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

Book a 1-1 strategy session: https://www.rntfitness.co.uk/applynow

–

On today's episode of RNT Fitness Radio, I'm joined by RNTer Priya Parmar. I'm recording this almost exactly a year into her journey, as she's about to begin her second year, and she's celebrating 23kg down so far, with just a few more to go until she hits her checkpoint.

Priya's journey began after the sudden passing of her brother, just four months after she'd lost her mother. It came at a moment in her life where she took a hard, honest look at her own health, her habits, and her body composition, and knew she wanted to make a serious change.

Here we are a year later, and Priya is a completely different woman. I'm really excited for you to hear this account of what true change entails, and how Priya took one of the most difficult times in her life and turned it into fuel to transform herself, and those around her.

So without further ado, let's dive in.

Chapters:

0:05 Introduction

2:01 The Trigger: Losing Mum and Brother, and a Family History of Heart Disease

5:50 Starting Weight to Today: 95.5kg to 73.5kg

7:08 The First Few Weeks and Past Failed Attempts

10:18 A New Mindset and Renewed Confidence

12:26 Sunday Meal Prep and Batch Cooking

14:12 Go To Meals: Breakfast, Lunch and Dinner

17:31 Keeping Indian Cuisine on the Plan

19:08 Challenges: Holidays, Blame and Responsibility

22:06 Her Brother's Voice in Quiet Moments

23:17 Continuing Into Year Two and the Strength Training Journey

27:52 Family Support and Telling Her Husband

31:45 Comfort Eating and Rewiring Habits

32:56 Advice for Anyone on the Fence and Her Bigger Why

35:39 Final Words

–

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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

Book a 1-1 strategy session: https://www.rntfitness.co.uk/applynow

–

On today's episode of RNT Fitness Radio, I'm joined by long-term RNTer Samir Patel, who's been with us for three and a half years. This Hall of Fame episode is a little different, because we walk through Samir's journey from a lifetime of being skinny-fat, never quite getting the physique he'd always wanted, to building a strong, muscular, lean body he's genuinely proud of in his mid-40s.

As a doctor and general practitioner, Samir has always understood the intricacies and importance of health, but he could never get the results in his own body until joining us at RNT. He started skinny-fat, went through a phase of leaning down, and has since built a substantial amount of muscle over the last couple of years. When you compare his pictures at the same body weight on the way down to where he is now, it's a quite remarkable recomposition.

This is a great episode for anyone struggling with skinny-fat syndrome who wants to build a strong, shredded physique.

Chapters: Audio

0:05 Introduction & Episode Overview

2:02 Christmas 2022: The Trigger and Losing His Father

5:00 Discovering RNT and Deciding to Commit

8:03 Why Build Muscle: Unpacking the "Superficial" Six-Pack Goal

15:24 Losing the Weight First: The Skinny-Fat Cut

19:19 Seeing the Transformation and Building Confidence

26:27 Redesigning His Day and Building a Sustainable System

35:07 Nutrition, Family Support and the Long Timeline to Build Muscle

38:58 Falling in Love with Training, Not Just Enduring It

44:53 Navigating Social Life and Alcohol

50:57 From Physician to Patient: Rethinking His Medical Practice

55:32 Health vs. Fitness: Why Muscle Is a Metabolic Organ

58:48 Reading the Warning Signs: Bloods, Cholesterol and GLP-1s

1:05:41 The Physical as a Vehicle: Reflection, Family and Success

1:11:45 Advice for the Skinny-Fat Journey and Closing Thoughts

–

Follow us:

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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

Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow

Case Study: https://www.rntfitness.co.uk/how-ameet-shah-lost-24-5kg-and-transformed-his-life

–

On this episode of RNT Fitness Radio, I'm joined by physician Dr. Ameet Shah, who comes on the podcast to talk about his two-year journey with us at RNT Fitness, where he's dropped 50 lbs and built himself a lifestyle solution he can sustain for decades.

Ameet started his journey after an off-the-cuff comment from one of his elderly patients triggered him into action, propelling him to take control of his health, build a fitter lifestyle, and finally achieve the body he'd always wanted.

In this episode, we talk about how he lost the weight, how he's learning to sustain it, and, what's really cool, how he's now bringing RNT's methodologies and practices into his own work as a physician.

