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

In this episode, I explain why the scale doesn't always reflect true fat loss, even when you're executing perfectly. I break down six common reasons your weight can fluctuate, from menstrual cycles and sodium to stress, travel, and body recomposition. My goal is to help you use the scale as a tool, not let it define you.

Chapters:

0:06 Why The Scale Doesn't Tell The Full Story

1:29 The Negative Scale Spiral And Emotional Overcorrection

3:00 Reason 1: Time Of The Month And Hormonal Water Retention

4:27 Reason 2: Muscle Gain And Body Recomposition

6:54 Reason 3: Constipation, Fiber And Digestive Impact

9:30 Reason 4: Sodium Intake And Water Fluctuations

11:03 Reason 5: Stress, Cortisol And Life Load

14:12 Reason 6: Flights, Shift Work And Travel Retention

16:51 The Three Types Of Scale Responders

18:48 Built For Life Newsletter Announcement

Next steps:

1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow

2) Take our free transformation quiz: https://www.rntfitness.com/transform

3) Rate your current health: https://scorecard.rntfitness.com/health

Subscribe to the Built for Life newsletter: https://built-for-life.beehiiv.com/subscribe

Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.

Follow RNT Fitness:

Website - http://www.rntfitness.com

LinkedIn - https://uk.linkedin.com/company/rnt-fitness

Instagram - http://www.instagram.com/rnt_fitness

Follow Akash:

LinkedIn - https://uk.linkedin.com/in/akash-vaghela

Instagram - http://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

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

In this episode, RNT Fitness founder Akash Vaghela is interviewed on the Blueprint Podcast about health and performance for busy professionals, covering anxiety, alcohol, work stress, fat loss, aging, and the habits needed for long-term health without burnout.

Chapters:

01:26 Round 1 Vices

09:48 Round 2 Health Journey

19:26 Round 3 Age and Longevity

29:42 Round 4 High Performance Habits

38:22 Round 5 Anxiety and Stress

48:27 Round 6 Practical Tips

52:00 Final Takeaways

Next steps:

1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow

2) Take our free transformation quiz: https://www.rntfitness.com/transform

Follow RNT Fitness:

Website - http://www.rntfitness.com

LinkedIn - https://uk.linkedin.com/company/rnt-fitness

Instagram - http://www.instagram.com/rnt_fitness

Follow Akash:

LinkedIn - https://uk.linkedin.com/in/akash-vaghela

Instagram - http://www.instagram.com/akashvaghela

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

In this episode, I share my four-year vegan journey and debunk nine common myths about being vegan, including protein intake, muscle building, soy, supplements, strength, and whether you can get lean and strong on a vegan diet.

Chapters:

04:52 9 Common Myths About Being Vegan

05:30 Myth 1 You'll Become Weak on a Vegan Diet

06:21 Myth 2 You Can't Build Muscle or Strength on a Vegan Diet

08:05 Myth 3 Soy Ruins Hormones

09:42 Myth 4 You Need Supplements to Be Vegan

11:13 Myth 5 Being Vegan Is Inconvenient

14:22 Myth 6 Veganism Is Just a Diet

15:55 Myth 7 Vegans Are Preachy

17:02 Myth 8 Vegans Expect Everyone to Go Vegan

18:30 Final Thoughts

Next steps:

1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow

2) Take our free transformation quiz: https://www.rntfitness.com/transform

Follow RNT Fitness:

Website - http://www.rntfitness.com

LinkedIn - https://uk.linkedin.com/company/rnt-fitness

Instagram - http://www.instagram.com/rnt_fitness

Follow Akash:

LinkedIn - https://uk.linkedin.com/in/akash-vaghela

Instagram - http://www.instagram.com/akashvaghela

In this episode, I explain whether online coaching or a personal trainer delivers better results for busy professionals, covering accountability, lifestyle support, flexibility, and why online coaching often leads to deeper, longer-term transformations.

Chapters:

00:06 Should You Hire a PT?

00:43 Online vs In-Person

02:33 Why In-Person Fails

03:28 Why Online Goes Deeper

05:23 What Drives Results

07:06 Problems With Most PTs

09:49 Flexibility and Accountability

13:04 How to Choose a Coach

15:20 Mission and Long-Term Fit

Next steps:

1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow

2) Take our free transformation quiz: https://www.rntfitness.com/transform

Follow RNT Fitness:

Website - http://www.rntfitness.com

LinkedIn - https://uk.linkedin.com/company/rnt-fitness

Instagram - http://www.instagram.com/rnt_fitness

Follow Akash:

LinkedIn - https://uk.linkedin.com/in/akash-vaghela

Instagram - http://www.instagram.com/akashvaghela

In this episode, I share my 2025 annual lessons, including burnout, therapy, identity crises, parenting two kids, moving to Dubai, injury setbacks, financial independence, AI in coaching, and redefining success beyond work.

Chapters:

03:28 Lesson 1 I Am Not My Work

06:34 Lesson 2 I Am My Own Worst Judge

08:41 Lesson 3 Identity Gap Creates Vices

12:42 Lesson 4 Become A Forensic Scientist of the Mind

15:07 Lesson 5 Every Founder Needs To Be Reminded Of The Mission

16:47 Lesson 6 Having Two Children Is A Real Step Change

17:36 Lesson 7 Your Environment Resets Your Baseline

18:44 Lesson 8 AI as the New Operating System

21:11 Lesson 9 Financial Independence Is Downside Protection

22:13 Lesson 10 Injuries Can Be A Gift (and it's never too late for PBs)

23:44 What's Next for 2026

Next steps:

1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow

2) Take our free transformation quiz: https://www.rntfitness.com/transform

Follow RNT Fitness:

Website - http://www.rntfitness.com

LinkedIn - https://uk.linkedin.com/company/rnt-fitness

Instagram - http://www.instagram.com/rnt_fitness

Follow Akash:

LinkedIn - https://uk.linkedin.com/in/akash-vaghela

Instagram - http://www.instagram.com/akashvaghela