Rnt Fitness Radio

Every quarter, I sit down and reflect on how the previous three months have gone in all aspects of my life. This reflection is less of a hard data review, but more of a check in with myself as to what I’ve learnt, what’s been good, and what I need to improve on. It’s always a fun activity, and usually involves looking back on the entire quarter’s calendar, to-do’s, journal entries, just to get a feel of what’s happened, and what I can take forward. The first quarter of 2021 has been an absolute game changer, and I’m calling this edition of my Quarterly Insights as the Renewal, because I feel like a totally different person to a few months ago. I’ve spoken about it briefly in some recent episodes, in this one, I dive into the triggers, the changes and how I think I’ve finally put to bed my long struggle with burnout. “The most important work begins with myself. “ - Akash Vaghela   Timestamps: [00:00] – Intro [00:33] – Exhaustion and symptoms [02:15] – Lack of listening to the signs of burn out [03:00] – Ta

We’ve hit the double century at RNT Fitness Radio, and I want to say a massive thank you to everyone who has supported this show since the beginning, it really does mean a lot and I can’t wait for the next 100! To celebrate this special milestone, I’m bringing on my better half, partner in crime, and soon to be wife, Chandni. The belief and support she gives me in everything I do never ceases to amaze me, and I know that I wouldn’t be able to do half of what I do without her, so I’m excited to bring her onto the podcast and discuss the journey of our dating days, all the way to being on the cusp of being Mrs Vaghela!  “I knew because, through everything, we just clicked. “ - Chandni Chavda   Timestamps: 00:00 – Intro   00:10 – How it all began  03:50 – Dating a driven person  09:23 – Love language  13:35 – Doing catch up when away  16:11 – Ability to feel completely okay on your own  18:30 – Fear of being alone and the unknown  23:15 – All about Fearless Females  26:19 – Effects of rejection  30:20 – Dati

Welcome to episode 199 of RNT Fitness Radio where I am joined by two close friends, Shyam Kotecha and Minil Patel, to discuss some of the lessons and experiences we’ve accumulated since we started training together in 2010. Shyam was the first person I ever helped in this game, and Minil wasn’t too far after him in time. Both have since been privy to my biggest experiments and training ideas, that has led them to totally transform physically, mentally, as well as going on to win powerlifting competitions, setting records and becoming the embodiment of the mantra: the physical is the vehicle!   “In starting out; stick with it, be consistent and it will come.”  - Minil Patel   Timestamps: 00:00 – Intro   00:10 – Reflections on past self as compared to now  02:10 – Hindrances to feeling your best and taking care of yourself  06:20 – Self-perception based on outside factors  08:50 – Relating sports to fitness  11:25 – Philosophy in training   16:45 – Program hopping  17:50 – Training; Interest vs Boredom  22:00

This episode is a bit different to the norm, in that I’m thrown into the interview seat by fellow team members Ed & Ivan, to discuss questions such as: what is my biggest regret, how do I deal with external criticism, how did I know this path was for me, what do I still want to achieve physically, and how I balance building a business with my relationships. This was a fun one to record, and it went pretty deep! “Learn to focus on what you should work hard on.”  - Akash Vaghela   Timestamps: [00:00] – Intro [00:10] – Akash’s biggest regrets in life [04:15] – Going away from a certain path [06:57] – A note to his younger self [09:45] – Doing what you enjoy [11:00] – Dealing with criticisms [13:00] – Being more than the physical [15:55] – RNT as part of a culture [18:00] – Being transparent for transformation [23:00] – RNT’s Education [25:15] – Digital Sharecropping [29:35] – Akash’s thoughts on self-help books [33:20] – How Akash sees the future [36:45] – Training Hard [35:50] – Success and high perform

On this episode of #RNTFitnessRadio I am joined by long-term member, Ricky Shah, who to this day, is still the most impressive physical starting point I have seen on an application form. At the start of my book, I say: getting in shape is easy, staying in shape is a whole different ball game. Ricky knew this so decided to come to us for one reason, and for what we are best at: to learn how to stay in shape, make continuous improvements, and truly transform your behaviour, mindset, and identity to be your best self. Where this podcast gets interesting is when we tap into Ricky’s consumer psychology background, and explore themes of decision fatigue, food variety, reversions to the mean, and the most popular meal in the UK. He has recommended some books to read more on these topics, for which I have linked in the show notes below. “In order to succeed, you need to be innovative.” - Ricky Shah   Timestamps: [00:00] – Ricky’s Journey (Intro) [03:30] – The reason why he met RNT [04:35] – Weight loss and reboun

