RNT Fitness Radio

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

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

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

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

Competition Episode: Win £100 Supplement Stack We're running a mini competition across 4 podcast episodes until the end of May. Listen to the episode, answer the question at the end, and email podcast@rntfitness.com to enter. Multiple entries allowed. Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks: https://calculator.rntfitness.com – Can you stay lean without tracking calories, weighing food, or following a strict plan? In this episode, I break down how I spent a month in Sri Lanka eating out daily, not tracking anything, and still staying in shape and the exact principles behind sustainable, intuitive fat loss. If you want to understand how to move from strict dieting to effortless maintenance, this is your roadmap. Chapters: 00:00 Staying Lean Without Tracking (Overview) 04:52 Why Intuitive Eating Fails Most People 06:40 Principle 1: Lock In Your Breakfast 08:27 Principle 2: Plan Ahead (Especially Protein) 11:23 Principle 3: Be Intentional Eating Out 13:31 Principle 4: Trust Your Gut On Portions 16:01 Principle 5: Drop Cheat Days 17:23 Bonus: One Dessert Rule 18:33 Build A Routine That Travels With You Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks: https://calculator.rntfitness.com – 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 - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks: http://calculator.rntfitness.com - 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 - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks: http://calculator.rntfitness.com – Most people have been "trying to get in shape" for years. The problem isn't discipline. It's that they keep resetting the clock right before results show up. In this episode, I break down why consistency beats everything and 4 tips to finally stop switching. Chapters: 2:02 Why People Keep Switching Programs 5:24 The Week By Week Cycle That Keeps You Stuck 6:21 What Actually Happens In The First 4 To 6 Weeks 9:06 How To Break The Program Switching Cycle 9:09 Tip 1: Pick A Timeframe And Commit 9:51 Tip 2: Define What Working Means Before You Start 10:12 Tip 3: Expect Weeks 3 To 6 To Feel Like Nothing 10:49 Tip 4: Only Change If Its Genuinely Unsustainable Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. – If your goal is to reach the best shape of your life, you can't keep trying to "have your cake and eat it" before you reach your checkpoint. In this episode, I explain why the process phase requires full commitment, temporary sacrifice, and leadership over your habits. Learn why going all-in during this phase helps you build momentum, reach your checkpoint faster, and earn the flexibility later. Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. – In this episode, I break down why dehydration could be the hidden reason behind your afternoon crashes, brain fog, and even hunger. I explain how I approach hydration for better energy, strength performance, and focus, and why drinking water consistently matters more than chugging it randomly. If you're a busy professional running on caffeine, this might be the simplest performance upgrade you're overlooking. Chapters: 0:06 Why You Might Be Drinking Water Wrong 0:28 Hunger vs Dehydration: The Hidden Link 2:12 How Dehydration Impacts Strength and Performance 5:11 Step 1: Drink Consistently, Not Reactively 5:37 Step 2: Avoid Large Amounts of Water With Meals 6:33 Step 3: Add Electrolytes When Active or Stressed 7:18 Step 4: Use Visual Cues and Reminders 7:59 Signs Your Hydration Is Improving 8:27 Check Your Pee Color for Hydration Status Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform 3) Rate your current health: https://scorecard.rntfitness.com/health Subscribe to the Built for Life newsletter: https://built-for-life.beehiiv.com/subscribe Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. – In this episode, I break down why 9pm feels like the danger zone and why late-night hunger is rarely a willpower problem. I explain how decision fatigue, under-eating protein, stress-driven dopamine crashes, and a lack of an evening shutdown ritual drive overeating. I also share the simple systems I use to stay in control of the final hour of my day. Chapters: 0:06 Why You're Hungry at 9PM 1:33 Step 1: Decision Fatigue and Mental Depletion 6:11 Step 2: You Undereat Earlier in the Day 10:50 Step 3: Stress and Dopamine Crash at Night 12:55 Step 4: No Evening Shutdown Ritual 13:16 Protein-Anchored Dinner and Structured Eating 14:05 The Kitchen Closed Rule and Brush Teeth Trigger 14:18 10-Minute Decompression Routine 15:20 The Confidence Cost of Repeating the Cycle 16:06 Fix the Last 90 Minutes of Your Day Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform 3) Rate your current health: https://scorecard.rntfitness.com/health Subscribe to the Built for Life newsletter: https://built-for-life.beehiiv.com/subscribe Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. – In this episode, I explain what a real fat loss plateau actually is, whether plateaus are metabolic in nature, and how to use an adherence audit to break plateaus without drastic calorie cuts. Chapters: 00:06 What Plateaus Really Are (and Aren't) 00:47 The Biggest Plateau Misconception 01:17 Motivation Dip vs Precision Dip 02:42 What a Real Plateau Actually Is 03:03 Why Weight Loss Is Not Linear 04:25 The Adherence Audit Framework 08:18 Hidden Variables That Stall Progress 10:27 Why You Shouldn't Rush Changes 13:51 When to Actually Adjust Calories or Activity 14:41 Adherence as a Long-Term Skill 16:48 Precision Reset and Final Framework 17:22 Final Thoughts and CTA Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform 3) Rate your current health: https://scorecard.rntfitness.com/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 - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. – In this episode, I break down the 5 reasons people fail on any weight-loss programme - commitment, consistency, coachability, communication, and the willingness to truly change. I share the honest patterns I've seen after coaching thousands of people, and why success ultimately comes down to your mindset and your ability to lean into accountability when life gets hard. If you want to understand exactly what separates long-term results from repeated failure, this is the episode to listen to. Chapters: 00:06 What Is the Failure Rate at RNT Fitness? 01:28 The 5 Cs Framework Explained 01:38 #1 Commitment 04:52 #2 Consistency 06:18 #3 Coachability 07:18 #4 Communication 12:09 #5 Willingness to Change 14:31 Why People Fail vs Why People Succeed Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow 2) Take our free transformation quiz: https://www.rntfitness.com/transform Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela