Speaker 1: 0:02

If you're a whiny snowflake that can't handle the truth, is offended by the word fuck and about 37 uses of it in different forms gets ass hurt. When you hear someone speak the absolute, real and raw truth, you should leave Like right now. This is Shut Up and Choose, the podcast where we cut through the shit and get real about weight loss, life and everything in between. We get into the nitty gritty of making small, smart choices that add up to big results. From what's on your plate to how you approach life's challenges. We'll explore how the simple act of choosing differently can transform your health, your mindset and your entire freaking life. So if you're ready to cut through the bullshit and start making some real changes, then buckle up and shut up, because we're about to choose our way to a healthier, happier life. This is Shut Up and Choose. Let's do this Now. Your host, jonathan Ressler.

Speaker 2: 1:14

Hey, welcome back to Shut Up and Choose the podcast where we cut the noise, the nonsense and all the other bullshit that the internet gurus, instagram gods are telling you on how to lose weight, all the conflicting information out there. I'm just here to tell you how easy it is and show you how you can get it done without a lot of effort. So, before I get started today, I just want to say, for those of you that follow me every week hopefully that's many of you I did take last week off because, unfortunately, my mother died and I just honestly wasn't in the mood. She was 89 years old. She was an incredible woman. She had Alzheimer's and dementia and, to be perfectly honest, I think it's somewhat of a relief that she finally has some peace. So I want to say, before I go any further mom, I love you, edie Ressler, you're a great person and you will be missed, but I'm happy you're finally at peace. So, having said all that, let me move on to the episode.

Speaker 2: 2:14

This episode is about something that's been blown way out of proportion, and that's water. You have water that basic, clear, tasteful stuff that every fitness guru and TikTok health coach is yelling at you to drown yourself in. You need to drink a gallon a day, or carry this massive half-gallon jug with motivational timestamps, or, if your pee isn't clear, you're basically dying. All I can say to that is shut the fuck up. You don't need to guzzle a gallon of water a day to lose weight. This isn't some magical fluid that melts fat like acid in a sci-fi movie. And you don't need a Stanley cup big enough to bathe your dog in just to stay healthy. Look, unless you're out in the desert or training like an Olympian, this whole water obsession is just another overcomplication by the diet industry. Or worse, influencers just want likes for their aesthetic fucking water bottles.

Speaker 2: 3:10

Hydration is not about being perfect. That might sound familiar to you, just like the whole losing weight thing. It's not about being perfect, but it is about being consistent. It's about building a simple habit that supports fat loss, energy and a clear mind, without turning into a fucking human fountain who's sprinting to the bathroom every 15 minutes. So in today's episode, we're going to strip away the bullshit and give it to you straight. I'm going to break down exactly why water matters when you're trying to drop pounds. Not because it burns fat directly, but because staying hydrated helps your body actually function the way it's supposed to. We're talking about appetite control, digestion, metabolism, energy stuff that helps you stay in control and not raid the pantry like a fucking animal at midnight. But don't worry, I'm not going to hand you another like one of those stupid hydration challenges, or suggest that you install a hydration tracking app that sends you passive, aggressive reminders. Now I've got three hydration hacks that are super simple, actually doable and don't involve carrying around a tank of water like you're trekking across the fucking Sahara Desert. By the end of today, you'll have real, stackable hydration habits. You can start today. That's the whole point of Shut Up and Choose. No fluff, no gimmicks, no bullshit, just small changes that stack up to massive wins. So if you've ever felt like drinking enough water is just another thing that you're fucking up, relax, I got you here. We're not aiming for perfection. We're aiming for a better baseline and I promise by the end of the episode, you'll never look at your water bottle the same way again.

Speaker 2: 4:53

So let's cut through the noise and talk about why water actually matters. Not the internet myth, overblown woo, woo, nonsense, bullshit but the real, honest, science-backed reason why sipping water should actually be part of your fat burning game plan. Water is not magical. It's metabolic. There's no fairy dust in it. It's not going to torch belly fat while you sit on the couch watching netflix and munching on cookies. But what it does do is way more important. It keeps your body's internal engine running the way it's supposed to, and when your engine is running smoothly, weight loss gets a whole lot easier.

Speaker 2: 5:35

The first thing that I want to talk about are false hunger signals. You ever feel hungry, wander in the kitchen, start tearing into a bag of chips, only to realize like 10 minutes later you weren't really hungry at all, you were just thirsty. Yeah, your brain's not always the sharpest when it comes to knowing the difference between hunger and dehydration. And if you're walking around all day on empty, barely sipping water, guess what your body does? It sends out hunger flares. Feed me. It screams like Seymour in that movie Feed me. What it actually needs is a fucking glass of water. So half the time when you're raiding the fridge or eating that junk, it's not because your body needs fuel, it's because your hydration game is dog shit. Drink more water and watch how often those I need a snack urges completely disappear.

