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Truths 73–76:
73. We All Self-Sabotage
74. The Only Way to Make It Stop Is to Keep Going
75. Nobody Loses Weight in a Straight Line
76. There Are No Fat Absorbing Foods

This one goes deep and a little sideways.

I’m diving into self-sabotage—why we all do it, how sneaky it can be, and what it looks like when you’re the one putting the donuts in the cart or making that “harmless” call to your mother you know is going to end in chips and chaos.

Then I talk about the one truth that nobody wants to hear but everybody needs: the only way to make it stop is to keep going. You want the noise to quiet down? You want the weight loss spiral to end? You have to push through it. Because stopping just brings the pain right back.

We also get into the reality that nobody loses weight in a straight line. Not even the Gladyses. It’s bumpy. It’s annoying. It’s normal. And yes, sometimes the scale is rude. We’re not shocked.

And finally? There are no fat-absorbing foods. Sorry. No soup, no rice, no magical tea is going to soak up your chips and send them to calorie purgatory. That’s not a thing. Not even a little bit.

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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Truths 69–72:
69. Everything is Relative, Especially Weight Loss
70. Your Hands Should Be Empty When You Chew
71. Dogs Don’t Cluck
72. You Don’t Have to Focus on Macros

This one’s packed.

I’m diving into four more weight loss truths—and they might hit close to home. We’re talking about why “a lot” of food is completely relative, why putting your taco down matters more than you think, how asking someone to respect your boundaries (when they never have) might actually be self-sabotage, and why tracking macros is optional no matter what Gladys says.

These are mindset-shifting truths that can help you stop spinning your wheels and start making changes that actually stick.

Come for the taco talk, stay for the dog metaphors—and maybe let yourself off the macro hook while you’re at it.

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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This is part 10 in the 101 Weight Loss Truths series, and today’s truths cover everything from hydration and language to shame and self-kindness.

In this episode:
 64. Water helps just as much as everybody says it does
 65. Gladys is as Gladys does
 66. Cheat days are a very, very bad idea
 67. Feeling bad about myself never stopped me from eating
 68. Feeling good about myself has stopped me more times than I can count

I talks about the emotional impact of cheat days, the truth about motivation, and how feeling good—not bad—actually helps stop overeating. I also breaks down the “Gladys” mindset and why water really does matter (even if you’re tired of hearing about it).

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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We’re back in the 101 Weight Loss Truths series — and this week we’re tackling four big ones that can make or break your progress.

In this episode:

✅ WLT #60: The 20 Minute Rule
It takes 20 minutes for your stomach to tell your brain it's full. Learn how this changed my entire weight loss journey and why it can change yours too.

✅ WLT #61: Stop Adding Fitness Tracker Calories Back
Fitness tracker accuracy is a hot mess. Here’s why adding those "burned" calories back is likely sabotaging your deficit.

✅ WLT #62: Experimenting With Food is a Good Idea
Be brave and try new foods — it’s part of changing your relationship with food, even if not every experiment is a winner.

✅ WLT #63: Don’t Eat Foods You Don't Like
Here’s why forcing yourself to eat foods you can’t stand just leads to overeating later. Permission to stop the avocado toast misery granted.

We’ll also talk about:

• How guilt and shame sabotage your eating patterns
• Why slowing down is one of the most powerful weight loss tools
• The truth about calorie burn and entitlement eating
• The importance of flexibility and satisfaction in what you eat

If this is helping you, make sure to subscribe and check out the full 101 Weight Loss Truths series.

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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We are back with the next instalment of the 101 Weight Loss Truths series. Today we are covering WLTs 57 to 59, and I promise, this is one episode you do not want to skip.

Here is what we are diving into:

• WLT 57: You are going to want some of your fat clothes
• WLT 58: You are going to want the pictures
• WLT 59: You are going to want the measurements

I know these three sound uncomfortable. In fact, they are probably three of the scariest steps on your journey. But they are also three of the most motivating, practical tools you can use to track progress and stay connected to what you are achieving.

This is not about shame. It is about building trust with yourself and giving yourself concrete proof that your efforts are working, even when the scale is not telling the whole story.

