and decide thatnone of your habits count today.
You convince yourself that therules of normal life are
temporarily suspended.
You tell yourself it's aspecial occasion.
That simple line gives youpermission to behave like
(05:31):
someone who's never made ahealthy choice in their life.
It's the psychological versionof leaving your car on the
highway and letting it roll.
You start the day with what youthink is a smart move.
You skip breakfast, then youskip lunch, and you tell
yourself you're being strategic.
You tell yourself you'recreating space for the big meal.
You tell yourself you're savingcalories.
You are not being strategic.
(05:52):
You're walking into a fire withgasoline.
Every time you skip a meal, youhand your hunger control over
to the rest of your day.
You walk into dinner with yourbody begging for calories and
your brain unable to make arational choice.
You set yourself up to fail andact shocked when you do.
Then the big moment comes.
(06:12):
The table is full, the smellsare strong.
You've been fantasizing aboutthis meal since the morning.
You sit down and pile food ontoyour plate with no thought
behind it.
Not because you want it, notbecause it tastes good.
You pile the food on becauseeveryone else is doing it.
You pile the food on because itlooks festive.
You pile the food on becauseyou think you should.
(06:34):
You do it without intention.
The worst part is that half ofwhat you take is food you don't
even enjoy.
You take it because it'stradition.
You take it because your familyalways makes it.
You take it because it feelsrude not to.
None of those reasons arechoices, they're reactions.
Then there's the true beast ofthe holiday.
(06:56):
Stress, noise, family chaos.
You could run a fullpsychological experiment based
on what happens at the averagehousehold on Thanksgiving.
People drink too fast and toomuch, they talk too loud, they
eat to cope, they eat to fillawkward silence, they eat to
avoid the relative who stillinsists you should take the
Tupperware home.
(07:16):
The food becomes a shield, adistraction, a way to escape the
pressure in the room.
You think the food is theproblem.
The real reason is that you letthe room run your emotions.
And once your emotions run you,your choices evaporate.
Then you take it one stepfurther.
You blame the day.
You woke up on a Friday feelingbloated and angry, and
(07:37):
immediately point to theholidays the reason.
You act like Thanksgivingforced itself upon you.
You talk about the day like ithas some kind of agency.
You shrug and say things like,it's the holiday season to
excuse what actually happened.
You hand all the power over tothe calendar.
You avoid the part where yourchoices drove every single
(07:57):
moment.
Holiday weight does not comefrom Thanksgiving dinner.
The idea, well, that's just acomforting lie.
It comes from unchecked choicesbefore the meal.
It comes from chaotic choicesduring the meal, and it comes
from the spiral you triggerafter the meal because you feel
guilty about what you did.
The weight gain comes from theway you think.
(08:18):
It comes from the way youbehave, and it comes from the
second you decide to abandonintention.
Stop dining and start choosingexists for days like this.
Choosing cuts through thenonsense and it removes the
drama and it forces you to stayawake instead of letting the day
hypnotize you.
You choose whether your habitscount, and you choose whether
(08:41):
you walk in starving.
You choose whether you takefood you don't even want.
You choose whether you letstress run your fork or take a
breath and slow down.
You choose whether the daybecomes a disaster or a moment
of sanity.
The trap is not the holiday.
The trap is the story you tellyourself about the holiday.
You keep repeating that storybecause it protects you from
(09:03):
owning your behavior.
But ownership is the only wayout.
Choice is the only real poweryou have at the table.
Every moment of the day givesyou another chance to choose how
you want to show up.
And when you choose withintention, the holiday
completely loses its grip.
The chaos quiets down, and theday becomes what it was always
meant to be (09:25):
a meal, a celebration, a moment, not a
crisis, not a threat, and not anexcuse.
Thanksgiving is not the trap.
Your unchecked choices are, andthe minute you start choosing
on purpose, the trap disappears.
Dieting collapses this weekbecause dieting is built for a
world that doesn't exist.
(09:45):
It assumes your schedule isclean, your emotions are quiet,
and your environment is totallycooperative.
None of that happens duringThanksgiving week.
Life is loud, people are amess, food is everywhere, stress
shows up and sits at the tablelike an uninvited guest.
Diets are not built forreality, they're built for
fantasy.
That's why they fail the momentthe holiday season hits.
(10:07):
Diets rely on rigid rules.
Eat this, avoid that, followthese numbers, stay inside the
lines.
Those rules work when nothingis happening in your life.
They collapse when the roomgets loud.
Thanksgiving destroys theillusion of control that dieting
gives you.
You walk into a home filledwith childhood favorites,
emotional triggers, and memoriesthat still hit you.
(10:28):
You can't fight that with arule on a piece of paper.
You can't overcome that with alist someone created in some
office somewhere.
Diet rules fail because theynever belonged in a holiday
setting in the first place.
Then there's the good newsversus bad news thinking.
Diets train you to split foodinto teams.
Vegetables are good, stuffingis bad, mashed potatoes are bad,
(10:50):
pie is bad.
If you think that you're nuts.
But anyway, you convinceyourself that certain foods
define your moral worth.
You take one bite of somethingon your bad list and instantly
announce the day is ruined.
The day is ruined, the rest ofthe week follows.
One cookie becomes a free passto binge.
One slice of pie turns intoleftovers for breakfast.
Diet thinking is dramatic.
It pushes you into extremes.
(11:12):
You fall into that patternbecause the rules tell you
there's only success or failure,no middle ground, no
flexibility, no forgiveness.
Dieting teaches you to collapsewhen things aren't perfect.
Thanksgiving just makes thatcollapse even faster.
You sit at the table surroundedby emotional landmines, a
comment from a relative, maybehits an old wound, a tradition
(11:35):
that can bring up somethingunresolved, a moment of stress
that triggers a reaction youdon't even expect.
