Shut Up And Choose - STOP DIETING. START CHOOSING.

Jonathan Ressler
  • 5.0 (13)
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The weight loss industry hopes you never find this podcast. Welcome to Shut Up and Choose, the no-nonsense weight loss podcast for busy professionals who are done with diets, gimmicks, and false promises. I’m Jonathan Ressler — Amazon bestselling author of Shut Up and Choose, keynote speaker, and former 411-pound chronic dieter who lost over 140 pounds without dieting, without the gym, and without giving up the foods I love. This show isn’t about restriction or willpower. It’s about sustainable weight loss, fat loss without diets, and creating real lifestyle change through small, smart, daily choices. Here, you’ll learn how to:✔️ Lose weight without tracking calories or starving yourself ✔️ Build healthy habits that last — even with a busy schedule ✔️ Stop the yo-yo dieting cycle once and for all ✔️ Shift your mindset and take back control of your health ✔️ Achieve lasting weight loss results through choice, not deprivation No detoxes. No diets. No discipline contests. Just real talk, simple strategies, and a proven system that helps high performers lose weight and keep it off — in real life, with real food, and without giving up the things they love. Because transformation doesn’t start with willpower — it starts with choice. If you’re a leader, executive, or high achiever who’s ready to stop dieting and start living, this podcast is for you. 🎧 Subscribe to Shut Up and Choose with Jonathan Ressler, your no-nonsense transformation guide for sustainable weight loss, mindset mastery, and real-world health success. STOP DIETING. START CHOOSING.

  1. Shut The F*ck Up. You Chose This!

    3D AGO

    Shut The F*ck Up. You Chose This!

    Send a text Ever feel like your progress keeps getting hijacked by stress, time, or “bad metabolism”? We go straight at the story that keeps people stuck: blame feels good, but it kills control. The truth is simple and uncomfortable—your body and your life are the receipts of your repeated choices. That’s not a verdict; it’s leverage. Once you admit choice, you unlock the ability to choose differently as soon as your next meal, your next snack, or your next decision to plan or not plan. We unpack why comfort is the real addiction, not carbs or sugar. Comfort shows up as convenience food, “I’ll start Monday,” late-night snacking, and liquid calories that feel harmless but stack into identity. One day doesn’t ruin you and one perfect day doesn’t save you—patterns do. You’ll hear how small daily decisions quietly hardwire behavior, why discipline is just repeated choices that ignore short-term relief, and how to turn temporary discomfort into lasting normal. Then we move from theory to action with the Ownership Reset: pick one blame story, switch to choice language, select one daily behavior that breaks the pattern, and repeat it without negotiation. We detail common identity traps, the math of “only 150 calories,” and five rules for durable change: responsibility without shame, one control behavior, repeat to normal, no negotiation, consistency over mood. Expect direct, practical coaching you can use today—swap a sugary drink for water, plan one meal ahead, or remove night snacks—and start collecting identity proof that you are in charge. Ready to stop starting over? Book the 60-minute Choice Reset on my website—apply it for 30 days and if you don’t see measurable progress, I’ll refund you 100%. Grab my free weekly tips to stay out of comfort land, and check out my book Shut Up and Choose for the full blueprint. If you’re done negotiating with yourself and want one-on-one accountability, email me at JR@JonathanRessler.com. If this hit home, subscribe, share it with a friend who needs tough truth, and leave a review to help more people choose better. 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. Click here for my Choice-Weight Analysis Grab my book Shut Up and Choose on Amazon. Follow me on Instagram @JonathanResslerFatLoss. Leave a review—it helps ...

    37 min
  2. Why You Keep Talking About Weight Loss Instead Of Doing The Shit That Works

    FEB 11

    Why You Keep Talking About Weight Loss Instead Of Doing The Shit That Works

    Send a text Tired of restarting every Monday and calling it a plan? We go straight at the diet noise and expose why dramatic overhauls feel powerful but fall apart the moment real life shows up. Jonathan breaks down the biology and psychology behind failure—decision fatigue, hunger spikes from aggressive cuts, and the brain’s pull toward familiar comfort when stress hits—and shows how small, boring choices become unstoppable when they repeat. We trade ego and timelines for proof and identity. You’ll hear how a 140-pound transformation happened without shots, gimmicks, or perfection—just one clear rule at a time repeated until it stuck. We unpack the real reason extreme plans sell (urgency and hope) and why they snap under pressure, then replace them with a five-step framework you can start today: choose one food behavior, make it non-negotiable, track completion not perfection, hold the line for 14 days, then add a new choice only after consistency exists. Expect practical examples you can use right now—water at lunch, stop after dinner, protein at breakfast—and the simple math that makes tiny decisions add up to big change. If you’ve been chasing intensity, this is your pivot to sustainability. We’ll help you protect momentum like it’s fragile, build identity through proof, and make results unavoidable by designing choices that survive bad days, busy weeks, and low motivation. Your body reflects your patterns, not your best intentions. Ready to shut up and choose one rule you’ll keep today? Subscribe, share this with someone who needs the tough truth, and leave a review to tell us the one tiny habit you’re committing to now. 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. Click here for my Choice-Weight Analysis Grab my book Shut Up and Choose on Amazon. Follow me on Instagram @JonathanResslerFatLoss. Leave a review—it helps ...

    32 min
  3. Why You Blame Everything But The Person Shoving The Food In Your Mouth

    FEB 4

    Why You Blame Everything But The Person Shoving The Food In Your Mouth

    Send us a text The fork never moved by itself. We go straight at the phrases and habits that make overeating feel inevitable and show why ownership—not motivation, not a calmer life—changes your body fastest. If “I had no choice” has been your script, this conversation hands you better lines and the structure to back them up. We break down five villains that keep weight glued to your frame: emotional permission eating, convenience disguised as necessity, health-halo marketing that lowers your guard, the “no choice” shutdown that kills agency, and scale avoidance paired with selective memory. Each one removes friction and hides responsibility, turning defended decisions into a body you no longer want. We replace that fog with blunt, workable tools: the 10-second pause before unplanned eating, deciding meals before hunger spikes, sitting down with no screens to expose quantity, and a radical shift to tracking decisions instead of just calories. These moves work on chaotic days, during stress, and when motivation is nowhere to be found. You’ll hear why automatic isn’t forced, it’s rehearsed—and how repetition can be rewritten. We challenge the comfort language that protects old patterns, then show how to build choices that survive pressure so you stop restarting every Monday. The tone is direct because harsh truth arrives in time to help, while gentle lies keep you stuck. You’re not broken, your metabolism isn’t cursed, and your age isn’t the culprit. Bodies follow patterns. Change the pattern, and results follow. Ready to close your escape routes? Start with four steps: say “I chose this” out loud, pause for 10 seconds before any unplanned bite, decide your next meal early, and eat seated without screens. Then track those decisions so patterns become obvious and fixable. If this charged you up, subscribe, share it with a friend who needs the nudge, and leave a review with the one villain you’re killing first. 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. Click here for my Choice-Weight Analysis Grab my book Shut Up and Choose on Amazon. Follow me on Instagram @JonathanResslerFatLoss. Leave a review—it helps ...

    31 min
  4. Why You Keep Getting Fatter Even Though You Know What to Do

    JAN 28

    Why You Keep Getting Fatter Even Though You Know What to Do

    Send us a text Resolutions feel powerful because they sound serious, but they cost nothing—and that’s the problem. I break down why January didn’t fail you, why dates don’t act, and how outcomes are nothing more than receipts for choices made under pressure. If you’ve been stuck in the start-stop cycle—big promises, clean slates, then quiet retreats when life gets loud—this straight talk shows where the loop begins and exactly how to get out of it. We go right at the myths that keep you comfortable and stuck: blaming seasons, waiting for motivation, and banking on all-or-nothing plans that shatter at the first slip. You’ll hear why waiting is self-inflicted paralysis, why energy is generated not granted, and why high performers aren’t perfect—they just recover fast and correct immediately. No drama. No restart dates. Just the next smart choice. Then we get practical and simple. Ditch announcements and timelines. Pick one non-negotiable rule that survives your worst day—something so small that excuses sound ridiculous—and enforce it quietly until it becomes who you are. Evidence over intentions becomes your new operating system: your cart, your steps, your sleep, your screen time. You’ve already proven you can be disciplined where the consequences are clear; now it’s time to apply that same standard to your body and your health. Ready to trade fresh starts for real change? Listen now, choose one rule today, and correct fast when you miss. If this message hits, share it with someone who needs fewer promises and more receipts. Subscribe, leave a review, and tell me the one rule you’ll enforce this week. 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. Click here for my Choice-Weight Analysis Grab my book Shut Up and Choose on Amazon. Follow me on Instagram @JonathanResslerFatLoss. Leave a review—it helps ...

    31 min
  5. Why Your Healthy Foods Are Keeping You Fat

    JAN 21

    Why Your Healthy Foods Are Keeping You Fat

    Send us a text Tired of doing “everything right” and seeing nothing change? Let’s rip the mask off fake healthy foods and show how the health halo keeps your calories high and your progress flat. We dig into why granola, smoothies, protein bars, acai bowls, and organic snacks feel responsible yet act like junk, and how slick labels trick your identity while bypassing the only metric that matters for fat loss: intake. I share how clean packaging and buzzwords—natural, plant-based, superfood, protein-packed—lower your guard and replace math with a story. We break down calorie density, liquid calories, and portion creep, then map the real consequences: fast digestion, weak fullness, “I’m being good” momentum, and the quiet stacking of hundreds of calories you never compensate for. If you’ve ever said “but I’m eating healthy,” this is the reality check that reconnects cause and effect. You’ll get simple, durable swaps that make weight loss mechanical: Greek yogurt with berries instead of granola bombs; whole fruit and a protein you chew instead of blender sugar; real meals over bar grazing; calling acai bowls dessert and moving on; dropping the organic halo and adding meal structure so grazing fades. We also hand you a rule that filters choices on autopilot: if a food needs marketing to seem healthy, it probably won’t help you lose weight. Boring staples win because they satisfy, slow you down, and don’t require a story. I lost 140 pounds and kept it off by stripping away the noise, trusting numbers over labels, and choosing foods that behave predictably in real life. If you’re ready to stop eating stories and start eating for results, press play, take the swaps, and make your intake steady. If this hit home, subscribe, share it with a friend who lives on “healthy” snacks, and leave a review to help more people cut through the wellness fog. 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. Click here for my Choice-Weight Analysis Grab my book Shut Up and Choose on Amazon. Follow me on Instagram @JonathanResslerFatLoss. Leave a review—it helps ...

    35 min
  6. The Excuse You Keep Repeating That’s Keeping You Fat

    JAN 14

    The Excuse You Keep Repeating That’s Keeping You Fat

    Send us a text Stop giving your excuses a microphone. We dig into the real reason weight stays stuck and show how a single language shift pulls you out of the loop: replace every “I can’t” with “I choose,” then back it with simple structures that make action automatic. No diets. No gym contract. No motivation theater. Just ownership, clarity, and boring wins that compound. We start by tearing down the most common cover stories—no time, too stressed, waiting for life to calm down—and reveal how they protect comfort, not progress. From there, we map the hidden cost of repetition: low energy that feels “normal,” confidence that leaks away, and identities built on half-tries. The antidote is uncomfortable honesty. When you admit you’re choosing current habits, you also admit you can choose differently. That pressure creates movement. Then we get tactical. Build a day that starves excuses: a protein-forward breakfast to cut decision fatigue, two or three anchor meals you repeat without debate, and a ruthless trim of liquid calories and mindless snacks. Add ten-minute movement bursts that break inertia and boost energy. These choices are simple by design. They’re not Instagram-worthy, but they work under stress, travel, and messy schedules because they require almost zero negotiation. By the end, you’ll have a clean framework to align words and actions, rebuild self-trust with small promises kept, and create steady momentum without chasing willpower. If this hits home, subscribe, share it with someone who needs a truth slap, and leave a review. Then make one honest choice today—and another tomorrow. That’s how you shut up and choose. 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. Click here for my Choice-Weight Analysis Grab my book Shut Up and Choose on Amazon. Follow me on Instagram @JonathanResslerFatLoss. Leave a review—it helps ...