In this episode, I will share:

• Why keeping a few of your old clothes can help combat body dysmorphia and fuel your motivation
• Why taking progress pictures (even when you are terrified) is a gift to your future self
• Why measurements, though scary, give you the most precise feedback on your progress
• How to gamify these tools and make them work for you
• How I use these tools in my own journey, and why I wish I had embraced them even sooner

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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We are continuing our 101 Weight Loss Truths series, and today we are diving into some deeply important truths that will help shift your mindset around eating and your ability to move forward.

Here is what we are covering in this episode:

• WLT 54: You have to be present with your food
• WLT 55: You have to be mindful with your food
• WLT 56: It does not matter how many times you have tried to lose weight before

You will learn the key difference between being present with your food and being mindful with your food. They are not the same thing, and both matter if you are trying to rebuild your relationship with food and with yourself.

I will also share why it does not matter how many times you have tried before, or how many times you feel like you have failed. You absolutely can lose the weight, no matter how discouraged you feel right now.

This episode is all about shifting out of shame and into trust with yourself. I will also share some personal stories, including moments from my own journey where I felt completely defeated and certain that I could not do this. Spoiler alert: I was wrong. And so are you.

If you need a boost today, or if you are stuck in the mindset of "I can't do this," this episode is for you.

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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We are back with the sixth instalment of the 101 Weight Loss Truths series. Today we are covering WLTs 50 to 53, and this is a really practical, foundational episode.

Here is what we are diving into:

• WLT 50: Spread, Sprinkle, Pour
• WLT 51: Control Your Vehicles
• WLT 52: Food Can Be Healthy Without Being Helpful
• WLT 53: The 3A Way

If you have been with me for a while, you will know Spread, Sprinkle, Pour is one of my all-time favourite concepts because it is the easiest way to start making small, incremental, but meaningful changes to your eating.

You will also hear why controlling your vehicles (the foods that deliver other foods to your mouth) is a game-changer, why "healthy" does not always mean "helpful" when you are trying to lose weight, and why the 3A Way (Awareness, Acknowledgement, Accountability) is one of the most powerful tools you can apply to any part of your journey.

In this episode, I also talk about my free Spread, Sprinkle, Pour webinar and worksheets, which can help you implement these ideas right away. You will find the link below.

If you are new to my world, or if you are looking for an accessible, realistic way to start making changes without flipping your life upside down, this episode will help.

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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Welcome back to Part 5 of my ongoing series, 101 Weight Loss Truths. This episode covers WLTs 43-49, Gladys triggers, and uncomfortable facts that the diet industry doesn’t want you to hear. From calorie tracking and detox myths to carbs, fruit, artificial sweeteners, and why no, your waist trainer isn’t doing a damn thing.

If you’ve ever felt guilty about eating potatoes or second-guessed your Diet Coke, this one’s for you.

In this episode, I cover:

• Why calorie tracking is the only real shortcut
• The emotional damage of failing fads
• The truth about detoxes, teas, waist trainers & other nonsense
• Why carbs, fruit, and processed foods are not the enemy
• How diet culture tricks you into blaming yourself
• And why you absolutely can’t spot-reduce fat

If you found this episode helpful, please subscribe, share it with a friend, or leave a review. It really helps the podcast reach more women and makes it easier for others to feel a little less alone on their journey.

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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This week on the podcast, we’re continuing with my series on 101 Weight Loss Truths! In this stretch, these truths are all about mindset, measurement, and motivation. From the emotional power of non-scale victories, to the importance of managing your expectations, I’m diving into the mental shifts that keep real, lasting weight loss moving forward. These truths are essential if you’ve ever felt frustrated by slow progress or discouraged by unrealistic goals, because we’ve all been there! 

Tune in to hear more on:
 • Why non-scale victories (NSVs) matter just as much, and sometimes more, than the number on the scale.
 • How a mental NSV, like leaving food on your plate, can be as transformational as losing pounds.
 • The difference between realistic and unrealistic goals, and why “possible” isn’t the same as “plausible.”
 • Why setting too-high goals may secretly be a form of self-sabotage.
 • How managing expectations helps you avoid burnout and disappointment.
 • Why weight loss is a psychological and emotional journey, not just a physical one.
 • How small, incremental changes are the key to evolving into the person you want to be.

We all want results, but what keeps us going is how we feel while we’re doing the work. I hope these truths will help you stay the course, keep showing up, and trust that steady change is what really lasts. Remember: keep trying, keep tracking, don’t be intimidated, and don’t give up. You’ve totally got this!

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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In this next episode of Disrupting Obesity, I’m continuing with my 101 Weight Loss Truths series, sharing the next powerful set of truths that helped me lose over 200 pounds naturally. These aren’t just strategies,  they’re foundational shifts in mindset that can change the way we think about food, tracking, and ourselves. This week’s truths get real about measurement, goals, and one of the biggest things I’ve ever had to learn about my relationship with food. 

Listen in to hear more about:
 • Why calling food a “treat” or a “cheat” creates emotional baggage that holds you back.
 • What to do if you're tracking everything, but the scale still isn’t moving.
 • The truth about your TDEE and why your maintenance calories may not be what you think.
 • Why micro goals matter just as much as big milestone goals,  and how they build momentum.
 • The concept of “little wins” and how they create the mindset you need to sustain change.
 • The most important truth I teach and why it changed everything for me
 • Why you need more than just a meal plan to make real, lasting weight loss stick.

I hope you know that you can change your life one small shift at a time and I’m right here to support you on this journey! As always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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In this next episode of Disrupting Obesity, we’re continuing our deep dive into the 101 Weight Loss Truths I know to be true from my own journey of losing 200 pounds. If you joined me last week, you know we tackled the first 20, and this time we're pushing forward to uncover more of the real, raw truths about what it takes to finally take back control of your weight  and relationship with food. From understanding the role of exercise (or lack thereof), to the mindset shifts that can make or break your progress, this episode is all about breaking down myths and empowering you with the knowledge that it is possible to change your life, one truth at a time.

Listen in to hear more about:
• Why you don’t have to exercise to lose weight and how that mindset shift can remove a major barrier.
• The myth about and why eating at night doesn’t ruin your progress.
• How focusing too much on food itself can actually distract you from the real work of weight loss.
• Emotional eating is more than just sadness, and how joy and celebration can be triggers too.
• Why liquid calorie, like smoothies, might be sabotaging your progress more than you think.
• The importance of awareness and how you can’t change what you can’t see.

I’m breaking down these truths with honesty and practicality because I’ve been there, and I want you to succeed too. It’s not easy, but it’s possible, and you have the strength to do it.  So keep trying, keep tracking, don’t be intimidated, and don’t give up. You’ve totally got this.

Episodes Mentioned:
• 040 Stop Exercising to Lose Weight
• 009 Don't Exercise to Lose Weight

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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Welcome back to Disrupting Obesity! In this special 101st episode, I’m breaking down 101 things I know are true about weight loss. From the reality of losing 200 pounds myself,  to why sustainable change requires small, incremental steps, we’re diving into the hard truths of extreme weight loss AND the mindset shifts that make it possible. I’m sharing what works, what doesn’t, and the lessons I wish I’d known when I started. This isn’t a polished list, but it’s real, raw and unfiltered, just like the journey itself!

Listen in to hear more about:
•  The reality that weight loss is hard no matter how much you have to lose, but why it’s different when you have to lose a lot. 
• How losing 200 pounds was harder than surviving a car accident.
• Why sustainable weight loss takes time and patience.
• Understanding that losing 100 pounds isn’t the same as losing 10 pounds 10 times.
• How people’s compassion seems to disappear after a certain amount of weight loss, and why that can be so isolating. 
• The fact that you can lose weight eating whatever you want, as long as you’re in a calorie deficit.
• Why calories don’t know what time it is: eating at night won’t ruin your progress.

I’m sharing these truths because I’ve been there, and I want to make it easier for you to navigate this time. It’s not easy, but it’s worth it, and understanding these hard truths might make your path just a little bit straighter. Make sure you check out my website, disruptingobesity.com and submit your questions for future Ask Whatever episodes! Keep trying, keep tracking, don’t be intimidated, and don’t give up. You’ve totally got this.