Diet expects you to rise aboveemotion as if you're a machine.
Here's a little bit of news: you're not. (11:44):
undefined
You're a person with history, afamily, and a set of emotional
patterns that don't vanishbecause you decide to count
calories for a few weeks.
When emotion rises, willpowerdrops.
That's not weakness, that'sjust biology.
Dieting ignores that and thenshames you when you behave like
(12:05):
a human being.
Thanksgiving week, full ofemotion.
That's the part that you keepforgetting.
You're not walking into acontrolled environment.
You're walking into a roomfilled with family dynamics,
expectations, responsibilities,memories, stress, pressure, and
food with emotional meaning.
Dieting tries to pretend thatnone of that matters.
(12:25):
It expects you to sit therewith a monk-like discipline
while everything around youpushes your button.
This is why dieting fails.
It demands resistance insteadof choice.
It demands perfection insteadof presence instead of being
present.
Dieting tells you to fightthrough temptation.
Fighting is fucking tiring.
(12:48):
Fighting drains you.
Fighting never worked for long.
That resistance crumbles whenthe stress rises and it
collapses when the room shifts.
Resistance is a losing strategybecause it depends on force,
not intention.
Dieting tells you to grit yourteeth through the entire day.
You try, you fail, then youblame yourself instead of the
(13:09):
plan that never stood a chancein the first place.
The real problem is not thatyou lack discipline.
The real problem is thatdieting trained you to outsource
your power.
You hand your control to rules,charts, restrictions, and all
kinds of other bullshit.
You tell yourself that you'llbe fine as long as you follow
the plan.
But the second the plan breaks,and it will break, you break
right along with it.
(13:30):
Dieting never taught you how tochoose, it taught you how to
obey.
Obedience works until somethinginterferes.
Thanksgiving interferes loudly.
Stop dieting and start choosingworks because it does the exact
opposite.
Choosing sits inside of reallife and it accounts for emotion
and it understands that theroom will shift.
(13:52):
Choosing knows people cantrigger you.
Choosing gives you thestructure without rigidity.
Choosing gives you controlwithout punishment, and it
teaches you to take the nextstep even when the last step
wasn't perfect.
Dieting fails because it relieson resistance.
Choosing succeeds because itrelies on awareness.
(14:13):
Dieting collapses when lifegets loud.
Choosing gets stronger.
Dieting expects you to shutdown your humanity.
Choosing expects you to use it.
And dieting sets you up forguilt, and choosing keeps you in
the game.
Thanksgiving exposes the cracksin every diet because the
holiday doesn't give a shitabout your rules.
(14:35):
But it rewards the person whoknows how to choose, the person
who stays present, the personwho understands that emotion is
part of the day.
The person who can own everymoment instead of inviting it.
That's why dieting fails duringthe holidays.
And it's why choosing winsevery time.
Choosing works because it fitsthe world you actually live in.
(14:58):
Not the imaginary one whereyour schedule never changes,
nobody pisses you off, and everymeal is perfectly curated
moment with zero pressure.
Real life is unpredictable.
It throws shit at you.
It throws stress at you, itthrows emotional patterns at
you, you thought you outgrew.
Choosing, on the other hand,gives you a way to stay in
control inside of all that.
(15:18):
Instead of waiting for life toquiet down.
Here's the reality (15:21):
life never quiet down.
You already know what happenswhen you try to force yourself
through a holiday with rules.
The room shifts.
Someone says something thatsends you right back to being 12
years old.
A dish you didn't expect hitsthe table.
Oh, that happened to me all thetime.
I'm not going to eat, and thenboom, that did.
Your emotions take over.
And the structure you'reholding on to falls apart.
(15:43):
Choosing is not structure likethat.
Choosing is present.
It's about being present,thinking before you put anything
in your mouth.
It keeps you aware of whatyou're doing instead of shutting
down and going into autopilot.
When you choose, you walk intothe day with clarity instead of
tension.
You think about how you want tofeel after the meal instead of
obsessing over how perfect youneed to be during the meal.
(16:05):
That alone changes everything.
People get stuck because theynever ask themselves that
question.
They think the point ofThanksgiving is to eat
everything in sight or avoideverything in sight.
Choosing gives you that middleground that feels sane, for lack
of a better word.
You eat what matters to you,you leave what doesn't.
You stay connected to what youwant later instead of what's in
(16:27):
front of you right now.
Choosing also gives yousomething nobody ever talks
about relief.
You stop performing andpretending that the holiday
forces your hand.
You stop making every bite anevent.
You have to pay attentionwithout obsessing.
You enjoy the food withoutlosing the plot.
Guilt no longer drives you.
And once guilt is gone, thespiral dies with it.
(16:49):
Most people don't overeatbecause they're hungry.
They overeat because they feelbad about the first choice they
made.
Choosing kills that story.
You own the moment and then youmove to the next moment with a
clear head.
The power of choosing is thatit keeps you engaged.
You're not checked out, you'renot panicking, you're not
waiting for the damage to hit.
You're in the moment, steeringthe moment.
(17:11):
That's the difference betweenfeeling out of control and
feeling calm.
You're not trying to wrestlethe holiday into behaving.
You're simply responding towhat is happening with
intention.
You make one choice and thenanother and then another.
Each one keeps you stable.
None of them, none of themdemand perfection.
(17:32):
And the choosing works becauseit adapts, it bends, it shifts
with you, it holds up whetherthe day is peaceful or fucking
nuts.
It lets you enjoy what matterswithout turning the table into a
crisis.
And it puts you back in chargeof your behavior instead of your
behavior running wild behindyour back.
So you don't need a perfectplan.
(17:53):
You need awareness andpresence.
You need ownership.
When you choose, you get all ofthat.