Speaker 2: 6:28

The second thing is digestion and metabolism. You can eat all the protein and veggies in the world, but if your digestion is slow and backed up like a line at the fucking DMV, good luck losing fat. Water is what keeps things moving, literally. It helps break down food, absorb nutrients and keep your system clean. You want to avoid bloating, constipation, feeling like you swallowed a brick. Drink some more water. And then there's your metabolism. Staying hydrated helps maintain your resting energy expenditure. Let me give you the translation on that, because that really sounded crazy. It keeps your calorie burning engine idling at a higher rate. Studies show that just drinking a glass of cold water can give your metabolism a little bump because your body has to work hard to warm it up. It's not a miracle, but it adds up and every little edge helps.

Speaker 2: 7:19

And then the third thing and this is a big one is energy. Ever feel tired, foggy, sluggish, like your motivation just is not there? Nine times out of 10, you're not really tired, you're dehydrated. Water is your body's natural energy drink. When you're low on it, everything drags your brain, your body, your mood. And when you're dragging, what do you reach for? Sugar, caffeine, snacks, anything to perk yourself up a little bit. It's a vicious cycle. But when you're hydrated, you actually move more, you think more clearly, you don't feel like you need a nap every afternoon. Guess what? Moving more and snacking less leads to yep, weight loss.

Speaker 2: 8:04

Look, I'm not saying water is going to solve all your problems. You can't out drink a shitty diet or a sedentary lifestyle, but if you're not even hitting the hydration basics, you're making the fat loss game way harder than it needs to be. And you're not lazy, you're just running your system on empty. So let me give you like a quick visual here. If your piss looks like Mountain Dew, you got a problem. I don't care how much you love the young colors, that is not a good sign. You want pale, yellow, maybe champagne-y color. If it looks like a yellow crayon that melted in your toilet, you're way behind.

Speaker 2: 8:43

Now here's the part that no one tells you. This doesn't mean you need to start drowning yourself in water all day. You don't need to be sipping like a psycho 24-7. You just need to get smart about it Timing, intention and ritual. That's where the real magic happens. Not in volume, but in consistency. So stop overthinking it. You don't need a new water bottle. You don't need reminders on your phone every 15 minutes. What you do need is to understand. This simple, boring habit is one of the most powerful tools you've got, and you're probably ignoring it. I know I was. You want to feel more in control of your eating. Drink some water. You want to move more, without dragging yourself through a workout if you're into that kind of thing Drink some water. You want to stop feeling like shit halfway through the day. You already know what I'm going to say. You're not bad at drinking water. You've just been distracted by all the noise. So let's clean it up and make it simple. All right.

Speaker 2: 9:41

Now that we've established why water actually matters, let's address the ridiculous elephant in the room, the 100-ounce madness. You know what I'm talking about this idea that if you're not guzzling a gallon of water a day, you're doing it wrong. Let me be blunt, as if I could be more blunt, but more is not always better. This is not a competitive sport. You don't get a gold medal for pissing every 10 minutes and yet somehow, along the way, drinking water turned into like a weird flex, like look at me and my 128-ounce water jug. I'm a fitness god. No, you're basically a portable toilet waiting to happen.

Speaker 2: 10:20

So let's get real for a second, unless you're an elite athlete working outside in the heat or living in a sauna, you don't need to drink a gallon a day. What you do need is to stop forgetting To drink altogether. That's the real problem. Not that you're under some magical ounce count. Most people aren't under hydrated Because they're too lazy. They're under hydrated because they're too distracted. We're busy, we forget, we skip it. Then we end up feeling like shit and wonder why we're so snacky and foggy and tired or even bloated. So no, chad, you don't need a hydration spreadsheet or an Excel tracker with conditional formatting that glows green every time you hit 20 ounces. What you need is a fucking habit, one that sticks, one that fits into your day without turning your life into a hydration obstacle course. Because here's the irony turning your life into a hydration obstacle course. Because here's the irony Half the people chugging a gallon of water are so overcompensating for other shit like a junk diet.

