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 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 - 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

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