Break the Plateau: Simple Gym & Scale Strategies That Actually Work

Hosts Ryan Smith and Amelia Lang kick off with light autumn banter—pumpkin picking, Uggs and Halloween—then move into the episode’s main focus: what a plateau is and why it happens. They offer straightforward, actionable advice for both gym and nutrition plateaus: tempo changes, exercise swaps, deload weeks, reordering lifts, tracking photos/measurements and weekly weight averages, checking tracking accuracy, and making small calorie or step adjustments. Emphasis is on patience, individualized changes, and avoiding drastic measures.

Hosts Ryan Smith and Amelia Lang chat through supplements and what’s worth your money — from creatine and vitamin D to multivitamins, probiotics and protein powder. They debunk fat burners and overhyped greens powders, and stress that sleep, whole food, fiber and exercise are the real foundations. Along the way they share breakfast tips, personal routines, stool and digestion advice (including psyllium husk), and practical recommendations for when supplements can be useful as an “insurance policy.”

Welcome to the Anti-Diet Club with Amelia Lang — this episode explores how partners, friends, and family can unintentionally (or intentionally) undermine fat-loss efforts and why support matters. The hosts discuss common reasons people don’t get backing — from ‘you can do it yourself’ attitudes and jealousy to lifestyle clashes — and offer practical steps: have an honest conversation, explain your why, include loved ones with small activities, and build alternative support networks if needed. Listeners will take away realistic tips for managing social pressures, handling early-relationship or family challenges, and creating the support needed to stay consistent on a fat-loss journey.

In this episode of the Anti-Diet Club, the hosts chat about summer highlights and favorite foods before diving into practical, realistic advice for getting back on track after holidays. They cover why immediate drastic measures aren’t necessary, how to manage post-holiday weight and water retention, and the importance of maintaining a few simple habits to avoid the all-or-nothing mindset. Listeners will learn tips like easing back into routines, prioritizing protein and steps, planning groceries, and keeping a balanced 80/20 approach — all aimed at feeling your best after a break without guilt or extreme dieting.

In this episode we unpack why motivation is cyclical and unreliable, and share practical strategies to act without waiting for it — from uncovering your deeper "why" and using habit triggers to setting minimal viable options (MVOs) and building discipline through consistent, small actions. Learn quick motivation hacks, how to plan for setbacks (injuries, busy days, social events), and simple routines to turn behaviors into identity-forming habits that stick.

In this episode the hosts dig into the comparison trap — especially in health and fitness — and how social media and quick fixes make progress feel unattainable. They explain why comparing speed of results is harmful, highlight differences in lifestyles and physiology, and stress sustainable approaches over instant solutions. Practical tips include comparing yourself only to your past self, tracking one small daily win, unfollowing accounts that trigger negative feelings, and giving yourself grace as you build long-term habits.

Hosts Amelia Lang and Ryan Smith talk about common exercise mistakes—obsessing over crunches, using fad machines, and overdoing HIIT or endless gym hours—and share what actually works: structured resistance training, adequate rest, and sustainable programming. This episode breaks down how education, tracking, and progressive overload lead to better results and confidence, while also reframing exercise as a tool for strength, health, and longevity rather than punishment.

Join Ryan Smith and Milia Lang Perfecto in this exciting episode of the Anti-Diet Club as they dive into the common struggles faced during weekends when dieting. Discover the importance of planning ahead, setting achievable non-negotiables, and adapting strategies to fit your lifestyle. Whether it's navigating social events or managing routine disruptions, learn how to maintain balance without sacrificing your favorite weekend indulgences. Listen as they share personal stories, client experiences, and practical tips to help you enjoy your weekends while staying on track with your diet goals.

In this engaging episode, we delve into the common struggles and misconceptions about using scales as the sole measure of progress in your health journey. We kick off with a personal win of the week: a triumphant return to running after a serious tailbone injury, highlighting the significance of celebrating small victories. As the discussion unfolds, we hear about the unexpected challenges faced from completing a marathon, sparking a lively conversation about unconventional setbacks and the quirky solutions that follow, such as the world of nail artistry. The core of this episode centers around the often misunderstood role of scales in tracking progress. We discuss why fluctuations are normal, especially for women, and why fixating on the numbers can be counterproductive. Instead, listeners are encouraged to focus on broader health indicators like energy levels, fitness improvements, and behavioral changes. Alternatives to scale measurements are explored, such as tracking changes in clothing fit and using daily weigh-ins to better understand body trends, thus building a healthier relationship with weight. Throughout, the importance of habits and behaviors in achieving long-term weight management is emphasized, urging listeners to adopt a more holistic view of health and well-being. Concluding with practical tips and personal insights, this episode offers a fresh perspective on navigating your health journey beyond the numbers.

Welcome to the Anti-Diet Podcast, where hosts Ryan and Amelia, both experienced online coaches, take you on a journey through the complex world of health and fitness. In this inaugural episode, you'll meet your hosts and discover their unique backgrounds—Amelia, a former West End dancer with a passion for health, and Ryan, a fitness enthusiast fascinated by killer whales. Together, they share personal stories about the diet fads they've tried, the common pitfalls of extreme dieting, and the misconceptions that often plague those on a quest for weight loss. This episode is packed with insights on why understanding nutrition and personal education are key to achieving lasting, healthy weight management, rather than relying on quick fixes or restrictive diets. Join the Anti-Diet Club as they debunk dieting myths, share relatable experiences, and promote a sustainable approach to living a healthier and happier life.