And once you have that, youwalk through the day with
control you didn't know you had.
That's why choosing works.
It fits your life, it holds upwhen everything else cracks.
So that was a lot of talk, butnow I want to give you a few
(18:18):
things that will help you keepcontrol on Thanksgiving.
Not hypothetical moves, notPinterest wellness, bullshit.
Actual, real, simple actionsthat work because they keep you
choosing instead of just fallinginto autopilot.
So let's start with breakfast.
The real one.
Not coffee, not a bar you foundat the back of a drawer, an
(18:39):
actual meal, protein, somethinggrounding.
When you skip breakfast, you'renot being strategic.
You're creating the perfectconditions for a binge.
Your body is not impressed byyou saving calories.
It responds by making youravenous.
And ravenous people do not makethoughtful choices.
They grab whatever's closestand eat like someone's timing
(19:00):
them.
Eating breakfast keeps yourbrain ready.
So you walk into the meal as ahuman being, not a tornado.
Next thing is pick the foodsyou actually want.
I know that sounds obvious, butmost people never do it.
I never did it.
They load their plate withitems they don't even like.
And they do it out ofobligation or because their
family expects them to.
They do it because it's atradition.
(19:22):
None of those reasons arechoices.
They're habits you inheritedand kept without ever
questioning them.
You don't need to eateverything that appears on the
table.
You get to choose what mattersto you.
That one shift alone cuts outhalf of the overeating without
you even trying.
Then, of course, there's theportion problem.
Stop letting the size of theplate dictate your behavior.
(19:45):
The plate is not your coach.
When you serve yourself basedon how much space is available,
you're not choosing, you'recomplying.
Choose the portion size beforeyou scoop something out.
Think about how you want tofeel after the meal, not how
impressive your plate looks inthe moment.
When you serve yourself withintention, you leave the table
(20:07):
feeling calm instead ofdefeated.
Next thing, drink water.
Not to fill up, not as a hack.
Drink because your mind worksbetter when your body is
hydrated.
Dehydration makes every cravinglouder.
It convinces you that you wantmore food when you actually just
need water.
A few glasses throughout theday, keep your decisions of
(20:27):
crystal clear.
Clear decisions are easier tochoose.
Walk after the meal.
Not as a punishment and not asa workout.
Walk because the movementresets your system.
It helps your digestion, itclears your mind.
It breaks the inertia ofsitting around the table
convincing yourself you ruinedthe day.
A walk signals to your bodythat the meal is over and the
(20:49):
rest of the day is yours.
And then we get to the movethat holds everything together.
Own every decision.
If you had more than youplanned, own it.
If you chose exactly what youwanted, own that too.
If you had a dessert, fuckingown it.
The spiral only begins when youpretend you weren't in control.
(21:10):
Ownership kills that story.
The moment you acknowledge thatyou made the choice, the shame
disappears.
And once the shame disappears,the data no longer runs away
from you.
Everything comes back tochoosing, not reacting, not
coping, not checking out.
The moves, the things that Ijust told you work because they
keep you present.
They keep you connected toyourself instead of to the chaos
(21:32):
that's going on all around you.
They let Thanksgiving be a mealinstead of a meltdown.
So you're not trying to beperfect.
You're trying to stay awake.
You're trying to choose yourday instead of letting the day
choose you.
When you follow those simplethings that I just told you,
control becomes simple.
Calm becomes natural, and theholiday becomes something you
enjoy instead of something yousurvive.
(21:54):
Here's the next piece.
The holiday season doesn'tbegin in December.
It begins the moment you sitdown at that Thanksgiving table.
That's your kickoff.
That's the moment shapes thenext six weeks.
People pretend thatThanksgiving is an isolated
event, but we all know it isn't.
It's a domino that tips therest of the season.
If you walk into that daychoosing with intention,
(22:17):
December becomes manageable.
If you walk in hoping for thebest, the season just chews you
up.
Thanksgiving sets the tone foreverything that follows.
You know exactly how this playsout because you've lived it.
When you start the seasondrifting and reacting, you spend
the next six weeks in a fog ofovereating, guilt, I'll start
(22:37):
Monday, and the desperate resetsthat never stick.
When you start the seasonchoosing your behavior instead
of excusing it, the next sixweeks feel completely different.
You stay grounded, you stayconsistent, and most
importantly, you stay in charge.
If you choose well now, youkeep your power.
That one day builds momentum.
(22:58):
You walk into December withclarity instead of panic.
You don't feel like you need tomake up for anything.
You don't wake up regrettinglast night's chaos.
You don't let one meal becomethe justification for a weeks
long binge.
You move through the seasonwith intention because you
started with intention.
You chose the day instead ofletting the day choose you.
(23:20):
If you fall into that dietthinking, that restriction, that
oh, that all or nothing, theseason totally steamrolls you.
Diet thinking has one speed,all or nothing.
Perfect or destroyed.
You slip once, and suddenly theentire month becomes a
free-for-all.
You convince yourself thatyou'll fix everything in
(23:41):
January.
Wow, how many times have yousaid that?
You wait for the perfect day.
Start fresh.
That day never shows up.
December is fucking loud.
December is messy.
It's got events and parties andtravel and family and
exhaustion and food everywhereyou go.
Waiting for calm conditions inDecember is like waiting for
(24:01):
silence at a rock concert.
It's just, it's not happening.
Choosing handles all of it.
Choosing meets the chaos andworks inside of it.
At parties, when you'restressed, travel, anything that
triggers you, long nights, loudroots, emotional landmines.
Choosing doesn't need perfectconditions.
Choosing can adjust.
(24:22):
Choosing keeps you connected towhat you want instead of
letting the environment run yourbehavior.
Choosing gives you the abilityto enjoy the season without
losing yourself in the season.
You feel normal and steady.