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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Welcome back to Disrupting Obesity, and the 100th episode of this podcast! Today I’m sharing the story behind the story. What really happened when I got sick, what I remember, what I don’t, and why I knew I had to do something with my second chance. I talk about the physical toll of being in the hospital for five months, what it felt like to be separated from my kids, and how this whole podcast started from a need to help, because I didn’t see anyone else saying the things I needed to hear when I weighed 338 pounds. Tune into this one to hear more about:

• What necrotizing pancreatitis is, and why it nearly killed me.
• How a pioneering doctor saved my life, and why I remember every second.
• Why obesity made everything harder, and what people don’t talk about.
• The raw emotional pain of missing my kids while fighting to stay alive.
• The mindset that got me through recovery and helped me keep going.
• What happened when I released episode 21 from a hospital bed.
• How I went from 400 followers to 205,000, and why I still won’t run ads.
• Why connection matters more than anything, and how the Flamingo Forum brought it back.

This episode is about turning unimaginable pain into purpose, and reminding you that no matter how far you feel from your goal, it’s not too late. So keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this.

Episode Mentioned:
Episode 21

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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In this special 99th episode of Disrupting Obesity, I’m taking a step back from our usual format to share a behind-the-scenes look at what really comes up inside the Flamingo Forum. From breakthrough coaching moments to key mindset shifts, we’re diving deep into the real-world tools that help transform your relationship with food. This episode explores the difference between healthy and helpful, why calorie counting isn’t the enemy, and how small, sustainable changes like understanding food "vehicles" and using safety nets instead of rigid rules, can create a lasting, realistic approach to weight loss without the overwhelm of restriction. Listen in to hear more on:

• Why safety nets work better than rules when it comes to food habits.
• The science of the “20-minute rule” and how it helped me let go of guilt.
• How we’ve been taught to fear hunger, and why that messaging is broken.
• The truth about emotional hunger and how to manage it.
• How to mentally bounce back from a binge day with data, not shame.
• The difference between “good” vs. “helpful” foods, and why moralizing food needs to stop.
• Vehicle hacking: the art of saving hundreds of calories without sacrificing what you love.
• Why slow, manageable changes can help you finally keep the weight off.

Food isn’t the enemy. Neither are you. If you’ve ever felt stuck between diet culture and emotional eating, this episode is your reminder that there is a way to build trust with your body again, and that starts by shifting the tools you use. As always: keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episode Mentioned:
089 A Look Inside

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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For today’s episode, I was prompted by a request from my Flamingo Forum to speak on gratitude, and with the upcoming milestone of my 100th episode, I thought it was fitting to explore the complex relationship between gratitude and weight loss. Especially with how these two things are more connected than you might think. Gratitude isn't always shiny or simple. Sometimes it’s overwhelming, messy, and tied up in feelings of worthiness. Learning how to actively feel grateful, can be a powerful tool on your journey, especially when it comes to sustainable weight loss. Tune in to hear more about:

• Why holding the “high card” in trauma can feel isolating, and how I try not to marginalize others’ experiences.
• The emotional aftermath of returning home after five months in the hospital.
• How gratitude can become a grounding force, even in the chaos.
• What “making it worth it” really looks like.
• Why small wins, like less mayo or fewer cookies, matter and how they add up.
• How to feel grateful to yourself for better choices, not just to others.
• Using gratitude as a lifeline when weight loss feels frustrating or impossible.
• The difference between sweeping big changes and the quiet power of small, consistent ones.

Gratitude isn't just for the good days, it’s for the hard ones too. It's one of the most overlooked tools in losing weight and I hope this episode can bring you inspiration and fresh perspective. Let’s talk about how to use gratitude to our advantage! So keep trying, keep tracking, don’t be intimidated, and don’t give up. You’ve totally got this!

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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I’m back with our fifth Ask Whatever from this Spring Cleaning series as I clear out the remaining backlog of questions from listeners like you! Always feel free to send them my way, even if you think I may have answered them before! (Or join my Flamingo Forum here!)  In this episode, these questions dig deep into the real day-to-day challenges of weight loss, especially when it comes to staying motivated mid-journey and figuring out what works to sustain that after the pounds come off. From emotional withdrawal, to setting realistic calorie goals, this episode is all about building lasting habits with practical strategies and mindset tools that support long-term success from that hard earned progress!

Here’s what I covered in this episode:

• What visualization looked like for me and how it helped keep me focused on weight loss and the life I wanted.
 • How appetite and metabolism play a role in weight loss, especially for those who’ve “yo-yo dieted”.
 • Real examples of safety nets I used (like “no eating while standing”) and how they helped reduce mindless eating.
 • The difference between safety nets and incentives, and how both can work for you.
 • Advice for maintaining tracking momentum when you’re in the zone and don’t want to lose steam.
 • How I gradually reduced calories over time, from 4,200 a day, to eventually landing at a steady 1,700.
 • Some of my milestone rewards.
 • Tips for successful maintenance and why changing your relationship with food is key to keeping the weight off.
 • How to know if you’re truly in a calorie deficit, and what it means if the scale isn’t moving.
 • My take on macro/micronutrient tracking and why calories were always the priority for me.

Together, lets focus on the what comes after that  initial push in your journey, and how we can all keep moving forward, one realistic step at a time. As always: keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned
• 005 Comfort, Reward, Cope
• 073 9 Ways to Maintain Your Weight L

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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We are still in spring cleaning mode, so I'm back answering another batch of your questions in this Ask Whatever #33! This marks our fourth (or maybe fifth?) Q&A in a row and I’m not stopping yet because I love these conversations and what they bring out, so don’t hesitate to send in your questions! From nighttime eating, to navigating motivation after 50 pounds lost, we cover it all. I’ll get into the deep of what actually helps long-term weight loss with no fluff, just tools and mindset work that can actually make a difference.

In this episode, I’ll get into and answer:
• Why you shouldn’t add back calories just because your fitness tracker says you burned them.
 • The difference between physical and emotional hunger and how to tell which one you’re dealing with.
 • Why your relationship with food matters more than meal plans or macro targets.
 • The emotional patterns behind overeating, “comfort, reward, and cope” and how to recognize them.
 • Why it’s okay to want weight loss for reasons outside of health.
 • How to stay focused when motivation dips, especially after hitting major goal milestones.
 • What to do about nighttime eating and how to break the habit of grabbing food at 3 a.m.
 • How gradual calorie reduction works better than jumping straight into a big deficit.
 • The truth about starvation mode, and why eating less sometimes won’t slow down your progress.

If you're feeling stuck, discouraged, or just trying to figure out what’s next, this episode will hopefully inspire you to take the next step forward. You’re not alone in this work, so just remember to keep trying, keep tracking, don’t be intimidated, and don’t give up. You’ve totally got this!

Episodes Mentioned:
• 005 Comfort, Reward, Cope 

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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Continuing with another Spring Cleaning “Ask Whatever”, I’ll be answering my ever growing back log of questions from listeners just like you! In this one, I’m diving into your questions around language, cravings, commitment, and all the tricky mindset moments that can make or break your weight loss journey. I’ll explore how the words we use, like "binge, overeating and treats" carry emotional weight and impact how we actually relate to food. I also get into questions about calorie tracking, managing sweet cravings, exercising, and how to commit to yourself even when it’s hard. As always, I’m keeping it honest and focused on helping you get unstuck. Listen in for more on:

• Why using specific language can sabotage your progress.
• How to reframe “overeating” and remove the guilt from “special” foods.
• Tools for managing cravings without cutting out sugar entirely
• Why calories, not timing or macros, matter most for weight loss.
• How to commit to yourself even when motivation is low.
• A Good For You Gladys Question of the Week!
• The truth about weight loss meds and why internal work (your relationship with food) still matters.
• What I mean when I say “spread, sprinkle, pour” and how to start there.
• My experience with discipline, pink hair, and staying focused on my goal.

If you’ve ever struggled with how you talk to yourself, how to track your calories, or how to stay consistent through hard days, I’m here to help and remind you you’re not alone. So keep trying, keep tracking, don’t be intimidated, and don’t give up. You’ve totally got this!

Episodes Mentioned
• Free Webinar Worksheets
• 017 Spread Sprinkle Pour

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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Welcome to a “Spring Cleaning” edition of my Ask Whatever series! I’m continuing to tackle a backlog of listener questions, diving deep into weight loss myths, mindset shifts, and practical strategies to help you take control of your weight loss journey. I cover everything from making simple food swaps, to overcoming emotional eating, staying consistent, and dealing with the societal pressures around weight loss. If you’ve ever felt overwhelmed by the weight loss process or discouraged by past failures, I hope this episode will give you the clarity and motivation you need to keep pushing forward. Tune in to hear about:

• Why the diet industry overcomplicates weight loss and how to simplify it. 
• The psychological and societal factors that make weight loss harder than it needs to be.
• A Good For You Gladys Question of the Week!
• The importance of consistency in food choices and how to stay on track despite temptations. 
• Navigating special occasions, like birthdays, without derailing your progress. 
• How to adjust your calorie intake as you lose weight and why recalculating is key. 
• Dealing with strong evening cravings and strategies to prevent binge eating. 
• The impact of mindset on long-term success and how to break the cycle of self-sabotage. 
• Handling weight regain without shame and shifting your perspective to maintain motivation.

No one said it would be easy, but I can tell you that it’s worth it. If you’re looking for a supportive community to stand behind you, check out my resources below! So keep trying, keep tracking, don’t be intimidated, and don’t give up. You’ve totally got this!

Got your own Ask Whatever question? Send me DM on Instagram @Charlotteskanes or email me to charlotte@disruptingobesity.com!

Episodes Mentioned:
073 9 Ways to Maintain Your Weight Loss

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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Welcome back to another classic Ask Whatever episode, where I’ll be answering a whole back log of listener and follower questions! From calorie deficit 101, to staying motivated and handling social triggers, I’m diving deep into strategies that have worked for me and thousands of others not only in losing the weight and keeping it off, but ultimately changing your relationship with food. So tune in to hear the questions and topics I’ll be covering today:

• What exactly is a calorie deficit, and how do you achieve it without feeling deprived?
• Why gradual calorie reduction works better than drastic cuts for long-term success.
• How to stay motivated when the scale isn’t moving and progress feels slow.
• The truth about self-sabotage and how to recognize when you’re getting in your own way.
• How to handle eating out and social events without ruining your progress.
• Why the week before your period can be the hardest time to stick to your plan – and how to manage it.
• What to do about loose skin and how to feel confident in your body.
• Setting boundaries with friends who constantly talk about weight and body image.

I have so many resources outside of this podcast if you’re ready to take another small step closer to achieving your weight loss journey goals that you can find below! So keep trying, keep tracking, don’t be intimidated, and don’t give up. You’ve totally got this!

Episode Mentioned:
039 Ask Whatever VIII: Common Calorie Questions

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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In this episode, we're wrapping up our three-part series on debunking modern diet myths. If you missed Part 1 & Part 2, don’t worry, you can dive right in with this one! Today, we’re tackling even more misconceptions that might be keeping you from achieving sustainable and completely attainable weight loss. From the truth about “negative-calorie foods” to the myth of slow metabolisms, I’m breaking down why these beliefs are misleading and what actually matters for your weight loss journey. This episode is packed with practical advice to help you rethink your approach to weight loss and let go of outdated beliefs that make the journey harder than it needs to be. Tune in to hear more about:

• Why the idea of negative-calorie foods is a myth.
• The truth behind hunger and why you don’t have to feel hungry to lose weight.
• How dairy can fit into a weight loss plan without being cut out entirely.
• Why metabolism is rarely the real reason for stalled weight loss.
• The reality of eating out while losing weight. (You don’t have to give up your favorite food!)
• Why weight loss isn’t linear and how to stay motivated through plateaus.
• The importance of managing emotional hunger, not just physical hunger.

If you want to learn more about my membership and other helpful resources, click here & check out the links below! Remember: keep trying, keep tracking, don’t be intimidated, and don’t give up. You’ve totally got this!

Episodes Mentioned:
Part 1 090 Debunking Diet Myths
Part 2 091 Debunking Diet Myths 2
On Self Sabotage: 089 A Look Inside

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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This week we are continuing with my series on debunking common diet myths! (Check out Part 1 here!) There’s a lot of misinformation floating around when it comes to weight loss and I’ll be tackling more of the biggest modern diet myths that I know are holding people back. From the truth about protein and fasting, to the reality behind crash diets and sugar myths, I’m covering key misconceptions that might be hindering your weight loss journey rooted in lies! Sustainable weight loss isn’t about extreme restrictions, but it’s about understanding what truly makes a difference. So join me as I break down:

• The myth that healthy eating has to be boring and bland.
• Why fasting doesn’t detox your body. 
• The truth about protein and whether eating more really means faster fat loss.
• Why you don’t need to eat every two to three hours to boost your metabolism.
• The dangers of crash diets and why they never work long-term.
• Why you absolutely can eat sugar and desserts and still lose weight.
• The false belief that calories from drinks don’t count.
• Does apple cider vinegar melt belly fat?
• Why meal replacement shakes aren’t a sustainable weight loss solution.
• How the number on the scale isn’t the only way to measure success.

So let this episode be a reminder to keep pushing forward, trust the process, and don’t let outdated myths stand in your way! Until next time, keep trying, keep tracking, don’t be intimidated, and don’t give up. You’ve totally got this!

Episodes Mentioned:
Last Week’s Episode: 090 Debunking Diet Myths

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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There’s a lot of misinformation out there when it comes to weight loss, and in this episode I’m tackling some of the biggest modern diet myths that are still circulating today. I’ve compiled a list with over 65 myths and will cover them over the span of the next few episodes! From the idea that you must exercise to lose weight, to the myth that carbs are the enemy, I’m setting the record straight from my personal experience and years of coaching . If you’ve ever felt stuck or frustrated because of conflicting weight loss advice, I hope this episode sheds some light in a few areas! Tune in to hear me break down:

• Why exercise is not required for weight loss, and how I lost over 200 pounds without it.
• The truth about carbs, fat, and calories,
• Why skipping meals won’t necessarily help you lose weight faster.
• The myth that eating after 6 p.m. automatically leads to weight gain.
• Why “clean eating” and “low-fat” foods aren’t the magic solution to weight loss.
• The real reason fad diets don’t work for long-term success.
• Why willpower alone isn’t enough, and what you actually need to succeed.
• How to avoid falling for weight loss supplements, teas, and detox scams.

Losing weight is about understanding what really works for you, and what doesn’t. It’s time to cut through the noise of diet culture’s endless list of rules! So keep trying, keep tracking, don’t be intimidated, and don’t give up. You’ve totally got this! 

Also, if there is a topic a questions you think I haven’t covered send me DM on Instagram @Charlotteskanes or email me to charlotte@disruptingobesity.com!

Episodes Mentioned
• 040 Stop Exercising to Lose Weight
• 009 Don't Exercise to Lose Weight
• 083 Old School Diet Myths

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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Occasionally I get asked why I don’t do live Q&A’s anymore, and that’s because I do them for my membership, upwards of 3 hours a week! So in this episode, I not only want to give you an inside look at the in-depth topics I can really explore when talking about them within my membership, but also share clips from actual Q&A’s and questions I’ve been speaking about recently. I touch on decision fatigue, self sabotage, what I mean when I say “small incremental changes” and what “just less of it” you should really focus on when it comes to the awareness you need on your weight loss journey. Tune in to hear more about:

• Why having a plan can help and limit decision fatigue when it comes to what you are eating.
• Why not creating a plan can be a form of self sabotage.
• How you can use small incremental changes to figure out what you need to satisfy your food cravings and hunger.
• How “Just Less Of It”(JLOI) disrupts diet culture is the key to sustaining your weight loss.
• Why there is nothing wrong with finding joy in food.

If you want to learn more about my membership and other helpful resources, click here & check out the links below! Until next time, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
079 My Social Media Solution

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

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Youtube
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The world and every single Gladys out there wants you to believe that processed foods are evil, and I’m here to tell you they are not! In this episode of Disrupting Obesity, I’ll be talking about why I think processed foods can actually be helpful when you are trying to lose weight. Maybe they have never been your go-to at the grocery store, but if they are and you’ve been struggling to avoid them without guilt, this episode is for you! Join me as I dive into the reasons I believe I couldn’t have lost my weight without eating processed foods and tune into to hear more about:

• What I actually mean when I refer to “processed foods.”
• Why I chose processed foods for their convenience at this particular season of my life.
• Why being told to “just eat healthier” or clean doesn’t always work when it comes to weight loss.
• You shouldn’t limit yourself to just the “diet” options of processed foods.
• How eating processed foods helps calories counting fatigue and allows you to feel indulgent sometimes!

We all have our reasons for why we eat what we eat, and as long as you’re in a calorie deficit- that can be whatever you want, especially while you work on your mindset and healing your relationship food! I have a ton of more resources below if you are looking to feel supported on your weight loss journey! So keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
• 012 The 3A Way
• 005 Comfort, Reward, Cope 

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets

Website
Instagram
Youtube
...