Explorez tous les épisodes du podcast RNT Fitness Radio
| Titre | Date | Durée | |
|---|---|---|---|
| Ep 504 - Hall of Fame | Dr. Ameet Shah: 50 lbs Down & Bringing RNT Principles Into His Practice | 08 Sep 2026 | 00:50:38 | |
Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best
Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow
Case Study: https://www.rntfitness.co.uk/how-ameet-shah-lost-24-5kg-and-transformed-his-life
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On this episode of RNT Fitness Radio, I'm joined by physician Dr. Ameet Shah, who comes on the podcast to talk about his two-year journey with us at RNT Fitness, where he's dropped 50 lbs and built himself a lifestyle solution he can sustain for decades.
Ameet started his journey after an off-the-cuff comment from one of his elderly patients triggered him into action, propelling him to take control of his health, build a fitter lifestyle, and finally achieve the body he'd always wanted.
In this episode, we talk about how he lost the weight, how he's learning to sustain it, and, what's really cool, how he's now bringing RNT's methodologies and practices into his own work as a physician.
Chapters: 0:00 Introduction 2:16 The Trigger Moments That Started His Journey 10:33 Telling His Family & Starting Days Before His Wife's Birthday 14:32 Learning to Meal Prep As a Team 17:10 His Daily Meals & Nutrition Structure 19:08 The Hardest Early Challenge: Getting His Steps In 21:29 The Walking Pad Game-Changer 22:58 Bringing RNT Principles Into His Medical Practice 23:25 The Truth About GLP-1 Weight Loss Medications 33:04 Breaking Through Weight Loss Plateaus 36:17 Navigating Social Situations As an Introvert 39:04 Why He Continued Into Year Two 42:05 Building a Sustainable, Lifelong Lifestyle 47:54 Final Advice for Anyone Starting Their Journey
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| Ep 503 - Hall of Fame | Vivek Yalamanchili: Global Executive & Dad Of Two Drops 26 lbs For Peak Performance | 01 Sep 2026 | 00:33:10 | |
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Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow
Case Study: https://www.rntfitness.co.uk/vivek-yalamanchili-rebuilt-his-health-in-his-40s
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Welcome to RNT Fitness Radio. Today I'm joined by RNTer Vivek, who recently hit a checkpoint with us. When Vivek turned 40, he decided enough was enough. Having watched a number of his friends go through the RNT journey and absolutely crush it, he finally took the plunge at the start of 2026.
He's a father of two, holds a global role in a VC group, and is based out in Texas. For Vivek, the challenges were always the same: a relentless work schedule spanning every time zone, travelling two weeks of every month, and two young kids to balance it all around.
This is a brilliant insight into what it looks like to go from having no structure with your health and fitness to fully dialling in, and using the physical transformation as a vehicle to improve every other aspect of your life. Vivek is down 26 lbs, in the best shape of his life, and looking forward to a productive muscle-building phase with us.
So let's dive in.
Chapters: 0:05 Intro 1:58 The Trigger Moments Behind Vivek's Decision 3:30 Why Personal Health Kept Getting Deprioritized 5:08 Turning 40 And Deciding Enough Was Enough 6:42 Building A New Routine Around Work And Family 11:00 Nutrition And Travel Strategies 14:58 A Free Book For Listeners 15:27 Staying Consistent Through The Process 16:46 The Mindset Shift Around Food And Habits 19:09 Prioritizing Sleep As A Family Man 21:12 Hitting Checkpoint At 26 Pounds Down 23:47 Future Goals 26:11 Family And Work Impact 29:37 Advice For Busy Dads Turning 40 32:04 Final Words
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| Ep 502 - Hall of Fame | Neel Chandarana: Business Owner & Dad Of Three 30 kg Down & Living in the Sweet Spot 3 Years Later | 25 Aug 2026 | 00:44:06 | |
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Book a 1-1 strategy session: https://www.rntfitness.co.uk/applynow
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Welcome to RNT Fitness Radio. Today I'm joined by Neel Chandarana, who comes on the podcast to share what the first three years of his journey with us have been like.
Neel recently celebrated three years with RNT, having lost 30 kg, consolidated it beautifully, built a substantial amount of muscle, and, more than anything, refined the lifestyle solution that's kept him in great shape, right in his sweet spot, for the last two and a half years.
I wanted to bring him on to talk about what this actually looks like in the real world, for an entrepreneur, a business owner, a dad of three, someone who loves to travel and has learned to bring health and fitness into his day-to-day life. If you want to know what a successful, long-term investment phase really looks like, this episode is for you.
So without further ado, let's dive in.
Chapters: 0:05 Cold Open 0:54 Host Introduction 1:52 The Trigger Moments Behind Neel's Journey 4:37 Meal Prep And Family Nutrition 6:23 Building A Sustainable Daily Routine 9:07 The Danger Zone: Managing Afternoon Cravings 12:40 Dinner Routine And Quick Healthy Recipes 16:43 Life After Checkpoint: Finding The Sweet Spot 22:01 Sponsor Break 22:35 Developing Food Intuition Two Years In 25:35 Balancing Business, Family And Training 29:48 Sleep And Recovery Challenges 32:10 From 90kg To New Neel: Lifestyle Transformation 35:32 Blood Markers And Managing Genetic Risk 36:59 Kilimanjaro, Three Peaks And Future Goals 39:14 Why This Time Was Different 41:28 Advice For Someone On Day One 43:22 Closing Thoughts And Final Words
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| Ep 501 - The T-Score Every Woman Over 40 Needs to Know | 18 Aug 2026 | 00:09:36 | |
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The 12-Week Calculator: https://calculator.rntfitness.com
Book a 1-1 strategy session: https://www.rntfitness.co.uk/applynow Got a topic you want covered on the podcast? Email podcast@rntfitness.com –
Most women don't find out their bone density is a problem until it's already visible on a scan, and by then years of preventable loss are gone. In this episode, Akash breaks down the T score, the one number every woman over 40 needs to know, what it actually measures, and why the window to protect your bones starts in your 40s, not your 60s.
You'll learn: 1. Why 1 in 2 women over 40 will suffer a life altering fracture, and why the risk is set decades earlier. 2. How a DEXA scan and your T score predict your bone health years in advance. 3. Why bone is living tissue that responds to heavy resistance training, and what actually builds density (hint: it's not the pink dumbbells). 4. The exact rep ranges, frequency, and intensity backed by research to increase lumbar spine bone density. 5. Why prevention now beats damage control at 65.
This is about more than fitness. It's about staying independent, mobile, and strong for decades to come. Life by design, not by default.
Chapters: 0:01 Newsletter Promo 0:44 Introduction: The T-Score Every Woman Over 40 Needs To Know 1:18 The Fracture Risk Every Woman Should Know 2:02 Understanding Your T Score And DEXA Scans 3:57 Bone Is Living Tissue That Responds To Training 4:18 The Research On Resistance Training And Bone Density 5:46 Which Exercises Actually Build Bone 7:00 How To Program Your Training For Bone Density 7:49 Test Now: Prevention Versus Damage Control 8:49 Free Body Transformation Tool
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| Ep 500 - Wearables: The 4 Metrics That Actually Matter | 11 Aug 2026 | 00:21:21 | |
Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best
The 12-Week Calculator: https://calculator.rntfitness.com
Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow Got a topic you want covered on the podcast? Email podcast@rntfitness.com –
We just hit 500 episodes of RNT Fitness Radio. To mark it, this one's a solo deep dive into wearables and where they actually fit into your fitness transformation.
Akash breaks down the 4 metrics worth paying attention to (sleep, steps, resting heart rate, and recovery), what each one actually reveals about your body, and why the real value of a wearable isn't the tech, the AI coaching, or the fancy graphs. It's awareness. You go from guessing to knowing.
He also runs through the popular devices (Apple Watch, Aura Ring, Whoop, Garmin, Fitbit) and why the one you pick matters far less than actually wearing it and looking at the data every week.
This is life by design, not by default. If you're ready to apply what you're hearing, go to www.rntfitness.com/pro.
Chapters: 00:06 Intro: 500 Episodes Of RNT Fitness Radio 02:06 The Power Of Awareness 06:29 What Wearables Reveal: Sleep 08:16 Steps: The Invisible Fitness Tracke 09:50 Resting Heart Rate 11:30 Recovery: Permission, Not Motivation 13:51 Choosing The Right Wearable 18:56 Using Your Data The Right Way 20:09 Outro And Free Tool
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| Ep 499 - Hall of Fame | Kate Bell: Entrepreneur & Mother Of Three 22 lbs Down in the Best Shape of Her Life | 04 Aug 2026 | 00:46:39 | |
Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best
Book a 1-1 strategy session: https://www.rntfitness.co.uk/applynow
Case Study:
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Welcome to RNT Fitness Radio. Today I'm joined by RNTer Kate Bell, who comes on the podcast to share her journey of getting into the best physical shape of her life.
Kate is an entrepreneur living in the Cayman Islands, and a mum of three with five kids in the house. She travels often and has been into health and fitness for a while, but had never quite got the results that truly reflected what she wanted to see in her body.
Kate found us through a podcast I featured on a couple of years ago, where I talked about the identity gap that so many people fall into, the all-in or all-out trap. They're great Monday to Friday, then completely derailed at the weekend, and as a result never achieve the body they dream of. That's what drew Kate in, and it's exactly what she's been overcoming on her journey with us.
She's now in the best shape of her life, 22 lbs down, and looking forward to building muscle, getting stronger, and refining her lifestyle solution as she continues to thrive in business, as a mum, and as an all-round high performer.
So without further ado, let's dive in.
Chapters: 0:00 Introduction 1:12 Meet Your Host 2:08 Trigger Moments & Finding RNT 4:57 Living Two Identities 6:02 The MyFitnessPal Trap 8:22 Family Reactions To The Change 10:43 Protein Rice Discovery 11:13 Relationship With Exercise Then vs Now 14:08 Family Dynamic With 5 Kids 15:41 Meal Prep For A Family Of 7 19:08 Why Intermittent Fasting Backfired 23:01 Bridging The Split Identity 26:01 Weighing In As An Anchor Point 29:04 Hitting Checkpoint: 22 Lbs Down 31:21 Considering Ozempic 34:23 Fear Of Success & Consolidation Mindset 37:57 Managing Cravings & Close Calls 39:44 Identity, Trust & Business Impact 42:58 What's Next For Kate 44:37 Final Advice For Listeners 46:19 Outro
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| Ep 498 - Creatine Isn't Just a Muscle Supplement, It's a Brain Supplement | 28 Jul 2026 | 00:13:44 | |
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Creatine isn't just for building muscle, it's one of the most exciting brain health supplements on the market right now, and most people have no idea.
In this episode of RNT Fitness Radio, Akash breaks down what creatine actually is at a simple, no-nonsense level, then dives into the brain benefits that have been flying under the radar: cognition, mood, energy, neuroprotection, and even sleep quality. You'll also get the full rundown on the classic performance benefits, exactly how much to take, when to take it, and why creatine monohydrate is the only version worth your money.
Whether you're an athlete, a desk worker, or a student, if you've got a brain that needs to perform, this episode is for you.
This isn't about chasing shortcuts. It's about giving your body and brain what they need to function at their best, because life by design beats life by default every time.
Got a question about creatine, or a topic you want covered on a future episode? Email podcast@rntfitness.com.
Chapters: 0:00 Introduction 0:47 What Is Creatine 7:18 How to Actually Take Creatine 10:42 Who Benefits and Final Thoughts 12:39 Outro
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| Ep 497 - Hall of Fame | Sharmilee Patel: Beating Insomnia, Menopause, and 20 Years of Stuck Weight | 21 Jul 2026 | 00:46:56 | |
Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best
Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow
Case Study: https://www.rntfitness.co.uk/how-sharmilee-patel-lost-18-5kg-after-menopause-without-surgery – On this episode of RNT Fitness Radio I'm joined by Sharmilee Patel, who has been with us since November 2024. Her trigger moment was a combination of a few things:
Since then, she's dropped 40 lbs and gone well beyond what she ever expected. Perhaps the biggest win of all: as a lifelong insomnia sufferer, she now falls asleep almost as soon as she hits the pillow, rather than the two to four hours she used to lie awake. She was also diagnosed with hypothyroidism many years ago, and as a result believed getting into shape was simply never going to be possible for her. But her journey with RNT over the past 18 months has completely changed that belief, and she's gone on to inspire many others to join RNT and take charge of their own health. At her daughter's wedding a few months ago, she was continuously mistaken for the bride's sister rather than her mother, which is surely the ultimate compliment. I'm excited for you to listen to this one. So without further ado, let's dive in.
Chapters: 0:05 Introduction 2:24 Two Decades Of Stuck Weight 4:39 The Hypothyroidism Diagnosis 6:38 Rock Bottom: Plantar Fasciitis And Menopause 8:39 Joining RNT At Thanksgiving 10:49 The Rock Bottom Moment In Depth 14:04 Clean The Palate Phase 16:26 First Day In The Gym 18:10 Process Phase: Travel And Meal Prep Strategies 24:04 Cultural Food Adjustments 25:15 Biggest Challenges: Steps And Insomnia 27:45 Beating Insomnia: Screen Time And Journaling 29:13 Weight Loss Results And The Photoshoot Decision 31:38 Daughter's Wedding: Mistaken For Sisters 35:16 Lessons Learned: Protein, Sleep, And Boundaries 40:16 Investment Phase: What's Next 42:56 Advice For Women Considering RNT 45:42 Closing Thoughts
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| Ep 496 - Relationships In Fitness Transformations | 15 Jul 2026 | 00:47:11 | |
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Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow
Why Your Partner Resists Your Fitness Journey (And What to Do About It): https://www.rntfitness.co.uk/why-your-partner-resists-your-fitness-journey
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Why does your partner sometimes resist your fitness transformation, even when they say they support you?
In this episode, Akash and Ed break down the three phases where relationships tend to hit friction on a body transformation journey: the conversation before you even sign up, the moment your partner realizes how much is actually going to change, and the long-term shift once you're in shape and staying there.
