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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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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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 Loss

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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We’ve made it to the final episode in my 3 part Ask Whatever series, solely focused on all things intermittent fasting! I’m finishing off my long list of almost every question I’ve been asked on this topic and I am excited to answer anything and everything! Catch up on Part 1 and Part 2 if you missed them and report back here! In this specific episode, I’ll talk about a variety of areas surrounding fasting, from staying motivated, to understanding the consistency and flexibility of your fasting window to ultimately why I am so passionate about sharing why and how intermittent fasting has helped my weight loss journey and relationship with food. Dive into this episode to hear more questions like:

• How to deal with social pressures or judgement from others from fasting.
• How to stay motivated when intermittent fasting and the scale isn’t moving.
• Establishing your eating window and if it has to be the same every day.
• Are there foods or exercises that go best with intermittent fasting success?
• My honest story with gaining my weight back the second time and why I incorporated fasting.
• Am I afraid I’ll never have a “normal” relationship with food after fasting?

If you have an idea or topic for a future episode you think I haven’t covered yet, send me a message through my website or my instagram @CharlotteSkanes! And remember: keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
• Part 1: 085 Ask Whatever XXVII Intermittent Fasting 1
• Part 2: 086 Ask Whatever XXVIII Intermittent Fasting 2

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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I am back with the second episode of this 3 part Ask Whatever series all about intermittent fasting. I’ve taken over 100+ follower questions I’ve received on this topic, broken them down, sorted them (some nice and some not so nice) and I’m answering them off the cuff! Check out part one here if you missed it! In this episode, I’ll go over some ways to gradually transition into intermittent fasting, how to make it work if you have social events or an inconsistent schedule and my honest thoughts on why I’ve incorporated this helpful tool into my own weight loss  journey. Tune in to hear more questions like:

• How can I make fasting work with a busy schedule, social events, while travelling or on vacation?
• How do I transition to intermittent fasting without feeling overwhelmed or deprived?
• Does this tool work for people who have to lose a lot of weight?
• What happens if I break my fast early and how to stop feeling guilty?
• Does fasting mean less cooking or that you’re  just skipping meals? (Spoiler: No!)
• Why am I “actually” intermittent fasting and talking about it on the podcast and on socials?

I hope this episode brings you one step closer to learning the truth about intermittent fasting and whether or not it might be the right tool for you as you stay in a caloric deficit to lose weight. If you’re still struggling, check out my resources below for more information! Till next time,  keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
• Part 1: 085 Ask Whatever XXVII Intermittent Fasting 1
• 012 The 3A Way

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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Welcome to the first Ask Whatever episode of the new year! If you’re not familiar, Ask Whatever is a series where I answer questions listeners have sent me, but this time I’m changing it up slightly! I’ll be breaking down the next 3 episodes in a series of every question I’ve received on the topic of: intermittent fasting. I’ll answer some helpful beginner questions, like why and how I’ve used it, while also saving the last half for some more challenging questions from my favourite listeners of the “Gladys” variety. I’ll share why intermittent fasting is best done gradually and how to use awareness to find if this tool might work for you! Tune in to hear me dive more into questions like:

• Why did I choose to use intermittent fasting in my weight loss journey and what is it exactly?
• Is this sustainable for long term weight loss or is it just another fad and toxic trend?
• Different types of intermittent fasting and how to find what is a right fit for you.
• Why you need to still be in a calorie deficit and tracking when fasting.
• Can intermittent fasting affect emotional eating patterns and my own personal story with that.
• The biggest misconceptions and myths about intermittent fasting when it comes to “skipping meals”.
• My biggest reason behind wanting to help other people and share this information.

I hope this episode was helpful if you’ve ever considered introducing intermittent fasting into your weight loss. Stay tuned for the next 2 episodes in the series! 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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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If you’re new to this podcast, you should know that I don’t usually talk about specific food choices or examples of what I ate to lose weight, because I believe in losing weight by eating whatever you want, just less of it (also known as being in a caloric deficit!) In this episode I’ll talk more about why I won’t tell you what you “should” eat, share a quick background on my journey in extreme weight loss twice, the changes I made and what I do now to keep it off in regards to my own food choices. I’ll also share my philosophy on what I think is best to keep in mind when it comes to things like low calorie options and food swaps! Tune in to hear more about:

• Why it’s not about the food: the teaching vs give a man a fish metaphor.
• The weird rules I had while I was losing weight in the buzz of low calorie and low fat options.
• A bit on my extreme weight loss and health journey.
• What to consider when you are thinking about making a low calorie swap.
• Some examples of simple food swaps or substitutions I personally like to make.
• Things I don’t feel guilty about not eating and omitting ingredients from recipes.