You feel like you're in controlbecause you never give that
control away.
Dieting can't do that.
Dieting collapses under holidaypressure.
(24:45):
Dieting demands perfectionduring the least perfect time of
the year.
Dieting asks you to resisteverything, and resisting is the
last thing your brain can do.
Dieting leaves you waiting fora moment where everything aligns
and you finally start again.
That moment, it it never comes.
(25:05):
Choosing removes that fantasy.
Choosing gives you action rightnow, not later, not after the
event, not after the slip, rightnow.
Choosing is the only approachthat survives the summer because
it fits real life.
It meets you where you are, itmeets the stress, it meets the
emotion, it meets the schedule,it holds up no matter what hits
(25:29):
your day.
It gives you structure withoutthat rigidity.
It gives you freedom withoutchaos, and it gives you calm
without restriction.
This is where the seasonbegins.
And how you choose heredetermines everything that comes
next.
If you made it this far in theepisode, let's wrap it up the
right way.
(25:50):
You're one decision away fromcontrol.
Not one diet plan, not onereset, not one Monday, one
decision.
The next one you make.
That's the part that mostpeople ignore because it puts
the responsibility squarely backwhere it belongs.
On them.
Not the holiday.
Not the food, not the chaos.
On them.
And now on you.
(26:11):
Choosing is the only thing thatworks because it fits your
actual life.
It works when the room is loud.
It works when the schedule ispacked.
It works when the stress hitsyou in the middle of the meal.
You choose your behaviorinstead of hoping your willpower
magically shows up and carriesyou.
Willpower never carries anyone,but choice does.
(26:31):
You choose how the day goes,you choose how the night ends,
and you choose what to do next.
Dieting never taught you that.
It's only taught you how torestrict and how to judge
yourself and how to fall apartthe second things get real.
So if you want more guidanceevery week without the noise,
get my free weekly tips atjonathanressler.com.
(26:52):
It's just one clear action withno fluff, no drama, no
bullshit.
Something you can use in youractual life, not the imaginary
version where everything staysperfect.
These tips keep you focused andconsistent, and they keep you
choosing even when things get alittle bit hectic.
And if you want the completeplaybook, read my book, Shut Up
and Choose.
It's the straightest lineyou'll ever find between where
(27:15):
you are now and where you wantto be.
It's how I lost 140 poundswithout starving, without
gimmicks, and without pretendinglife had to be perfect.
I didn't take a supplement, Ididn't take a shot, I just made
choices.
It shows you how to think, howto act, and how to choose.
Basically, how to build controlthat actually sticks.
And if you're really seriousabout changing your life right
(27:37):
now or maybe after Thanksgivingweekend, reach out.
If you're done circling thesame frustrations and ready to
transform for real, I can guideyou through it.
Not with gimmicks and not withpep talks, with the same
approach that rebuilt my entirelife.
If you want to step into theversion of yourself, you keep
pretending you're waiting forthe right time to become, then
let's get started.
(27:58):
So carry everything from thisepisode into this holiday season
because you're not powerless,you're not trapped, you're not
at the mercy of a holiday plateof food.
Every moment gives you anotherchance to choose the direction
you want.
You can stay in control if youstay awake.
You can stay on track if youstay honest, and you can feel
(28:18):
proud of yourself instead ofdefeated if you choose your way
through the day instead ofpretending the day invented your
problems.
Now, enjoy the holiday season.
Stop making excuses.
It's time to shut up andchoose.
Announcer (28:35):
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 a little
secret.
No fucking gym.
And guess what?
(28:56):
You can do it too! We hope youenjoyed 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 hurtwhen you hear someone speak the
absolute real and raw truth, youshould leave.
Like right now.
This is Shut Up and Shoes.
(00:22):
The podcast where we cutthrough the shit and get real
about weight loss, life, andeverything in between, we get
into the nitty-gritty of makingsmall, smart choices that add up
to big results.
From what's on your plate andhow you approach life's
challenges, we'll explore howthe simple act of choosing
(00:43):
differently can transform yourhealth, your mindset, and your
entire freaking life.
So, if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut them up.
Because we're about to chooseour way to a healthier, happier
life.
This is Shut Up and Choose.
(01:04):
Let's do this.
Now your host, JonathanRessler.
Jonathan Ressler | Transfo (01:13):
Hey, welcome back to Shut Up and
Choose the podcast cuts in thenoise.
The nonsense of all thebullshit that the industry is
throwing you away.
You know what I'm talkingabout, all those Instagram gurus
and internet influencers, allthose idiots that don't know
anything about weight loss, havenever lost any real weight on
their own.
They're all selling you a bunchof shit.
(01:34):
Bottom line is they're sellingyou shit.
They're just trying to sell,sell, sell all you are as a
customer.
But we know that.
We all know that.
We've been we've talked aboutthis quite a bit.
So now, today, what I want totalk about is Thanksgiving,
because it's right around thecorner.
And I want to try to demystifyor debunk, actually, is the
(01:56):
right word.
I want to try to debunk themyth that Thanksgiving is a
minefield.
So let me just say this.
Thanksgiving is not out toambush you.
Let's get that straight fromthe start.
The turkey is not your enemy.
The stuffing is not forming amilitia.
The pies are not sitting on thecounter whispering, let's take
(02:18):
them down.
None of that stuff's happening.
The only thing in your house onThanksgiving with any actual
power is you.
And if that scares you morethan the calorie count, good.
It means you're finally payingattention.
I mean, people act like theholiday is some unstoppable
force that sweeps in and dragsthem into a food coma against
(02:39):
their will.
Come on, oh please.
Thanksgiving isn't chasing you.
It isn't holding you in aheadlock.
It isn't forcing you to shovelfood into your face like you're
on a game show.
