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.