On this episode of RNT Fitness Radio, I'm sitting down with RNTer Archna Mehta who joined us a year ago after hitting a breaking point when she was trying on clothes during a shopping visit. She tried everything for years but after seeing her cousin go through the RNT journey, she knew a holistic approach with a proven method was the missing piece.Fast forward a year and despite PCOS, menopause, hypothyroid, vegetarian diet and being in her mid-40s, Archna is in the best shape of her life and is now working on building a lifestyle solution to maintain it year-round. And it's not just the physical results. Archna has grown in confidence and energy; and her health, hormones and habits are in the best place ever. Archna is now entering her second year into the journey, and this is an awesome podcast showing what happens when you go all in.

 

Chapters:

00:00 The Trigger Moment for Change 02:58 The Journey Begins: Commitment to Transformation 06:05 Overcoming Skepticism and Building Trust 08:50 Navigating the Early Stages of Change 12:12 Vision and Accountability in the Transformation Process 14:58 Post-Checkpoint Challenges and Mindset Shifts 18:00 The Importance of Holistic Approaches 21:07 Reflections on the Journey and Future Goals 26:46 Navigating Health Challenges and Lifestyle Changes 29:02 The Impact of Menopause on Wellness 30:03 The Grind: Overcoming Physical and Mental Barriers 32:39 Consolidation: Transitioning to Maintenance 36:56 Strength Training: Building a Stronger Future 42:52 The Role of Physical Health in Emotional Well-being 45:40 Investing in Your Health: The Value of Commitment 48:28 Advice for Those Starting Their Journey

 

Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness: 

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In this episode, RNT Coaches Ed and Ivan discuss how to enjoy your Summer while also making progress with your health and fitness goals. With kids off school and family barbecues and big holidays planned, the Summer period can be a challenging time, but this episode is packed with actionable steps for managing it all. They also dig deep into the mindset side of things and how this period can be a great opportunity for developing your new identity and, ultimately, your new way of life for the long term.

 

Chapters: 00:00 Navigating Summer Health and Fitness Goals 03:48 Understanding Weight Gain Patterns 05:55 Maximizing Progress During Holidays 10:22 Strategies for Social Events 24:45 Managing Long-Term Holidays 26:12 Meal Planning in Airbnbs 33:44 Coffee Preferences and Hydration Hacks 34:51 Travel Challenges and Food Preparation 36:34 Mindful Eating on Holidays 38:34 Navigating All-Inclusive Dining 40:07 Strategies for Healthy Choices 43:38 Returning Home: Transitioning Back to Routine 49:37 Mindset Shifts for Long-Term Success

 

Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness: 

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Welcome back to RNT Fitness Radio.

Today, I’m joined by Coach Ivan, who’s flown in all the way from Australia to spend a few days with us here in the UK. While he’s over, we decided to hit record on a conversation we’ve been having behind the scenes — all about the concept of performance without pressure.

For most of my life, I’ve thrived on pressure. Big goals. High stakes. All-or-nothing thinking. It’s driven a lot of what I’ve achieved. But recently, I’ve started to question whether that pressure is still serving me — or if it’s just a part of an old identity I’ve outgrown. In this episode, we unpack what it really means to perform at a high level without constantly chasing, grinding, or forcing outcomes. It’s a reflective and real conversation, and I hope it sparks something for you too.

Let’s dive in.

 

Chapters: 00:00 Performance Without Pressure 02:59 The Journey of Self-Discovery 10:13 The Importance of Enjoying the Process 18:26 Redefining Goals and Expectations 26:12 Finding Balance in Performance and Enjoyment 30:34 Intelligent Training and the Role of Coaching 31:45 Rediscovering Joy in Fitness 32:42 Identity Shifts and Personal Growth 33:37 The Balance of Performance and Enjoyment 36:01 The Pressure of Performance Metrics 37:40 The Importance of Rest and Recovery 38:11 Finding Fun in Work and Life 41:31 The Journey Over the Destination 43:08 Reframing Health and Fitness Goals 46:41 Gratitude and Perspective in Fitness 51:08 Experimentation in Training and Nutrition 55:23 Urgency in Weight Loss vs. Performance Goals

 

Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness: 

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Hey, it’s Akash here, and on this week’s episode of RNT Fitness Radio, I’m bringing back a classic - a rerun of what’s still the most popular team episode we’ve ever recorded.

 

It’s called “What Typical Mindfulness Is Missing”, and over the years, it’s racked up tens of thousands of downloads. I think it struck it chord when it dropped because it tackled a conversation we have often behind the scenes at RNT - the idea that you can’t just think your way to a transformation.

Mindfulness is powerful, and it absolutely has its place. But on its own, it’s not enough. Just like physical change isn’t the full picture either. What we’re really after - and what this episode explores - is a holistic approach that blends mind, body, and action.

This originally aired four or five years ago, but the message is just as relevant today - if not more. I hope you enjoy revisiting it.