You're the one lifting thefork.
You're the one choosing whatand how much goes on the plate.
You run the show, you alwayshave.
(03:00):
You just pretend you don'tbecause pretending lets you
avoid the responsibility of yourown choices.
You love to externalize things.
The holiday's too tempting, thefood is too good, the family is
too stressful, the table's toobig, the spread is too generous.
Funny how everything getsblamed, except the one thing
actually making the choices,you.
(03:20):
It's easier to convinceyourself Thanksgiving is the
villain than to admit that youmight be the one starting the
chaos.
But pretending the holiday is athreat doesn't change the
truth.
You're the one calling theplays.
So let me talk directly to youfor a second.
You keep handing over yourpower to the day like it's some
(03:41):
all-powerful event that you haveno control over.
You walk in telling yourself,if it's Thanksgiving, so as if
those four words magically eraseall logic.
They don't.
They never did.
And all they do is give you anexcuse to unplug your brain and
blame the aftermath on somethingoutside yourself.
You know better.
(04:01):
You just don't act like it.
You run the day, not the food,not the family, not the kitchen
chaos.
You set the pace, you choosewhat goes on your plate, you
choose whether you inhaleeverything like you'll never see
food again, or actually actlike a functioning adult.
You choose how you want to feelafter the meal.
You choose the story you tellyourself before it even starts.
(04:24):
Your choices control theoutcome, not the menu.
The holiday is neutral.
You, on the other hand, you'renot.
And that's the best news youcould ever hear.
Because if Thanksgiving isn'tthe problem, then it means
you're not powerless.
You're not doomed, you're notone bite away from disaster, and
you have full control.
The question is whether you useit or keep pretending you
(04:47):
don't.
So let's drop the bullshit,let's cut the excuses, let's
start with them.
The truth.
Thanksgiving isn't attackingyou, you're attacking your own
progress.
And the second you own that,everything changes.
That's the tone for thisepisode.
Confident, clear, honest, andready to push you forward.
Now let's get into the partwhere you stop dieting and start
choosing.
So the real trap ofThanksgiving starts long before
(05:10):
the turkey hits the table.
It begins the second you flipinto what you call holiday mode.
You know exactly what I'mtalking about.
You wake up and decide thatnone of your habits count today.
You convince yourself that therules of normal life are
temporarily suspended.
You tell yourself it's aspecial occasion.
That simple line gives youpermission to behave like
(05:31):
someone who's never made ahealthy choice in their life.
It's the psychological versionof leaving your car on the
highway and letting it roll.
You start the day with what youthink is a smart move.
You skip breakfast, then youskip lunch, and you tell
yourself you're being strategic.
You tell yourself you'recreating space for the big meal.
You tell yourself you're savingcalories.
You are not being strategic.
(05:52):
You're walking into a fire withgasoline.
Every time you skip a meal, youhand your hunger control over
to the rest of your day.
You walk into dinner with yourbody begging for calories and
your brain unable to make arational choice.
You set yourself up to fail andact shocked when you do.
Then the big moment comes.
(06:12):
The table is full, the smellsare strong.
You've been fantasizing aboutthis meal since the morning.
You sit down and pile food ontoyour plate with no thought
behind it.
Not because you want it, notbecause it tastes good.
You pile the food on becauseeveryone else is doing it.
You pile the food on because itlooks festive.
You pile the food on becauseyou think you should.
(06:34):
You do it without intention.
The worst part is that half ofwhat you take is food you don't
even enjoy.
You take it because it'stradition.
You take it because your familyalways makes it.
You take it because it feelsrude not to.
None of those reasons arechoices, they're reactions.
Then there's the true beast ofthe holiday.
(06:56):
Stress, noise, family chaos.
You could run a fullpsychological experiment based
on what happens at the averagehousehold on Thanksgiving.
People drink too fast and toomuch, they talk too loud, they
eat to cope, they eat to fillawkward silence, they eat to
avoid the relative who stillinsists you should take the
Tupperware home.
(07:16):
The food becomes a shield, adistraction, a way to escape the
pressure in the room.
You think the food is theproblem.
The real reason is that you letthe room run your emotions.
And once your emotions run you,your choices evaporate.
Then you take it one stepfurther.
You blame the day.
You woke up on a Friday feelingbloated and angry, and
(07:37):
immediately point to theholidays the reason.
You act like Thanksgivingforced itself upon you.
You talk about the day like ithas some kind of agency.
You shrug and say things like,it's the holiday season to
excuse what actually happened.
You hand all the power over tothe calendar.
You avoid the part where yourchoices drove every single
(07:57):
moment.
Holiday weight does not comefrom Thanksgiving dinner.
The idea, well, that's just acomforting lie.
It comes from unchecked choicesbefore the meal.
It comes from chaotic choicesduring the meal, and it comes
from the spiral you triggerafter the meal because you feel
guilty about what you did.
The weight gain comes from theway you think.
(08:18):
It comes from the way youbehave, and it comes from the
second you decide to abandonintention.
Stop dining and start choosingexists for days like this.
Choosing cuts through thenonsense and it removes the
drama and it forces you to stayawake instead of letting the day
hypnotize you.
You choose whether your habitscount, and you choose whether
(08:41):
you walk in starving.
You choose whether you takefood you don't even want.
You choose whether you letstress run your fork or take a
breath and slow down.
You choose whether the daybecomes a disaster or a moment
of sanity.
The trap is not the holiday.
The trap is the story you tellyourself about the holiday.
You keep repeating that storybecause it protects you from
(09:03):
owning your behavior.
But ownership is the only wayout.
Choice is the only real poweryou have at the table.
Every moment of the day givesyou another chance to choose how
you want to show up.
And when you choose withintention, the holiday
completely loses its grip.
