Annoucer: 0:00

You're listening to Shut Up and Choose. The no-bullshit no excuses podcast for people who swear they wanna lose way, but keep choosing everything that stops them. And before we continue, if you're gonna bitch in mom and make like a fucking pussy the entire time, skip this one. Skip Jonathan. 140 pounds with no shots, no times, no pills, and not one single fucking membership. Real choices live real life. If it's time to give me it's time to 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. Stop coming, start choosing. This is Shut Up and Choose. Now, here's Jonathan!

Jonathan Ressler: 1:08

Welcome back to Shut Up and Choose, the podcast that cuts the noise, the nonsense, and all the bullshit that the weight loss industry and the internet gurus and Instagram jerk offs are throwing your way, telling you, you gotta do this, eat this, don't eat that, do all this crazy shit. The truth of it is, none of it is actually true. All you need to do is make better choices. And that's what we're gonna talk about today. We're gonna talk about why you keep talking about weight loss instead of doing the shit that really works. Let's face it, you love the idea of flipping your life upside down overnight. New diet, new rules, new grocery list, a whole new workout schedule. You tell yourself, and I've told myself this a hundred times, but you tell yourself this time is gonna be different and you feel good and you feel powerful for like two, three days. Then real life shows up and the whole thing falls apart. You don't have a weight problem, you have a choice problem. You already know what drives weight gain. You know that eating shit at night packs on pounds. You know calories, liquid calories, they add up fast. You know that fast food, big problem. It hits your progress like a truck. And information, that's not what's missing from your life. But you keep choosing to chase dramatic results and resets instead of building daily behaviors you can repeat when you feel like shit, when you're stressed, when you're tired, when you're bored, you're emotional. Those big weight loss plans, they hook you because they feel exciting. You announce your new plan and you feel instant relief. You feel like you grab control before you earn control. You tell people you're cutting carbs or you're hitting the gym six days a week, which you know is total bullshit, tracking every calorie and meal, prepping every bite. You feel disciplined without actually proving any discipline. That emotional rush convinces you that change has already happened. And guess what? It fucking didn't. You chose a fantasy instead of choosing consistency. And the diet industry loves that cycle because extreme plans sell, and fast timelines sell, and transformation photos they sell. Nobody sells patience because patience requires responsibility, and real life crushes extreme plans. Work, stress, family problems, travel, emotion, and all that shit hits, and you fall back into the same food choices you practice for years. Your plant collapses because you chose intensity over repetition. Just look at your history. You cut out entire food groups. I know I have you promised that you're gonna do these long workouts. I certainly promise that, which never, which I never did, and they're impossible to sustain. You slash calories so low that your energy just goes into the shithouse. And you restart your life every Monday or the first of every month or every few months. You count how many times you've done that. You keep choosing these impressive plans over effective habits. Impressive plans, that feeds your ego. Effective habits, that's what changes your body. So your brain and your body both push back against extreme change. Your brain hates overload, and every new rule drains your mental energy. The more rules you pile on, the faster your discipline disappears. When energy drops, you default to, what do you think, familiar choices because they require less effort. Your body fights aggressive calorie cuts by driving hunger higher and energy lower. At the same time, you remove the comfort foods you use to cope with stress. So when pressure hits, you return to old eating habits because they feel automatic. Then you call yourself weak instead of admitting you chose a system built to fail. Small choices fix that because they remove the overwhelm and build repeatable success. One food decision repeated daily beats a perfect diet you follow for like two weeks. Those tiny choices, they build identity, and identity drives behavior. When you start seeing yourself as someone who chooses better food daily, your actions actually follow. Small choices lower resistance. Lower resistance builds consistency. Consistency is what drives fat loss. So replace soda with water at lunch or removing a nightly snack or adding some protein to your breakfast, stop eating after dinner, those choices sound small because they are. They're small. Small choices work because small repeats. Think about this. If you cut 150 calories per day, you create roughly 15 pounds of fat loss across a year. So one daily choice can reshape your body if you stop quitting on it. So you don't need another extreme plan. You need to stop hiding behind them. You need one choice you repeat until it becomes automatic. And remember, every bite is a choice. Every snack is a vote for the body that you're building. So your results come from repeated choices, not occasional bursts of effort. So let's talk about why you keep falling for big weight loss plans even though they keep punching you in the face. You're not falling from them because they work. You're falling for them because they feel good in the moment. They give you that emotional relief and the illusion that you finally grab control of your life. You're not choosing results when you jump into these fucked up plans. You're choosing comfort disguised as ambition. Big plans, I get it. They feel