Disrupting Obesity

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

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

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

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

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

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

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

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

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

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

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

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

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

Episode Mentioned:
Episode 21

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

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

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

Episode Mentioned:
089 A Look Inside

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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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!

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 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

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 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 

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

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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

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 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 [email protected]!

Episodes Mentioned:
073 9 Ways to Maintain Your Weight Loss

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

Website
Instagram
Youtube
Facebook