I hope that even if you came to this episode looking for food or meal ideas, you’ll still walk away with a new  perspective on how you can work with what you DO love to eat already! (But my cookbook is also filled with some great ideas too!) Remember,  keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episode Mentioned:
• 017 Spread Sprinkle Pour

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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Starting off the New Year with something a bit more fun and a little unusual, but still the topic of weight loss: old school diet myths! Doing a bit of research I came across a crazy series of fad diets that not only spans to things our grandparents and parents did, but some from hundreds of years ago! A few of them I had never heard of, some I thought were much newer than they actually are, and I’ll even share a handful of ones I’ve tried myself in the past! Between the kind laughs, I’ll also touch on why people, myself included, have fallen for these diets and why some of them “kind of” worked, of course bringing it back to the true effective weight loss method, the calorie deficit! Tune into hear me chat more about:

• Diets by decade from single food diets, to skipping breakfast, to special food combos and liquid diets.
• Topical creams, slimming soaps and shaking the weight off with belts and chairs. 
• Raw food diets and foods that were claimed to be bad, like eggs.
• The low-fat food craze and starvation mode myth.
• Reflections on the patterns and how we’ve always been obsessed with “easy” weight loss. 

I hope you are having a great start to the New Year, but if you need added support in this time, consider checking out my membership and resources in the links below! 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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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Thank you for joining me on this last episode of the year! With New Years literally right around the corner and many of you eagerly waiting for it to come so you can start fresh on your weight loss journey, I want to remind you that you don’t a special day to begin, BUT that when you do pick a day to start, I want you to be feel fully supported in your plan! So in today’s episode, I’ll be revisiting the question “What would I do if I was starting tomorrow?” and I am here to set you up for success when it comes to your weight loss goals, having been exactly in your shoes. I’ll outline how to approach this next year slowly, comfortably and sustainably. So tune in as I walk you through:

• The 3A Way and why you need all 3!
• Starting slowly with Awareness and why I don’t think heavy diet restrictions work.
• Calculating your TDEE (total daily energy expenditure) the importance of easing into a calorie deficit.
• “Spread, sprinkle, pour”- what it is and why it is helpful to cut this down in small changes.
• Big myths when it comes to weight loss that can get in your way.
• How to also work on your overall relationship with food so you can keep the weight off.

I am so grateful for all of you for being here, choosing to take control of your journey and hope you have a very Happy New Year! Be sure to check out all my resources below if you are looking for added support and a deeper look into all of the steps I mentioned in the episode! Remember to keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
• 012 The 3A Way
• 040 Stop Exercising to Lose Weight
• 009 Don't Exercise to Lose Weight
• 017 Spread Sprinkle Pour
• 051 The Big Announcement

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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Welcome back to another episode in my Ask Whatever series, but this time it’s going to be a bit different than usual! You guys submitted all kinds of questions surrounding the topic of getting through the holidays, so I’m going to answer as many questions as I possibly can! I’ll be tackling a wide array of areas and issues in hopes to help guide you through the next few days of this busy festive season, while also staying focused to keep in line with your weight loss goals. I’ll share tips, tricks and a whole lot of motivational reminders to hold onto! You’ve got this! Join me for this real and open episode, and tune in to hear some answers to questions and more on:

• Calorie tracking when you don’t know what’s in a meal or what's being served and the options you can try.
• Should you pre-eat before a party?
• How to deal or react to negative comments, questions or judgments from others about your weight or what you are eating.
• Mastering self control- you have more of it than you think!
• What to do if you’re feeling discouraged or want to be mindful during this time.
• Dealing with grief and loss during the holidays.
• What to do when it comes to leftovers and baked goods.

I hope this episode leaves you feeling ready for the holidays and more secure in your intentions and goals after this! Remember to not be so hard on yourself, and do the best you can! If you need a little extra support, be sure to check out my resources below! So keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

079 My Social Media Solution
My Cookbook 'Disruptor'
012 The 3A Way

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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We are all familiar with sabotage, whether it be from others or ourselves while we are trying to lose weight. However, the last quarter of the year, in combination with the holiday season can ultimately bring its own kind of special sabotage, and in this week’s episode I am going to be talking all about it! While this topic can go pretty deep and I’ll only be skimming the surface, I recommend checking out my past episode 3 part series on Saboteurs and Enablers for an in-depth version! But today, I’ll be exploring sabotage in all forms at this time of year, and providing you with my best advice on how YOU can take control of handling what you already know is coming. Tune in for more on:

• The different levels in how you react and respond to comments people might make to you.
• Sabotage can look and feel different for everyone.
• How you can handle and cope with it this year using the 3A Way.
• What self sabotage can look like and how to be proactive about it before it happens.
• The worst way you can self sabotage this month and how to create your road map.