 

Chapters:

00:00 The Journey of Self: Body and Soul Connection 02:03 Introspection and Action: The Transformation Formula 04:43 The Power of Journaling: A Personal Practice 08:41 Finding Presence: Mindfulness in Daily Activities 10:50 Individuality in Practices: Tailoring Your Journey 16:29 Facing Stress Head-On: The Importance of Action 21:34 Breaking the Cycle: Moving Beyond Victimhood 25:42 Ownership and Transformation: The Key to Progress 30:07 Physical as the Vehicle: Health and Higher Consciousness 32:07 Mindfulness and Physical Health Connection 35:04 The Importance of Physical Health for Mental Resilience 39:35 Balancing Work and Recovery 42:00 Creating Effective Evening Routines 48:40 Prioritising Health and Self-Care

 

Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness: 

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Connect with Akash: 

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BioHealth™ is launching soon. Join the waitlist for first access → https://www.rntfitness.com/biohealth-list In this episode, Akash sits down with RNT’s in-house medical officer to dive deep into the real reason most high-performing professionals struggle with energy, fat loss, and long-term health - despite doing “all the right things.” They unpack:

• The key biomarkers that reveal what’s really going on inside your body
• Why traditional blood tests miss the full picture
• The science behind the new RNT BioHealth™ protocol
• How to bridge the gap between performance, longevity, and fat loss
• Why transformation must go deeper than just training and nutrition

This is not just about looking good - it’s about total internal health optimisation.   Chapters:   00:00 Introducing BioHealth: A New Era in Health Optimization 01:20 The Shift in Health Awareness: From Aesthetics to Longevity 04:11 Meet Dr. Minil Patel: The Medical Mind Behind BioHealth 08:12 Understanding BioHealth: Goals and Measures 09:35 The Dangers of Surface-Level Health Perceptions 12:23 Silent Health Issues: What Lies Beneath the Surface 14:44 Common Silent Health Issues in High Performers 17:29 The Unique Health Risks for South Asians 22:30 The BioHealth Stack: Core Testing Areas 24:16 Metabolic Health: The Foundation of Well-Being 35:00 Understanding Diabetes and Insulin Resistance 37:54 The Importance of Metabolic Health 40:10 Personal Fat Threshold and Body Composition 42:59 Inflammation: Causes and Effects 51:07 Kidney and Liver Function in Metabolic Health 57:00 Nutritional Status and Its Impact on Health 01:05:54 The Complexity of Hormonal Testing 01:09:21 Understanding Control in Biohealth Testing 01:12:13 The Limitations of Traditional Blood Tests 01:15:41 Biohealth's Unique Approach to Testing 01:18:26 The Importance of Physical Parameters 01:27:52 Interpreting Biohealth Scores and Action Plans 01:34:20 The Importance of Early Testing and Retesting   Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness: 

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On this episode of RNT Fitness Radio, I sit down with Raj Shah, a father of two and C suite executive of a major pharmaceutical company in the UK. Raj first came on the pod on episode 92, after his first photoshoot back in 2019, and here we are… 6 years later, talking about how his journey has unfolded since. Raj went on an aggressive Investment Phase for a few years, and decided for his 40th this year, he wanted to pull the pin and get into the best shape of his life. This was a fun one we filmed in the studio, so check out the RNT Fitness YouTube Channel for the footage. More from Raj:  Ep. 92 - Hall of Fame | Raj Shah:  How Raj Built His Physique To Achieve More In 5 Months Than 15 Years https://youtu.be/mSDyQIGGvIM https://www.rntfitness.co.uk/ep-92-raj-shah Raj Shah's Case study (2019): https://www.rntfitness.co.uk/raj-shah-physique-journey.html Reels: https://youtube.com/shorts/xpVvlMUywaI https://youtube.com/shorts/ili8I_ivS9A Chapters: 00:00 Introduction to Raj's Fitness Journey 02:13 The Impact of Social Perception on Fitness 05:34 Fatherhood and Fitness: Setting an Example 09:59 Reflections on Parental Influence and Health 12:05 Building Healthy Habits: The Foundation of Fitness 13:05 The Mental Challenges of Fitness Journeys 18:01 Teaching Resilience to the Next Generation 20:34 Navigating Parenting in a Material World 22:20 The Long Road to Fitness: A Personal Reflection 30:43 Pushing Limits: The Mindset Behind Transformation 33:43 The Danger of Complacency in Fitness 35:37 The Journey of Transformation and Self-Perception 37:21 The Impact of COVID on Fitness Goals 39:48 Balancing Work and Fitness 43:52 The Resilience Built Through Training 48:34 The Importance of Self-Reflection 51:58 Finding Balance in Life 54:50 Turning 40: A Reflective Milestone 59:08 The Importance of Continuing the Journey 01:02:46 Setting New Goals for the Future

Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness: 

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In this episode of RNT Fitness Radio, we sit down with Professor Jane Ogden, a leading health psychologist and professor at the University of Surrey. With over three decades of research in eating behavior, weight management, and women’s health, Jane has been at the forefront of understanding the psychological drivers behind our relationship with food. Her expertise dives deep into the learned associations, cultural influences, and individual perceptions that shape our eating habits. Join us as we explore the psychology of eating, the barriers to sustainable weight loss, and practical strategies for long-term health transformation.

 

Chapters:

00:00 Introduction to Health Psychology and Eating Behavior 02:35 The Complexity of Hunger and Eating Triggers 04:37 Understanding Emotional and Social Eating 10:18 The Importance of Meal Structure 12:39 Intuitive Eating vs. Structured Eating 17:58 Navigating Social Pressures and Eating Choices 20:47 Navigating Truth and Lies in Self-Care 22:20 Psychological Barriers to Healthy Living 24:48 The Impact of Childhood Food Associations 26:06 The Evolution of Nutritional Advice 28:01 Breaking the All-or-Nothing Mindset 30:59 Sustainable Caloric Restriction Strategies 32:05 The Importance of Planned Eating 34:23 Managing Emotional Eating Through Planning 36:42 The Role of Biology vs. Psychology in Weight Loss 37:39 Top Takeaways for Managing Eating Behaviors

 

Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness: 

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This episode of RNT Fitness Radio is taken from one of our weekly coaching calls where our Head of Performance, Ed Pilkington, brings one of the coaches on to discuss a popular topic with our members. This week I joined Ed to talk about the 5 year anniversary of the book, how the five phases were built, what’s coming up for members, the reason why most people gain weight and our new metabolic health offer.

 

Chapters:

00:00 Introduction and Background 02:56 Injury Challenges and Mental Resilience 07:04 RNT's Evolution and Member Perspectives 12:41 The Importance of Physical Appearance 15:16 The Impact of the Book and Five Phases 19:09 Understanding the Five Phases 22:29 Timeframes for Transformation 25:10 Identifying Emotional Baggage 30:21 Perceived Knowledge vs. True Wisdom 33:57 The Journey of Continuous Learning 35:27 Engagement and Accountability in Transformation 39:02 Metabolic Health: Understanding Your Body's Signals 45:54 Upcoming Innovations and Community Engagement 54:06 Quickfire Questions: Insights Beyond Fitness

 

Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness: 

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Connect with Akash: 

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On this episode of RNT Fitness Radio we dive into muscle building for the skinny fat physique. When you’re skinny fat, the temptation is to bulk as fast as possible to try change it but the reality is very different, and the order of the journey can often surprise people. But if you get it right, and apply the muscle building commandments we discuss in this episode, you won’t recognise yourself in a few years.

 

Chapters:

00:00 Introduction to Muscle Building for Skinny Fat Physique 01:32 The Temptation of Bulking Up 03:05 The Importance of Trimming Down First 04:29 Building Muscle While Staying Lean 06:10 The Commitment to Muscle Growth 07:43 The Psychological Aspect of Gaining Body Fat 10:22 The Long-Term Journey of Muscle Building 11:50 Setting Realistic Goals for Muscle Gains 14:18 The Discipline Required for Muscle Building 16:42 Lifestyle Changes During the Muscle Building Phase 20:40 The Renovation Analogy for Muscle Building 22:40 Signs of Going Too Far on a Bulk 24:16 Building Momentum in Muscle Training 26:37 Commandments for Muscle Building 32:13 The Importance of Progressive Overload 44:41 Perfect Form and Execution 47:55 The Role of Recovery in Muscle Building

 

Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness: 

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In this episode we dive into the art & science of what goes into a successful peak week. A photoshoot can be one of the most life-changing experiences, and the excitement of the day starts from the week before, where if you’re in great shape, you can apply a few techniques to maximise your look on the big day. Today we dive into what to avoid, the rules of peak week, how to nail it and what to do depending on whether you’re after a shredded look, a beach body look, or a more lifestyle one.

 

Chapters:

00:00 The Art and Science of Peak Week 02:04 Understanding Peak Week Rules 05:21 What Not to Do During Peak Week 11:12 Training Strategies for Peak Week 14:39 Cardio Adjustments in the Final Week 19:25 Carbohydrate Strategies for Different Categories 26:42 The Art of Glycogen Loading 29:24 Signs of a Successful Peak Week 30:58 Nutritional Strategies for Peak Week 34:40 Managing Stress and Expectations 36:25 On the Day of the Shoot 45:38 The Transformative Experience of Peak Week

 

Next steps:  1) Apply for 1-1 coaching: https://www.rntfitness.co.uk/pro/   2) Take our quiz to see if you’re ready for a transformation: http://www.rntfitness.co.uk/transform   3) Get our free book shipped to your door: https://bit.ly/tybtylform   4) Try our free 28 day fat loss accelerator: https://www.rntfitness.co.uk/transformation-accelerator  5) Optimum Nutrition: RNT20 for 20% off Connect with RNT Fitness: 

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Connect with Akash: 

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