RNT Fitness Radio

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 – Accelerating progress in training 29:15 – Right body awareness 34:33 – Noticing the changes 44:35 – Life without training 46:10 – Mistakes done on training [51:15] – Training evolution 10 years from now 50:35 – Easy ways to retire 01:03:00 –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 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 performance [40:00] – High performance in all aspects of life [46:15] – Linking dreams and family [50:35] – Easy ways to retire [53:28] – Relationship, work, and health [53:30] – All about hardwork [58:15] – Working hard: A trial and error [59:10] – Favorite book 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 #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 rebound [06:20] – How he managed to change his thinking [09:23] – Principles he applied to his training [12:45] – Love for learning [15:00] – Integrating something in his lifestyle [20:25] – Nutrition Repertoire [22:20] – What should be done to shift behavioral patterns [27:25] – Reflection about mastering body composition [29:30] – Rules he follows day to day [31:40] – What make him stop doing what he sees form others [36:10] – Change in the coping mechanisms [38:42] – Getting back to who he was before [41:25] – Long-term body goals [44:25] – Athletic side [45:37] – 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

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 early and productivity 45:16 – Getting used to what works best for you 48:50 – Getting rid of the structure 51:23 – Decision Making related to emotion 55:50 – 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 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 [37:19] – Helping your own self first 41:00 – Kishan's reliance on being happy [43:00] – Business activity [46:19] – Relationships 48:85 – Complete shift on being in shape 50:51 – Taking Responsibility of the Journey 52:44 – 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

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.