Speaker 2: 11:21

Just drink more water, you don't sleep. Drink some more water, you're hungover, and we all know this one. Drink more water and, yeah, water helps, but it's not a band-aid for a broken system. If your lifestyle is out of control, you don't need more ounces, you need better habits. Let's also talk about the backlash from this gallon-a-day bullshit. People go from not drinking any water to suddenly forcing 120 ounces and then quitting three days later because they're bloated, they're annoyed, honestly, chained to a bathroom salt. That's not sustainable, that's not helpful. That's not helpful, that's just performative nonsense.

Speaker 2: 11:57

Hydration is not about volume. It's about timing, consistency and listening to your body. If you're constantly thirsty, dry mouth, foggy brain, your pee looks like I don't know. Like I said, mountain Dew, yeah, you probably need to drink more water. But if you're pounding water, still feeling off, guess what? That's not hydration, it's overcorrection, and overcorrection leads to burnout. So here's a better approach Aim for steady sips, not like the shotgun chugs.

Speaker 2: 12:29

Don't wait until you're dying of thirst. Don't try to crush 40 ounces of water in one sitting because you forgot all day. Just build in small sips throughout your routine, that's it. No calculating required, no one's handing out trophies for fucking water volume. Your job is just to stay consistent and not obsessed. You want to know the best hydration strategy. Don't be stupid. Be steady, that's it. Drink when you wake up, sip with meals. Don't be stupid. Be steady, that's it. Drink when you wake up, sip with meals. Keep a bottle nearby so it's easy and not annoying. If your body's sending you signs that it's low on water, like headaches, cravings, low energy then adjust. But don't let some random influencer douchebag with a jug the size of a bowling pin to shame you into overdrinking. Just so we're clear, right?

Speaker 2: 13:17

This podcast, this is what it's all about. Real, doable change. Stackable habits, things you'll actually keep doing three months from now, and obsessively tracking your water intake like a stock portfolio is not one of those things. So ditch the gallon challenge. Throw out the spreadsheet. Stop feeling like a stock portfolio is not one of those things. So ditch the gallon challenge. Throw out the spreadsheet. Stop feeling like a failure because you didn't hit your 100 ounces. Instead, just pick one simple hydration, anchor a moment in your day that's actually happening, that's already happening, and layer water onto it. That's the trick. That's how it sticks. Because what's better Think about it Forcing yourself to chug 100 ounces for five days and then quitting forever, or sipping 60 ounces every day for the rest of your life without even thinking about it.

Speaker 2: 14:00

Hopefully you got the right answer there. It's not a quiz, but hopefully you got the right answer. So I'm going to give you three dead simple hydration hacks. You can start today no measuring, no stress, no pretending you love the taste of plain water when you don't. These hacks are going to make water part of your routine without making it your whole personality. All right, so look, we've torn apart the myths, we've ditched the hopefully. You ditched the gallon jug and set the record straight on why hydration actually matters. Now let's talk solutions real ones. No gimmicks, no bullshit, no spreadsheet, no weird pyramid schemes that try to sell you alkaline, moon-based, fat-melting glacier water. I'm talking about hydration hacks that actually stick Simple, smart, stackable habits that work with your life, not against it. That's what I'm all about. It's got to work with your life.

Speaker 2: 14:52

So let's start with the first and probably most underrated trick in the book, which is timing. Timing is everything. If you only take one thing away from this episode, let it be this Start your day with water, not coffee. I know that's going to hurt some of you. I know coffee is your ride or die. I get that.

Speaker 2: 15:11

You can't speak human until the first cup, but your body's been on a fast for seven or eight hours, maybe more. After you sleep, you're basically a shriveled raisin when you wake up and the first thing you do is hit it hard with caffeine and cream Doesn't make sense. That's like throwing gasoline on a dry sponge or something. I don't know if that's a really good analogy, but it just came out. So here's the hack anyway 12 ounces of water before anything else. Before you touch your phone, before you start whining that it's Monday, before you even look at the coffee pot, you wake up and boom, just drink a glass of water. It'll wake up your organs, it'll fire up your metabolism and shock your body into functioning like a human again.

Speaker 2: 15:52

All right, the next trick sip before meals, not during. And I'm not saying you have to ban water from dinner, like some person you're trying to avoid, but there's something magical about drinking water 15 to 20 minutes before you eat. It fills your stomach just enough to take the edge off, so you're not eating like a wild animal when it comes time to have dinner, lunch, whatever meal you're eating. Plus, it gets your digestive system ready to go, like stretching before a workout. It's a win-win.

