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We’re officially in part sixteen of the 101 Weight Loss Truths series, and in this episode, I’m walking you through five of the biggest, most foundational truths of the entire list.

This one isn’t just about food. It’s about your relationship with food. Because let’s be honest, it’s never just about the calories or the macros. It’s about your habits, your patterns, your triggers, your nostalgia, your rituals, and your Gladyses.

Here’s what we’re covering today:

WLT 90: What You Eat Matters
Not just for your body, but for your heart, your memories, your grief, your cravings, and your comfort. It's about calories and connection.

WLT 91: Who You Eat With Matters
Even if it's just you and your inner Gladys. People, past or present, impact our choices in ways we don’t always realise.

WLT 92: When You Eat Matters
Calories don’t tell time, but your brain and your habits sure do. This one is about timing, triggers, and figuring out what works for you.

WLT 93: Where You Eat Matters
From the car to the couch to the fridge door, your environment has more influence than you think. If you’ve ever inhaled snacks standing in your kitchen, this one will hit home.

WLT 94: How You Eat Matters
Fast? Distracted? Ritualistic? Guilty? Comforted? However you do it, your method matters. And it tells you a lot more than you think.

I also share a few of my personal weird food quirks (yes, including the hot dog thing) and why I still keep some of them around, but with boundaries. These five truths make up a huge part of the foundation of my 53-week program, and they're part of what helped me rebuild my relationship with food from the ground up.

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, I'm digging into Truths 85 to 89 of the 101 Weight Loss Truths series. Five more uncomfortable but important truths that can change the way you think about weight loss.

Here’s what I cover:

85 – You can lose weight for whatever reason you want
No, really. You don’t need a Gladys-approved noble cause to justify it. If it’s about your jeans, your confidence, or your desire for a thigh gap, go ahead and want that. Your reason is valid.

86 – Loose skin happens but it’s better than the alternative
Let’s stop pretending this isn’t part of the conversation. Yes, loose skin is real. Yes, it can be frustrating. But I promise you, it’s better than the complications of carrying excess weight. I’d never trade my loose skin for the weight I used to carry.

87 – Safety nets help you soar
Rules make us rebel. Safety nets help us fly. I explain how reframing your weight loss ‘rules’ as supportive safety nets gives you freedom instead of resistance. I’m talking practical examples, from eating with the fridge open to meal prepping after stressful phone calls.

88 – Meet yourself where you are
You can’t jump off at the 1200 calorie stop if your train isn’t there. This one’s all about honesty. Real progress starts with knowing where you actually are, not where you wish you were. No more unrealistic overhauls. Just small, honest, sustainable steps.

89 – Tracking a binge is always better than not tracking it
This one’s tough but it’s powerful. Avoiding the number doesn’t make the binge disappear. It just lets guilt and shame spiral out of control. You need a baseline, and you need data. You can’t do better next time if you don’t even know what “better” looks like.

This episode is a mindset shaker so brace yourself, Gladys.

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, I’m walking you through Truths 81 to 84 in our ongoing series of 101 Weight Loss Truths. These four truths are connected by something a lot deeper than food or scales, they’re about awareness, intention, and how you see yourself.

Here’s what I cover in this episode:

🔹 Truth #81: Everybody Intermittent Fasts
You already do it, you just don’t think of it that way. Everyone has an eating window and a fasting window. Even if your eating window is 18 hours long, you’re still technically intermittent fasting. It's just not working for you yet.

🔹 Truth #82: Tightening Your Eating Window Helps
No cold plunges. No skipping meals out of nowhere. Just gradual, manageable shifts in when you eat. I share how I went from a chaotic eating window to a more structured one and why it made all the difference (without needing to eat breakfast ever again, thank you very much).

🔹 Truth #83: You Are Not Your Body — You’re the Thing That Lives Inside It
This one gets personal. I talk about growing up with a disabled parent and how it helped shape my understanding of identity, body image, and the mental traps we fall into when we think our body is who we are.

🔹 Truth #84: Gratitude is a Weight Loss Tool
This isn’t about writing affirmations on a post-it and pretending everything’s fine. Gratitude helps you see what’s working, notice the wins, and hold on when things get tough. It’s not toxic positivity, it’s survival. It keeps you focused, it keeps you motivated, and it will absolutely help set you free.

This episode goes deep, but it also reminds you that you’re in control of more than you think, especially when it comes to your mindset. And yes, we’ll lighten things up a bit next week. Gladys already filed a formal complaint.

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, I’m digging into Weight Loss Truths 77 through 80 and this one’s for anyone who’s ever talked down to themselves over a slice of pizza or who thinks Monday is the only day that counts.

Here’s what I cover in this episode:

77. You have to change the way you talk to yourself about food
If the words “cheat,” “treat,” or “junk” are in heavy rotation, this one’s for you. Language matters. The way you talk to yourself about food is often just a mirror of how you talk to yourself in general and I want to help you spot it and shift it.

78. You have to change the way you think about food
If pizza still feels like a moral failing and kale feels like penance, we need to talk. You’re not going to get anywhere sustainable if your thoughts around food are still swinging between punishment and reward. I’m not aiming for food euphoria here I just want you to get to food neutrality.

79. Weigh yourself once a week
Yes, I said it. Once. A. Week. Not daily. Not “whenever you feel curious.” The scale can help or it can destroy your motivation, depending on how often you’re stepping on it.

80. Do it on a Wednesday
Wednesdays don’t carry the emotional baggage that Mondays do, and they give your body time to recover from weekend sodium overload. It's the most emotionally and physiologically neutral day of the week so let's give poor little Monday a break and make Wednesday your weigh-in day.

This episode is all about self-talk, mindset, and finding a rhythm that actually works for you — without letting food or the scale ruin your week.

Listen to this episode if:

• You’re caught in a guilt/shame spiral with food
• You weigh yourself constantly and feel discouraged
• You still think of food as “good” or “bad”
• You want a more sustainable (and sane) way to approach weight loss

Mentioned in this episode:

• Why cheat day language is so dangerous
• The importance of food neutrality
• My own experience giving the scale to my mother-in-law (yes, really)
• Why salt might be lying to you on Monday mornings

If you’ve been blaming pizza or the scale for your setbacks, this episode i

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 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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