RNT Fitness Radio
My name is Akash Vaghela, founder of RNT Fitness, and my big vision is to see a world transformed. I’ve spent 10+ years changing people’s lives through the power of fitness, and on this podcast I’m going to give you tools to do the same. I’ll be having conversations with experts in mindset, fitness, health and performance, whilst also bringing on real-life stories of transformation from RNT members from all around the world. If your goal is to totally transform your mind and body to be a world-class high performer in all aspects of your life, you’re in the right place - get ready for the journey ahead! You can listen anywhere you get your podcasts, and please rate and review if you enjoy it. For more information, go to: www.rntfitness.com.
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Ep 496 - Relationships In Fitness Transformations
07/15/2026
Ep 496 - Relationships In Fitness Transformations
Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Book a 1-1 strategy session: Why Your Partner Resists Your Fitness Journey (And What to Do About It): – 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 - Instagram - Instagram - YouTube -
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Ep 495 - Hall of Fame | Dr. Margi Patel: From HbA1c 6.4 to 5.1, Reversing Her Path to Diabetes
07/07/2026
Ep 495 - Hall of Fame | Dr. Margi Patel: From HbA1c 6.4 to 5.1, Reversing Her Path to Diabetes
Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Book a 1-1 strategy session: – 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 - Instagram - Instagram - YouTube -
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Ep 494 - Hall of Fame | Eric Gandhi: Teacher & Dad of Two 4 Months In & Just Getting Started
06/30/2026
Ep 494 - Hall of Fame | Eric Gandhi: Teacher & Dad of Two 4 Months In & Just Getting Started
Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Book a 1-1 strategy session: – 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 - Instagram - Instagram - YouTube -
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Ep 493 - Lean vs Shredded: 8 Differences (& The Reality)
06/23/2026
Ep 493 - Lean vs Shredded: 8 Differences (& The Reality)
Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Book a 1-1 strategy session: Lean Vs Shredded: The Cold Hard Truth 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 - Instagram - Instagram - YouTube -
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Ep 492 - Hall of Fame | Ailie Suzuki: Property Entrepreneur & Mum Loses 15kg and Gets Photoshoot Ready in 6 Months
06/17/2026
Ep 492 - Hall of Fame | Ailie Suzuki: Property Entrepreneur & Mum Loses 15kg and Gets Photoshoot Ready in 6 Months
Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Book a 1-1 strategy session: 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 - Instagram - Instagram - YouTube -
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Ep 491 - Hall of Fame | Smitha Addala: From Skinny Fat to Photoshoot Ready 14 Months Postpartum In Her 40s
06/03/2026
Ep 491 - Hall of Fame | Smitha Addala: From Skinny Fat to Photoshoot Ready 14 Months Postpartum In Her 40s
Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Book a 1-1 strategy session: – 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 - Instagram - Instagram - YouTube -
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Ep 490 - Hall of Fame | Dr Harita Raja: No GLP-1s Required: A Transformation They Can't Believe
05/29/2026
Ep 490 - Hall of Fame | Dr Harita Raja: No GLP-1s Required: A Transformation They Can't Believe
Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Summer Shred Calculator: See how much fat you can lose in 12 weeks. Book a 1-1 strategy session: 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 - Instagram - Instagram - YouTube -
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Ep 489 - 12 Week Upper Body Specialisation (w/ Fractured Ankle)
05/22/2026
Ep 489 - 12 Week Upper Body Specialisation (w/ Fractured Ankle)
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: How To Train For Maximum Size And Strength: Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Free 12-week Transformation Calculator: Book a 1-1 strategy session: – 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 - Instagram - Instagram - YouTube -
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Ep 488 - 34 Sentences That Hit Me Like A Ton Of Bricks
05/15/2026
Ep 488 - 34 Sentences That Hit Me Like A Ton Of Bricks
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: Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Free 12-week Transformation Calculator: Book a 1-1 strategy session: – 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 - Instagram - Instagram - YouTube -
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Ep 487 - Should You Do Cardio While Building Muscle?
05/05/2026
Ep 487 - Should You Do Cardio While Building Muscle?
Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Summer Shred Calculator: See how much fat you can lose in 12 weeks. Book a 1-1 strategy session: – 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: Follow us: Website - Instagram - Instagram - YouTube -
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Ep 486 - Why The Fat Isn’t Moving (And Your “Slow Metabolism”)
04/28/2026
Ep 486 - Why The Fat Isn’t Moving (And Your “Slow Metabolism”)
Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Summer Shred Calculator: See how much fat you can lose in 12 weeks. Book a 1-1 strategy session: - 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 - Instagram - Instagram - YouTube -
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Ep 485 - Eating “Healthy” Might Make You Fat
04/24/2026
Ep 485 - Eating “Healthy” Might Make You Fat
Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Summer Shred Calculator: See how much fat you can lose in 12 weeks. Book a 1-1 strategy session: - 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 - Instagram - Instagram - YouTube -
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Ep 484 - Why Training Harder Is Keeping You Stuck
04/21/2026
Ep 484 - Why Training Harder Is Keeping You Stuck
Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Summer Shred Calculator: See how much fat you can lose in 12 weeks. Book a 1-1 strategy session: - 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: Follow us: Website - Instagram - Instagram - YouTube -
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Ep 483 - The 5 Supplements That Actually Work (And Everything You Should Stop Buying)
04/17/2026
Ep 483 - The 5 Supplements That Actually Work (And Everything You Should Stop Buying)
Competition: Email your Two Truths & a Lie answer (statement number + name) to for a chance to win Akash's personal £100 supplement stack. Entries open until the end of May. Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Summer Shred Special: 12-week accelerated start in your programme. Closes 21st April, only 20 spots. Summer Shred Calculator: 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) Ep. 326 - Dr. Crionna Tobin (supplement deep dive) Follow us: Website - Instagram - Instagram - YouTube -
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Ep 482 - Hall of Fame | Sushama Sekhar: Life-Extending Results - Menopause, Strength Training & Fitness After 50
04/14/2026
Ep 482 - Hall of Fame | Sushama Sekhar: Life-Extending Results - Menopause, Strength Training & Fitness After 50
Built for Life Newsletter: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Summer Shred Special: 12-week accelerated start in your programme. Closes 21st April, only 20 spots. Summer Shred Calculator: 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 - Instagram - Instagram - YouTube -
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Ep 481 - 3 Things Between You And Your Summer Body
04/10/2026
Ep 481 - 3 Things Between You And Your Summer Body
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: Twice-weekly emails for high performers who want to look good, feel great and perform at their best Summer Shred Special: 12-week accelerated start in your programme. Closes 21st April, only 20 spots. Summer Shred Calculator: See how much fat you can lose in 12 weeks. – 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 - Instagram - Instagram - YouTube -
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Ep 480 - How I Kept My Six Pack in Sri Lanka Eating Out Every Day (Without Tracking)
04/07/2026
Ep 480 - How I Kept My Six Pack in Sri Lanka Eating Out Every Day (Without Tracking)
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: 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 - Instagram - Instagram - YouTube -
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Ep 479 - If You’re Post-Checkpoint, This Is For You
04/03/2026
Ep 479 - If You’re Post-Checkpoint, This Is For You
Subscribe to the Built for Life newsletter: 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 - Instagram - Instagram - YouTube -
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Ep 478 - Why You’re Always Bloated (And What Actually Fixes It)
03/31/2026
Ep 478 - Why You’re Always Bloated (And What Actually Fixes It)
Subscribe to the Built for Life newsletter: 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 2:20 The Real Causes of Bloating 4:08 Step 1: Spread Fiber Throughout the Day 5:25 Step 2: Slow Down and Chew Your Food 6:06 Step 3: Avoid Eating While Stressed 7:26 Step 4: Choose Low FODMAP Vegetables 8:37 Step 5: Avoid Huge Meals Late at Night Follow us: Website - Instagram - Instagram - YouTube -
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Ep 477 - Hall of Fame | Sheena Patel: Business Owner & Mother of Two Loses 33kg (& KEEPS IT OFF)
03/27/2026
Ep 477 - Hall of Fame | Sheena Patel: Business Owner & Mother of Two Loses 33kg (& KEEPS IT OFF)
Subscribe to the Built for Life newsletter: 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. Chapters: 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 - Instagram - Instagram - YouTube -
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Ep 476 - The Restaurant Isn’t the Problem. This Is.