They cover the different "buyer" archetypes people fall into when starting a program (including the ones who join in secret), why preaching to your partner almost always backfires, and how to ask for support in a way that actually works. Akash and Ed also share their own relationship habits, from a weekly five-point check-in ritual to how they've learned to divide training time with their own wives, and close with a simple but important point: if you wouldn't want your partner to overhear how you talk about them, that's a sign the conversation needs to happen directly.
Whether your partner is fully on board, quietly skeptical, or actively pushing back, this episode gives you a framework for navigating it, without turning your transformation into a source of tension at home.
Chapters: 0:05 Intro 1:02 Why Partners Resist Your Transformation 2:39 Phase 1: Before You Even Sign Up 5:48 Phase 2: Realizing What They Signed Up For 15:45 Phase 3: The Long Game 18:34 Getting Over the Resistance 21:16 Relationship Check-Ins and Marriage Talk 23:29 Avoiding Small Talk 24:08 The Preaching Trap 30:21 Reframing the Partner's Fears 30:28 Marathon Banter 30:53 Following Through and Specific Asks 33:48 Kids Logistics and Lockdown Lessons 35:46 Training Separately, Together 39:05 You Don't Need Matching Intensity 40:09 Paddle and Personal Purchases 42:20 The Weekly Relationship Check-In Ritual 44:45 Final Words 46:51 Outro
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| Ep 495 - Hall of Fame | Dr. Margi Patel: From HbA1c 6.4 to 5.1, Reversing Her Path to Diabetes | 07 Jul 2026 | 00:56:07 | |
Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best
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On this episode of RNT Fitness Radio, I'm joined by Dr. Margi Patel, a dentist and mum living in the state of Georgia in the US, who is nine months into her journey with RNT and so far over 60 lbs down. She's on a truly remarkable journey of changing her habits, her lifestyle, her mental health, and her overall well-being.
For Margi, the trigger that hit home was seeing an HbA1c of 6.4 in a lab test. The moment she saw that number, she couldn't sleep all night, and shortly after, she came across RNT and knew it was the solution to get her back on track. Fast forward eight months, and not only is she 60+ lbs down, but her labs now show an HbA1c of 5.1, which is genuinely life-changing and life-extending, as she's avoided diabetes through this journey.
Margi's checkpoint is coming up in the next couple of months, so this is part one of her story, as we're still en route to that milestone, and I'm excited for her to reach it. What's especially cool is that only a few months into her first year, Margi committed to her second year, and recently committed to her third, knowing the power of the long-term journey with us at RNT. She's here for the full multi-year, five phase experience, not just to get in shape and move on. So let's dive in!
Chapters: 00:05 Introduction: Margi's Story 01:24 Welcome to RNT Fitness Radio 02:23 The Trigger Moments That Started the Journey 08:26 Choosing a Holistic Approach Over GLP-1s 11:01 Life Before RNT 17:06 Current Lab Results 19:16 Navigating Family and Cultural Judgment 27:17 A Word From RNT Fitness 27:50 The Conversation With Her Husband 33:52 Committing to Year Two and Year Three 37:21 Fitting Back Into Old Clothes 39:44 Balancing Motherhood, Work, and Training 43:12 Energy, Mindset, and Confidence 46:44 Becoming an Inspiration for Other Women 48:19 Advice for Anyone Fearing Judgment 49:39 Family Coming Around, Parents Join RNT 51:38 What Almost Kept Her From Starting 53:57 Looking Ahead to the US Event
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| Ep 494 - Hall of Fame | Eric Gandhi: Teacher & Dad of Two 4 Months In & Just Getting Started | 30 Jun 2026 | 00:30:27 | |
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Eric started back in February alongside his wife Shivali, and in this episode he talks about why he started, what the journey has been like so far, the results he's achieved, and why it's so powerful doing a transformation as a couple.
If you've ever considered transforming alongside your partner, it's one of the best things you can do. The more support you have in the household, the better your results will be.
So without further ado, let's dive in.
Chapters: 0:05 Intro 0:42 Host intro - Akash Vaghela 1:39 The trigger moments 4:18 Accepting his body had changed 6:23 The "enough is enough" moment 7:58 Doing the program as a couple 9:36 Getting the family on board with nutrition 11:09 Challenges as a couple 13:48 Overcoming the time obstacle 15:07 Home gym setup 15:37 Driving force and motivation 17:35 Sponsor break - Free book offer 18:05 Navigating social events and travel 23:52 Long term goals post-checkpoint 25:08 Mastering maintenance 27:07 Physical transformation as a vehicle 28:06 Advice for someone starting 29:34 Final words 30:08 Outro
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| Ep 493 - Lean vs Shredded: 8 Differences (& The Reality) | 23 Jun 2026 | 00:29:29 | |
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Lean Vs Shredded: The Cold Hard Truth https://t-nation.com/t/lean-vs-shredded-the-cold-hard-truth/283897
Back in 2017, I wrote an article four weeks out from a bodybuilding show for T-Nation called "Lean Vs Shredded: The Cold Hard Truth" and it went a little viral, maybe because, for the first time, there was a clearly written piece on what it actually takes to go from great beach-lean condition to absolutely shredded, and the real cost behind that.
In this episode, I dive into the eight differences between being lean and being shredded: what defines each, and how you transition out the right way so you can avoid many of the mistakes I've made in the past.
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Chapters: 0:00 Introduction 1:00 Competition Winner Announcement 1:53 Can Everyone Get Shredded? 2:36 Defining Lean vs Shredded: Body Fat Percentages 4:47 What Shredded Actually Looks Like 5:43 Do You Ever Need to Be Shredded? 7:06 The 8 Differences Between Lean and Shredded 18:53 Altered Perception of Reality 20:04 How to Transition Back from Shredde 22:27 The Binge Restrict Cycle: My 2014 Story 26:09 How to Break the Cycle 28:38 Outro
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| Ep 492 - Hall of Fame | Ailie Suzuki: Property Entrepreneur & Mum Loses 15kg and Gets Photoshoot Ready in 6 Months | 17 Jun 2026 | 00:45:28 | |
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Ailie moved to the UK from New Zealand in early 2024. Burnt out, stagnated, and carrying more weight than she'd let herself acknowledge. It took a series of photos at an event to make it undeniable. Six months later, she was 15kg down and standing in front of a camera at her photoshoot checkpoint.
What made this story stand out: Ailie was already losing weight on her own when she joined. She didn't think she needed much help. This conversation gets into why perimenopause made strength training non-negotiable, how she stayed on track through 4 weeks in Australia, what the final grind actually felt like, and why a shopping trip in Australia became one of the biggest wins of the whole journey.