Speaker 2: 16:22

Now here's the one that everyone thinks will fix their hydration issues, which is flavor. Let me be clear If you hate plain water, that doesn't make you weak, it makes you human. But don't go running the store for some fake skinny water, detox fairy juice filled with artificial sweeteners, neon colors and promises of six-pack abs. That's bullshit. That doesn't exist. That's diet entry snake oil in a plastic bottle. So instead, upgrade your water with real stuff. Right, it's easy. Throw in some citrus, lemon, lime, orange slices. If you want something maybe a little bit more savory, different, add some mint, cucumbers, even some frozen berries, blackberries, whatever you like. You can even throw in a pinch of sea salt if you're feeling fancy and you want to help with your electrolyte balance. It doesn't need to taste like a spa day in Tuscany, it just needs to make you want to drink it.

Speaker 2: 17:20

This whole thing is about habit building, not torture. Make it appealing, make it refreshing, make it something you actually look forward to sipping, not just another chore on your never-ending health checklist. And now here's where the kind of real game changer comes in Anchor it to a habit. We talked about stackable habits. I talk about them all the time, but if you want hydration to become second nature, you need to tie it to something you're already doing. That's how habits are born, not from willpower, but from routine.

Speaker 2: 17:53

So anchor your water habit to something you already do without thinking. Start with that bottle or glass next to your bed. Set it up the night before Wake up, reach over, drink, boom, your first win of the day. Then you can put a bottle on your desk. New rule every email you read equals one sip. I don't know, that's not every email you send, just read. But let the water be the background music to your productivity.

Speaker 2: 18:19

Next, set sip triggers Every time you finish a workout. If you're into that kind of thing, water Most of you probably do that anyway. When you sit down for a meal, drink some water. Press play on your next Netflix episode water. You want these habits so baked into your routine that your brain doesn't even need to remind you. It just doesn't.

Speaker 2: 18:39

And that's where the magic happens, people when hydration stops being something you think about and starts becoming something you just do. It's a behavior loop C reward you anchor it, you repeat it and boom, it sticks. That's how you win the hydration game without turning into a human fountain or needing like some fucking water tank strapped to your hip. So that's it. Three hacks, zero excuses. One start your day hydrated to make water taste good, without drinking all these crazy chemicals. And number three is build rituals around your life, not in spite of it. And if you're still thinking, but I'll forget, good, that means you're normal. But now you've got tools to change it, because you don't need to be perfect, you just need to be better than yesterday, all right. So look, I've already broken down the myths. I've cut through a lot of the shit. You now understand why hydration actually matters, and you've got three simple, no bullshit hacks to make it happen. So now it's time to stop just knowing and start doing.

Speaker 2: 19:46

So welcome to your challenge. You know I'm totally against challenge, but here's your challenge. I'm not asking you to overhaul your life. This isn't drink 120 ounces of report pack. This isn't some Instagram hydration challenge where you post selfies with your water bottle and a motivational quote. You're not here for that. That's not what I do. You're here for results, and results start with action Small, boring, repeatable action. So here's what I want you to do Tomorrow morning before you do anything else, before your phone, before your coffee, before you even think about breakfast, I want you to drink 12 ounces of water.

Speaker 2: 20:20

That's it. One simple move, no excuses. If you got time to scroll TikTok in bed, you got time to slam a glass of water. You're not doing it because it's trendy. You're doing it because it wakes up your body. It kickstarts your metabolism, tells your brain, hey, we're alive, let's get going. And yeah, it also sets the tone for the rest of the day, because when your first move is a win, it's a whole lot easier to stack a few more. Then, after that, here's your next mission Sip water with intention before every meal.

Speaker 2: 20:51

I'm not talking about sipping while you eat or chugging a gallon while standing at the stove. I mean just pause, grab your water and take a few solid gulps before you dig in. It gives your stomach a head start, it tells your body the food's coming and it helps you to avoid the whole oops, I ate like I was being timed. That's the kind of habit that slips in quietly and sticks hard. You'll find yourself naturally eating less, feeling more full and skipping the post-meal bloat, all from a few sips. That's what I call a power move. And if you're rolling your eyes right now, thinking it can't be that simple, guess what it is, but only if you actually do it, not once, not for a day, every day until it becomes automatic. Here, say it with me out loud if you're not in public, or you know in your head if you're making believe you're working while you listen to this.

Speaker 2: 21:43

Hydration is not punishment, it's fuel. Say it again Hydration is not punishment for overeating. It's not some atonement for skipping your workout. It's not what you do to earn your next snack. It's your fuel. You need it to function, you need it to focus, you need it to feel human. So stop acting like it's a chore and start treating it like it's your secret weapon, because it is.

