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PODCAST

The Growth Through Adversity Podcast

Ragnar "The War-Wolf" Stegall

Welcome to The Growth Through Adversity podcast — where men are forged, not coddled. We dive deep into physical, mental, spiritual, and personal transformation through raw, unfiltered conversations. From training and nutrition to mindset, business, and discipline — nothing is off-limits. This is the rebirth of the modern man: built through struggle, sharpened by truth, and grounded in virtue. If you"re ready to reject weakness and rise with purpose, you"re in the right place.

health & fitness fitness

All Episodes

19:14

3. The Split Doesn’t Build the Muscle — You Do.

The Growth Through Adversity Podcast ·

2025/10/31

Most guys waste years hopping from split to split thinking the structure is the secret — it’s not. What actually drives growth is weekly volume, intensity, and progression. Whether you train 3 or 6 days a week, if you’re not tracking your lifts, managing recovery, and hitting 10–15 quality sets per muscle weekly… you’re just exercising, not training. Learn how to build a program that actually works — not just one that looks good on paper.🎯 Message me “COACHING” on Instagram and I’ll help you

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22:05

The Only 5 Supplements You Need

The Growth Through Adversity Podcast ·

2025/10/31

Most guys waste hundreds on fancy supplements chasing shortcuts — but the truth is, you only need five. These are the ones that actually move the needle: 1️⃣ Creatine – boosts strength, power, and muscle fullness. 2️⃣ Whey Protein – the most efficient way to hit daily protein targets. 3️⃣ NAC – protects your liver, boosts recovery, and supports longevity. 4️⃣ Collagen – joint, tendon, and skin health; crucial for men who train hard. 5️⃣ Electrolytes – hydration, performance, and endurance — e...

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18:44

2. Turning Numbers Into Meals: How to Actually Eat...

The Growth Through Adversity Podcast ·

2025/10/31

Most people can calculate macros but have no idea how to live them. They get lost in the numbers — tracking, weighing, obsessing — yet never look, feel, or perform any better. Here’s the truth: It’s not about hitting perfect numbers. It’s about mastering food selection, timing, and structure — turning data into daily discipline. In this episode, I break down: The best protein, carb, and fat sources for real resultsHow to eat for energy, strength, and satietyWhy carbs and fats aren’t enemies —...

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27:39

1. How to Build Your Meal Plan: Calories & Macros

The Growth Through Adversity Podcast ·

2025/10/24

Most guys are stuck because they don’t actually know how much they should be eating. They chase diets, cut carbs, skip meals — all without understanding the math that drives fat loss or muscle growth. In this live, I’m breaking down exactly how to build your own nutrition plan: How to calculate your calories using bodyweight multipliers The exact macro ratios I use for my clients How to adjust weekly for fat loss or muscle gain And why cycling between deficit and maintenance keeps your met...

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11:31

Abs Are Made In The Kitchen: But Forged In The Gym

The Growth Through Adversity Podcast ·

2025/10/15

Everybody wants abs. Nobody wants to do what actually builds them. You don’t carve out a six-pack by doing 1000 crunches or some influencer’s “10-minute ab burner.” You do it by getting your body fat low enough for the muscle you built to actually show. Here’s how I program it for my clients: 🔥 Step 1: Nutrition — You cannot out-train a poor diet. I set calories to drop 1–1.5 lbs per week, high protein, moderate carbs, and controlled fats. 🔥 Step 2: Compound Lifts — Squats, deads, overhead

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13:09

Progressive Overload: The Science Behind Muscle Growth

The Growth Through Adversity Podcast ·

2025/10/15

Most lifters don’t understand why they’ve stopped growing. It’s not genetics. It’s not your program. It’s the lack of progressive overload — the single most important law of strength and hypertrophy. Your body only grows when it’s forced to adapt to a new level of stress. If the load, volume, or intensity doesn’t increase, your body has zero reason to change. Here’s how I teach my clients to break this down 👇 🔥 Vertical Overload (Adding Weight): — The classic move. Gradually increase load on