03/24/2026
Ep 476 - The Restaurant Isn’t the Problem. This Is.
Subscribe to the Built for Life newsletter: 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. Chapters: 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 - Instagram - Instagram - YouTube -
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Ep 475 - The Motivation Myth: Why Fired-Up Starters Quit Fastest
03/20/2026
Ep 475 - The Motivation Myth: Why Fired-Up Starters Quit Fastest
Subscribe to the Built for Life newsletter: Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. – 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 - Instagram - Instagram - YouTube -
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Ep 474 - The Week-Four Trap: Why People Quit Right Before Results Show Up
03/17/2026
Ep 474 - The Week-Four Trap: Why People Quit Right Before Results Show Up
Subscribe to the Built for Life newsletter: 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 - Instagram - Instagram - YouTube -
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Ep 473 - Ten Fastest Ways To Improve Your Chin Ups
03/13/2026
Ep 473 - Ten Fastest Ways To Improve Your Chin Ups
Subscribe to the Built for Life newsletter: 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 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 5:33 Strategy 1: Don't Train To Failure 8:04 Strategy 2: Get Lean 11:05 Strategy 3: Multiple Sets, Low Reps 13:20 Strategy 4: Grease The Groove 15:53 Strategy 5: Weighted Chin-Ups 17:04 Strategy 6: Staggered Sets 21:26 Strategy 9: Perfect Form Related Articles: 1. Going From Zero To One: How To Get Your First Chin Up 2. The Ten Fastest Ways To Improve Your Chin Ups Follow us: Website - Instagram - Instagram - YouTube -
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Ep 472 - If You're Pre-Checkpoint, This Is For You
03/10/2026
Ep 472 - If You're Pre-Checkpoint, This Is For You
Subscribe to the Built for Life newsletter: 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 - Instagram - Instagram - YouTube -
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Ep 471 - Revenge Bedtime Procastination
03/06/2026
Ep 471 - Revenge Bedtime Procastination
Subscribe to the Built for Life newsletter: 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: Follow us: Website - Instagram - Instagram - YouTube -
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Ep 470 - Why You’re Drinking Water Wrong
03/03/2026
Ep 470 - Why You’re Drinking Water Wrong
Subscribe to the Built for Life newsletter: 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: 2) Take our free transformation quiz: 3) Rate your current health: Subscribe to the Built for Life newsletter: 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 - LinkedIn - Instagram - Follow Akash: LinkedIn - Instagram - YouTube -
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Ep 469 - The Bare Minimum System (When Life Gets Crazy)
02/27/2026
Ep 469 - The Bare Minimum System (When Life Gets Crazy)
Subscribe to the Built for Life newsletter: 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: 2) Take our free transformation quiz: 3) Rate your current health: Subscribe to the Built for Life newsletter: 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 - LinkedIn - Instagram - Follow Akash: LinkedIn - Instagram - YouTube -
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Ep 468 - Why You’re Hungry At 9PM (It's Not Willpower)
02/24/2026
Ep 468 - Why You’re Hungry At 9PM (It's Not Willpower)
Subscribe to the Built for Life newsletter: 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 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: 2) Take our free transformation quiz: 3) Rate your current health: Subscribe to the Built for Life newsletter: 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 - LinkedIn - Instagram - Follow Akash: LinkedIn - Instagram - YouTube -
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Ep 467 - Fat Loss Metrics That Actually Matter
02/20/2026
Ep 467 - Fat Loss Metrics That Actually Matter
Subscribe to the Built for Life newsletter: 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 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: 2) Take our free transformation quiz: 3) Rate your current health: Subscribe to the Built for Life newsletter: 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 - LinkedIn - Instagram - Follow Akash: LinkedIn - Instagram - YouTube -
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