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.
info_outline
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 -
/episode/index/show/rntfitness/id/41041585
info_outline
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 -
/episode/index/show/rntfitness/id/41001325
info_outline
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 -
/episode/index/show/rntfitness/id/40952230
info_outline
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 -
/episode/index/show/rntfitness/id/40907815
info_outline
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 -
/episode/index/show/rntfitness/id/40868495
info_outline
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 -
/episode/index/show/rntfitness/id/40799490
info_outline
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 -
/episode/index/show/rntfitness/id/40755680
info_outline
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 -
/episode/index/show/rntfitness/id/40721460
info_outline
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 -
/episode/index/show/rntfitness/id/40680500
info_outline
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 -
/episode/index/show/rntfitness/id/40640560
info_outline
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 -
/episode/index/show/rntfitness/id/40601685
info_outline
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 -
/episode/index/show/rntfitness/id/40549435
info_outline
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 -
/episode/index/show/rntfitness/id/40504720
info_outline
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 -
/episode/index/show/rntfitness/id/40422255
info_outline
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 -
/episode/index/show/rntfitness/id/40363080
info_outline
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 -
/episode/index/show/rntfitness/id/40338010
info_outline
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 -
/episode/index/show/rntfitness/id/40294985
info_outline
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 -
/episode/index/show/rntfitness/id/40294975
info_outline
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 -
/episode/index/show/rntfitness/id/40223755
info_outline
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 -
/episode/index/show/rntfitness/id/40173800
info_outline
Ep 466 - The Weight Loss Plateau Busting Blueprint
01/12/2026
Ep 466 - The Weight Loss Plateau Busting Blueprint
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 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: 2) Take our free transformation quiz: 3) Rate your current health: 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 - Instagram -
/episode/index/show/rntfitness/id/39695010
info_outline
Ep 465 - Vices, Age, Habits & Anxiety (6 Rounds w/ Dan Hill)
01/05/2026
Ep 465 - Vices, Age, Habits & Anxiety (6 Rounds w/ Dan Hill)
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, 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: 2) Take our free transformation quiz: 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
/episode/index/show/rntfitness/id/39515775
info_outline
Ep 464 - Why Do People Fail at RNT / Weight Loss Programmes?
01/02/2026
Ep 464 - Why Do People Fail at RNT / Weight Loss Programmes?
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 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: 2) Take our free transformation quiz: 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
/episode/index/show/rntfitness/id/39515805
info_outline
Ep 463 - Can You Build Muscle on a Vegan Diet? (9 Myths)
12/31/2025
Ep 463 - Can You Build Muscle on a Vegan Diet? (9 Myths)
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 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: 2) Take our free transformation quiz: 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
/episode/index/show/rntfitness/id/39515565
info_outline
Ep 462 - Is Online Coaching as Effective as a Personal Trainer?
12/29/2025
Ep 462 - Is Online Coaching as Effective as a Personal Trainer?
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 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: 2) Take our free transformation quiz: 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
/episode/index/show/rntfitness/id/39515515
info_outline
Ep 461 - Top 10 Lessons I Learned in 2025
12/25/2025
Ep 461 - Top 10 Lessons I Learned in 2025
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 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: 2) Take our free transformation quiz: 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 -
/episode/index/show/rntfitness/id/39515245
info_outline
Ep 460 - Should I Take Weight Loss Injections Like Mounjaro or Ozempic?
12/24/2025
Ep 460 - Should I Take Weight Loss Injections Like Mounjaro or Ozempic?
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 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: 2) Take our free transformation quiz: 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
/episode/index/show/rntfitness/id/39515370
info_outline
Ep 459 - 12-10-8-3-2-1: How Can I Realistically Lose 20–30 Pounds in 2026?
12/22/2025
Ep 459 - 12-10-8-3-2-1: How Can I Realistically Lose 20–30 Pounds in 2026?
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 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: 2) Take our free transformation quiz: 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
/episode/index/show/rntfitness/id/39493810
info_outline
Ep 458 - How Do I Enjoy the Festive Season Without Gaining Weight? (4 Strategies)
12/19/2025
Ep 458 - How Do I Enjoy the Festive Season Without Gaining Weight? (4 Strategies)
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 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: 2) Find out if you’re ready for a transformation at 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
/episode/index/show/rntfitness/id/39466700
info_outline
Ep 457 - What Is the Best Workout for Fat Loss?
12/17/2025
Ep 457 - What Is the Best Workout for Fat Loss?
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 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: 00:06 What Is the Best Workout for Fat Loss? 00:26 The Best Workout Is Your Diet (Training Principles) 02:52 How to Set Calories and Macros for Fat Loss 05:59 Best Training Split Full Body, 3 Days per Week 07:05 Example Full-Body Workout Structure 09:42 Golden Rules Form, Progression, Exercise Selection 10:40 Supporting Habits Steps, Sleep, Hydration, Accountability 12:04 RNT Fitness Method THE FULL BODY WORKOUT TEMPLATE Workout A 1A. Dumbbell Split Squats - 3 sets, 8-12 reps, 45sec rest 1B. Dumbbell Shoulder Press - 3 sets, 8-12 reps, 45sec rest 2A. Lying Leg Curl - 3 sets, 8-12 reps, 45sec rest 2B. Neutral Grip Pull Down - 3 sets, 8-12 reps, 45sec rest 3A. Push Ups - 3 sets, 10-12 reps, 30sec rest 3B. Seated Neutral Grip Cable Row - 3 sets, 10-12 reps, 30sec rest 3C. Decline Garhammer Raises - 3 sets, 10-15 reps, 60sec rest Workout B 1A. Rack Deadlift - 3 sets, 8-12 reps, 45sec rest 1B. Low Incline Dumbbell Press - 3 sets, 8-12 reps, 45sec rest 2A. Leg Press - 3 sets, 8-12 reps, 45sec rest 2B. Underhand Pulldown- 3 sets, 8-12 reps, 45sec rest 3A. Seated Dumbbell Curl - 3 sets, 10-12 reps, 30sec rest 3B. Rope Pushdown - 3 sets, 10-12 reps, 30sec rest 3C. Swiss Ball Ab Crunch - 3 sets, 10-15 reps, 60sec rest Next steps: 1) Book a 1-1 strategy session with my team to find out more: 2) Find out if you’re ready for a transformation at 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
/episode/index/show/rntfitness/id/39437335