I started this podcast asking the team, what gets you up in the morning? And understanding, at the core of it, why do we do this. The episode evolved into one of my favourite conversations of late, where we explored our own personal dopamine and serotonin balances in the day, the differences in introverts and extroverts, and what the latest strategies we’re tinkering with in our days to optimise mental health, performance, general well-being. “Waking up early does not mean more productivity.” - Ivan Gavranic    Timestamps: 00:00 – Intro   01:23 – The deeper connection   04:02 – Ivan’s physical depth  06:26 – Physical and vehicle in reverse  09:46 – Dopamine and Serotonin combination  12:24 – Performance of Introverts vs Extroverts  17:34 – Akash’s Dopamine mode  [19:21] – Energy input matching output 21:18 – Realizing the areas to work on  23:15 – Chasing Motivation  27:21 – What makes Ed feel in control  35:50 – The are of being present 40:58 – Ideal blend of Dopamine and Serotonin   43:50 – Waking up ea

On today’s episode I’m joined by long-term student, Kishan Patel, who comes on to share two years of his journey with us, and how he used the physical as the vehicle to overcome his anxiety, and come off the relevant meds, take his career to the next level and take massive strides in his relationships. The big message here is the need to take ownership and responsibility for your journey at all times, and to know that this has to be one that starts from within, and for yourself. “Focus on things that matter.” - Kishan Patel    Timestamps: 00:00 – Intro  01:00 – Life’s Ups and Downs  03:33 – Start of getting shape  06:05 – What triggered Kishan to step up  08:25 – Importance of mental health  10:00 – DOs and DON’Ts to protect mental health  12:05 – Kishan’s Challenges on his Journey  16:55 – Workout Journey  18:05 – Eliminating people for your own good  21:00 – Concept of Reciprocity  24:55 – Surviving stress and anxiety.  [29:20] – Transition from counseling to working out [34:38] – Importance of me time

Knowing if you’re in a real plateau when pursuing fat loss, strength, and/or muscle mass can be difficult, so in this episode, we dive into all the questions you need to ask yourself to know if you’re in a plateau or not, and most importantly, to learn how exactly to navigate past them. So whether you’re chasing the last bits of fat loss or pushing the limits on muscle growth, there are a lot of golden nuggets in here – with the latter bringing with it plenty of anecdotal pointers that have worked well for us over the years. “Your weight is just a by-product of your performance.” - Ivan Gavranic   Timestamps: 00:00 – Intro on Plateaus 02:24 – No plateaus on fat loss  04:02 – Accuracy and consistency in your nutrition  05:05 – Measuring and guestimating  07:31 – Maintenance level  11:05 – Importance of measuring on fat loss  16:30 – People’s notion on muscle gain  [19:21] – Energy input matching output 25:05 – Metabolic Adaptation  27:59 – Stimulating Muscles to grow  30:26 – Glycogen Manipulation  33:40 –

If you love coffee, you’re in for a treat in this episode, as I’m joined by the Alex Higham and Alex Manos from Exhale Coffee, to talk all about the wonderful properties of coffee; from the benefits, the watch outs, the subtleties in how it’s formed, the best ways to prepare it, and all the intricate science that goes with it. If you want to geek out on coffee, you’re in the right place. And if you’re not yet a coffee convert, this might tip you over the edge. The guys at Exhale have also generously offered us 40% off the first bag with your subscription – simply head over to exhalecoffee.com and use RNT40 at checkout for 40% off. Without further ado, let’s dive in! “Good for you, people and our planet.”  - Alex Higham, Founder of Exhale Coffee   Timestamps: 00:00 – What’s good about coffee               [03:35] – Research and health benefits 04:48 – Coffee on a behavioural perspective       09:40 – Best chlorogenic acid source        13:30 – Cognitive benefits  15:50 – Social aspect  [16:45] – Performanc

This episode with the team and I was sparked by a chat on the rise of recreational steroid use, which led to us exploring the pros and cons of testosterone replacement therapy, or better known as TRT, before diving into the signs of healthy hormonal profiles, the drivers behind them, and why deloads may play a useful part in it all. This is very much a fly on the wall episode where we touch on a ton of topics all designed to drive you forward your transformation!  “Things can be happening without you having the symptoms.” - Ed Pilkington   Timestamps: 00:00 – Intro  00:20 – Thoughts on TRT and HRT  03:35 – Improving quality over pharmacological advances  [05:05] – Ivan’s experience in dealing with TRT 10:15 – Educational medical podcasts  11:10 – Taking right supplements  13:50 – How purpose in life affects testosterone levels  17:20 – Using other options to cover-up  [19:00] – TRT on depression 22:36 – Natural Alternatives vs market products  27:25 – Dropping the training down  28:20 – Programming and de

On this episode of RNT Fitness Radio, the team and I discuss the big question: should women train differently to men? And if so, how? We discuss all the variables of training that we need to consider in order to maximise your time spent training. It’s important to remember though that these are the cherries on top of the icing on the cake, so listen on with that in mind. We finish up on the nutritional considerations that may be pertinent for women, and what the best advice we would give to any woman looking to maximise their health and fitness endeavours. For the men tuning in, worry not, there are a lot of comparisons, similarities and nuggets that will be pertinent for you too. “You should train what you want to develop.”  - Ivan Gavranic   Timestamps: 00:00 – Intro   02:15 – Training difference on Intensity  05:30 – Difference in gender  07:10 – Stigma on women doing weights  09:35 – Volume: Muscle mass and muscle strength  11:30 – Physiological differences  14:05 – Impression on CrossFit women  18:00

The journey of the Self is often limited only to the spiritual world. Whereby you can only find yourself in spiritual exploration.   Yet, a closer look at the world’s most timeless scriptures teaches something else: that the body/physical is the vehicle. Deep within, it explains how breaking the rules of physical self-care prevents you from authentically engaging in deeper practices.  The change in thinking here is that the physical body is the container, carrier and vehicle for the eternal soul, or Self. If our physical is running at optimal, it allows us to look past the cloudiness, and cultivate self-awareness of the true self inside the vehicle.   Where our modern society’s ‘mindfulness’ focus has gone wrong is skipping past the physical, or merely thinking of it as an afterthought. It is not possible to progress towards self-mastery without it. That doesn’t mean an unhealthy obsession with the body. Rather, a reframing that the body’s health is necessary for the entire, holistic journey.  Conside

In the next instalment of our #SupplementSeries, we dissect some of the most popular health supplements, from multivits, vitamin C and D, probiotics and omegas. Throughout, we consider whether you actually need them, when they may be useful, common mistakes, best practices and also dietary considerations if vegan or vegetarian. We also touch on how to spot the BS with supplements, and where some of the crazy marketing all stems from. Again, if you’ve spent more money on supplements than on your bills, this series is just for you.  “When you prioritize something, you make it happen.”   Ivan Gavranic   Timestamps: 00:00 – Intro  01:10 – Macronutrients: More is not always better   02:55 – Harsher Calorie deficit  06:15 – How vitamin D induces hunger 09:25 – What’s with vitamins C  12:10 – Vitamin C as laxative  14:45 – Omega 3   16:15 – Essential Fatty Acids  18:13 – Omega 3 for Vegans  20:50 – Qualities of the market products   24:24 – Probiotics   26:50 – microbiome and genetic blueprints  30:15 – marketin

In the next instalment of our #SupplementSeries, we discuss the truth about pre workouts, why they may work, and what’s in them that may be causing it, before diving into all things aminos. We talk BCAAs, EAAs, and whether they’re worth taking, as well as the strong placebo effect that could be at play in some circumstances. We then shift gears to dive into the most scientifically researched supplement: creatine monohydrate, and why everyone can benefit from it. Again, if you’ve spent more money on supplements than on your bills, this series is just for you.   “If it doesn’t do you any harm, use it if you like it and if it works for you.”   Ivan Gavranic   Timestamps: 00:00 – Intro  00:46 – Experiences in taking pre-workout   03:35 – Effects on the ability to execute   05:55 – Analogy about energy from caffeine 08:50 – Reliance and overconsumption  10:12 – Addiction   11:30 – Coffee as part of the society   13:00 – Legalization and use of drugs  16:30 – BCAA and EAA (Aminos)  18:52 – Cost and effectivity

In a new series dedicated to breaking down all the myths around supplements, we kick it off by dissecting all things protein powders, from whey, to casein to plant-based, and understanding the intricacies behind each, and why they’re useful. We discuss why you may have problems digesting certain powders, the role of sweeteners, thickeners and fillers, as well as when protein bars are ever actually beneficial. If you’ve spent more money on supplements than on your bills, this series is just for you.   “When you get that little sweetness, then you’re good.”  - Ivan Gavranic   Timestamps: 00:00 – Intro 00:50 – What is Whey protein  03:10 – Issues that come with protein  [06:20] – Preference on protein intake 09:00 – Anabolic window research  11:30 – Akash’s intake transitions  12:50 – Meal times and what’s recommended  14:35 – Plant protein as an alternative  16:20 – Training to your max  [20:10] – Worries on muscle gain 21:20 – Protein options  25:32 – Artificial sweeteners  28:32 – Sensory-specific vs actu

Once you hit the so-called plateau with your loading in the gym, it’s important not to knee jerk and change programmes. In this latest episode of #AuthenticAF we dive into specific progression models to use to amplify your gains, with topics such as reverse pyramids, undulating periodisation and recycling strategies all covered. If you’re looking for an edge in your training, this one is going to be a big one to take notes on and listen a few times!   “Take responsibility over time and adapt accordingly.”  - Akash Vaghela   Timestamps: 00:00 – Intro   01:32 – Ivan’s favorite: Linear Periodisation Model  04:16 – Benefits and pressures on early stage  06:00 – Chasing rep ranges  09:10 – Time and progress determination  11:10 – People reaching the plateau  14:18 – Benefits of increasing body weight  17:09 – Ed’s weight Increase experience   19:20 – Volume, Intensity, and frequency Pyramid  21:56 – Knowing the principles behind a plan  24:40 – Taking ownership as a trainee  26:46 – Responsibility to learn abo

Picking the right weight, knowing how to progress with it, and how to then make changes in the future is one of the most important aspects of training progression. What’s more is the ability to learn through trial and error how certain movement patterns work for you, the specific rep ranges, and what may be most underrated of all: your buy-in to a specific type of training. Tune into the latest episode of #AuthenticAF as we geek out on things training progression models.  “As long as you are consistent over time, you’ll see the progression.”  - Ed Pilkington   Timestamps: 00:00 – Intro   02:30 – How to start or approach a program   06:10 – Priorities and considerations to the overall progress 07:48 – Benefit of being a beginner  09:20 – First to the sixth week of a new program  11:25 – Understanding the gains  12:50 – Consistency over time  15:09 – Work and growth  16:20 – Training to your max  19:20 – Increased tension on target muscles 22:50 – Not training hard enough   25:02 – Exercise as a whole rathe

Are Michael Phelps, Tiger Woods and Usain Bolt the best in the world because of their make up, or their nurturing? Is it a coincidence that so many of the world’s biggest technology companies started in or near Silicon Valley? Are you stuck in a fixed mindset, or are you seeking every opportunity to grow? Find out the answers in today’s episode, let us dive in. “Genetics loads the gun; environment pulls the trigger.” Ivan Gavranic Timestamps: [00:00] – Intro [02:08] – Theories and relative factors [05:35] – Why African-Americans are explosive in sports [07:38] – Places and types of people [09:40] – Environment fulfils potential [13:25] – Pyramid approach of focus [15:10] – Fixed Mindset [18:05] – What people are capable in extreme situations [21:35] – Grind and orchestrated suffering [24:45] – Definition of growth mindset [27:55] – Self reflection [29:15] – Man’s Search for Meaning by Viktor Frankl [31:05] – Concept of boredom [33:15] – Achieving checkpoints [35:35] – Active vs Passive coping [39:20] –

Ever heard of Mukbang? If you haven’t, then I’m assuming you’re going to Google it now, or after some of the stories we share on this episode, you’ll definitely be doing your research. In this episode of #AuthenticAF, we talk about the crazy rise of the sexualisation of food and competitive eating, and what it’s doing to our psychology. We also dive deep into why you must take ownership of your own journey, and why the next best self help guru isn’t the answer to dealing with the Muck you need to face. Environment is everything, so while you’re listening to this, take note of what actions you need to begin taking in an hour’s time once it’s finished, and get to work.   “You need to make yourself accountable, own it yourself.”  - Akash Vaghela    Timestamps: 00:00 – Intro  01:25 – Lockdown in present times  03:30 – Goals and outcomes  04:45 – Genetics and muscle growth  05:28 – Enjoying without worrying genetic limit  06:45 – Definition of Mukbang  08:10 – Food back then  09:28 – Overconsumption of food   1

Happy New Year to everyone, I hope you all had an amazing Christmas period and are recharged and ready for what I hope to be a much less of a rollercoaster ride compared to the unpredictable nature of 2020. We’re kicking it off with another instalment of #AuthenticAF, and this one is all about the interesting links between psychology and physiology, training technique and injuries. We started off with a quick training update, and it segued into all sorts of interesting topics, so without further ado, let’s dive in.  “Pain is so much more than a physical injury”  - Ivan Gavranic   Timestamps: [00:00] – Intro [02:00] – Agenda: Reflection on what is achieved this year physically [05:00] – Realizations from injury-free experiences [07:10] – Body signs and appreciation [07:40] – Identity on prioritizing body and fitness [09:00] – Time management to train [11:41] – Common Excuses [14:20] – Head focus when doing training [16:27] – Body movement when doing training [20:55] – Connecting to your muscle [24:52] – Fo