The chaos quiets down, and theday becomes what it was always
meant to be (09:25):
a meal, a celebration, a moment, not a
crisis, not a threat, and not anexcuse.
Thanksgiving is not the trap.
Your unchecked choices are, andthe minute you start choosing
on purpose, the trap disappears.
Dieting collapses this weekbecause dieting is built for a
world that doesn't exist.
(09:45):
It assumes your schedule isclean, your emotions are quiet,
and your environment is totallycooperative.
None of that happens duringThanksgiving week.
Life is loud, people are amess, food is everywhere, stress
shows up and sits at the tablelike an uninvited guest.
Diets are not built forreality, they're built for
fantasy.
That's why they fail the momentthe holiday season hits.
(10:07):
Diets rely on rigid rules.
Eat this, avoid that, followthese numbers, stay inside the
lines.
Those rules work when nothingis happening in your life.
They collapse when the roomgets loud.
Thanksgiving destroys theillusion of control that dieting
gives you.
You walk into a home filledwith childhood favorites,
emotional triggers, and memoriesthat still hit you.
(10:28):
You can't fight that with arule on a piece of paper.
You can't overcome that with alist someone created in some
office somewhere.
Diet rules fail because theynever belonged in a holiday
setting in the first place.
Then there's the good newsversus bad news thinking.
Diets train you to split foodinto teams.
Vegetables are good, stuffingis bad, mashed potatoes are bad,
(10:50):
pie is bad.
If you think that you're nuts.
But anyway, you convinceyourself that certain foods
define your moral worth.
You take one bite of somethingon your bad list and instantly
announce the day is ruined.
The day is ruined, the rest ofthe week follows.
One cookie becomes a free passto binge.
One slice of pie turns intoleftovers for breakfast.
Diet thinking is dramatic.
It pushes you into extremes.
(11:12):
You fall into that patternbecause the rules tell you
there's only success or failure,no middle ground, no
flexibility, no forgiveness.
Dieting teaches you to collapsewhen things aren't perfect.
Thanksgiving just makes thatcollapse even faster.
You sit at the table surroundedby emotional landmines, a
comment from a relative, maybehits an old wound, a tradition
(11:35):
that can bring up somethingunresolved, a moment of stress
that triggers a reaction youdon't even expect.
Diet expects you to rise aboveemotion as if you're a machine.
Here's a little bit of news: you're not. (11:44):
undefined
You're a person with history, afamily, and a set of emotional
patterns that don't vanishbecause you decide to count
calories for a few weeks.
When emotion rises, willpowerdrops.
That's not weakness, that'sjust biology.
Dieting ignores that and thenshames you when you behave like
(12:05):
a human being.
Thanksgiving week, full ofemotion.
That's the part that you keepforgetting.
You're not walking into acontrolled environment.
You're walking into a roomfilled with family dynamics,
expectations, responsibilities,memories, stress, pressure, and
food with emotional meaning.
Dieting tries to pretend thatnone of that matters.
(12:25):
It expects you to sit therewith a monk-like discipline
while everything around youpushes your button.
This is why dieting fails.
It demands resistance insteadof choice.
It demands perfection insteadof presence instead of being
present.
Dieting tells you to fightthrough temptation.
Fighting is fucking tiring.
(12:48):
Fighting drains you.
Fighting never worked for long.
That resistance crumbles whenthe stress rises and it
collapses when the room shifts.
Resistance is a losing strategybecause it depends on force,
not intention.
Dieting tells you to grit yourteeth through the entire day.
You try, you fail, then youblame yourself instead of the
(13:09):
plan that never stood a chancein the first place.
The real problem is not thatyou lack discipline.
The real problem is thatdieting trained you to outsource
your power.
You hand your control to rules,charts, restrictions, and all
kinds of other bullshit.
You tell yourself that you'llbe fine as long as you follow
the plan.
But the second the plan breaks,and it will break, you break
right along with it.
(13:30):
Dieting never taught you how tochoose, it taught you how to
obey.
Obedience works until somethinginterferes.
Thanksgiving interferes loudly.
Stop dieting and start choosingworks because it does the exact
opposite.
Choosing sits inside of reallife and it accounts for emotion
and it understands that theroom will shift.
(13:52):
Choosing knows people cantrigger you.
Choosing gives you thestructure without rigidity.
Choosing gives you controlwithout punishment, and it
teaches you to take the nextstep even when the last step
wasn't perfect.
Dieting fails because it relieson resistance.
Choosing succeeds because itrelies on awareness.
(14:13):
Dieting collapses when lifegets loud.
Choosing gets stronger.
Dieting expects you to shutdown your humanity.
Choosing expects you to use it.
And dieting sets you up forguilt, and choosing keeps you in
the game.
Thanksgiving exposes the cracksin every diet because the
holiday doesn't give a shitabout your rules.
(14:35):
But it rewards the person whoknows how to choose, the person
who stays present, the personwho understands that emotion is
part of the day.
The person who can own everymoment instead of inviting it.
That's why dieting fails duringthe holidays.
And it's why choosing winsevery time.
Choosing works because it fitsthe world you actually live in.
(14:58):
Not the imaginary one whereyour schedule never changes,
nobody pisses you off, and everymeal is perfectly curated
moment with zero pressure.
Real life is unpredictable.
It throws shit at you.
It throws stress at you, itthrows emotional patterns at
you, you thought you outgrew.
Choosing, on the other hand,gives you a way to stay in
control inside of all that.
(15:18):
Instead of waiting for life toquiet down.
Here's the reality (15:21):
life never quiet down.
You already know what happenswhen you try to force yourself
through a holiday with rules.
The room shifts.
Someone says something thatsends you right back to being 12
years old.
A dish you didn't expect hitsthe table.
Oh, that happened to me all thetime.