It’s time to dial in and show yourself kindness, while also taking a more thoughtfully planned approach to the holidays this year. Check out the links below if you’d like more support through my NEW Membership Community  and The Program! As always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
• 012 The 3A Way
Saboteurs and Enablers Series:
• Part 1 027
• Part 2 028
• Part 3 029

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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Listen, I love the opportunities that being on social media has given me and how it’s connected and allowed me to help listeners like you BUT, there are a handful of disadvantages- especially when it comes to the topic of losing weight! In this episode I’ll be sharing a few of the issues I’ve had with social media in regards to censorship, unwanted attention from Gladys’ and communication struggles, but also about the membership I’ve created as a solution! I’ll also touch on a mistake in the membership I’m almost glad I made right at the very beginning! Join me to hear more about:

• Why I can’t talk about or share certain things on various social media platforms.
• The lack of safety that leaves the community when people start to argue in the comment section.
• How going viral isn’t all it’s cracked up to be and has forced me to change how I use social media.
• Why I want to create a place for connection, community and privacy online.
• Everything you can find in my membership from available content, group calls, playlists and more!
• The time I lost sight of my true values at the start of my membership.

I love the freedom and straightforward weight loss support I’ve been able to provide in my membership community so far! My membership is now open if you’re interested in joining here: https://charlotte-skanes.mykajabi.com/disruptor-our-community

Until next time, 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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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I’m back with Part 2 of answering the questions I couldn’t get to from my first live webinar I hosted last month! If you missed Part 1, be sure to go back and have a listen here, as well as check out the webinar and get access to my free worksheets here or using the links below! With today’s questions I’ll be diving deeper into some awesome topics surrounding calories in recipes, the 3A way when it comes to maintaining your weight loss, allowing yourself to feel the hard feelings, and a little more info on my program! See all the questions I’ll be covering:

1. What do you do when food is your best friend? How do you start breaking that relationship?
2. I'm petrified of gaining the weight back. How do we keep it off and not gain it back?
3. How to keep staying positive and saying “don't give up” isn't enough anymore.
4. Does your program offer accountability?
5. I take Monjourno, does that work with your program?
6. I struggle with calorie counts in what I cook.
7. I was told that the only way to lose weight was with weight loss surgery. I lost 165 pounds, but never got under 200. I feel like I'm doomed. Can I still lose weight and get to a healthy weight?
8. Does anybody else absolutely hate people talking to you about your weight loss?
9. Have you gotten to the point where throwing down a lot of food isn't appealing anymore?
10. I worry that my 500 calorie deficit may have to dip dangerously low at some point.
11. Is once a week weighing the best way to weigh yourself when trying to lose weight?
12. How often should you recalculate your calorie intake needs?
13. What is in your Disruptor book? Can it be used by itself or only with your program?

So thankful for you and all the listeners who continue to support and make this an open space to share! If we haven’t already, join my flamingo community and let’s connect on Instagram @CharlotteSkanes! As always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally g

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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This might seem like every other Ask Whatever episode, but actually today’s questions all came up during my first live webinar I hosted last month! Along with that I spoke on 2 of my best tips from my free guide and provided some worksheets, which you still have access to here or the link below! So I wanted to dive deeper into the questions we discussed plus a few more we didn’t have time to get into! I’ll touch on everything from a question for my coffee drinkers, to my thoughts on cutting out trigger foods completely, tracking apps and more! Read all the questions I’ll cover: 

