Back from Holiday? How to Bounce Back Without the Guilt

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.

Welcome to The One Guys Show, where we delve into nutritional and mindset insights designed to help you achieve nutritional freedom, lose weight faster, and build a winner's mindset—all without stress and sacrifice. This episode is dedicated to empowering women to break free from societal dieting norms and find a clear path to success. In today's lively discussion, hosts dive into the world of calorie tracking, sharing practical tips and common mistakes. Learn how to view calorie intake as a weekly average rather than a daily limit, providing flexibility and freedom to enjoy life while staying on track with your goals. Through engaging stories and anecdotes, the hosts explore the importance of understanding personal habits, building a positive relationship with food, and tailoring weight loss strategies to individual needs. Whether you're new to calorie tracking or seeking to refine your approach, this episode offers valuable insights to help you on your journey to lasting health and wellness.

Welcome to another engaging episode of The One Guys Show! This week, we're diving deep into the intricacies of female fat loss optimization. Our focus is to empower women to break free from dieting myths and embrace a journey towards nutritional freedom without stress and guesswork. We kick off with some fun facts, including an unexpected childhood dream of becoming a killer whale trainer, leading into an entertaining discussion about orcas. The conversation takes a lively turn with quirky laws and personal anecdotes, setting the stage for a more serious topic at hand. Our main segment covers everything you need to know about the female menstrual cycle and its impact on weight loss. We discuss the importance of tracking your cycle, understanding hormonal changes, and how to adjust your nutrition and training for optimal results. Whether it's dealing with water retention during menses or leveraging the follicular phase for better performance, this episode is packed with practical insights. We also address common misconceptions and offer personalized strategies to help you manage cravings, energy levels, and motivation throughout the different phases of your cycle. By understanding and adapting to these changes, you can enhance your fat loss journey with confidence and clarity. Don't miss out on this comprehensive guide to mastering your cycle for better health and fitness outcomes. Tune in and transform your approach to weight loss!

Welcome to another insightful episode of The One Guy Show, where we delve into the world of nutrition and mindset to help you achieve nutritional freedom, lose weight more effectively, and cultivate a winning mindset—all without the usual stress and sacrifice. In this episode, we focus on empowering women to break free from societal dieting constraints and create a clear path to success. Join us in the studio as we kick off with a fun fact-sharing session, featuring a surprising childhood dream involving killer whales and a quirky Alaskan law. Dive deep into female fat loss optimization, exploring the intricacies of menstrual cycles and how they impact your weight loss journey. Discover how understanding your cycle can transform your approach to dieting and exercise, leading to more predictable and effective results. Learn practical strategies to manage cravings, energy levels, and motivation throughout different phases of your cycle. We discuss the importance of data tracking and personalized adjustments to ensure a smoother, more enjoyable weight loss experience. Whether you're new to these concepts or looking to refine your approach, this episode offers valuable insights and actionable tips to help you take control of your health and well-being. Tune in and discover how to make your weight loss journey more effective and enjoyable.