– Chapters: 0:00 Introduction 5:45 The Photo That Started Everything 7:45 From Zookeeper to Desk Job 10:53 Sailing Past Every Plateau 13:12 Perimenopause and the Case for Strength 15:30 Her Real Why 17:25 Early Struggles With Nutrition 21:21 Why Protein Was Always Missing 22:04 Meal Prep in 15 Minutes 25:43 4 Weeks in Australia 28:48 Why She Booked a Photoshoot 30:30 The Grind 32:08 How the Physical Became the Vehicle 37:28 What Almost Stopped Her Joining 38:22 What She'd Say to Other Women 45:11 Final Words
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| Ep 491 - Hall of Fame | Smitha Addala: From Skinny Fat to Photoshoot Ready 14 Months Postpartum In Her 40s | 03 Jun 2026 | 00:41:36 | |
Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best
Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow
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On this episode of RNT Fitness Radio, I'm joined by Smitha, an RNTer who recently completed a photoshoot just 14 months after giving birth to her daughter. Smitha's journey is an interesting one. She joined us prior to becoming pregnant, went on pause six months into her pregnancy, and rejoined nine months postpartum to get into the best shape of her life. All her life, she'd wanted to transform what she describes as a skinny-fat frame into a toned, strong-looking physique. And it wasn't until her transformation with us at RNT that she finally made it happen. Smitha is in her early 40s, a GP, entrepreneur and new mother - making this a great example of what can be done when you're ready to make serious changes in your life.
Chapters: 0:00 Introduction 1:49 Smitha's Starting Point 3:21 Why Go All In (Not Just "Walk More") 5:40 Fitness History & The Skinny Fat Trap 7:36 Nutrition Aha Moments 9:48 Stress Eating & Breaking Old Associations 11:12 How She Broke the Habits 13:22 Navigating Social Situations 15:48 Continuing Through Pregnancy 17:56 Postpartum: The First 6 Months 20:07 Why She Came Back 21:24 Rejoining on Maternity Leave 23:49 Working Out Around a Baby 27:12 The Photoshoot 29:13 From Novice to Lifting 20kg Dumbbells 33:22 How the Physical Became the Vehicle 35:34 What Almost Stopped Her 36:58 Advice for New Mums & Women Over 40 39:19 What's Next 40:31 Final Words
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| Ep 490 - Hall of Fame | Dr Harita Raja: No GLP-1s Required: A Transformation They Can't Believe | 29 May 2026 | 00:48:17 | |
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Case Study: https://www.rntfitness.co.uk/how-busy-mum-and-dr-harita-raja-lost-16kg – Welcome back to RNT Fitness Radio. Today I'm joined by an RNT client, Dr. Harita Raja, who has recently entered her second year of the journey. I brought Harita on to share her story of dropping 40 pounds in her 40th year.
Before joining, Harita had never followed a properly structured programme. She found herself at a crossroads, weighing up whether to go down the GLP-1 route or commit to something structured like RNT Fitness. She decided to give the programme a shot, with a plan to fall back on medication if it didn't work out.
Lo and behold, she's now a completely new woman, inside and out, inspiring her family, her community, her patients, and many others to take control of their health. The irony? Everyone's now convinced she's on GLP-1s and can't quite believe it's been RNT Fitness all along.
I really enjoyed this conversation, and I think you will too. Be sure to check out her case study and pictures in the show notes. Let's dive in.
Chapters: 0:00 Introduction 2:05 Harita's Starting Point 4:00 Dieting History & Body Image 12:04 Choosing RNT Over GLP-1s 16:47 First Weeks on the Program 19:19 Navigating Family & Meal Prep 25:04 Getting Buy-In From Family 30:18 The Photoshoot 32:00 Biggest Challenges 35:02 How Physical Transformation Changed Her Life 37:06 The Raatri Collective 39:00 Extending the Journey 42:15 What Almost Stopped Her 47:19 Final Words
Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 489 - 12 Week Upper Body Specialisation (w/ Fractured Ankle) | 22 May 2026 | 00:26:29 | |
Competition: What injury did Akash pick up, and on which leg? Answer to podcast@rntfitness.com. The winner gets £100 of personally curated supplements. See Ep 480 for details.
12-Week Get Jacked: https://docs.google.com/document/d/1uod90IY7xw3G1o8j8EpWiqkY-UnZYzXR4Bbyulu4WLY/edit?tab=t.0
How To Train For Maximum Size And Strength: https://www.rntfitness.co.uk/train-maximum-size-strength
Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best
Free 12-week Transformation Calculator: https://calculator.rntfitness.com
Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow
–
In this episode, I break down the fractured ankle I picked up mid-run in Singapore, the mindset shift that followed, and the exact 12-week upper body specialisation I built to keep training hard while my foot heals.
0:00 Fractured Ankle Update 6:34 Building the 12-Week Upper Body Program 10:39 Weekly Split Overview 11:25 Monday - Chest & Back Heavy 15:00 Tuesday - Delts & Arms Heavy 17:01 Wednesday - Pilates & Blood Flow Restriction 19:15 Thursday - Chest & Back Light 21:41 Friday - Delts, Arms & Legs Light 22:47 Saturday - Pilates & Cardio Options 24:13 Phase One Plan & What's Next
Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 488 - 34 Sentences That Hit Me Like A Ton Of Bricks | 15 May 2026 | 00:08:55 | |
Competition: Email your top 3 numbers and why to podcast@rntfitness.com, win a £100 personalised supplement stack. See Ep 480 for details.
See the full carousel on Instagram: https://www.instagram.com/p/DYAN-DVIMgL/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best
Free 12-week Transformation Calculator: https://calculator.rntfitness.com
Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow
–
On this episode of RNT Fitness Radio, I share all 34 as they are - no expansion, no fluff. Written in one sitting, these are the raw musings I've lived through on time, money, ambition, relationships, and identity. Take from them what you will.
0:44 Why Akash Wrote These 34 Truths 1:57 Truth 1-5: Death, Time & Desire 3:18 Truths 6-9: Identity & Thinking 3:53 Truths 10-15: Business 4:38 Truths 16-20: Money, Pain & High Performance 5:09 Truths 21-22: Goals & Six Packs 5:23 Truths 23-29: Relationships, Marriage & Kids 6:29 Truths 30-34: Control, Reality & Identity
Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 487 - Should You Do Cardio While Building Muscle? | 05 May 2026 | 00:14:24 | |
Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best
Summer Shred Calculator: https://calculator.rntfitness.com See how much fat you can lose in 12 weeks.
Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow
–
Most people think cardio kills muscle gains. But for the vast majority of people in a building phase, cutting it out entirely is a mistake. In this episode, Akash breaks down exactly why cardio belongs in your muscle building plan and how to do it without sabotaging your progress.
Chapters: 0:00 Should You Do Cardio While Building Muscle? 0:51 Benefit 1 1:48 Benefit 2 3:12 Benefit 3 3:49 Benefit 4 6:02 Benefit 5 7:02 Potential Drawbacks of Cardio During a Bulk 9:40 How to Structure Cardio in a Muscle Building Phase 11:54 When to Schedule Your Cardio Sessions
Article mentioned: https://www.rntfitness.co.uk/cardio-muscle-building/
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| |||
| Ep 486 - Why The Fat Isn't Moving (And Your "Slow Metabolism") | 28 Apr 2026 | 00:10:20 | |
Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best
Summer Shred Calculator: https://calculator.rntfitness.com See how much fat you can lose in 12 weeks.
Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow
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Ever feel like you're doing everything right - training, eating healthy, but the fat just won't budge? Most people blame their metabolism. But the real culprit is usually two things hiding in plain sight.
Chapters: 0:44 The Café Conversation That Sparked This Episode 1:52 "I Must Have a Slow Metabolism" 2:52 What NEAT Is and Why It Matters 3:22 Why Gym Sessions Can't Fix a Sedentary Life 3:33 The Portion Distortion Problem 4:37 2 Fixes to Stop Spinning Your Wheels 7:04 How Long You Actually Need to Track 8:41 Tracking as Education, Not Restriction
🎧 Eating out without tracking? Ep 480 - How I Kept My Six Pack in Sri Lanka Eating Out Every Day (Without Tracking)
Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 485 - Eating "Healthy" Might Make You Fat | 24 Apr 2026 | 00:11:14 | |
Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best
Summer Shred Calculator: https://calculator.rntfitness.com See how much fat you can lose in 12 weeks.
Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow
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You're eating clean, training 4x a week, avoiding all the "bad stuff" and the scale hasn't moved in months. Here's the uncomfortable truth nobody wants to hear.
You're probably eating too much. Not junk, actual healthy food. Smoothie bowls, avocado salads, salmon and quinoa dinners. All of it adding up to a 500-calorie daily surplus without you even realising.
In this episode I break down the exact pattern I see constantly, run through a real client food diary, and show you the only two numbers that actually matter for fat loss: total calories and protein. Fix those two things, and you won't recognise yourself in 12 weeks.
Chapters: 0:44 Why eating healthy isn't working 1:31 A real client example 2:48 The food diary experiment 3:43 The calorie problem hiding in clean food 4:49 The two numbers you actually need to track 7:14 What 130-150g of protein actually looks like 8:32 Why weekends are killing your results 9:24 What happens when you fix both numbers
Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 484 - Why Training Harder Is Keeping You Stuck | 21 Apr 2026 | 00:14:17 | |
Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best
Summer Shred Calculator: https://calculator.rntfitness.com See how much fat you can lose in 12 weeks.
Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow
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You're showing up. You're sweating. You're putting in the hours. So why isn't anything changing?
The problem probably isn't your effort - it's your approach. In this episode, Akash breaks down why more sets, more exercises, and longer sessions are actually working against you, and what to do instead.
Chapters: 1:05 Why more volume isn't better 2:04 The exception: advanced lifters 3:01 A smarter strategy 4:06 4 Steps to fix your training volume 6:24 What "going hard" actually means 7:24 How to learn the skill of intensity 9:02 Stop switching programs 10:17 Focus on getting stronger 11:04 The pattern RNT sees again and again
Articles mentioned: https://www.rntfitness.co.uk/number-one-mistake-natural-lifters-make https://www.rntfitness.co.uk/the-number-one-training-myth
Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 483 - The 5 Supplements That Actually Work (And Everything You Should Stop Buying) | 17 Apr 2026 | 00:22:40 | |
Competition: Email your Two Truths & a Lie answer (statement number + name) to podcast@rntfitness.com for a chance to win Akash's personal £100 supplement stack. Entries open until the end of May.
Built for Life Newsletter: https://builtforlife.io Twice-weekly emails for high performers who want to look good, feel great and perform at their best
Summer Shred Special: https://summershred.rntfitness.com 12-week accelerated start in your programme. Closes 21st April, only 20 spots.
Summer Shred Calculator: https://calculator.rntfitness.com See how much fat you can lose in 12 weeks.
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0:00 Competition Intro & How to Enter 1:00 Why the Supplement Industry Profits from Your Confusion 4:06 The 3 Categories Every Supplement Falls Into 5:05 Fix the Basics Before Anything Else 6:42 5 Supplements Worth Considering 17:09 Get a Blood Test Before You Buy Anything 18:40 Supplements You Don't Need 20:22 Two Truths & a Lie Competition 21:54 Free 12-Week Body Transformation Tool Ep. 348 - Dr. Matthew Nagra (nutrition deep dive) Ep. 326 - Dr. Crionna Tobin (supplement deep dive) https://www.rntfitness.co.uk/ep-326-supplements-deep-dive-with-dr-crionna-tobin-phd
Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 482 - Hall of Fame | Sushama Sekhar: Life-Extending Results - Menopause, Strength Training & Fitness After 50 | 14 Apr 2026 | 00:52:04 | |
Built for Life Newsletter: https://builtforlife.io
Twice-weekly emails for high performers who want to look good, feel great and perform at their best
Summer Shred Special: https://summershred.rntfitness.com 12-week accelerated start in your programme. Closes 21st April, only 20 spots.
Summer Shred Calculator: https://calculator.rntfitness.com See how much fat you can lose in 12 weeks.
–
On this episode of RNT Fitness Radio, I'm joined by RNTer Sushama, who after winning second place in the female transformation of the year for 2025, has come on to share her journey with us at RNT.
Chapters: 0:00 What triggered the RNT journey 3:32 Why she chose RNT over Ozempic and Peptides 4:34 30 years of weight struggles 5:49 The "hacking the system" years in her 40s 8:07 How perimenopause changed everything 10:17 What surprised her most joining RNT 12:14 Fixing sleep: From 4 hours to a priority 18:28 Breaking the night bingeing habit 22:13 The Void Workshop: Lifting heavy for the first time 25:04 Strength training for women over 40/50 32:46 Life after Checkpoint 38:43 3 key mental pivots that changed everything 40:47 The Reward Phase: Structure, Strategy & System 46:59 Advice for women in their 40s/50s
Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 481 - 3 Things Between You And Your Summer Body | 10 Apr 2026 | 00:11:59 | |
Win a £100 Supplement Stack Answer the question at the end of the previous one (Ep 480) and email podcast@rntfitness.com. Competition runs across 4 random episodes until the end of May. Multiple entries allowed.
Built for Life Newsletter: https://builtforlife.io
Twice-weekly emails for high performers who want to look good, feel great and perform at their best
Summer Shred Special: https://summershred.rntfitness.com 12-week accelerated start in your programme. Closes 21st April, only 20 spots.
Summer Shred Calculator: https://calculator.rntfitness.com See how much fat you can lose in 12 weeks.
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You've got a holiday coming up, pool days, beach photos and right now, panic is starting to set in. So you're thinking crash diet, 30-day shred, cut the carbs. But here's the truth: those extreme approaches are designed to fail. In this episode, we break down why the all-or-nothing cycle keeps you stuck every single summer, and the only 3 things you actually need to get in shape before July without overhauling your entire life.
Chapters: 0:00 Why Summer Panic Starts Now 1:55 Stop Dreading The Holiday Photos 2:38 Why Crash Diets Always Fail 4:15 The Only 3 Things You Need 8:28 Gathered Momentum: More Results In Less Time 10:08 Summer Shred Special Details
Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 480 - How I Kept My Six Pack in Sri Lanka Eating Out Every Day (Without Tracking) | 07 Apr 2026 | 00:22:37 | |
Competition Episode: Win £100 Supplement Stack We're running a mini competition across 4 podcast episodes until the end of May. Listen to the episode, answer the question at the end, and email podcast@rntfitness.com to enter. Multiple entries allowed.