exciting, and that excitement hits like a drug. You tell yourself you starting fresh, you get all the new groceries, you throw out all the bad food, you sign up for a gym membership that you're never gonna fucking use. You announce your new rules like you're making a life-altering declaration. That minute, that moment when you do all that shit, that feels powerful and it feels disciplined. But all it is is emotional theater. You feel in control long before you prove you can stay in control. That's why diet culture thrives. The entire industry sells urgency because urgency sells. Nobody markets slow, repeatable choices because those require responsibility. They sell transformation photos showing someone shredded in like 12 weeks, as if that's possible. They sell you countdown calendars and programs promising dramatic changes before your next vacation or reunion or wedding or whatever the fuck you're aiming for. They push timelines because timelines create pressure and pressure creates emotional buying decisions. You're not buying a plan. You're buying hope. Then you blame yourself when the hope collapses because you chose speed over sustainability. Those extreme rules, they look impressive, but they also collapse the second real life shows up. And real life always shows up. Your work gets stressful, your boss dumps a bunch of shit on you, your kids get sick, you travel for business, your relationship goes with whatever it is, you get bored, you get tired, you got emotional. The moment your routine gets disrupted, your extreme plan starts cracking because it was built around perfect conditions. And as you've heard me say before, perfect conditions do not exist outside of social media. Look at the kind of rules you keep choosing. You cut out entire food groups because someone convinced you that carbs or sugar or fat, that they're all the enemy. I know I've I've fallen for that trap. And that works for about 10 minutes before cravings smash you because you didn't remove the food. You removed your ability to manage it. You promise two-hour workout commitments, like suddenly you have the schedule of some professional athlete. You slash calories so aggressively that your energy crashes and your hunger explodes, and you declare a complete lifestyle overhaul starting Monday or in the first of the month, or whatever day, like the calendar somehow creates discipline. So stop bullshitting yourself. How many times have you restarted your life? Not adjusted it, not improved it, restarted. New diet, new rules, new workout plans, new promises. Count how many Mondays you treated like a personal New Year's Day. That pattern isn't bad luck. That pattern is the direct result of choosing emotional excitement over sustainable behavior. And here's the part people hate hearing. You're addicted to the beginning. The beginning feels clean and hopeful. The beginning lets you believe the past doesn't matter because you're starting fresh. The beginning protects you from dealing with the boring middle shit where the real change happens. You keep choosing to feel motivated instead of choosing to be consistent. That motivation gives you a rush, but consistency gives you the result. You feel all in for that short burst. You feel like you're finally serious, then life punches back and your commitment hits the shithouse because it was tied to emotion instead of behavior. Sustainability works differently. Sustainability feels boring and repetitive, and it forces you to make the same choice when nobody's clapping, nobody's noticing, and nothing dramatic is happening. Sustainability is the place where permanent fat loss lives. Think about how extreme plans handle stress. They don't. They pretend stress doesn't exist. They assume that you'll always have time to meal prep, which is, in my mind, a complete fucking waste of time. They assume you'll always have the energy to work out, which I never do. They assume you'll always feel motivated and your emotions will politely step aside when you transform your body. That's fucking fantasy thinking. When stress hits, your brain is looking for relief. It goes straight to habits that you practice for years. And that's not weakness, it's pattern recognition. You train your brain to choose comfort under pressure. Then you expect a 30-day extreme plan to erase decades of behavior. So every time you choose a massive life overhaul, you're quietly admitting you don't trust yourself enough to make small daily improvements. You're chasing the dramatic gestures because they feel like control. Real control comes from proving you can repeat simple choices when you don't feel like it. It's choosing behavior you can sustain when work is chaotic or when your kids need you, you're traveling, or when your emotions are running fucking wild. The truth is simple and brutal. Excitement creates commitment. Sustainability creates results. You keep choosing excitement. That's why you keep restarting. You want fat loss to feel inspiring and dramatic. And fat loss, unfortunately, is repetitive and predictable when it works. It's built on daily choices that look almost boring from the outside. So you don't need another extreme plan. You need to stop choosing plans that collapse under real life. You need to choose behaviors that survive bad days and busy schedules and your wild emotional swings. You're not failing because you lack discipline. You're failing because you keep choosing strategies designed to make you feel powerful instead of strategies designed to make you consistent. So let's strip the emotion out of it for a second and talk about why big weight loss plants fail at a biological and psychological level. It's not about you being weak, it's about you choosing a system that your brain and body are designed to fight. Your brain rejects overload. When you launch into a massive weight loss overhaul, you pile rule after rule on your life. So it can be new food restrictions, some crazy ass new schedule, new tracking systems. You convince yourself discipline means handling all of it at once. What you're really doing is draining your mental battery faster than you can recharge it. Every rule you add forces your brain to make more decisions. Decision making burns energy. The more choices you force yourself to manage, the faster your brain looks for shortcuts. Those shortcuts lead straight back to your familiar behaviors. And that's not a character flaw, that's survival wiring. Your brain wants efficiency. You choose chaos and then act shocked when your brain chooses comfort. Your body also fights extreme calorie restrictions like it's under attack because honestly, it is. When you slash calories so aggressively, your body responds by increasing hunger hormones and dropping your energy levels. You feel hungrier, you feel more tired, you think less clearly. Then you expect yourself to maintain perfect discipline while your body is screaming for relief. That's not a plan built on strength, that's a plan built on punishment. At the same time, extreme dieting usually removes foods that you use as coping tools. Food is not only fuel for most people, food is comfort, food is stress relief. It's a reward. When you rip away those foods overnight, you're not only changing your nutrition, you're removing your emotional support system without replacing it. And then stress hits because stress always hits, and your brain runs straight back to the choices that feel familiar and safe. So old habits return on the pressure because they're automatic. You practice them thousands and thousands of times, and you train your brain to associate certain foods with relief and distraction or comfort. You can't erase years of repetition with a 30-day extreme plan. You keep choosing speed over stability, then blame yourself when stability never develops. Here's the simple explanation most people need to hear. Every new rule drains your mental energy. When mental energy drops, discipline disappears. When discipline disappears, you start breaking rules. Then you label yourself lazy or broken or lacking willpower. You attack yourself instead of attacking the system you chose. You never stop to ask if the plan itself was built to fail. And guess what? It was. You keep choosing plans that require perfection. Perfection collapses the moment life gets messy. And real fat loss comes from choices you can repeat when your energy is shitty, when your stress is high, and your motivation is gone. So if your plan only works when you feel strong, it doesn't work at all. You're not broken because you failed extreme plans. Those plans were designed to look impressive, but not survive real life. Failure usually means the system was flawed, not the person following it. So the moment you start choosing strategies your brain and body can sustain, consistency starts replacing frustration. Here's where most people roll their eyes and fuck this up. Small choices sound boring, and small choices sound weak. And small choices don't give you the emotional rush of declaring a full life overhaul. And that is exactly why they work. Small choices remove overwhelm and build results you can repeat when life stops being convenient, which is most of the time. You keep choosing perfect diets you can follow for two weeks instead of focusing on one food decision, you can repeat it for two years. That's the entire problem. Fat loss doesn't come from bursts of perfection, it comes from boring, repeatable decisions stacked together until they become who you are. One small food choice repeated daily beats a flawless meal plan. You abandon the second stress shows up. You want transformation to come from heroic effort, but transformation comes from predictable behavior. You keep chasing intensity because that feels impressive. But intensity burns out, it always does. Just think about it. But repetition builds results that stick. So tiny choices build identity, and identity controls behavior, whether you admit it or not. When you repeatedly choose better food options, you stop seeing yourself as someone who's trying to lose weight, dangerous term, I'm trying to lose weight, and start seeing yourself as someone who makes better decisions automatically. Your brain loves identity consistency. Once you believe you're someone who chooses better, your behavior starts aligning with that belief. That's why small wins matter, because they create proof. And proof changes how you see yourself. And how you see yourself changes how you act. Small choices also reduce resistance. The bigger the change you attempt, the more your brain pushes back and says, whoa, fuck that. When the resistance drops, consistency rises. And consistency drives fat loss way more than intensity ever will. You don't need to crush workouts or starve yourself into submission. You need to choose behaviors you can follow through on on your absolute worst day, not your most motivated day. Look at how simple this can be. Replace soda with water at lunch. Remove one nightly snack that you know adds calories you don't need. Or add protein to one meal a day so you stay fuller longer. Here's an easy one. Park further away from the entrance so you build movement into your normal routine instead of pretending you'll magically love cardio later. None of those choices look dramatic. They work because they repeat. Let's make this painfully clear with math. Cut 150 calories per day, and you create roughly 15 pounds of fat loss across a year. That's one regular soda. That's one handful of chips. That's one extra late-night snack you didn't need in the first place. You keep choosing to ignore small calorie decisions because they don't feel urgent. Those small decisions compound into massive results when you stop quitting on them. This is where people sabotage themselves. The tiny choices feel slow and you don't see the dramatic scale