No-BS Intro And Credibility

Annoucer 0:01

You're listening to Shut Up and Choose. The no bullshit, no excuses podcast for people who swear they want to lose weight, but keep choosing everything that stops them. And before we continue, if you're gonna bitch and moan and egg like a fucking pussy the entire time, skip this one. Listen by Jonathan Wrestler. This dude dropped 140 pounds with no shots, no diamonds, no pills, and not one single fucking membership slide at the gym. Just real promises that fit real life. If you're tired of gaming, you're tired of the bullshit, and ready for somebody to finally call you out and tell you the truth, you are in the right place. This show punches all of them right in its fat face.

Jonathan Ressler Transformation Guide 1:11

Now drink water, don't drink water. All the crazy stuff. They really have no clue what they're talking about. They're just trying to sell you some kind of product. So, two things today. First is I hope you listened to my new opening intro. I was pretty excited. I was going to roll it out for the new year, but I was so excited about it, I rolled it out early, and today is the first day it's on there. So that's number one. Number two is today I'm actually announcing something really

Announcing The Choice Weight Analysis

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powerful. It's called the choice weight analysis, something that I built, and it takes you under five minutes and gives you a clear look at the choices driving your weight. So no dieting rules, no nonsense. You get a score, the patterns that are holding you back, and the first steps to fix them. If you want to know why you're stuck and what to do next, start there. You can find it on my website, jonathanressler.com, in case you don't know, and just look for the button that says choice weight analysis. So

The January Myth And Excuse Cycle

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here we are in December, and I figured let's talk about the end of the year. So December shows up and suddenly everybody becomes a strategist, right? People start announcing their big January plans like they're launching a company. They talk about how everything will change once the calendar flips. They act like January comes with some kind of magical upgrades. Meanwhile, they're in the kitchen inhaling cookies and convincing themselves that it doesn't count because it's December. But here's the truth: nothing special happens on January 1st. Your metabolism doesn't reset, your cravings don't disappear, your schedule doesn't suddenly cooperate. Anything that changes is the pile of excuses you built over the last four weeks. December exposes who wants results and who wants a storyline. And the storyline this month is always the same. They're gonna wait for the perfect start, the clean break, that blank slate. And in reality, they're just avoiding responsibility. The holiday season becomes a month-long performance of I'll fix it next year. People pretend they're being thoughtful and intentional when they're choosing the path that just has the least resistance. Diets make it easy. Diets give people rules they never plan to follow. And diets basically remove responsibility and offer a ready-made excuse when things fall apart. That's why people love them. Diets let them feel productive without doing anything that leads to real change. Stop dieting and start choosing exists for this exact moment. Choosing forces you to be honest about how you eat and how you live right now. Not after the party is over, not after the decorations come down, not once life calms down. Choosing demands action inside of the chaos because that's where your real life happens. If you choose well during December, everything after December becomes simpler. If you wait for calm, you'll never start. And let me spell out who I speak to here. I work with people who want to lose weight to get healthy, people who want their blood pressure to go down, people who want energy again, people who want to feel better in the life they already live. These are people with jobs, families, and responsibilities. They don't want rip dabs. They don't want to spend hours in the gym. They want control. They want health, and they want their life back. For them, choosing matters more than anything because their life will never hand