Speaker 2: 22:09

And let me hit you with one more truth bomb before we close this out. It's not about being perfect. It's about building a habit. You don't even notice. I say that all the time, but you're not here to be a hydration saint. You're here to build a habit that's so second nature you don't even think about it. Like brushing your teeth or at least I hope you do that. It's like locking the door. It's like swearing under your breath when some asshole cuts you off in traffic. That's how real change happens. That's how real change happens Not in the dramatic before and after photos, but in the boring, quiet, consistent moves that you make every single day.

Speaker 2: 22:45

Drinking water sorry, it's not sexy, but it's effective as hell. And, the best part, you're already capable of doing it. So again, here's what I want from you today Wake up, drink a glass of water 12 ounces Before every meal, take a few intentional sips and three build the habit. Don't think, just do. No drama, right? No overthinking, no gallon jug with fucking inspirational quotes in it, just you, a glass and the decision to show up for yourself in the smallest way possible and keep doing it. This is Shut Up and Choose, and that was your hydration wake-up call. So here it is. We cut through the hype, we slapped the gallon chugging bullshit in the face and I laid down some real, doable strategies to actually make water work for you. So let's recap, because repetition builds results.

Speaker 2: 23:39

One water isn't magic, it's metabolic. It curbs cravings, fuels your body, keeps digestion smooth and helps you feel less like a foggy snack-seeking animal. You don't need a hydration spreadsheet or 128-ounce jug with timestamps and guilt trips. You just need a habit and building that habit. Timestamps and guilt trips, you just need a habit and building that habit. It's stupid simple.

Speaker 2: 24:02

Start the day with 12 ounces before anything else, sip with intention before meals and make water taste good without drinking something that sounds like it belongs in a crystal shop, oh yeah, and tie your sipping to everyday moments Emails, workouts, netflix, whatever keeps you consistent. We all know this. But I'm not here to babysit you. I'm not going to check if your piss looks like champagne or Mountain Dew. That's on you. But if you actually do the challenge I gave you wake up, drink water, sip before meals you'll start to feel a shift More energy, more control, less bloat, fewer cravings. It really adds up. And again, I say this all the time you don't need to be perfect, you just need to be consistent. You don't need to drink like a bodybuilder, you just need to stop forgetting. So this is what Shut Up and Choose is all about Small choices that stack into big results, and it starts with the next glass of water you drink. So stop scrolling, stop overthinking and go fill your fucking glass and hydrate like a boss. That should get you through it. Those are simple things. It's the reality of drinking water and it's not hard, and it's something that you can do. No matter what your physical condition, no matter where you are, you can always drink more water.

Speaker 2: 25:24

So if you want to learn more about my weight loss journey of losing 140 pounds in a year, year and a half, you can buy my book on Amazon. It's called Shut Up and Choose, same as this podcast. It's an Amazon bestseller. I get a lot of emails, people telling me how it changed their life after just one read. That's extremely gratifying to me. I'm not going to lie, that makes all of this worthwhile.

Speaker 2: 25:49

If you're more of a visual learner, I have a video course called the Effortless Weight Loss Academy. It's 23, 24 short videos, five to seven minutes at the most. You can listen to the whole thing in a couple hours. It really helps you get into the mental mindset of weight loss, because it is a mental game. There's no question about it. It's just me talking, taking you through what I actually did, what I learned on that journey. You can get that at learnshutupandchoosecom. That's learnshutupandchoosecom Pretty easy stuff.

Speaker 2: 26:17

So Learnshutupandchoosecom Pretty easy stuff. So again, you got your challenge. It's not like one of those hey, do the three-step watershed. No, I'm not giving you that kind of challenge. I'm just telling you, if you do it, it won't be a challenge at all. But if you do those three things that I told you to do, you'll be shocked at the progress that you can make. You'll be shocked at how you're not really hungry when you think you're hungry. You'll be shocked how much less you can eat at every meal because you're drinking more water. It's an easy fix. It's a choice. Everything in life is a choice. Now, the only thing for you to do is to shut up and choose. You've been listening to.

Speaker 1: 26:59

Shut Up and Choose. Jonathan's passion is to share his journey of shedding 130 pounds in less than a year without 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? You can do it too. We hope you enjoyed the show. We had a fucking gem. And guess what? You can do it too. We hope you enjoyed the show. We had a fucking blast. If you did, make sure to like, rate and review. We'll be back soon, but in the meantime, find Jonathan on Instagram at JonathanWrestlerBocaRaton. Until next time, shut up and choose.