RNT Fitness Radio

Ep 501 - The T-Score Every Woman Over 40 Needs to Know 18.08.2026 9min

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/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 – 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 500 - Wearables: The 4 Metrics That Actually Matter 11.08.2026 21min

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 – 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 499 - Hall of Fame | Kate Bell: Entrepreneur & Mother Of Three 22 lbs Down in the Best Shape of Her Life 04.08.2026 46min

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: – 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 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 498 - Creatine Isn't Just a Muscle Supplement, It's a Brain Supplement 28.07.2026 13min

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 – 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 – 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 497 - Hall of Fame | Sharmilee Patel: Beating Insomnia, Menopause, and 20 Years of Stuck Weight 21.07.2026 46min

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: The 35-40 lbs she'd been carrying for two decades, since the birth of her two children, that simply wouldn't shift Reaching her early 50s and experiencing menopause, and seeing high cholesterol in her annual blood test Plantar fasciitis, which was starting to affect her ability to walk and her day-to-day life 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 – 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 496 - Relationships In Fitness Transformations 15.07.2026 47min

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 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 – 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 – 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 495 - Hall of Fame | Dr. Margi Patel: From HbA1c 6.4 to 5.1, Reversing Her Path to Diabetes 07.07.2026 56min

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 – 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 – 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 494 - Hall of Fame | Eric Gandhi: Teacher & Dad of Two 4 Months In & Just Getting Started 30.06.2026 30min

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 – Welcome back to another episode of RNT Fitness Radio. Today I'm joined by RNTer Eric Gandhi, who comes on the podcast to share his experience four months into his journey. 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 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 493 - Lean vs Shredded: 8 Differences (& The Reality) 23.06.2026 29min

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 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. – 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 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 492 - Hall of Fame | Ailie Suzuki: Property Entrepreneur & Mum Loses 15kg and Gets Photoshoot Ready in 6 Months 17.06.2026 45min

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 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 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 491 - Hall of Fame | Smitha Addala: From Skinny Fat to Photoshoot Ready 14 Months Postpartum In Her 40s 03.06.2026 41min

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 – 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 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 490 - Hall of Fame | Dr Harita Raja: No GLP-1s Required: A Transformation They Can't Believe 29.05.2026 48min

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 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) 22.05.2026 26min

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 15.05.2026 8min

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? 05.05.2026 14min

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/ 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 486 - Why The Fat Isn't Moving (And Your "Slow Metabolism") 28.04.2026 10min

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 - 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) https://www.rntfitness.co.uk/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 24.04.2026 11min

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 - 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 21.04.2026 14min

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 - 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) 17.04.2026 22min

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. - The supplement industry is worth £150 billion and it profits from your confusion. In this episode, Akash cuts through the noise on supplements: what actually works, what's a complete waste of money, and the one thing you should do before you buy anything at all. He breaks down the 5 supplements worth considering, the science (and lack of it) behind the most hyped products on the market, and why most people's supplement cupboards are quietly draining hundreds of pounds a month for zero results. Chapters: 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 Referenced episodes: Ep. 348 - Dr. Matthew Nagra (nutrition deep dive) https://www.rntfitness.co.uk/ep-348-saturated-fat-oils-keto-diets-supplements-cardiovascular-disease-diabetes-and-nutrition-myths-w-dr-matthew-nagra 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 14.04.2026 52min

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. Sushama, in her early 50s, spent 30 years trying to achieve the physique of her dreams, and it wasn't until she joined RNT that she found the missing piece of the puzzle. In this episode, we dive into everything from menopause, to breaking decades of bad food habits, to strength training for women over 40, as well as hear a little insight into how this transformation has changed Sushama as a person. After the recording, she sent me her recent blood work, and the results were outstanding. Exactly a year apart: total cholesterol down from 206 to 183, triglycerides from 71 to 59, and VLDL down to 10. In your early 50s, that's not life-changing, that's life-extending. 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

RNT Fitness Radio

Odcinki

Popularny w

RNT Fitness Radio

Odcinki

Podobne podcasty

Popularny w