December As A Mirror For Habits

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them the perfect conditions. Momentum comes from the choices you make today, not promises you make for next month. When you choose now, you walk into January already in motion. You feel lighter, clearer, and you feel like you're in control. While everyone else is in a sugar fog trying to remember what day it is, you're already ahead because you refuse to wait for the calendar to fix you. If you want to change, if you really want change, you start in the mess. You start in this stressful time, this stressful month. You start when every excuse is sitting right in front of you. That's where the real results begin. December is not an obstacle, it's not a test. And if you're serious about your health and your life, you take control now, not later. So let's talk about how you do December. Not people, not everyone, you. Because December exposes your habits louder than any other month, and you know exactly what I mean. You walk into that first office party telling yourself you're going to be in control. You swear you'll only grab a little. Then you see the food table and your brain just shuts off. You pile a huge plate like you haven't eaten in three weeks and call it a treat. Then you blame the party and you pretend that the food made the decisions for you. You walk out acting like it was a rare exception. You know that's not true. You have five more parties lined up, and every single one of them, there'll be a treat waiting for you like it's a once-in-a-lifetime situation. Then the travel hits. You act like airports exist outside the laws of decision making. You skip breakfast because you want to be good, and then you show up for your flight, starving, and grab the first thing that you see. You land even hungrier and convince yourself that it's impossible to choose well on the road. You behave like travel removes your intelligence. It doesn't. It removes your excuses. It shows you how fast you hand over control when you get tired. And then stress, that's next. And December has plenty of stress with work deadlines and family shit and money pressure, schedule all over the place. You turn every stress into a permission slip. You reach out for food because you had a long day. You're gonna graze late at night because you're irritated. You snack in the car because you're overwhelmed. Sure, you call it comfort, but it's not comfort, it's avoidance. You use stress as the reason to stop choosing. Then you tell yourself, hey, it's only temporary. And then we have the leftovers, the cookie, the cake, the random tins of candy, all that crap that you get in December. All of it sits in your kitchen like a trap you set for yourself. You tell me food is calling your name. You keep it on the county, you walk by it nine times a day and you eat it just because it's there. Then you tell yourself you had no choice, but you did. You chose to turn your house into a dessert buffet. You chose to pretend proximity is destiny, and you eat at night and then swear to clean it up in the morning. You know what? You never do. And by mid-December, your routine is predictable. You wake up motivated, you promise yourself today's gonna be different, you skip the meals to make up for yesterday, you run through the day on fumes, and then the nighttime hits, and you're hungry, you're irritated, tired, and completely unprepared. You eat fast and you eat more than you want because your body is desperate. You go to bed annoyed and defeated, and you tell yourself the same lie over and over again. Tomorrow. You'll start again tomorrow. You repeat this cycle for the entire month. You think you're making isolated exceptions. You think that you're being flexible, and you think that each night stands alone, but you're not being flexible. You're training yourself to surrender

Parties, Travel, Stress, And Leftovers

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every time life gets busy. You're building habits that follow you into the new year. You call it the holiday season, I call it the four-week crash course on inconsistency. And let me be clear without repeating what I said earlier. The people I speak to are not living for the gym or chasing abs. They're real people with real stress. They're the ones who want to feel healthy, steady, and in control of life they already have. December shows you exactly how easy it is for them to forget they still have choices when life gets chaotic. Their struggle is not a lack of effort. Their struggle is believing chaos removes responsibility. Guess what? It doesn't. And listen closely here. You're not struggling because December is hard. You're struggling because you keep pretending December removes your responsibility. You treat food like it has power, you treat events like they control you, and you treat stress like it owns your choices. And again, it doesn't. This is what start tomorrow thinking looks like when you zoom in. It's not dramatic, it's not complicated. It's a series of tiny moments where you hand control over to whatever's basically easiest. You skip breakfast, you avoid planning, you say yes to everything in front of you, then you pretend the month did this to you. The month didn't do anything at all. You did. And here's the part you need to hear. You're not making exceptions, you're building habits, you're rehearsing the exact behavior that keeps you stuck every year. You rehearse surrender, you rehearse inconsistency, and of course you rehearse the guilt followed by all those empty promises. Then you walk into January confused about why nothing changes. But I want you to see December for what it is. It's a mirror. It shows you how you behave when life gets busy, it shows you how quickly you toss your standards when the season feels special, and it shows you how much you rely on the fantasy of tomorrow instead of the reality of today. This is why stop dieting, start choosing matters. Choosing cuts through all of this bullshit. Choosing stops the performance and it forces you to take ownership in the exact moment your excuses get loud. Choosing says you can walk into an office party and make one strong decision. Choosing says travel doesn't erase your judgment, and it says stress doesn't get to run your life. Choosing says leftovers are not the boss you are. So when you choose, you interrupt the loop. You stop waiting for the clean slate, you stop giving December the power to derail your entire year. And here's the secret when you choose well in December, you walk into the new year with a momentum everyone else wishes they had. This month is not working against you. Your excuses are. And the second you see it, everything changes. Stop dieting, start choosing. That's it. And start choosing in December because this month tells the truth about your habits, and you get to decide what story you carry into January. So let's talk about the price you pay for delaying your choices. Not the imaginary price you say you'll deal with in January, the real one, the one your body feels before this month even ends. When you keep putting off decisions, your energy tanks, and you know the feeling. You wake up tired because your routine has been shit. You drag through the afternoon, your brain feels foggy, tell yourself you need caffeine when the truth is you need consistency. Your body can't run well when your eating pattern looks like a roller coaster. Skipping meals all day and overeating at night destroys your energy. You're not broken, you're underfueled and overwhelmed. Then the cravings hit hard, they hit loud, they're predictable as hell. Holiday food is not magical. Your lack of structure created the perfect storm. You under eat all day and then expect willpower to save you at night. Your blood sugar is all over the map, and your body is desperate. Cravings thrive in that environment. You set the trap, then act surprised when it goes snap. And here's where the real life truth matters. You're not someone living for the gym. You're not someone scheduling your life around macros and workouts. You're someone trying to stay healthy inside of a busy life. That means your choices matter even more. When your schedule's packed, you can't afford a month of delayed decisions. Your body feels

The Cost Of Delayed Choices

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it immediately. That pattern doesn't just stay in December, it follows you into January, and that's why you hit the new year feeling heavier, slower, and frustrated. You thought January would feel fresh. Guess what? It doesn't. It feels like recovery. You're not starting a transformation, you're digging yourself out of a hole, built one delayed decision at a time. One avoided choice in December doesn't stay one, it becomes a chain reaction. You skip breakfast, then you feel tired, then you grab some junk at lunch, then you feel guilty, then you binge at night, then you wake up determined and you start skipping meals again. The loop repeats for four weeks. By January, you're not starting at zero, you're starting from negative 50. And that cost isn't only physical. Every time you promise yourself you're going to start again tomorrow, you damage your confidence. You teach yourself that your own word is unreliable. You create a version of yourself who hesitates. When January shows up, you wonder why you feel like shit and unmotivated. You spent a month practicing doubt. January becomes easier the moment you stop relying on January. If you start choosing now, you walk into the new year with momentum instead of regret. You feel lighter because you took control and you feel clearer because your choices matched your goals. You definitely feel capable because you prove to yourself that you can handle the chaos without waiting for the perfect moment. Here's a simple system you can use right now so you see progress before the year ends. Keep it clean, keep it honest, okay? Make one eating choice each day that keeps you steady. Not perfect, steady. Choose a meal that gives you energy instead of chaos. Make one movement choice that gets your body working. Ten minutes is enough. You don't need a gym, you don't need some crazy challenge, you need consistency. Then make one nighttime choice that protects your progress. Decide what you will not do after dinner. No grazing, no wandering into the pantry. Just set one boundary that keeps your day intact. Track those choices for 10 days. Watch what happens. You'll see more progress in 10 days of choosing than you've ever seen in a whole month of dieting. You'll feel more in control in 10 days than you felt all year. This is the cost of delayed choices, and this is the power of choosing right now. Stop pretending the calendar will save you. Take control before the year ends, and you'll walk into January stronger than you've ever been because you finally stopped waiting and started choosing. So let's talk specifically about how you fix December. You don't fix it with a diet or with a plan someone printed off the internet. You don't fix it with a color-coded chart that collapses the second someone brings cookies into the office. You fix December with choosing. One decision at a time. You need a system you can use today because waiting for the calendar to rescue you has never worked for

A Simple 10-Day Choosing System

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you. You know that. Let's not bullshit each other. You've seen it, you've lived it. So let's cut the shit and get into it. So here are the three steps: the real steps. Steps you can repeat every single day without stress. Steps that work in real life because that's who you are. That's where you live. You're someone trying to lose weight to get healthy, not someone trying to live in the gym. So here's step one. It's just one immediate choice that stops the slide. For me, that choice was breakfast. It was my anchor. I ate overnight oats every morning because it kept me steady. It wasn't trendy, it wasn't exciting, it wasn't Instagram worthy. It just worked. It kept me full, it kept me calm, and it stopped the midday crash that used to destroy me. And this was a major upgrade from where I started. My old breakfasts were disasters. Two everything bagel stacked with tailor ham and cheese, you know, that kind dripping with grease and salt, pepper, ketchup if I was feeling fancy. If I wasn't inhaling that, I was eating a couple of blueberry muffins the size of a small planet with a couple donuts on the side. Then I wondered why I felt like shit by lunch. Choosing overnight oats wasn't perfection, but it was stability. It was one decision I didn't have to negotiate. It was automatic. That one choice killed my cravings. It shut down my late night snacking, and it kept my entire day from falling apart. You need your version of that. One food choice you can rely on. It doesn't have to be perfect, doesn't have to be rigid, just reliable. Something keeps your health front and center inside the life that you're already living. Step two, make one environmental change that sets you up instead of tripping you up. So December turns your environment into a sugar obstacle course. Leftovers, gifts, snacks, break room chaos. You pretend you can't resist. The truth is you've arranged your space to make resistance impossible. The food isn't hunting you. You put it right where you'd walk into it ten times a day. So you make one environmental change. Just one. Clear the counters so your kitchen stops looking like a dessert museum. Pack something predictable for work so you stop scavenging and freeze half the leftovers so they stop stalking you at night. When I was losing weight, I stopped keeping my triggers in plain sight. Not because I was giving them up forever, because I never gave them up, but because I respected my health enough to remove the friction while

Three Daily Steps That Work

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I built some momentum. You need the same approach. This is what real people do when they want real results. Step three, one nighttime rule that keeps you from blowing up the entire day. Nights are where a lot of this shit falls apart. This is where you negotiate with yourself. You lose the negotiation, then you promise tomorrow will be different. You need a rule, a simple one, a rule that protects your progress. My rule was no added sugar after dinner. That was it. If it had added sugar, I didn't touch it at night. I wasn't starving myself. I wasn't closing the kitchen. I ate fruit, apples, berries, grapes, real food. It kept me satisfied. It kept me sane. That one rule saved me thousands of calories and even more frustration. This is exactly how choosing works. You don't have to overhaul your life. You don't. You choose one thing at a time. You choose breakfast so the day doesn't collapse. You choose one environmental tweak so you can stop. Ambushing yourself. You choose one nighttime boundary so your day doesn't end in chaos. Tie all three of those together, and you have a system built for December and way beyond. It's not a fantasy aversion of December where life is calm. The real December. Office parties, travel, stress, leftover, kids, schedules, deadlines, all of it. People who choose now walk into January already in control. They don't spend the first two weeks undoing the damage. They don't feel miserable, and they sure as hell don't feel behind. They walk into the new year with momentum because they didn't surrender the month that everyone else uses it as an excuse. Stop pretending the calendar will fix anything. It won't. Choose now. Choose today. Choose before the year ends. And watch how different your January feels when you start leading your choices instead of hiding behind them. So to wrap it all up, here's the truth you need to hear. Without the sugar coating everyone else gives you, January fixes no one. People act like January is a magical portal while discipline appears and old habits evaporate. Guess what? It doesn't work like that. January is a date. Your patterns don't reboot because the ball dropped. Your cravings don't reset because you bought a new planner. Your consistency doesn't improve because you feel emotional for 10 seconds. Momentum is what changes you. Momentum is what carries you, and it's what gets you the results you can maintain in real life with real responsibilities. And momentum only comes from the choices you make now, not next week, not when the calendar says it's time. Now you get to walk into the new year already in control, or you can drag yourself across that line feeling heavy, frustrated, and feeling like shit because you spent December practicing inconsistency. That's the truth. No diet or challenge changes that reality. This is exactly why I built that thing that I was telling you about before. The choice weight analysis takes under five minutes. By the way, it's 100% free. It gives you a clear score and exposes the patterns you repeat that keep you stuck. If you want a fast way to understand where where your momentum disappears, run it and take a look at your results. It's blunt, it's useful, and it shows you the choices that move you forward and the ones that pull you off track. Start there if you want some clarity instead of waiting for some date on a calendar. This is also why I created

Momentum Over Calendars

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my free weekly tips. They're not some inspirational fluff, they're not recycled diet quotes. I mean, these are tips that show you how to navigate real life with real stress and still stay in control. They show you what you can do in exact moments that you usually slide. They break down your patterns in plain language. They give you choices you can use today. People tell me the weekly tips keep them stable without pressure. They help them stop the emotional spiraling that leads to nighttime eating, and they help them stay steady when the work explodes. They also help them make one strong decision instead of throwing the whole day away. You can also get those on my website, jonathanwrestler.com. And again, they're free. And then there's my book, Shut Up and Choose. It's not a diet book, it's a guide to building real change in the real world. It shows you how to take control without feeling punished. When people read it, they tell me the same thing over and over again. They finally understand why dieting failed them. They see how simple choices change their life without forcing them into a lifestyle they didn't want. It also makes a pretty solid holiday gift for someone who needs a little kick in the ass. The book walks you through the psychological traps, the emotional triggers, the social patterns, and the daily decisions that shape your weight and your confidence. It gives you steps that fit your actual life. You don't have to memorize any fucking rules. You don't have to have any perfect days. It's the same system I use to lose 140 pounds and keep it off. And it's the same system people use every day with results they can maintain. You can get that on Amazon. The book is called Shut Up and Choose. Amazon bestseller, pretty exciting. Literally, thousands of people have bought the book, and I get emails all the time of people telling me how it's changed

Free Tools, Book, And Coaching

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their life. So over the past years, I've also been helping people one-on-one. And I've helped more than 300 people who've used my approach to lose over 13,000 pounds collectively. Of course, no one lost that much individually. That would be an impressive guy. But anyway, none of them went on a diet. None of them needed shots or pills. They didn't starve, they didn't avoid their life. They learned how to choose. They created results that lasted because the system matched the reality of their world. If you're ready for that level of transformation, connect with me. I help people who want to lose weight to get healthy and live better. People who want control and energy and stability in real life. You don't have to figure it out alone, unless, of course, you insist on it. So here's your decision point. You can start the new year from zero again, or you can start it already in motion. You can wait for January to save you, or you can build momentum right fucking now. It's your call. January doesn't fix anyone, I promise, but momentum does. Run the choice weight analysis, get the free tips, read the book, reach out when you're ready to transform your life. Now, do the only one thing that always works, and you know what that is. It's the shut up and choose.

Annoucer 25:47

If today's episode slapped you with some truth, good. That means it worked, and you've dropped the pussy attitude. Make sure to like, rate, and review, and connect with Jonathan on Instagram at JonathanResslerFatLoss, on YouTube at Jonathan Ressler and online at JonathanRessler.com. No gimmicks, no gimmicks, no excuses, no bullshit. Just smarter choices, starting the second you hit stop on this episode. Shut up and choose. Now go make a better fucking choice.