1. How do I get more fibre and protein each day?
2. What do you recommend for a daily calorie deficit?
3. The “pour” I have trouble with is coffee creamer. I've been afraid to measure it.
4. I don’t eat as much as it seems for my size. I’m over 300 pounds, but I know it’s because I’m more sedentary with a desk job.
5. Which app do you use to track?
6. I just can’t eat less of certain foods, so I’m totally avoiding them. How do I work out these trigger foods or will I have to live without them?
7. Advice for people who are diabetic?
8. Had a gastric bypass, but gained back all but 37 pounds shy of the highest weight. Scared that when I stop the meds, I'll be gaining again. How does that cycle change?
9. How did you navigate clothing size changes throughout your weight loss?
10. With my height and activity level, my TDEE deficit is just over 1200 and it's hard to still eat treats.
11. Any good apps or plans you follow for a gym routine/weightlifting?
12. Is your Program one-on-one coaching or is it a group session?
13. For my goal weight, I'm plugging in only a portion at a time. I need to lose 70, so I put on the app that I want to drop 15. Good idea or bad idea?
14. Thoughts on incorporating protein powder into recipes?
15. I work as a nurse. Three 12-hour shifts. I eat 1500 calories a day. I think I overeat at 8pm when I'm home. Suggestions?

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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I hate resolutions, you don’t need them! So in this week's episode, I am going to tell you why, along with 9 more ways to help you get through and navigate your weight loss through the holidays and the last quarter of the year. If you missed last week’s first 9, go back and take a listen! Why not make a plan to help yourself now so you can start the new year already feeling amazing and in control? We are going to touch on self sabotage, awareness, getting out of old patterns and a few practical tips and questions for you to consider! Listen to hear more on:

• Knowing you will trigger yourself this season and how to understand your triggers.
• How to start recognizing when you are self sabotaging
• Taking a low calorie dish with you to a holiday potluck.
• Being kind to yourself while also remaining present.
• Asking yourself why you want to do this before giving yourself a hall pass until next year.
• A little on being in maintenance mode and friendly reminders.

This time of year can be incredibly stressful for a multitude of reasons, but you CAN do this and I promise it will get easier! Never forget to keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
Last week’s: 075 9 Ways to Get Through the Holidays
Saboteurs and Enablers:
• Part 1 027
• Part 2 028
• Part 3 029
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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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I understand firsthand that navigating the holidays while trying to lose weight is extremely difficult, so why not put things in place to make it as easy as you can for yourself? In this episode of Disrupting Obesity, I’ll be sharing 9 ways to help you get through the holidays, from tips you can start implementing, to mindset strategies to help you become more aware, reflective and ultimately change your relationship with food so you can end of this last quarter confidently and prepare for the new year in a way you haven’t been before. It’s time to start doing things differently, to stop sabotaging yourself, and I’m here to help! Tune into to hear about:

• Being intentional, staying present and paying close attention to what you are eating right now.
• Changing the ultimately hurtful mindset when it comes to complete food restrictions, instead of just having a little.
• Acknowledging your triggers and implementing incentives to get through them.
• Why low calorie swaps are still worth it even during the holidays.
• Asking yourself the hard questions, accepting the impact of ‘comfort, reward, cope’ and remembering to 3A Way it!

It is possible to disrupt those old patterns and set yourself up for success! If you enjoyed this episode, don’t forget to subscribe so you never miss an episode! As always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
• 072 9 Ways to Keep Yourself Going
• 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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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Continuing with the theme of 9 and last month’s Ask Whatever, this month I will also be answering 9 more questions I’ve been avoiding from my always growing list of listener questions! However, just because these are ones I haven’t touched on yet, that doesn't mean there are “bad” questions! So don’t hesitate to send me a question through my website or a direct message on instagram, even a question you think someone has already asked! Today we’ll be diving into everything from my thoughts on protein intake, to tips for eating out when traveling, to a super fun GFY Gladys question surrounding kindness. Join me in hearing more about the exact questions below! 

1. How important is protein intake?
2. How did you manage to control the portions you eat?
3. What do you eat out when on the road?
4. What did you eat for dinner in the beginning?
5. How do you properly calculate calories for a deficit and maintaining?
6. Something you wish you knew that would have made weightloss quicker?
7. Good For You Gladys Question of the Week!
8. TDEE calculator accuracy?

Nothing about this is easy, but I hope my answers can encourage you to push through the hard stuff! I’m so grateful for all of you that are here! So keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Mentioned:
My Youtube Channel: Subscribe Here! @DisruptingObesity
LIVE Webinar Replay Sign-Up
Last Month’s: 070 Ask Whatever XXII - 9 Questions I've Been Avoiding
068 9 Things I Wish I'd Known Before I Lost Weight
069 9 Favourite Weight Loss Tips
071 9 Ways to Make it Easier
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! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• My Immersive Weight Loss Experience: The Program
• 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

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Instagram
Youtube
Facebook...