Subscribe to the Built for Life newsletter: https://www.builtforlife.io
Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks:
–
Can you stay lean without tracking calories, weighing food, or following a strict plan? In this episode, I break down how I spent a month in Sri Lanka eating out daily, not tracking anything, and still staying in shape and the exact principles behind sustainable, intuitive fat loss. If you want to understand how to move from strict dieting to effortless maintenance, this is your roadmap. Chapters: 00:00 Staying Lean Without Tracking (Overview) 04:52 Why Intuitive Eating Fails Most People 06:40 Principle 1: Lock In Your Breakfast 08:27 Principle 2: Plan Ahead (Especially Protein) 11:23 Principle 3: Be Intentional Eating Out 13:31 Principle 4: Trust Your Gut On Portions 16:01 Principle 5: Drop Cheat Days 17:23 Bonus: One Dessert Rule 18:33 Build A Routine That Travels With You
Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 479 - If You're Post-Checkpoint, This Is For You | 03 Apr 2026 | 00:03:36 | |
Subscribe to the Built for Life newsletter: https://www.builtforlife.io
Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks:
–
Getting into shape is one challenge, but staying in shape after reaching your checkpoint is a completely different one. In this episode, we break down why life after checkpoint often feels harder and why maintaining results requires rewiring your mindset, habits, and identity. Learn how the investment phase helps you build the behaviours needed to stay in shape for life.
Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 478 - Why You're Always Bloated (And What Actually Fixes It) | 31 Mar 2026 | 00:11:50 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks:
–
Bloating isn't always caused by food intolerances. In this episode, we break down the real reasons many people experience bloating and why the problem is often how you eat rather than what you eat. Learn six simple strategies that can help your digestive system work properly before you start cutting out entire food groups.
Chapters: 0:00 Why Most People Misunderstand Bloating
Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 477 - Hall of Fame | Sheena Patel: Business Owner & Mother of Two Loses 33kg (& KEEPS IT OFF) | 27 Mar 2026 | 00:53:01 | |
Subscribe to the Built for Life newsletter: https://www.builtforlife.io
Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks:
– After years of yo-yo dieting, post-pregnancy struggles, and feeling stuck in her own body, Sheena Patel hit a point where something had to change. In this episode, she shares how she lost 33kg while raising two kids and running a business and how rebuilding her mindset, not just her body, helped her break the cycle for good. This is about more than fat loss, it's about taking back control of your confidence, energy, and life.
00:00 33kg Transformation Moment 02:22 Post-Pregnancy Struggles & Lowest Point 13:42 Why Generic Plans Failed 16:22 Why She Chose RNT 23:12 Losing 33kg With 2 Kids & Busy Life 28:48 Handling Social Events & Travel 39:01 Why Year 2 Is The Hardest (Maintenance) 45:23 From Survival Mode to Enjoying Life Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 476 - The Restaurant Isn't the Problem. This Is. | 24 Mar 2026 | 00:16:18 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks:
-
Full monk mode or ordering everything and restarting Monday. If you've done either, this episode is for you. Eating out is not the problem. How you approach it is. Here are 5 strategies to stay on track without ruining the night. 4:13 Strategy 1: Anchor Every Meal With Protein 5:10 Strategy 2: Decide What You Are Having Before You Arrive 7:34 Strategy 3: Handle Alcohol With A Simple Rule 9:04 Strategy 4: Sauces And Dressings On The Side 10:40 Strategy 5: The One Meal Rule 13:00 Build Your 3 Personal Rules For Eating Out
Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 475 - The Motivation Myth: Why Fired-Up Starters Quit Fastest | 20 Mar 2026 | 00:09:14 | |
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–
Monday. January. After the holidays. Once work calms down. If you've ever said any of these, this episode is for you. The quiet period never comes and 6 months from now you'll still be waiting. Here are 4 steps to make right now workable.
Chapters: 3:34 Step 1: Shrink The Start Until Its Impossible To Say No 5:05 Step 2: Separate The Decision From The Conditions 6:17 Step 3: Use The 2 Week Rule 7:12 Step 4: Stop Treating Disruptions As Reasons To Restart
Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 474 - The Week-Four Trap: Why People Quit Right Before Results Show Up | 17 Mar 2026 | 00:12:47 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks:
–
Most people have been "trying to get in shape" for years. The problem isn't discipline. It's that they keep resetting the clock right before results show up. In this episode, I break down why consistency beats everything and 4 tips to finally stop switching.
Chapters: 2:02 Why People Keep Switching Programs 5:24 The Week By Week Cycle That Keeps You Stuck 6:21 What Actually Happens In The First 4 To 6 Weeks 9:06 How To Break The Program Switching Cycle 9:09 Tip 1: Pick A Timeframe And Commit 9:51 Tip 2: Define What Working Means Before You Start 10:12 Tip 3: Expect Weeks 3 To 6 To Feel Like Nothing 10:49 Tip 4: Only Change If Its Genuinely Unsustainable Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 473 - Ten Fastest Ways To Improve Your Chin Ups | 13 Mar 2026 | 00:25:22 | |
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–
In this episode, I break down exactly how to go from 4 chin-ups to 10-12 reps using 10 practical strategies, from avoiding failure and greasing the groove, to weighted chin-ups and perfect form. If you've been stuck at the same number for months, this is the episode that will change that.
Chapters
Related Articles: 1. Going From Zero To One: How To Get Your First Chin Up https://www.rntfitness.co.uk/going-from-zero-to-one-how-to-get-your-first-chin-up 2. The Ten Fastest Ways To Improve Your Chin Ups https://www.rntfitness.co.uk/the-ten-fastest-ways-to-improve-your-chin-ups/
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| Ep 472 - If You're Pre-Checkpoint, This Is For You | 10 Mar 2026 | 00:06:07 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
–
If your goal is to reach the best shape of your life, you can't keep trying to "have your cake and eat it" before you reach your checkpoint. In this episode, I explain why the process phase requires full commitment, temporary sacrifice, and leadership over your habits. Learn why going all-in during this phase helps you build momentum, reach your checkpoint faster, and earn the flexibility later.
Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 471 - Revenge Bedtime Procastination | 06 Mar 2026 | 00:14:55 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
–
Why do you wake up exhausted even after spending 7-8 hours in bed? In this episode, we break down the concept of revenge bedtime procrastination, a common habit where busy professionals stay up late scrolling, watching Netflix, or working to reclaim personal time. We explain why poor evening routines destroy sleep quality and share simple strategies to improve recovery, energy, productivity, and fat loss without supplements or sleep apps.
Chapters: 0:00 Why You Wake Up Exhausted After 8 Hours 0:50 What Is Revenge Bedtime Procrastination 1:38 The Real Reason Your Sleep Is Poor 3:47 Why Revenge Bedtime Procrastination Happens 7:25 How To Fix Your Night Routine 10:06 Create A Wind Down Routine 11:33 Wake Up At The Same Time Every Day 12:37 The Simple Sleep System That Works
Learn more about Revenge Bedtime Procrastination: https://www.sleepfoundation.org/sleep-hygiene/revenge-bedtime-procrastination
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| Ep 470 - Why You're Drinking Water Wrong | 03 Mar 2026 | 00:10:14 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
–
In this episode, I break down why dehydration could be the hidden reason behind your afternoon crashes, brain fog, and even hunger. I explain how I approach hydration for better energy, strength performance, and focus, and why drinking water consistently matters more than chugging it randomly. If you're a busy professional running on caffeine, this might be the simplest performance upgrade you're overlooking.