I'm not going to eat, and thenboom, that did.
Your emotions take over.
And the structure you'reholding on to falls apart.
(15:43):
Choosing is not structure likethat.
Choosing is present.
It's about being present,thinking before you put anything
in your mouth.
It keeps you aware of whatyou're doing instead of shutting
down and going into autopilot.
When you choose, you walk intothe day with clarity instead of
tension.
You think about how you want tofeel after the meal instead of
obsessing over how perfect youneed to be during the meal.
(16:05):
That alone changes everything.
People get stuck because theynever ask themselves that
question.
They think the point ofThanksgiving is to eat
everything in sight or avoideverything in sight.
Choosing gives you that middleground that feels sane, for lack
of a better word.
You eat what matters to you,you leave what doesn't.
You stay connected to what youwant later instead of what's in
(16:27):
front of you right now.
Choosing also gives yousomething nobody ever talks
about relief.
You stop performing andpretending that the holiday
forces your hand.
You stop making every bite anevent.
You have to pay attentionwithout obsessing.
You enjoy the food withoutlosing the plot.
Guilt no longer drives you.
And once guilt is gone, thespiral dies with it.
(16:49):
Most people don't overeatbecause they're hungry.
They overeat because they feelbad about the first choice they
made.
Choosing kills that story.
You own the moment and then youmove to the next moment with a
clear head.
The power of choosing is thatit keeps you engaged.
You're not checked out, you'renot panicking, you're not
waiting for the damage to hit.
You're in the moment, steeringthe moment.
(17:11):
That's the difference betweenfeeling out of control and
feeling calm.
You're not trying to wrestlethe holiday into behaving.
You're simply responding towhat is happening with
intention.
You make one choice and thenanother and then another.
Each one keeps you stable.
None of them, none of themdemand perfection.
(17:32):
And the choosing works becauseit adapts, it bends, it shifts
with you, it holds up whetherthe day is peaceful or fucking
nuts.
It lets you enjoy what matterswithout turning the table into a
crisis.
And it puts you back in chargeof your behavior instead of your
behavior running wild behindyour back.
So you don't need a perfectplan.
(17:53):
You need awareness andpresence.
You need ownership.
When you choose, you get all ofthat.
And once you have that, youwalk through the day with
control you didn't know you had.
That's why choosing works.
It fits your life, it holds upwhen everything else cracks.
So that was a lot of talk, butnow I want to give you a few
(18:18):
things that will help you keepcontrol on Thanksgiving.
Not hypothetical moves, notPinterest wellness, bullshit.
Actual, real, simple actionsthat work because they keep you
choosing instead of just fallinginto autopilot.
So let's start with breakfast.
The real one.
Not coffee, not a bar you foundat the back of a drawer, an
(18:39):
actual meal, protein, somethinggrounding.
When you skip breakfast, you'renot being strategic.
You're creating the perfectconditions for a binge.
Your body is not impressed byyou saving calories.
It responds by making youravenous.
And ravenous people do not makethoughtful choices.
They grab whatever's closestand eat like someone's timing
(19:00):
them.
Eating breakfast keeps yourbrain ready.
So you walk into the meal as ahuman being, not a tornado.
Next thing is pick the foodsyou actually want.
I know that sounds obvious, butmost people never do it.
I never did it.
They load their plate withitems they don't even like.
And they do it out ofobligation or because their
family expects them to.
They do it because it's atradition.
(19:22):
None of those reasons arechoices.
They're habits you inheritedand kept without ever
questioning them.
You don't need to eateverything that appears on the
table.
You get to choose what mattersto you.
That one shift alone cuts outhalf of the overeating without
you even trying.
Then, of course, there's theportion problem.
Stop letting the size of theplate dictate your behavior.
(19:45):
The plate is not your coach.
When you serve yourself basedon how much space is available,
you're not choosing, you'recomplying.
Choose the portion size beforeyou scoop something out.
Think about how you want tofeel after the meal, not how
impressive your plate looks inthe moment.
When you serve yourself withintention, you leave the table
(20:07):
feeling calm instead ofdefeated.
Next thing, drink water.
Not to fill up, not as a hack.
Drink because your mind worksbetter when your body is
hydrated.
Dehydration makes every cravinglouder.
It convinces you that you wantmore food when you actually just
need water.
A few glasses throughout theday, keep your decisions of
(20:27):
crystal clear.
Clear decisions are easier tochoose.
Walk after the meal.
Not as a punishment and not asa workout.
Walk because the movementresets your system.
It helps your digestion, itclears your mind.
It breaks the inertia ofsitting around the table
convincing yourself you ruinedthe day.
A walk signals to your bodythat the meal is over and the
(20:49):
rest of the day is yours.
And then we get to the movethat holds everything together.
Own every decision.
If you had more than youplanned, own it.
If you chose exactly what youwanted, own that too.
If you had a dessert, fuckingown it.
The spiral only begins when youpretend you weren't in control.
(21:10):
Ownership kills that story.
The moment you acknowledge thatyou made the choice, the shame
disappears.
And once the shame disappears,the data no longer runs away
from you.
Everything comes back tochoosing, not reacting, not
coping, not checking out.
The moves, the things that Ijust told you work because they
keep you present.
They keep you connected toyourself instead of to the chaos
(21:32):
that's going on all around you.
They let Thanksgiving be a mealinstead of a meltdown.
So you're not trying to beperfect.
You're trying to stay awake.
You're trying to choose yourday instead of letting the day
choose you.
When you follow those simplethings that I just told you,
control becomes simple.
Calm becomes natural, and theholiday becomes something you
enjoy instead of something yousurvive.
(21:54):
Here's the next piece.
The holiday season doesn'tbegin in December.
It begins the moment you sitdown at that Thanksgiving table.
That's your kickoff.
That's the moment shapes thenext six weeks.
People pretend thatThanksgiving is an isolated
event, but we all know it isn't.
It's a domino that tips therest of the season.
If you walk into that daychoosing with intention,
(22:17):
December becomes manageable.
If you walk in hoping for thebest, the season just chews you
up.
Thanksgiving sets the tone foreverything that follows.
You know exactly how this playsout because you've lived it.
When you start the seasondrifting and reacting, you spend
the next six weeks in a fog ofovereating, guilt, I'll start
(22:37):
Monday, and the desperate resetsthat never stick.
When you start the seasonchoosing your behavior instead
of excusing it, the next sixweeks feel completely different.
You stay grounded, you stayconsistent, and most
importantly, you stay in charge.
If you choose well now, youkeep your power.
That one day builds momentum.
(22:58):
You walk into December withclarity instead of panic.
You don't feel like you need tomake up for anything.
You don't wake up regrettinglast night's chaos.
You don't let one meal becomethe justification for a weeks
long binge.
You move through the seasonwith intention because you
started with intention.
You chose the day instead ofletting the day choose you.
(23:20):
If you fall into that dietthinking, that restriction, that
oh, that all or nothing, theseason totally steamrolls you.
Diet thinking has one speed,all or nothing.
Perfect or destroyed.
You slip once, and suddenly theentire month becomes a
free-for-all.
You convince yourself thatyou'll fix everything in
(23:41):
January.
Wow, how many times have yousaid that?
You wait for the perfect day.
Start fresh.
That day never shows up.
December is fucking loud.
December is messy.
It's got events and parties andtravel and family and
exhaustion and food everywhereyou go.
Waiting for calm conditions inDecember is like waiting for
(24:01):
silence at a rock concert.
It's just, it's not happening.
Choosing handles all of it.
Choosing meets the chaos andworks inside of it.
At parties, when you'restressed, travel, anything that
triggers you, long nights, loudroots, emotional landmines.
Choosing doesn't need perfectconditions.
Choosing can adjust.
(24:22):
Choosing keeps you connected towhat you want instead of
letting the environment run yourbehavior.
Choosing gives you the abilityto enjoy the season without
losing yourself in the season.
You feel normal and steady.
You feel like you're in controlbecause you never give that
control away.
Dieting can't do that.
Dieting collapses under holidaypressure.
(24:45):
Dieting demands perfectionduring the least perfect time of
the year.
Dieting asks you to resisteverything, and resisting is the
last thing your brain can do.
Dieting leaves you waiting fora moment where everything aligns
and you finally start again.
That moment, it it never comes.
(25:05):
Choosing removes that fantasy.
Choosing gives you action rightnow, not later, not after the
event, not after the slip, rightnow.
Choosing is the only approachthat survives the summer because
it fits real life.
It meets you where you are, itmeets the stress, it meets the
emotion, it meets the schedule,it holds up no matter what hits
(25:29):
your day.
It gives you structure withoutthat rigidity.
It gives you freedom withoutchaos, and it gives you calm
without restriction.
This is where the seasonbegins.
And how you choose heredetermines everything that comes
next.
If you made it this far in theepisode, let's wrap it up the
right way.
(25:50):
You're one decision away fromcontrol.
Not one diet plan, not onereset, not one Monday, one
decision.
The next one you make.
That's the part that mostpeople ignore because it puts
the responsibility squarely backwhere it belongs.
On them.
Not the holiday.
Not the food, not the chaos.
On them.
And now on you.
(26:11):
Choosing is the only thing thatworks because it fits your
actual life.
It works when the room is loud.
It works when the schedule ispacked.
It works when the stress hitsyou in the middle of the meal.
You choose your behaviorinstead of hoping your willpower
magically shows up and carriesyou.
Willpower never carries anyone,but choice does.
(26:31):
You choose how the day goes,you choose how the night ends,
and you choose what to do next.
Dieting never taught you that.
It's only taught you how torestrict and how to judge
yourself and how to fall apartthe second things get real.
So if you want more guidanceevery week without the noise,
get my free weekly tips atjonathanressler.com.
(26:52):
It's just one clear action withno fluff, no drama, no
bullshit.
Something you can use in youractual life, not the imaginary
version where everything staysperfect.
These tips keep you focused andconsistent, and they keep you
choosing even when things get alittle bit hectic.
And if you want the completeplaybook, read my book, Shut Up
and Choose.
It's the straightest lineyou'll ever find between where
(27:15):
you are now and where you wantto be.
It's how I lost 140 poundswithout starving, without
gimmicks, and without pretendinglife had to be perfect.
I didn't take a supplement, Ididn't take a shot, I just made
choices.
It shows you how to think, howto act, and how to choose.
Basically, how to build controlthat actually sticks.
And if you're really seriousabout changing your life right
(27:37):
now or maybe after Thanksgivingweekend, reach out.
If you're done circling thesame frustrations and ready to
transform for real, I can guideyou through it.
Not with gimmicks and not withpep talks, with the same
approach that rebuilt my entirelife.
If you want to step into theversion of yourself, you keep
pretending you're waiting forthe right time to become, then
let's get started.
(27:58):
So carry everything from thisepisode into this holiday season
because you're not powerless,you're not trapped, you're not
at the mercy of a holiday plateof food.
Every moment gives you anotherchance to choose the direction
you want.
You can stay in control if youstay awake.
You can stay on track if youstay honest, and you can feel
(28:18):
proud of yourself instead ofdefeated if you choose your way
through the day instead ofpretending the day invented your
problems.
Now, enjoy the holiday season.
Stop making excuses.
It's time to shut up andchoose.
Announcer (28:35):
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 a little
secret.
No fucking gym.
And guess what?
(28:56):
You can do it too! We hope youenjoyed 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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