    31 min
  7. 8 B******t Diet Scams To Dodge In 2026

    JAN 7

    8 B******t Diet Scams To Dodge In 2026

    Send us a text New year, same traps—just shinier packaging. We kick off 2026 by dragging eight hot trends that promise control and deliver collapse: fasting worship 2.0, protein desserts in wellness costumes, AI diet plans that outsource your agency, hormone fixes that sell panic, punishment challenges that build shame, gut reset kits masquerading as science, magic food lists that ignore behavior, and mindful eating theater that turns excuses into rituals. The thread through all of them is simple: remove responsibility, add rules, and hand you a scapegoat when real life shows up. I’m not here to sell you another plan. I’m here to give you something that survives stress, travel, holidays, late nights, and messy schedules: choosing. One decision at a time, made by you, on purpose. We break down how to stay steady at restaurants without panic ordering, how to anchor chaotic days with one predictable meal, how to stop nighttime overeating with a clear boundary, and how to travel without kicking off the binge cycle. No hacks, no theater—just choices you can repeat on any day in any mood. If you’ve fallen for the hype before, you’re not broken. You were handed structures designed to crack when life got real. This conversation shows you how to reclaim control without perfection, rebuild confidence with small, repeatable wins, and swap diet performance for honest ownership. Want ongoing support that actually lands when you need it? Grab my free weekly tips at jonathanrussell.com, pick up my book Shut Up and Choose on Amazon, and if you’re ready to go all in, work with me one-on-one. Subscribe, share this with a friend who’s done starting over by February, and leave a review to help more people choose differently this year. 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. Click here for my Choice-Weight Analysis Grab my book Shut Up and Choose on Amazon. Follow me on Instagram @JonathanResslerFatLoss. Leave a review—it helps ...

    34 min
  8. If Diets Worked, You'd Be Done By Now

    12/31/2025

    If Diets Worked, You'd Be Done By Now

    Send us a text The calendar doesn’t change your body—your choices do. We dive straight into the uncomfortable truth the diet industry won’t touch: rigid rules feel like discipline until real life shows up. Then they snap, and you blame yourself. We break that cycle and show you how to build control that actually survives stress, travel, late nights, holidays, and all the messy parts of a real schedule. I lay out why diets fail by design and why choosing—moment-to-moment ownership of your next smart move—wins every time. We unpack the psychology of all-or-nothing thinking, how perfection turns tiny slips into week-long spirals, and how outsourcing your judgment to plans and apps quietly drains your confidence. Then we get practical: what choosing looks like at breakfast, how to move without punishment, how to keep foods you love without losing control, and how to adapt when the day goes sideways so you never need to “restart Monday” again. Expect a no-fluff teardown of popular programs—intermittent fasting, keto, paleo, 75 Hard, Whole30, points systems—and a clear path to something better. This is about steady, human choices that bend instead of break, results you can live with, and confidence that grows because outcomes come from you, not from obedience. If you’re done pretending effort equals change and ready to lead yourself through your real life, hit play and step into agency. Subscribe, share with someone who needs a wake-up call, and leave a review to help more people shut up and choose. 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. Click here for my Choice-Weight Analysis Grab my book Shut Up and Choose on Amazon. Follow me on Instagram @JonathanResslerFatLoss. Leave a review—it helps ...

    28 min
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Ratings & Reviews

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out of 5
13 Ratings

About

The weight loss industry hopes you never find this podcast. Welcome to Shut Up and Choose, the no-nonsense weight loss podcast for busy professionals who are done with diets, gimmicks, and false promises. I’m Jonathan Ressler — Amazon bestselling author of Shut Up and Choose, keynote speaker, and former 411-pound chronic dieter who lost over 140 pounds without dieting, without the gym, and without giving up the foods I love. This show isn’t about restriction or willpower. It’s about sustainable weight loss, fat loss without diets, and creating real lifestyle change through small, smart, daily choices. Here, you’ll learn how to:✔️ Lose weight without tracking calories or starving yourself ✔️ Build healthy habits that last — even with a busy schedule ✔️ Stop the yo-yo dieting cycle once and for all ✔️ Shift your mindset and take back control of your health ✔️ Achieve lasting weight loss results through choice, not deprivation No detoxes. No diets. No discipline contests. Just real talk, simple strategies, and a proven system that helps high performers lose weight and keep it off — in real life, with real food, and without giving up the things they love. Because transformation doesn’t start with willpower — it starts with choice. If you’re a leader, executive, or high achiever who’s ready to stop dieting and start living, this podcast is for you. 🎧 Subscribe to Shut Up and Choose with Jonathan Ressler, your no-nonsense transformation guide for sustainable weight loss, mindset mastery, and real-world health success. STOP DIETING. START CHOOSING.

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