RNT Fitness Radio

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 – Metric on performance  [36:10] – Preforming from a technique standpoint 40:11 – Changing the look through more training   43:10 – There’s power in holding body weight  [46:43] – Performance over weight [49:17] – How the body responds [51:30] – Progress  [53:28] – Wrap Up Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher   iHeart Radio      For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life     Follow RNT Fitness:      Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram  LinkedIn

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] – Performance enhancement benefits 19:40 – What makes coffee good or bad?  23:30 – Coffee from country to country  26:27 – Flavour Combinations  29:30 – Granular size and brewery  32:50 – cholesterol level on coffee consumption  [34:15] – Effects on the environment  [35:55] – Fairtrade prices for coffee [40:00] – All about Exhale healthy coffee 43:40 – Wrap up  Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher   iHeart Radio      For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life     Follow RNT Fitness:      Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram  LinkedIn

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 deloading  30:06 – How to deload  35:13 – Reasons and factors to deload from  38:50 – Wrap up Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher   iHeart Radio      For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life     Follow RNT Fitness:      Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram  LinkedIn

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 – Training difference on Frequency  21:10 – Focal points   22:34 – Training what you want to develop  27:40 – Going beyond training  31:20 – Finding areas where you want to focus on  35:16 – Lifestyle consideration  38:00 – Nutritional differences between men and women  39:20 – Women being afraid of food  41:30 – Control as key for being in shape  43:00 – Female physiology vs male physiology  49:10 – Wrap up Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher   iHeart Radio      For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.       Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life     Follow RNT Fitness:      Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram  LinkedIn

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.  Consider the transformation formula we speak about: introspection + action.  The hardest bit about transformation is actually marrying the two together. It’s easy to introspect all day and be ‘mindful’. That’s why millions latch onto motivational talks, inspirational quotes, and talk a big game about how they will change their lives.  The hard bit is actually going out and doing the work. You have to walk the walk too. You have to do all the hard stuff that you’ve identified through your introspection. Else it’s all fluff.  If all you do is consume mindfulness chatter, you’re just wasting time and procrastinating. The problem is most of the ‘mindfulness gurus’ just promote introspection with very little in the way of action.  Transformation needs both. That’s why it’s so hard. It will hurt. It will force hard decisions, conversations, and things that will scare you. But that’s the whole point.   Similarly, action without introspection is just mindless. You will spin your wheels, and never really get down to the root cause of problems. You’ll never get rid of the past. It’s why you get those who have a great physique, yet are still extremely insecure – they’re just acting without thought.   And so without further ado, let’s dive into the latest episode, where I kick off talking about my specific journaling habit, and how I do it, then we dive into all the various mindfulness practices, and how they need to be done consciously, actively, and with a purpose to drive the maximal benefit.  “Only you have the power to change things in your life.”  - Ed Pilkington    Timestamps: 00:00 – Intro   01:32 – Akash’s Personal Review   04:30 – Key to onboarding practices  08:38 – Speaking to your core  09:32 – Practices you should foster  14:25 – Facing stressors  17:20 – Adopting the negative identity  20:20 – Filling your life with positivity  21:58 – Ownership the journey  23:40 – Getting in the shape of your life  27:46 – Being limited by your health  29:50 – Principles of planning things  33:17 – Neurochemical explanation   36:40 – Being able to switch  39:10 – Work and life balance  44:36 – Well-being as the top-ranking priority  46:25 – The power to change your life 50:02 – Wrap up Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher   iHeart Radio      For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     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.  Consider the transformation formula we speak about: introspection + action.  The hardest bit about transformation is actually marrying the two together. It’s easy to introspect all day and be ‘mindful’. That’s why millions latch onto motivational talks, inspirational quotes, and talk a big game about how they will change their lives.  The hard bit is actually going out and doing the work. You have to walk the walk too. You have to do all the hard stuff that you’ve identified through your introspection. Else it’s all fluff.  If all you do is consume mindfulness chatter, you’re just wasting time and procrastinating. The problem is most of the ‘mindfulness gurus’ just promote introspection with very little in the way of action.  Transformation needs both. That’s why it’s so hard. It will hurt. It will force hard decisions, conversations, and things that will scare you. But that’s the whole point.   Similarly, action without introspection is just mindless. You will spin your wheels, and never really get down to the root cause of problems. You’ll never get rid of the past. It’s why you get those who have a great physique, yet are still extremely insecure – they’re just acting without thought.   And so without further ado, let’s dive into the latest episode, where I kick off talking about my specific journaling habit, and how I do it, then we dive into all the various mindfulness practices, and how they need to be done consciously, actively, and with a purpose to drive the maximal benefit.  “Only you have the power to change things in your life.”  - Ed Pilkington    Timestamps: 00:00 – Intro   01:32 – Akash’s Personal Review   04:30 – Key to onboarding practices  08:38 – Speaking to your core  09:32 – Practices you should foster  14:25 – Facing stressors  17:20 – Adopting the negative identity  20:20 – Filling your life with positivity  21:58 – Ownership the journey  23:40 – Getting in the shape of your life  27:46 – Being limited by your health  29:50 – Principles of planning things  33:17 – Neurochemical explanation   36:40 – Being able to switch  39:10 – Work and life balance  44:36 – Well-being as the top-ranking priority  46:25 – The power to change your life 50:02 – Wrap up Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher   iHeart Radio      For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.

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 – marketing supplements  36:05 – Prioritizing something and making it happen   40:50 – Wrap up Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher   iHeart Radio      For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life     Follow RNT Fitness:      Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram  LinkedIn

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 21:35 – Placebo effect  25:25 – Aminos as part of the routine   26:36 – Training fasted   31:06 – Creatine: Do you take it?   34:23 – Strategies and ways to load  36:50 – Wrap up Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher   iHeart Radio      For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life     Follow RNT Fitness:      Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram  LinkedIn

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 actual fullness  31:05 – Ed’s bad experience on artificial sweeteners  32:30 – Diet proteins  35:30 – Sweetness levels on dieting  37:50 – What’s with the calories that you get  41:02 – Wrap up Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher   iHeart Radio      For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life     Follow RNT Fitness:      Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram  LinkedIn

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 about yourself  29:00 – Isolation exercises  31:21 – Small vs big guys in the gym  34:45 – Exercise order in sessions  37:10 – Adding reps and refining forms as progression  43:42 – Sets and approaches  48:36 – Progressive mindset  49:18 – Wrap up Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher   iHeart Radio      For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life     Follow RNT Fitness:      Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram  LinkedIn

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 rather than sets  27:30 – How people vary on performance  30:50 – Testing to get a starting weight  35:40 – Trial and error  37:42 – Effort level as a common denominator  39:50 – Direct relation of volume and effort  44:40 – What people think about repetitions  49:10 – Wrap up  Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:      Apple Podcasts   Stitcher   iHeart Radio      For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!      If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.     Resources:   Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life     Follow RNT Fitness:      Website Facebook Instagram YouTube Email   Follow Akash:   Facebook Instagram  LinkedIn