Disrupting Obesity

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We’re kicking off a brand new series: the Weight Loss Nevers.

Most of the time you hear about what you should do to lose weight. But in this series, I’m breaking down the things you should NEVER do if you want your weight loss to last. These are the traps, the shortcuts, and the self-sabotage patterns that only make things harder.

In this episode, I share the first three “nevers”:

Never weigh yourself more than once a week. Daily weigh-ins will mess with your head, drive you crazy, and push you toward giving up. Once a week is plenty.

Never go so restrictive you can’t sustain it. If your deficit or food rules are too extreme, you’re setting yourself up to fail. Sustainable weight loss comes from incremental change, not punishment.

Never lose sight of your goal. Big goals matter, but so do the small “micro-goals” that keep you moving forward when the daily grind feels overwhelming.

This episode is about shifting focus away from diet-industry punishment and towards realistic, sustainable strategies. It’s about learning to work with yourself instead of against yourself.

What you’ll learn in this episode:

Why weighing daily makes the scale your enemy instead of your tool

The difference between a healthy calorie deficit and an unsustainable one

How to break big weight loss goals into motivating micro-goals

Why deprivation only leads to overeating (and why you don’t need to punish yourself to lose weight)

If you’ve been stuck in the cycle of extremes - weighing too often, cutting out too much, or losing sight of why you started - this episode will give you a clear, compassionate reset.

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going. 

Looking for help on your weight loss journey?
• My Membership Community Flamingo Forum! Join HERE
• 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 answering 4 of your questions this week:

• What do you do when you reach your calorie goal for the day, but it is early in the day and you are still hungry (or anticipating hunger later in the day)? 
• When you were at 338 pounds what was your calorie intake when you started dieting that worked? 
• What about the sugar? 
• Where do you get all your fabulous earrings?

Don't forget to send me your questions too!

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going. 

Looking for help on your weight loss journey?
• My Membership Community Flamingo Forum! Join HERE
• 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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Nobody wants to think about it yet, but the last quarter of the year is almost here and if you want to stay on track with your weight loss goals, it’s time to get ready.

In this episode, I’m talking about why the last three months of the year are such a slippery slope, how the holiday season sets the tone for the next year, and what you can do right now to make sure you’re not spending January, February, and March just playing catch-up.

We’ll get into:

• Why the “f%&k it” mindset over the holidays only creates more work for you later
• How the last quarter impacts not just your weight, but your mindset and emotional health
• The role of predictable triggers: food, people, parties, and even happy memories
• How to create Safety Nets instead of permission slips
• Practical calorie management strategies, including when to eat at maintenance instead of pushing for a deficit
• Why you should enjoy your favourite foods instead of filling up on “meh” calories
• Simple, concrete tips to help you get through the season without spiralling

The last quarter isn’t just about surviving Christmas dinner — it’s about setting yourself up so that the new year feels like a fresh start, not a punishment.

This year can be different. This can be your best last quarter yet.

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going. 

Looking for help on your weight loss journey?
• My Membership Community Flamingo Forum! Join HERE
• 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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Nine years ago this month, I made a promise. Not a bargain for my life, but a promise to make my second chance worth something.

We’re coming off my longest series ever, the 101 Weight Loss Truths, and the response has been incredible. That series started as one episode and turned into eighteen, and now I’m making the full list available to anyone who wants it, for free.

But when the series ended, I wasn’t sure what to do next. Normally I’d go to an Ask Whatever episode, but those have shifted to Wednesdays with the launch of Weight Loss Wednesday. That means I had to step out without my usual safety net and talk about something bigger.

In this episode, I share the story of the promise I made during my five months in the hospital, and how that moment shaped everything I’ve built since then. From losing the regain, to surviving catastrophic illness, to creating this podcast, my cookbooks, workbooks, and the Flamingo Forum community.

It wasn’t survivor’s guilt. It was purpose. The promise wasn’t about surviving. It was about doing something with survival. About changing the conversation around weight loss and creating a safe space for women to do it.

That promise is why I show up every week. It’s why I built a private platform, why I answer your questions, and why I keep pushing to make this work as helpful and accessible as possible.

If you want to hear the story behind it all, this is the episode.

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going. 

Looking for help on your weight loss journey?
• My Membership Community Flamingo Forum! Join HERE
• 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 my brand new series: Weight Loss Wednesdays

Every week I'm answering your questions about weight loss and from time to time I'll answer questions about myself.

This week's questions are:

• Do you think hormones can affect weight loss?
• What are you reading right now and what are some of your all-time favourite books?
• How do you pick yourself up when facing rejection again and again? Rejection in the form of career, love, relationships. How do you keep your health plan on track when you're facing that? 

If you'd like me to answer one of your questions you can send them in here: https://www.disruptingobesity.com/the-podcast

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going. 

Looking for help on your weight loss journey?
• My Membership Community Flamingo Forum! Join HERE
• 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 made it. This is the final episode in the 101 Weight Loss Truths series. After 18 episodes, we’ve come to the end, and these last three truths are the ones that mean the most to me.

Here’s what I cover in this episode:

99. Have a singular focus and accept that you don’t have a choice
When I was fighting for my life in a hospital bed, I didn’t have the luxury of options. I had to focus. And the truth is, that same kind of clarity is what helped me lose over 200 pounds, and then over a hundred. In this segment, I talk about what it really means to narrow your focus and stop giving yourself a back door to escape through.

100. There is no backward, only forward
This was the hardest one to record. It’s something I used as a lifeline during my recovery and something I still rely on now. When you’re trying to change your life, you can’t keep looking over your shoulder. You’ve got to deal with where you are now and figure out what to do next. The past matters, but it doesn’t get to decide your future.

101. You’ve totally got this
I say it every week, and I mean it every time. Whether you believe in yourself or not, I believe in you. You can do this, even if it’s hard, even if you’ve failed before, even if you’re not sure where to begin. You don’t have to be perfect. You just have to keep going.

Thank you for coming with me through all 101 truths. This series might be over, but your journey is just getting started.

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going. 

Looking for help on your weight loss journey?
• My Membership Community Flamingo Forum! Join HERE
• 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 in the home stretch of the 101 Weight Loss Truths series with part seventeen. I’m breaking down four more powerful truths that get right to the heart of sustainable, long-term weight loss.

Here’s what we cover this week:

95. There’s no place for perfect in weight loss
Trying to be perfect with your eating, tracking, or mindset might sound like commitment, but it’s actually just self-sabotage in disguise. I talk about how perfectionism kept me stuck for years and why dropping the expectation of doing it "right" all the time was one of the most freeing things I’ve ever done.

96. Breed. Build. Become.
This is one of the core concepts from inside my program. I explain what it means to breed new habits, build them up through repetition, and become the person who just does them. If you’ve ever had a habit crumble like a sandcastle at high tide, this one’s for you.

97. Keep your eyes on your own scale
Comparison will wreck your momentum faster than any dessert ever could. I walk through what it really costs when we compare our weight loss to others, and why it’s so important to stay focused on your own journey instead of someone else’s highlight reel.

98. Consistency not intensity
Intensity feels sexy. Consistency actually works. If you’re tired of starting over every Monday, this truth might be what helps you finally stop. I explain why sustainable weight loss demands a long game approach, and why you need to be able to keep going far more than you need to go hard.

Next week, I’ll be back with the final three truths. They’re big ones. And yes, there’s a decent chance I’m going to cry.

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going. 

Looking for help on your weight loss journey?
• My Membership Community Flamingo Forum! Join HERE
• 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 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.

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going. 

Looking for help on your weight loss journey?
• My Membership Community Flamingo Forum! Join HERE
• 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.

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going. 

Looking for help on your weight loss journey?
• My Membership Community Flamingo Forum! Join HERE
• 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.

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going. 

Looking for help on your weight loss journey?
• My Membership Community Flamingo Forum! Join HERE
• 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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Facebook