Chapters: 0:06 Why You Might Be Drinking Water Wrong 0:28 Hunger vs Dehydration: The Hidden Link 2:12 How Dehydration Impacts Strength and Performance 5:11 Step 1: Drink Consistently, Not Reactively 5:37 Step 2: Avoid Large Amounts of Water With Meals 6:33 Step 3: Add Electrolytes When Active or Stressed 7:18 Step 4: Use Visual Cues and Reminders 7:59 Signs Your Hydration Is Improving 8:27 Check Your Pee Color for Hydration Status
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform 3) Rate your current health: https://scorecard.rntfitness.com/health
Subscribe to the Built for Life newsletter: https://built-for-life.beehiiv.com/subscribe Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 469 - The Bare Minimum System (When Life Gets Crazy) | 27 Feb 2026 | 00:14:35 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
–
In this episode, I share the lesson I learned after collapsing from exhaustion and how it changed the way I approach health during busy seasons. I explain the "chaos minimums" I use to stay consistent when life gets overwhelming, including protein-focused meals, bite-size movement, and protected sleep. The goal isn't perfection, it's staying in the game.
Chapters: 0:06 How To Stay Consistent When Chaos Hits 0:21 The 2019 Collapse And Burnout Wake-Up Call 1:30 The Early Signs Of Burnout And Exhaustion 2:31 Why Health Slips First During Life Changes 3:36 Slow Burn Chaos vs Sudden Spike Events 5:10 The Bare Minimum System Explained 7:35 Real-Life Example: New Baby And Moving Countries 9:43 Choosing Your Three Chaos Minimums 12:29 Real Example: 50lbs Lost During Constant Travel 13:28 The Mission To Help Busy Professionals
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform 3) Rate your current health: https://scorecard.rntfitness.com/health
Subscribe to the Built for Life newsletter: https://built-for-life.beehiiv.com/subscribe Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela
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| Ep 468 - Why You're Hungry At 9PM (It's Not Willpower) | 24 Feb 2026 | 00:17:09 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
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In this episode, I break down why 9pm feels like the danger zone and why late-night hunger is rarely a willpower problem. I explain how decision fatigue, under-eating protein, stress-driven dopamine crashes, and a lack of an evening shutdown ritual drive overeating. I also share the simple systems I use to stay in control of the final hour of my day. Chapters: 0:06 Why You're Hungry at 9PM 1:33 Step 1: Decision Fatigue and Mental Depletion 6:11 Step 2: You Undereat Earlier in the Day 10:50 Step 3: Stress and Dopamine Crash at Night 12:55 Step 4: No Evening Shutdown Ritual 13:16 Protein-Anchored Dinner and Structured Eating 14:05 The Kitchen Closed Rule and Brush Teeth Trigger 14:18 10-Minute Decompression Routine 15:20 The Confidence Cost of Repeating the Cycle 16:06 Fix the Last 90 Minutes of Your Day
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform 3) Rate your current health: https://scorecard.rntfitness.com/health
Subscribe to the Built for Life newsletter: https://built-for-life.beehiiv.com/subscribe Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 467 - Fat Loss Metrics That Actually Matter | 20 Feb 2026 | 00:19:25 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
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In this episode, I explain why the scale doesn't always reflect true fat loss, even when you're executing perfectly. I break down six common reasons your weight can fluctuate, from menstrual cycles and sodium to stress, travel, and body recomposition. My goal is to help you use the scale as a tool, not let it define you.
Chapters: 0:06 Why The Scale Doesn't Tell The Full Story 1:29 The Negative Scale Spiral And Emotional Overcorrection 3:00 Reason 1: Time Of The Month And Hormonal Water Retention 4:27 Reason 2: Muscle Gain And Body Recomposition 6:54 Reason 3: Constipation, Fiber And Digestive Impact 9:30 Reason 4: Sodium Intake And Water Fluctuations 11:03 Reason 5: Stress, Cortisol And Life Load 14:12 Reason 6: Flights, Shift Work And Travel Retention 16:51 The Three Types Of Scale Responders 18:48 Built For Life Newsletter Announcement
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform 3) Rate your current health: https://scorecard.rntfitness.com/health
Subscribe to the Built for Life newsletter: https://built-for-life.beehiiv.com/subscribe Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela | |||
| Ep 466 - The Weight Loss Plateau Busting Blueprint | 12 Jan 2026 | 00:18:38 | |
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In this episode, I explain what a real fat loss plateau actually is, whether plateaus are metabolic in nature, and how to use an adherence audit to break plateaus without drastic calorie cuts.
Chapters: 00:06 What Plateaus Really Are (and Aren't) 00:47 The Biggest Plateau Misconception 01:17 Motivation Dip vs Precision Dip 02:42 What a Real Plateau Actually Is 03:03 Why Weight Loss Is Not Linear 04:25 The Adherence Audit Framework 08:18 Hidden Variables That Stall Progress 10:27 Why You Shouldn't Rush Changes 13:51 When to Actually Adjust Calories or Activity 14:41 Adherence as a Long-Term Skill 16:48 Precision Reset and Final Framework 17:22 Final Thoughts and CTA
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform
Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela
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| Ep 465 - Vices, Age, Habits & Anxiety (6 Rounds w/ Dan Hill) | 05 Jan 2026 | 01:00:15 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
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In this episode, RNT Fitness founder Akash Vaghela is interviewed on the Blueprint Podcast about health and performance for busy professionals, covering anxiety, alcohol, work stress, fat loss, aging, and the habits needed for long-term health without burnout.
Chapters: 01:26 Round 1 Vices 09:48 Round 2 Health Journey 19:26 Round 3 Age and Longevity 29:42 Round 4 High Performance Habits 38:22 Round 5 Anxiety and Stress 48:27 Round 6 Practical Tips 52:00 Final Takeaways
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela
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| Ep 464 - Why Do People Fail at RNT / Weight Loss Programmes? | 02 Jan 2026 | 00:17:24 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
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In this episode, I break down the 5 reasons people fail on any weight-loss programme - commitment, consistency, coachability, communication, and the willingness to truly change. I share the honest patterns I've seen after coaching thousands of people, and why success ultimately comes down to your mindset and your ability to lean into accountability when life gets hard. If you want to understand exactly what separates long-term results from repeated failure, this is the episode to listen to.
Chapters: 00:06 What Is the Failure Rate at RNT Fitness? 01:28 The 5 Cs Framework Explained 01:38 #1 Commitment 04:52 #2 Consistency 06:18 #3 Coachability 07:18 #4 Communication 12:09 #5 Willingness to Change 14:31 Why People Fail vs Why People Succeed
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela
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| Ep 463 - Can You Build Muscle on a Vegan Diet? (9 Myths) | 31 Dec 2025 | 00:20:03 | |
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In this episode, I share my four-year vegan journey and debunk nine common myths about being vegan, including protein intake, muscle building, soy, supplements, strength, and whether you can get lean and strong on a vegan diet.