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13:16

You’re Not Losing Fat Because You’re Under-Eating

The Growth Through Adversity Podcast ·

2025/10/15

Everyone thinks the key to fat loss is eating less. So they slash calories, double cardio, and wonder why they feel like shit… …and still don’t lose fat. Here’s the truth: your metabolism isn’t broken — you just tanked it. Your body adapted to the starvation. It’s burning less, conserving energy, and holding onto fat like it’s fighting for survival. That’s where metabolic priming comes in — the process of eating more to reignite your metabolism before a fat loss phase. Here’s the breakdown 👇

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12:24

How to Lose 30 Pounds in 6 Weeks WITHOUT Tracking a...

The Growth Through Adversity Podcast ·

2025/09/30

Most men fail to lose weight because they overcomplicate the process. They download apps, weigh every gram of food, obsess over numbers—and then quit. In this episode I break down EXACTLY how my clients lose up to 30 pounds in just 6 weeks without tracking a single thing. No apps. No endless calorie counting. No food scales. Just simple, savage principles that work. This isn’t theory—it’s the same system I use to help busy men drop fat, build muscle, and reclaim their confidence without wasti...

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15:14

5 Hard Truths That Will Forge You Into the Man You’re...

The Growth Through Adversity Podcast ·

2025/08/07

Most men stay weak because they cling to comfort. Growth isn’t found in ease — it’s forged in adversity. In this live, I’m breaking down the 5 most powerful lessons I’ve learned on my journey of building myself, my body, and my business from the ground up. These are the exact truths that took me from broken and lost to strong, disciplined, and successful — and they’ll do the same for you if you’re ready to hear them. Here’s what we’ll cover: How to put yourself in rooms that force you to rise...

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64:23

10 Years in Prison: How I Turned Darkness Into Strength

The Growth Through Adversity Podcast ·

2025/07/30

Most men break in the dark. I refused. In this episode of the Growth Through Adversity podcast, I open up about my 10 years in maximum security prison — the violence, the isolation, the suffering — and how I forged myself into the man I am today. This isn’t just a story about survival. It’s about transformation. About how the fires of adversity can either destroy you or harden you into steel. You’ll hear: The brutal reality of daily life behind barsHow I used training, discipline, and mindset...

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8:34

Stay Shredded While Traveling: 3 Principles to Stay...

The Growth Through Adversity Podcast ·

2025/07/30

Summer’s here — barbecues, beers, vacations, and late nights can destroy your progress if you let them. But staying lean, strong, and in control doesn’t have to mean living in the gym or skipping every social event. In this episode of the Growth Through Adversity podcast, I break down the 3 core principles that will keep you dialed in all summer long: Training → Why maintenance workouts are all you need to hold muscle and strength while enjoying life.Nutrition → How to master protein anchorin...

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21:41

Stop Starting Over: Why the “Restart Loop” is Making...

The Growth Through Adversity Podcast ·

2025/07/23

In this raw, no-BS episode of Growth Through Adversity, Ragnar breaks down the toxic cycle that’s sabotaging your progress — the Restart Loop. If you’re stuck in the mindset of starting over every Monday, quitting every time life gets hard, or chasing perfection only to fall flat, this is your wake-up call. We expose the all-or-nothing trap that makes you soft, and teach you how to build ironclad consistency, even when life throws chaos your way. You’ll learn how to turn setbacks into fuel, s...

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17:49

This One Thing Is Killing Your Gains – The Truth...

The Growth Through Adversity Podcast ·

2025/07/23

You’re training hard. You’re eating clean. But one habit might be destroying everything you’re working for—and most men ignore it. In this episode of Growth Through Adversity, Ragnar breaks down exactly how alcohol sabotages your training, recovery, testosterone, fat loss, and mental clarity. This isn’t about shaming you—it’s about exposing the truth the fitness industry won’t say loud enough. You’ll learn: Why alcohol shuts down muscle protein synthesisHow it stops your body from burning fat...

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66:22

Testosterone Crisis & Peptide Protocols: Reclaim Your...

The Growth Through Adversity Podcast ·

2025/06/12

Modern men are facing a silent epidemic — plummeting testosterone, chronic stress, and bodies that can no longer recover or perform like they should. In this raw and tactical episode of the Growth Through Adversity Podcast, we expose the hard truths about the modern male hormone crisis and break down cutting-edge strategies to reclaim your strength, vitality, and resilience. Here’s what Dr. Cody Crockett (https://www.youtube.com/@codycrockett) and I cover in this episode: ✅ The testoste...

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45:05

Biohack the Modern Man: Hormone Optimization,...

The Growth Through Adversity Podcast ·

2025/06/09

Welcome to Growth Through Adversity — where men are forged, not coddled. In this powerhouse episode, we expose the hard truth about declining testosterone, poor metabolic health, and the softening of modern men. Join Ragnar and Dr. Cody Crockett (.https://www.instagram.com/cody.crockett/) as they reveal cutting-edge hormone optimization protocols, game-changing peptides for recovery and muscle growth, and the real path to building an anti-fragile, Hard to Kill body that dominates physically, ...

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28:42

From $400/Month to Six Figures: The Raw Truth About...

The Growth Through Adversity Podcast ·

2025/06/04

In this no-bullshit episode of Growth Through Adversity, I pull back the curtain on how I scaled my online coaching business from $400/month to over $140K/year — without selling out, without faking it, and without losing my soul. This podcast is about more than macros and gym routines — it's about transformation in every arena: physical, mental, spiritual, and financial. I share: My origin story: landscaping by day, coaching by nightWhy failure isn’t fatal — stagnation isHow in-person coachin...

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21:50

Fat Loss Made Simple: How to Actually Lose Weight...

The Growth Through Adversity Podcast ·

2025/06/04

Tired of overcomplicated diet advice that never works long-term? In this episode of Growth Through Adversity, I break down the real science of fat loss in the most brutally simple way possible — no fluff, no fads, just facts. You’ll learn: Why caloric deficit is the ONLY path to fat lossHow macronutrients (protein, carbs, fats) actually work in your bodyWhy clean eating isn’t enough — numbers matter more than "good" or "bad" foodWhat flexible dieting really means (and how to apply it even if ...

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29:10

Testosterone Decoded: What Happens When You Inject T

The Growth Through Adversity Podcast ·

2025/05/28

Injecting testosterone changes everything — but most guys have no idea what’s really happening under the hood. In this episode of Growth Through Adversity, we break down the science of exogenous testosterone and its impact on your body, hormones, brain, fertility, aggression, strength, and health. You’ll learn: How injecting testosterone shuts down your natural productionWhat happens to your testes, sperm, and libidoHow testosterone fuels muscle growth, fat loss, mood, and dominanceWhy it rai...

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23:44

Hard to Kill: The Truth About Anti-Fragility Training...

The Growth Through Adversity Podcast ·

2025/05/28

This episode is a primal wake-up call. If you're a man over 30 chasing aesthetics instead of building a body that lasts — this one's for you. We're dismantling the soft, dopamine-addicted modern fitness narrative and showing you the path back to raw, functional strength through anti-fragility training. This isn't self-care. This isn't self-love in a bubble bath. This is war-prep for life, forged through pain, discipline, and purpose. Inside this episode of Growth Through Adversity, you'll di...

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29:49

The Fat Loss Pyramid EXPOSED: Stop Wasting Time on...

The Growth Through Adversity Podcast ·

2025/05/18

Tired of doing everything right and still not losing fat? In this hard-hitting episode, I break down the Fat Loss Pyramid — the science-backed hierarchy of what ACTUALLY burns fat vs. what’s just hyped-up garbage. If you're a busy man in your 30s, 40s, or 50s who’s ready to finally drop the weight and get lean without giving up beer, burgers, or your life — this is the fat loss truth no one else will give you. Inside this live breakdown, you’ll learn: Why waist trainers, fat burners, and deto...

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27 results

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