Let’s dive into this week’s Transformation Thursday newsletter …
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3 Ways To Feel, Look & Perform Better
1. Muscle Building 101: Check Your Digestion
If you're finding it hard to build muscle, poor digestion could be the hidden culprit.
When you eat foods that don't sit well with you, it can:
Kill your appetite: Making it harder to eat enough to fuel muscle growth.
Cause inflammation: Slowing down recovery and affecting performance for days after.
If you're constantly bloated, uncomfortable, or sluggish after meals, it's time to track what foods might be causing the problem.
Identify the culprits and swap them out.
By the way, you don’t need complicated testing to figure this out.
Simply ask yourself: “Do I feel good after eating this food?”
2. Staying on Track While Working Nights
We’ve recently taken on a few members who work night shifts (emergency doctors and similar professions).
These can make fitness and health feel like an uphill battle, but with the right strategies, you can stay on track and protect your progress.
Know your shift schedule and gradually adjust your sleep and meal times beforehand.
Make your bedroom as dark and quiet as possible. Use naps strategically to catch up when needed.
Aim to eat during your "biological day" and fast during your "biological night." If you need to eat during your shift, stick to protein-based snacks and stay hydrated.
Expect some dips in performance, but schedule workouts before your shift starts when possible, and save your toughest sessions for rest days.
Shift work isn’t ideal, but with preparation, it doesn’t have to derail your transformation!
If you know anyone who’s working night shifts, share this with them!
3. Try This To Curb Your Hunger
If cravings are derailing your diet, psyllium husk could be a game-changer.
When mixed with water, psyllium husk expands in your stomach, creating a feeling of fullness that helps curb appetite and reduce snacking urges.
Tip: Add 2–3 grams of psyllium husk after meals to stay fuller for longer. Just make sure you’re drinking extra water to support digestion and regularity.
Small strategies like this can make sticking to your nutrition plan so much easier!
(This was a game changer for my 2017 photoshoot!)
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Want To Accelerate Your Results In 2025?
If you’re enjoying this Transformation Thursday newsletter and want to get into the best shape of your life in 2025, you may be interested in our flagship programme, RNT Pro.
We specialise in helping real people with real lives get real results, and we’ve proven it over and over again with nearly 4000+ success stories.
Building RNT Fitness over the past 8 years has been a rollercoaster ride.
In our latest podcast episode, I sit down with my wife Chandni (who’s seen it all) to pull back the curtain on everything; the highs, the lows, the breakups, the crazy market shifts, and all the moments I nearly gave up.
Running a business isn’t always glamorous. It’s brutal, lonely, and full of lessons I wouldn’t trade for anything.
If you’ve ever been curious about what it’s really taken to build RNT, you’ll want to listen to this one.
PS. If you’re interested in starting your transformation in May, book a call with my team here to find out if it’s a fit.
Akash Vaghela
Akash Vaghela has spent 10+ years transforming bodies and lives around the world, and in May 2017, founded RNT Fitness to serve this purpose. His vision is to see a world transformed, where ambitious high performers experience the power of the physical as the vehicle to unlock their real potential. He’s the author of the Amazon best-selling book Transform Your Body Transform Your Life, which explains his unique and proven five-phase methodology, is host of the RNT Fitness Radio podcast, has been featured in the likes of Men’s Health and BBC, whilst regularly speaking across the world on all things transformation.
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Akash Vaghela
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May 1st, 2025
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