RNT Fitness Radio

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 – You think fibre is about staying regular. It's not. Fibre controls your blood sugar. It affects your hormones, your energy, your hunger and how your body stores fat. Most people eat 10 to 15 g a day. You need 30+. And most have no idea why they crash every afternoon. In this episode, Akash breaks down why fibre is high performance nutrition. The 4 big benefits. The 4 mistakes people make. And exactly how to get it right. Chapters: 0:00 Introduction 0:44 Fibre Is High Performance Nutrition 1:04 Why Fibre Is About More Than Digestion 2:05 What Fibre Actually Does 5:36 Where People Go Wrong With Fibre 7:20 What Actually Works 8:42 Final Thoughts 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 – The right snack can save your whole day of eating. The wrong one leaves you hungrier, snacking again, and wondering why your body composition won't budge. In 8 minutes, you'll know exactly what to eat at 4pm to stay full until dinner. Simple swaps. Real food. Up to 22g of protein per snack. Plan it once. Stop fighting cravings every afternoon. Chapters: 0:00 Introduction 0:59 The Afternoon Hunger Window 3:53 What Makes a Snack Work 4:34 High Satiety Snack List 5:45 Akash's Go-To Snack 6:18 Low Satiety Snacks to Avoid 6:38 Snacks as Solutions, Not Rewards 7:54 Final Thoughts 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 – 12 weeks until Christmas. Build momentum now or start again in January. Most people restart in September and October. They're motivated. They're showing up. Then within 2 weeks, they make the same 3 mistakes. One nutrition. One training. One mindset. Each one feels like progress. Each one quietly stalls your fat loss. And most people never realise they're doing it. Akash breaks down all 3, why they happen, and exactly what to do instead. Get this right and you'll walk into 2027 on the front foot. Get it wrong and you'll be back where you started by January. Chapters: 00:00 Intro: 12 Weeks Until Christmas 00:52 Why October Momentum Matters 01:44 The 3 Predictable Mistakes 02:32 Mistake 1 05:03 Mistake 2 07:20 Mistake 3 10:17 The System That Actually Works – 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 – 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 – 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 – 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: 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