Competition: Email your Two Truths & a Lie answer (statement number + name) to podcast@rntfitness.com for a chance to win Akash's personal £100 supplement stack. Entries open until the end of May.

Built for Life Newsletter: https://builtforlife.io

Twice-weekly emails for high performers who want to look good, feel great and perform at their best

Summer Shred Special: https://summershred.rntfitness.com

12-week accelerated start in your programme. Closes 21st April, only 20 spots.

Summer Shred Calculator: https://calculator.rntfitness.com

See how much fat you can lose in 12 weeks.

-

The supplement industry is worth £150 billion and it profits from your confusion.

In this episode, Akash cuts through the noise on supplements: what actually works, what's a complete waste of money, and the one thing you should do before you buy anything at all.

He breaks down the 5 supplements worth considering, the science (and lack of it) behind the most hyped products on the market, and why most people's supplement cupboards are quietly draining hundreds of pounds a month for zero results.

Chapters:

0:00 Competition Intro & How to Enter

1:00 Why the Supplement Industry Profits from Your Confusion

4:06 The 3 Categories Every Supplement Falls Into

5:05 Fix the Basics Before Anything Else

6:42 5 Supplements Worth Considering

17:09 Get a Blood Test Before You Buy Anything

18:40 Supplements You Don't Need

20:22 Two Truths & a Lie Competition

21:54 Free 12-Week Body Transformation Tool

Referenced episodes:

Ep. 348 - Dr. Matthew Nagra (nutrition deep dive)

https://www.rntfitness.co.uk/ep-348-saturated-fat-oils-keto-diets-supplements-cardiovascular-disease-diabetes-and-nutrition-myths-w-dr-matthew-nagra

Ep. 326 - Dr. Crionna Tobin (supplement deep dive)

https://www.rntfitness.co.uk/ep-326-supplements-deep-dive-with-dr-crionna-tobin-phd

Follow us:

Website - https://www.rntfitness.com

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

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

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

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

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: 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.

–

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 - 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

–

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 - 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

–

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 - 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

-

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