Rnt Fitness Radio

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

The final episode of 2020 and this one is a big one for my 4th solo episode where I cover my top 10 things learnt throughout the year. It’s been a year full of growth, and hopefully a few of my insights can help you in some form heading into 2021. I want to take this opportunity to thank everyone who’s supported the journey, tuned in through the year, and helped spread the mission of using the physical as the vehicle. Without further ado, here’s my top ten learnings of 2020. “Nothing is a coincidence” - Akash Vaghela   Timestamps: 00:00 – Intro 2:23 – Lesson 1: The power of a journal 4:40 – Lesson 2: The Gut never lies 6:43 – Lesson 3: Entrepreneurial roller coaster 11:50 – Lesson 4: My success definition hasn’t evolved since the last one 14:15 – Lesson 5: Environment dictates growth, performance, and success 16:56 – Lesson 6: Growth vs goals 20:09  – Lesson 7: It’s a dire industry we’re in 23:27 – Lesson 8: Everyone has a book in them 25:34 – Lesson 9: Missing traveling 28:07 – Lesson 10: Communication a

On this episode I’m joined by RNTer Poonam Patel, who’s been on an incredible journey whereby she’s shed the skin of her old self to transform into a new woman with a new behaviour, mindset and identity. Losing near 30kg en route to her checkpoint, consolidating well and investing while using the physical as the vehicle, Poonam embodies everything about our transformation ethos, and is why I always say that the reason everyone should transform is because quite simply, you owe it to yourself.  “You need ego to let go of your old identity” - Poonam Patel   Timestamps: 00:00 – Intro 01:55 – 15 years in the making 6:13 – Travelling and gaining weight 9:00 – Shedding the skin 10:42 – Seeking external gratification mindshift 15:58 – Time as a deception 17:58 – Ownership of your health and fitness 20:20 – Trial & error process  23:06 – How to determine good information vs bad 25:03 – Identity shift  27:23 – Using ego to let go of Poonam 1.0 29:32 – P.A.B.L.O. method 33:01 – Gratitude journaling 38:18 – Integ

I’ve been wanting to write this for about two years. With 2020 drawing to a close, it was the perfect opportunity to reflect on what’s quite frankly, a dire industry to be a part of. With so much potential for good, I’ve had enough of seeing the cowboy nature of an industry that’s screaming for accountability and education. I don’t expect this to be popular, but it’s the raw truth. If you feel triggered, that’s okay - that might be a sign to rethink how you’re operating.   There’s a lot of good in this industry, and the right people will understand my sentiments. It’s up to us to continue on a strive to make it a better place.   You can read the full article at: www.rntfitness.com/fitness-industry-thoughts  

On the final episode of #AuthenticAF before Christmas, we talk all about the wonderful fat loss benefits of grapefruit oil, how to gain 3 inches in four weeks, and other ludacris claims spouted by some of the most popular magazines out there at the moment. We then dive more into realistic rates of muscle gain, how to keep performance at the forefront of your mind during building phases, and why gaining body fat is a necessity to build muscle. “Without that stimulus the surplus is just making you fat.” - Ed Pilkington   Timestamps: 00:00 – Intro 1:52  – Magazines and false expectations 7:45 – Clever magazine titles 10:49 – Myth: Hormone CCK 11:37 – Myth: A cold bottle of beer can help you lower heart disease  12:44 – Cherry picking studies 14:04 – Oils to help your gut through massage 17:20 – Essential oil placebo 19:50 – Focusing on real change rather than a quick fix 21:55 – Unrealistic expectations on muscle gain 26:28 – Tell tale signs someone is on gear 27:59 – Illusion of looking bigger when you’re l

This is a special episode where I’m joined by the first ever member of RNT, Karan Joshi, who after coming initially to get into shape for an Ibiza trip, has since embarked on a journey in the past 3.5 years that has seen him transform, evolve and build a lifestyle solution. In this episode we discuss how the company has evolved since it’s inception, the ways to approach each of the five phases, and what some of his biggest lessons have been. “Think about what you did to get there and keep that in mind.” - Karan Joshi   Timestamps: 00:00 – Intro 01:53 – The beginnings of the first RNT journey  03:55 – Training and being a tennis player 07:54 – Karan’s trigger moment 09:15 – Beyond the Ibiza body 11:50 – Nutritional Education 15:32 – Karan’s current nutrition process 19:57 – The love of training, form, and accountability 23:00 – Growth mindset 24:31 – The RNT journey over the years 25:10 – Self-care and training 29:10 – The physical is the vehicle 34:03 – Family, friends and socialising 36:36 – The evolutio

On another episode of #AuthenticAF we discuss all the different types of muscle we often hear about: from lean, long, nimble, lengthy, bulky, 3D, toned and so on. And why muscle is just muscle. We then segue into a chat around genetics, and just how much is dictated by the way you’re built. Comparison syndrome is something that’s rife in the fitness world, so we share our own experiences and what you can do to alleviate the pressure of comparison that is so prevalent.  “It’s not until I internalised the whole thing, that I realised what’s going on, and educated myself enough that the external validation or comparison started to disappear” - Akash Vaghela   Timestamps: 00:00 – Intro 01:56 – Leg stretching mobility 03:17 – Foam Rolling 07:14 – Muscle knot and adhesion 08:33 – Feeling tired on mobility routine 09:35 – Stretching to lengthen your muscles 12:14 – What causing your hip flexors to be weak 13:13 – Your brain sending signals when you are in pain 16:59 – How to build the muscle that you want 18:30

Welcome back to another episode of RNT Fitness Radio, where I’m joined by physique and exercise specialist James Sutton to discuss optimal exercise mechanics and execution to get the most out of your training. A training program on paper doesn’t mean anything without execution, and the fundamental of any training endeavour is proper technique for your body, which is where James and I dive into – covering optimal mechanics for squatting, pressing and pulling variations. If you’re ready to level up your training, tune in and take notes. “If we don’t use it, we lose it.” - James Sutton   Timestamps: 00:00 – Intro 01:56 – The ‘Big 3’: squat, bench and deadlift 06:25 – Why the squat might not be the best leg exercise 11:09 – Are you built to squat? 14:36 – Machines vs natural exercise 16:42 – Tension and muscle growth 18:40 – Chest training and development 21:18 – Top tips for chest workouts  27:02 – Position control and risk 31:03 – The importance of personalised programmes 33:19 – Stretching, load and range

On another episode of #AuthenticAF we discuss the real competition we’re facing in our industry, the strategic food addiction created by big companies, childhood associations formed with food, the power of your inner circle, commonalities of fad diets, and why your environment is so critical for your long term success in everything you do. This one’s a fascinating insight into how when we think competition in the fitness world, we’re up against industries whose sole focus is to have you addicted to the opposite behaviour we espouse. “The diet itself is the easy part to follow, you’ve now got to create the lifestyle for the future, and that’s the hard bit.” - Akash Vaghela   Timestamps: 00:00 – Intro 02:00 – The real competition: Netflix and fast food 09:03 – Food and social conditioning 11:50 – Socialising and surrounding yourself with like-minded people 17:58 – Staying in shape vs quick fixes 18:59 – Fad diets 24:40 – The connotations of the word ‘diet’ 26:42 – Diet ‘tribes’ 31:42 – Myths around salt 39: