"I didn't want to be in my 60s taking medication. I wanted to be healthy." - Dr. Margi Patel
After having her second son, Dr. Margi Patel felt like she'd lost herself. "I had no control over my portions... there was not a lot of body movement... everything was like down the drain."
Her routine became: Go to work, come home exhausted, eat whatever was in front of her and go straight to bed.
Then her blood work came back.
HbA1c: 6.4. Cholesterol and triglycerides were all over the place.
Her husband, an endocrinologist, looked at her and said, "Margi, what's going on? You gotta do something."
She didn't want a GLP-1. She wanted to change how she thought about food, build discipline, and create healthy habits her two boys could grow up watching.
Today, her HbA1c sits at 5.1. Her cholesterol is back to normal. Even her doctors were surprised.
But the biggest transformation wasn't just her blood work.
But also getting her energy back. Rebuilding her confidence. And proving to herself and every mum who feels they've lost their identity, that you don't have to put yourself in the back seat.
🎧 New on RNT Fitness Radio. Episode 495: Hall of Fame | Dr. Margi Patel: From HbA1c 6.4 to 5.1, Reversing Her Path to Diabetes.
Stream now on all podcast platforms.
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"As soon as I went vegan, the question I was always asked is, 'but where do you get your protein?'"
Dr. Minil Patel heard it constantly. Full-time NHS doctor, erratic on-call shifts, fully plant-based.
His answer: "I admit this was my first fear before going vegan, but I realised that I could easily get protein from vegan sources like beans, chickpeas, tofu, lentils, lentil based pastas, mock meats and protein shakes. In fact, it was hard to not overeat protein sometimes!”
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Here's the 5-step framework we teach every vegan member at RNT.
1. Know your top protein sources.
High-protein options (25-30g per serving):
Tofu (firm): 200g = ~25g
Tempeh: 100g = ~19g
Seitan: 100g = ~25g
Edamame spaghetti (cooked): 180g = ~27g
Lentils (cooked): 200g = ~18g
Beans (cooked): 240g = ~15g
Plant-based protein powder: 30-40g per scoop
Medium-protein options (10-15g per serving):
Edamame: 150g = ~11g
Chickpeas: 150g = ~12g
Quinoa: 185g = ~8g (complete protein)
Nuts/nut butters: 2 tbsp = ~8g
Seeds (h**p, pumpkin): 3 tbsp = ~9-10g
Nutritional yeast: 2 tbsp = ~8g
1. Structure your meals around protein.
Think "I need 30-40g of protein for this meal. What combination gets me there?"
Examples:
150g tofu (19g) + 80g cooked lentils (6g) + Vegetables + grains (7g)
Total: ~32g protein
40g plant protein powder (30-40g) + 90g oats (3g) + Banana + 2 tbsp peanut butter (9g)
Total: ~42-52g protein
1. Supplement strategically
Plant-based protein powder is a tool, not cheating. You need it to hit 80-120g daily.
B12 - Plant sources don't have usable B12. Supplement 500-1000mcg daily or eat fortified foods. B12 deficiency affects energy, mood, and recovery.
Omega-3s (EPA/DHA) - Use algae-based supplements (200-300mg daily).
Skip the flaxseed, the conversion is too poor.
1. Aim for consistency, not perfection.
You don't need every meal to be perfectly structured. If you're aiming for 100g protein and hitting 90-110g most days, you're winning.
1. Track for 2-4 weeks
Most vegans think they're hitting their targets. They're usually 30-50g short. Track for a few weeks to understand your gaps.
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Comment “PLANT” and we'll send you our recipe guide (inc vegan, vegetarian and
11/07/2026
How busy entrepreneur Dr. Roya has maintained her bikini body for over 3 years, in her 50s, despite multiple medical conditions.
Swipe to see how she got there. →
Diagnosed with scoliosis at 12. Two steel rods in her spine by 15. Decades of back pain she just learned to carry.
More surgery followed in 2021, this time on her shoulder. Her right arm went into a sling for 8 weeks.
These numerous surgeries left her feeling tired, depressed and so weak in her upper body.
Weight gain, chronic pain, and years of program-hopping had left her stuck.
"The couch, TV and phone became my best friends."
But then, she came across RNT. "Just another training program," she thought.
She took the RNT quiz anyway. She didn't know it yet, but that was the turning point.
RNT's Transformation Programme stood out from the rest of the fitness plans she had tried (and she had tried quite a few). She learned how the various elements of the programme had been set up differently for different individuals, to work around all limitations, especially injuries.
"My form improved more with a coach who was millions of miles away than the trainer who was standing right next to me."
"I never, in my wildest dreams, thought I would ever realise my dream of having a body like JLo!"
And the ripple effect went further than she ever imagined. Swipe to see where it led. →
If you're a busy professional ready to build results that actually stick, and keep them on your own terms, start here.
DM "START" for your free RNT Starter Pack, your first step to a body that lasts.
"It's not about being skinny. It's about being stronger and being the best version of yourself."
That's what Payal wanted her teenage daughter to see. Not a smaller version of her mum but a stronger one.
Payal is a project manager at a pharmaceutical company, in her 40s, and a mother of 2.
She’s been at a gym before for 2 years, with a personal trainer, but she still gained 15lbs.
"Clearly that's not working. Then it has to be something else."
She joined RNT in January 2024. Hit her checkpoint in June, down 10kg.
A month later, she went skydiving. Something she'd wanted to do for years but kept talking herself out of.
"After reaching something I've wanted to reach for so long, it gave me the confidence to do that."
She's since put herself forward for presentations in front of large audiences at work. Things she wouldn't have raised her hand for before.
"I am the leanest version of myself, but also the strongest version of myself."
DM "TRANSFORM" if you're ready to become the version of you that stops second-guessing.
09/07/2026
Comment "SOUTH ASIAN" and we'll send you the full blueprint + 5 South Asian High Protein Recipes.
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"Can I still eat South Asian food and still lose weight?"
"Genetics is not on my side."
"They said I look ill."
We hear this over and over. Genetics. Culture. What people will think.
Swipe to see how 4 RNT members proved otherwise. →
08/07/2026
"I am already fit and healthy. I want the physical to demonstrate this."
She had already been training for years when she came to RNT. Her reason for joining wasn't a health scare or a wake-up call.
It's a different starting point to most stories we share. And it points to something people often get wrong about coaching. It's not just for people starting from nothing. It's for closing the gap between the effort someone's already putting in and the results they should be seeing for it.
At her son's birthday party:
"In every photo I think my body looks good, and from many angles I was like, 'WOW, what a change.' This is a huge win for me because this party had been in my mind when I first signed up, and it feels brilliant to be exactly where I wanted to be."
Another win. Despite always being fit and healthy, she could never nail a pull-up.
"I know my chin isn't completely over, but damn, I'm close!!"
"My goal was always for the work I do in the gym to show up on my body. I think it's starting to happen."
If you've been training for years and still feel like the effort isn't showing up, DM "TRANSFORM" and let's have a chat.
07/07/2026
A day in the life of a full-time pharmacist who never thought there was enough time in the day. Turns out, there is.
Just a background...
Chandni grew up with the nickname "Jadi." Chubby, in Gujarati. For years, she believed her weight was just genetics. Nothing she could control.
She tried a PT before RNT. The gym sessions were solid. But the weight kept creeping back, because nobody was looking at the rest of her day. The food. The sleep. The habits in between.
Joining RNT changed that. Meal plans built around being vegetarian, protein sorted. A step count she actually tracked. Strength training she started to look forward to instead of dread.
"No time" wasn't really the problem. She just never had a plan that fit the time she had.
Years later, she is still living the RNT way while continuing to enjoy things she always did and keeping the weight off. PR’d on her last half-marathon. Vacations that revolve around activity (hiking). Listening to audiobooks/podcasts while walking. And she's already renewed with RNT through 2029.
Swipe to see what a random Tuesday actually looks like for her.
We built a free guide for anyone who wants to fix their daily routine. (Btw, 4,000+ people have already made this part of their daily routine, and finally got results!)
Comment "DAILY" and we'll send it your way.
05/07/2026
3 weeks in. And another non-scale win from our client.
This dress says everything.
Davinder pulled it out from September 2019. Even back then, doing HIIT, it was tight on her tummy and thighs.
Recently, she put it on again. It fits better than it ever has.
Davinder is an engineering manager, mother of two, deep in perimenopause, 2 months into HRT, trying to find her way back to a body she recognises.
Her words: "It's amazing that it now fits so well and I am only 3 weeks in. Honestly, this is so motivating!!!"
Keep going, Davinder. 🙌
04/07/2026
So you hit your body weight goal. Now what?
Maneesha hit hers. Then found out hitting your body weight goal was never the hard part.
What came after, nobody warns you about. We call it the "Messy Middle." You've changed physically, but your habits and identity haven't caught up yet. Nobody tells you it's coming.
Swipe to see how Maneesha got through it. →
DM "AGAIN" if you've done this before, lost your footing, and you're ready to build something that actually holds.
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