Chapters:

0:00 Introduction

2:16 The Trigger Moments That Started His Journey

10:33 Telling His Family & Starting Days Before His Wife's Birthday

14:32 Learning to Meal Prep As a Team

17:10 His Daily Meals & Nutrition Structure

19:08 The Hardest Early Challenge: Getting His Steps In

21:29 The Walking Pad Game-Changer

22:58 Bringing RNT Principles Into His Medical Practice

23:25 The Truth About GLP-1 Weight Loss Medications

33:04 Breaking Through Weight Loss Plateaus

36:17 Navigating Social Situations As an Introvert

39:04 Why He Continued Into Year Two

42:05 Building a Sustainable, Lifelong Lifestyle

47:54 Final Advice for Anyone Starting Their Journey

–

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

Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow

Case Study: https://www.rntfitness.co.uk/vivek-yalamanchili-rebuilt-his-health-in-his-40s

–

Welcome to RNT Fitness Radio. Today I'm joined by RNTer Vivek, who recently hit a checkpoint with us. When Vivek turned 40, he decided enough was enough. Having watched a number of his friends go through the RNT journey and absolutely crush it, he finally took the plunge at the start of 2026.

He's a father of two, holds a global role in a VC group, and is based out in Texas. For Vivek, the challenges were always the same: a relentless work schedule spanning every time zone, travelling two weeks of every month, and two young kids to balance it all around.

This is a brilliant insight into what it looks like to go from having no structure with your health and fitness to fully dialling in, and using the physical transformation as a vehicle to improve every other aspect of your life. Vivek is down 26 lbs, in the best shape of his life, and looking forward to a productive muscle-building phase with us.

So let's dive in.

Chapters:

0:05 Intro

1:58 The Trigger Moments Behind Vivek's Decision

3:30 Why Personal Health Kept Getting Deprioritized

5:08 Turning 40 And Deciding Enough Was Enough

6:42 Building A New Routine Around Work And Family

11:00 Nutrition And Travel Strategies

14:58 A Free Book For Listeners

15:27 Staying Consistent Through The Process

16:46 The Mindset Shift Around Food And Habits

19:09 Prioritizing Sleep As A Family Man

21:12 Hitting Checkpoint At 26 Pounds Down

23:47 Future Goals

26:11 Family And Work Impact

29:37 Advice For Busy Dads Turning 40

32:04 Final Words

–

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

Book a 1-1 strategy session: https://www.rntfitness.co.uk/applynow

–

Welcome to RNT Fitness Radio. Today I'm joined by Neel Chandarana, who comes on the podcast to share what the first three years of his journey with us have been like.

Neel recently celebrated three years with RNT, having lost 30 kg, consolidated it beautifully, built a substantial amount of muscle, and, more than anything, refined the lifestyle solution that's kept him in great shape, right in his sweet spot, for the last two and a half years.

I wanted to bring him on to talk about what this actually looks like in the real world, for an entrepreneur, a business owner, a dad of three, someone who loves to travel and has learned to bring health and fitness into his day-to-day life. If you want to know what a successful, long-term investment phase really looks like, this episode is for you.

So without further ado, let's dive in.

Chapters:

0:05 Cold Open

0:54 Host Introduction

1:52 The Trigger Moments Behind Neel's Journey

4:37 Meal Prep And Family Nutrition

6:23 Building A Sustainable Daily Routine

9:07 The Danger Zone: Managing Afternoon Cravings

12:40 Dinner Routine And Quick Healthy Recipes

16:43 Life After Checkpoint: Finding The Sweet Spot

22:01 Sponsor Break

22:35 Developing Food Intuition Two Years In

25:35 Balancing Business, Family And Training

29:48 Sleep And Recovery Challenges

32:10 From 90kg To New Neel: Lifestyle Transformation

35:32 Blood Markers And Managing Genetic Risk

36:59 Kilimanjaro, Three Peaks And Future Goals

39:14 Why This Time Was Different

41:28 Advice For Someone On Day One

43:22 Closing Thoughts And Final Words

–

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

The 12-Week Calculator: https://calculator.rntfitness.com

Book a 1-1 strategy session: https://www.rntfitness.co.uk/applynow

Got a topic you want covered on the podcast? Email podcast@rntfitness.com

–

Most women don't find out their bone density is a problem until it's already visible on a scan, and by then years of preventable loss are gone. In this episode, Akash breaks down the T score, the one number every woman over 40 needs to know, what it actually measures, and why the window to protect your bones starts in your 40s, not your 60s.

