Jonathan’s Story
Choice Weight Analysis
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Welcome back to Shut Up and Choose.
This is the podcast where we cut through the noise, the nonsense, and all the bullshit the internet and Instagram gurus keep throwing at you about weight loss.
Eat this. Don’t eat that. Oops, we were wrong. Now eat the other thing.
It’s all garbage.
You already know what to do. You already know how weight loss works.
The “It’s Just My Genes” Lie
The other day I was talking to a client who said something I’ve heard hundreds of times.
“I’ve always been big. It’s just in my genes.”
I’ve said it myself.
But this time it hit differently. He sounded resigned. Like the story was already written. Like trying was pointless.
And that belief is dangerous.
What Genetics Actually Are
Yes, genetics play a role in body type. Some people gain weight faster. Some lose it easier.
That’s real.
But what most people call genetics is inherited behavior.
You didn’t inherit obesity. You inherited routines.
You inherited portion sizes. Late-night snacking. Sedentary evenings. Stress eating. Comfort eating.
You inherited a mindset that said, “This is just who we are.”
Traditions Disguised as Biology
Most so-called genetic issues are just repetition.
No one meal-prepped in my house. No one talked about nutrition.
We skipped breakfast. We inhaled dinner in front of the TV.
That wasn’t DNA. That was routine.
And routines can be changed.
You Inherited Patterns, Not Destiny
If you’ve always been big, always struggled with food, always felt out of control, this matters.
You are not a victim of genetics.
You are the result of patterns.
And patterns can be replaced.
If you inherited it, it wasn’t your choice.
If you’re still doing it now, it is.
Families Don’t Share Fat Genes. They Share Habits.
When you see an entire family overweight, ask the obvious question.
Did they all lose the genetic lottery?
Or did they inherit the same lifestyle?
Skipping meals. Fast food dinners. Soda. Snacks. Sitting. Scrolling. Using food for celebration and comfort.
That’s not biology. That’s culture.
And culture is learned.
The Good News and the Bad News
If this were genetic, you’d be stuck.
But it’s not.
It’s habits.
And habits are uncomfortable to change. Especially when they came from family.
But breaking that cycle is one of the most powerful things you can do.
You’re Not Broken. You’re Patterned.
You don’t lack willpower.
You’re not defective.
You’re patterned.
And once you see that, real change becomes possible.
The 3R Method
1. Recognize the Inherited Habit
When do you eat the most?
What do you reach for when stressed or bored?
What did food mean in your house growing up?
These aren’t quirks. They’re scripts.
2. Replace the Pattern
Don’t just remove a habit. Replace it.
Skipping breakfast. Add something small.
Food as celebration. Create a non-food ritual.
Stress equals snacks. Try movement.
Make it small. Make it repeatable.
3. Repeat Until It’s Normal
This is where people quit.
Change is boring.
But repetition rewires defaults.
Eventually the hard thing becomes the automatic thing.
My Own Wake-Up Call
I told myself all the same stories.
I’ve always been big. Food is my thing. It runs in my family.
I believed it.
Until I was over 400 pounds and my body was giving up.
I stopped blaming genetics and got honest.
I wasn’t broken. I was running old programming.
Rewriting the Script
I stopped finishing my plate just because it was there.
I asked if I was actually hungry.
I stopped using food as a reward.
I replaced automatic eating with awareness.
Not overnight. Through repetition.
Once you realize identity is repetition, you get your power back.
Your Assignment
Spot one inherited habit.
Create one better version.
Repeat it for seven days.
That’s it.
No apps. No trackers. No drama.
Final Truth
You didn’t inherit a fat gene.
You inherited routines.
Your identity isn’t fixed. It’s trained.
And it can be retrained.
If you inherited it, you didn’t choose it.
If you’re still doing it now, you are.
That’s not a callout. That’s a wake-up call.
Make one small, smart choice today.
This is Shut Up and Choose.