movement in two weeks. Your clothes don't suddenly fall off your body. You get bored, you get impatient, you convince yourself it's not working, and you run back to another extreme plan because drama feels productive. You're choosing emotional excitement over measurable progress again. But the truth is, tiny choices build momentum that become unstoppable if you let it. Momentum doesn't show up in a flash, it builds through repetition. And every time you make the better choice, you reinforce the next one. Every time you keep a promise to yourself, you strengthen discipline without needing motivation to carry you. See, you keep thinking you need a bigger plan, you need smaller choices that you refuse to abandon. Fat loss becomes permanent when your daily decisions become automatic. So you don't need to dominate your entire diet overnight. You need to dominate one decision and repeat it until it starts to become part of your identity. So let me give you the part most people never hear from weight loss voices because it ruins fantasy. Look, I didn't lose 140 pounds because I was stronger than you. I lost 140 pounds because I finally stopped choosing extreme stupidity disguised as discipline. And I'll tell you, I tried everything. I chased every aggressive diet you can name. I cut carbs and fat, I cut calories so low I walked around exhausted and miserable. I threw myself into workout routines that looked impressive on paper and completely unrealistic in real life. And of course I fell off those quickly. But every single one of those plans worked for a little while. That's the part people love to cling to. They worked short term. The scale dropped. I told myself this time I cracked the code. But every single time life showed up again, the stress hit, I traveled, or my emotions, my schedule got slammed. The rules I created were so rigid that they snapped the moment pressure came into the room. I would fall off, I'd feel like shit, and then I'd do what most people do. I'd go hunting for the next extreme plan because I believed the problem was me. The problem wasn't me. The problem was every plan that I kept choosing. The shift didn't happen in some inspirational, crazy movie or Instagram moment. It happened when I finally got tired of restarting my life. I realized I was addicted to the emotional hive beginning instead of committing to the grind of repetition. I stopped asking what's the best diet, and I started asking, what choice can I repeat every day, even when I feel like shit, even when I don't feel like it? And that question changed everything. I stopped trying to dominate my entire diet. I started dominating every single decision. One better food choice, then another, then another, and then another. And I built discipline through proof, not motivation. Every small win stacked on the last one. Over time, those choices stopped feeling forced and started feeling automatic. That's how 140 pounds disappeared. Not through perfection, through repetition. You don't become disciplined overnight. Nobody does. Discipline grows when you prove to yourself you can keep a promise repeatedly. Every daily win becomes evidence that you're capable of control. Evidence builds your identity, and identity then drives your behavior. That's the formula nobody sells because it requires patience and personal responsibility. If that system worked for me for 140 pounds, it worked for you. The difference is whether you choose to trust repetition or keep chasing dramatic results. So let me make this painfully simple. Here's the framework. You can start it today if you're serious about changing your results instead of pretending that you're trying. Step one is choosing one behavior, not five, not ten, one, one behavior. It needs to be food related because fat loss is driven primarily by what you eat. It needs to be simple enough that you can't hide behind the excuses. No complicated tracking systems, no elaborate prep requirements. One choice you can repeat daily. Step two is defining the non-negotiable rule. This is where you stop leaving wiggle room. You're not trying to drink more water. You drink more water with every lunch. You're not cutting back on late night eating. You stop eating after dinner. You're not working on protein intake. You add protein to breakfast every day. Clear rule, no debate, choice locked in. Step three is tracking completion, not perfection. You mark the day if you follow through. You don't analyze your fucking calories. You don't obsess over the scale. Early scale movement is nothing but fucking noise anyway. Behavior consistency is the signal. You're building proof that you can keep promises to yourself. Step four is holding that behavior for 14 days at minimum. You don't stack new habits during this window. This is where most people fuck up. They get excited after three good days and try to overhaul their entire life again. That's ego creeping back in. Repetition comes first. Expansion is what comes later. So 14 days, just one habit. Step five is adding one new choice only after consistency exists. That's 14 days. You stack wins slowly. You protect momentum like it's fragile because honestly it is. One strong habit beats five weak ones every time. So here's your challenge. Before this episode ends, pick one tiny choice and commit to it. Not tomorrow, not Monday, right fucking now. Decide what daily behavior you're locking in. Let me also tell you why most people quit small changes too early. The scale moves slower than behavior changes. Your body needs time to reflect your new decisions. People abandon systems that are working because they don't see dramatic visual proof fast enough. They get bored or impatient, and they run back to extreme plans because drama feels productive. But habit formation requires repetition before results explode. Plain and simple. Your brain needs consistent evidence before it accepts new patterns as normal. Emotional feedback is unreliable. The process is reliable. When you focus on how you feel instead of what you repeat, you sabotage progress every time. And here's the truth that most people don't want to hear. If you stay consistent with small choices, results become unavoidable. Not possible, not hopeful, unavoidable. Your body reflects repeated behavior, whether that behavior helps you or destroys you. It's important to remember. You can keep choosing excitement and restarting your life every few months, or you can choose repetition and build results that nobody can take away from you. So let's end this with a truth most people spend their entire lives avoiding. Nobody forces your daily food decisions. Nobody holds you down and makes you overeat. Nobody hijacks your hand and makes you grab the late night snack. Those choices belong to you. Every single bite is a decision. Every single snack is a vote for the body you're building and the life you're choosing to live. You want weight loss to be complicated because complicated gives you something to blame when it fails. You blame your diet or your metabolism or stress or time. The truth is simpler and a lot more uncomfortable. Your results follow your repeated choices, not your intentions, not your motivational bursts, not your best weeks, your repeated choices. Big plans exist because they feed your ego. They let you feel like you're taking massive action and they let you announce dramatic change. They also let you pretend effort equals progress. Big plans look impressive. Small choices look boring. Small choices also create permanent change because they survive real life. You don't need to dominate your entire diet overnight. You need to dominate one decision and refuse to quit on it because your weight reflects patterns, patterns that are built through repetition. Occasional effort doesn't create transformation. Consistent behavior does. And that's the part nobody wants to accept because consistency requires ownership. And ownership means you stop pretending you're stuck and start admit that you're choosing. So, no, you don't need another extreme plan. You need one decision you repeat until it becomes automatic. That's where identity changes. That's where fat loss becomes permanent, and that's where you stop starting over. So if you want reinforcement while you build those daily choices, it's exactly where I created my free weekly tips. One short message that keeps you grounded in reality. No diet noise, no gimmicks, no selling, no complicated systems. Just direct reminders to pull you back when your brain starts chasing the next shiny weight loss fantasy. They take less than a minute to read, and they keep you focused on choices that drive real results. You can grab those at my website, jonathanwrestle.com. They come out every Wednesday morning. You'll get an email from me. If you want the full breakdown on how this entire thing, this I call it a system sometimes, but just on how this entire process works, read my book. It's called Shut Up and Choose, same as the podcast. Not a diet book. It teaches you how choices shape outcomes and why willpower keeps collapsing. It shows you how you can build behaviors that stick long after your motivation disappears. And it gives you the blueprint for long-term control instead of short-term excitement. You can get that on Amazon. We're an Amazon bestseller. It's called Shut Up and Choose, same as the podcast. If you want real change and not another round of bullshit pretending, my one-on-one stuff works. It exists for one reason: brutal honesty and real ownership. It's not hand-holding. I'm not going to coddle you. I'm not going to clap for your effort when your choices don't support your goals. If you want comfort, this definitely is not for you. If you want results, keep listening. For 12 weeks, you face your patterns and your habits and every excuse you hide behind. You learn how your decisions create your outcome, period. You learn how to control them without relying on a motivation or hype or some fake fucking discipline. You get direct feedback, real accountability, and a clear system you follow every single day. By the end of those 12 weeks, you won't be guessing anymore. You'll think differently, you'll choose differently, and you'll move through your life with control instead of frustration. The excuses disappear and the confusion disappears. You gain a clear, proven understanding of how you build the body and life that you've chased for years. So if you're ready to stop lying to yourself and start becoming the person you know you are capable of being, go to my website, jonathanrestle.com and contact me. That's where talk ends and change begins. So before you leave this episode today, I want you to answer one question honestly. What is the one tiny food choice you know would improve your results if you repeated it daily? Not five choices. One, you already know the answer. You've known it for a long time. The only question is whether you're willing to commit to it. Here's what I want you to do next. Message me, comment, tell me the one choice you're committing to starting today. Not next week, not after some holiday, but actually today. If you're ready for that, you can contact me directly. You can email me at JR, Jonathan Wrestler, JR at JonathanRetzler.com. I read every message myself and I answer them all personally. Because at the end of everything we talked about, your body isn't waiting for your next big plan. Your body is waiting for you to stop the excuses and to shut up and choose.

Annoucer: 30:52

Thanks for listening to Shut Up and Choose. 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 JonathanWrestlerFat Loss, on YouTube at Jonathan Wrestler, and online at JonathanWrestler.com. No gimmicks, no excuses, no bullshit. Smarter choices. Starting with second units on this episode. Shut up and choose. Now, go make a better fucking choice.