You'll learn:

1. Why 1 in 2 women over 40 will suffer a life altering fracture, and why the risk is set decades earlier.

2. How a DEXA scan and your T score predict your bone health years in advance.

3. Why bone is living tissue that responds to heavy resistance training, and what actually builds density (hint: it's not the pink dumbbells).

4. The exact rep ranges, frequency, and intensity backed by research to increase lumbar spine bone density.

5. Why prevention now beats damage control at 65.

This is about more than fitness. It's about staying independent, mobile, and strong for decades to come. Life by design, not by default.

Chapters:

0:01 Newsletter Promo

0:44 Introduction: The T-Score Every Woman Over 40 Needs To Know

1:18 The Fracture Risk Every Woman Should Know

2:02 Understanding Your T Score And DEXA Scans

3:57 Bone Is Living Tissue That Responds To Training

4:18 The Research On Resistance Training And Bone Density

5:46 Which Exercises Actually Build Bone

7:00 How To Program Your Training For Bone Density

7:49 Test Now: Prevention Versus Damage Control

8:49 Free Body Transformation Tool

–

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

The 12-Week Calculator: https://calculator.rntfitness.com

Book a 1-1 strategy session: https://www.rntfitness.co.uk/ytapplynow

Got a topic you want covered on the podcast? Email podcast@rntfitness.com

–

We just hit 500 episodes of RNT Fitness Radio. To mark it, this one's a solo deep dive into wearables and where they actually fit into your fitness transformation.

Akash breaks down the 4 metrics worth paying attention to (sleep, steps, resting heart rate, and recovery), what each one actually reveals about your body, and why the real value of a wearable isn't the tech, the AI coaching, or the fancy graphs. It's awareness. You go from guessing to knowing.

He also runs through the popular devices (Apple Watch, Aura Ring, Whoop, Garmin, Fitbit) and why the one you pick matters far less than actually wearing it and looking at the data every week.

This is life by design, not by default. If you're ready to apply what you're hearing, go to www.rntfitness.com/pro.

Chapters:

00:06 Intro: 500 Episodes Of RNT Fitness Radio

02:06 The Power Of Awareness

06:29 What Wearables Reveal: Sleep

08:16 Steps: The Invisible Fitness Tracke

09:50 Resting Heart Rate

11:30 Recovery: Permission, Not Motivation

13:51 Choosing The Right Wearable

18:56 Using Your Data The Right Way

20:09 Outro And Free Tool

–

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

Book a 1-1 strategy session: https://www.rntfitness.co.uk/applynow

Case Study:

–

Welcome to RNT Fitness Radio. Today I'm joined by RNTer Kate Bell, who comes on the podcast to share her journey of getting into the best physical shape of her life.

Kate is an entrepreneur living in the Cayman Islands, and a mum of three with five kids in the house. She travels often and has been into health and fitness for a while, but had never quite got the results that truly reflected what she wanted to see in her body.

Kate found us through a podcast I featured on a couple of years ago, where I talked about the identity gap that so many people fall into, the all-in or all-out trap. They're great Monday to Friday, then completely derailed at the weekend, and as a result never achieve the body they dream of. That's what drew Kate in, and it's exactly what she's been overcoming on her journey with us.

She's now in the best shape of her life, 22 lbs down, and looking forward to building muscle, getting stronger, and refining her lifestyle solution as she continues to thrive in business, as a mum, and as an all-round high performer.

So without further ado, let's dive in.

Chapters:

0:00 Introduction

1:12 Meet Your Host

2:08 Trigger Moments & Finding RNT

4:57 Living Two Identities

6:02 The MyFitnessPal Trap

8:22 Family Reactions To The Change

10:43 Protein Rice Discovery

11:13 Relationship With Exercise Then vs Now

14:08 Family Dynamic With 5 Kids

15:41 Meal Prep For A Family Of 7

19:08 Why Intermittent Fasting Backfired

23:01 Bridging The Split Identity

26:01 Weighing In As An Anchor Point

29:04 Hitting Checkpoint: 22 Lbs Down

31:21 Considering Ozempic

34:23 Fear Of Success & Consolidation Mindset

37:57 Managing Cravings & Close Calls

39:44 Identity, Trust & Business Impact

42:58 What's Next For Kate

44:37 Final Advice For Listeners

46:19 Outro

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