Chapters: 04:52 9 Common Myths About Being Vegan 05:30 Myth 1 You'll Become Weak on a Vegan Diet 06:21 Myth 2 You Can't Build Muscle or Strength on a Vegan Diet 08:05 Myth 3 Soy Ruins Hormones 09:42 Myth 4 You Need Supplements to Be Vegan 11:13 Myth 5 Being Vegan Is Inconvenient 14:22 Myth 6 Veganism Is Just a Diet 15:55 Myth 7 Vegans Are Preachy 17:02 Myth 8 Vegans Expect Everyone to Go Vegan 18:30 Final Thoughts
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela
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| Ep 462 - Is Online Coaching as Effective as a Personal Trainer? | 29 Dec 2025 | 00:16:57 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
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In this episode, I explain whether online coaching or a personal trainer delivers better results for busy professionals, covering accountability, lifestyle support, flexibility, and why online coaching often leads to deeper, longer-term transformations.
Chapters: 00:06 Should You Hire a PT? 00:43 Online vs In-Person 02:33 Why In-Person Fails 03:28 Why Online Goes Deeper 05:23 What Drives Results 07:06 Problems With Most PTs 09:49 Flexibility and Accountability 13:04 How to Choose a Coach 15:20 Mission and Long-Term Fit
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela
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| Ep 461 - Top 10 Lessons I Learned in 2025 | 25 Dec 2025 | 00:25:46 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
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In this episode, I share my 2025 annual lessons, including burnout, therapy, identity crises, parenting two kids, moving to Dubai, injury setbacks, financial independence, AI in coaching, and redefining success beyond work. Chapters: 03:28 Lesson 1 I Am Not My Work 06:34 Lesson 2 I Am My Own Worst Judge 08:41 Lesson 3 Identity Gap Creates Vices 12:42 Lesson 4 Become A Forensic Scientist of the Mind 15:07 Lesson 5 Every Founder Needs To Be Reminded Of The Mission 16:47 Lesson 6 Having Two Children Is A Real Step Change 17:36 Lesson 7 Your Environment Resets Your Baseline 18:44 Lesson 8 AI as the New Operating System 21:11 Lesson 9 Financial Independence Is Downside Protection 22:13 Lesson 10 Injuries Can Be A Gift (and it's never too late for PBs) 23:44 What's Next for 2026
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela | |||
| Ep 460 - Should I Take Weight Loss Injections Like Mounjaro or Ozempic? | 24 Dec 2025 | 00:12:56 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
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In this episode, I explain how weight loss drugs like Ozempic and Mounjaro work, why they can cause muscle loss and weight regain, and what you must do with strength training, protein, and habits to lose weight sustainably.
Chapters: 00:06 Weight Loss Drugs and Aging Risk 02:17 Episode Overview 02:44 Weight Loss Drug Boom 05:39 How GLP-1 Drugs Work 06:31 Do Injections Work? 07:01 What Drugs Don't Do 08:50 Who They're For 09:49 Why Weight Is Regained 11:10 Identity and Long-Term Results 11:59 Final Verdict on Mounjaro and Ozempic
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela | |||
| Ep 459 - 12-10-8-3-2-1: How Can I Realistically Lose 20–30 Pounds in 2026? | 22 Dec 2025 | 00:13:54 | |
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In this episode, I explain how to lose 20–30 pounds in 2026 using the 12-10-8-3-2-1 framework, covering calorie targets, daily steps, sleep, strength training, hydration, protein intake, and the accountability systems needed for sustainable fat loss.
Chapters: 00:50 The 12-10-8-3-2-1 Framework Overview 02:42 12 Calories Per Pound 03:29 10,000 Steps Per Day 04:13 8 Hours of Sleep 06:10 3 Strength Training Sessions 08:10 2 Litres of Water 08:50 1g Protein Per Pound 10:07 Why Accountability Makes This Work 12:37 Recap
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela
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| Ep 458 - How Do I Enjoy the Festive Season Without Gaining Weight? (4 Strategies) | 19 Dec 2025 | 00:13:19 | |
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In this episode, I explain how to navigate the festive season without regaining weight, covering four rules for managing Christmas meals, social events, portion control, and maintaining fat loss after a body transformation.
Chapters: 02:35 4 Rules to Enjoy the Festives Without Losing Progress 02:52 Rule 1 No Guilt 03:50 Rule 2 One Plate Rule 05:43 Rule 3 Focus on People, Not Food 07:46 Rule 4 Meal Hygiene 09:53 Recap 10:00 Adjusting by Phase (Pre or Post Checkpoint) 12:07 Final Thoughts
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Find out if you're ready for a transformation at https://www.rntfitness.com/transform Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela
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| Ep 457 - What Is the Best Workout for Fat Loss? | 17 Dec 2025 | 00:13:11 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
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In this episode, I break down the truth about the "best workout for fat loss" and why your results come far more from your diet than any special routine. I walk you through exactly how I set calories, protein, and macros, plus the full-body strength plan I use with 1000s of clients to get lean while staying strong. I also share the lifestyle habits and accountability systems that make fat loss simple, predictable, and sustainable.
Chapters:
THE FULL BODY WORKOUT TEMPLATE
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Find out if you're ready for a transformation at https://www.rntfitness.com/transform Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela | |||
| Ep 456 - Why am I always hungry even when I'm trying to eat healthy? | 15 Dec 2025 | 00:14:51 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
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In this episode, I break down the real reasons you feel hungry even when you think you're doing everything right. I share the 7 core strategies we use at RNT to remove food noise, stabilise cravings, and build a nutrition structure that genuinely keeps you full. If hunger has always felt like the barrier to getting in shape, this framework will change everything.
Chapters: 00:06 Why Am I Always Hungry? 01:16 #1 No Pinned Meals 02:47 #2 No Protein 03:58 #3 Eating Too Fast 05:36 #4 You're Dehydrated 06:24 #5 You're Eating a Processed Diet 08:16 #6 Your Environment Is a Disaster 10:27 #7 You're Bored, Stressed, or Emotional 12:42 Recap Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Find out if you're ready for a transformation at https://www.rntfitness.com/transform Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness
Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela
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| Ep 455 - Why I Moved To Dubai | 12 Dec 2025 | 00:23:24 | |
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Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
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In this episode, I share why I moved to Dubai, and the personal, professional, and lifestyle factors behind the decision. I then share my early reflections three weeks into living here.
Chapters: 00:06 Shift in Podcast Format 02:11 Why I Moved to Dubai 03:54 Testing Dubai for 3 Months 05:40 UK Budget & Decision to Leave 07:01 Outgrowing Our Flat 08:24 Why Dubai Won 09:42 First Weeks in Dubai 12:00 Business Potential in Dubai 13:22 Leadership & Innovation 14:55 Safety 19:01 Lifestyle & Convenience 19:38 Family & Education 20:12 Culture of Growth 21:05 Early Downsides & Hidden Costs 22:04 Closing Thoughts
Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Find out if you're ready for a transformation at https://www.rntfitness.com/transform Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela | |||