The Growth Through Adversity Podcast

Ragnar "The War-Wolf" Stegall
  • 5.0 (4)
  • FITNESS

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.

  1. DEC 15

    Effective Strength Training Methods: Become a Weapon

    Unlock the truth about building real strength the way elite athletes and fighters do. In this episode, Ragnar breaks down the fundamentals of strength training — effective rep ranges (1–6), RPE 7–8, power training, optimal volume, carb fueling, and protein requirements — so you can finally get stronger without burning out. Most men train too heavy, too often, and too sloppy. Strength isn’t built through ego lifting — it’s built through precision, speed, recovery, and proper nutrition. Inside this live training you’ll learn how to train movements, maximize force production, increase power, fuel with carbs, and structure your sessions like a professional. Topics Covered: What real strength actually isThe science behind the 1–6 rep strength zoneWhy RPE 7–8 builds more strength than RPE 10How power = strength executed quicklyEffective weekly volume for strength and recoveryCarbs as the #1 fuel source for strength athletesProtein targets for strength, muscle, and recoveryHow fighters and high-performance men train for powerWhether you’re a lifter, fighter, athlete, or a man who wants to stop being weak and start building real capability — this is your blueprint. If you want coaching to get stronger, leaner, and more capable, DM me “STRENGTH” on Instagram. Connect with Ragnar — Join the Wolf-Pack 💪 Apply for Coaching: https://primalfitness.fillout.com/Application/ 📲 Instagram: https://www.instagram.com/thebeastwithin9/ 👥 Facebook: https://www.facebook.com/profile.php?id=100085074067890 ▶️ YouTube Channel: https://www.youtube.com/channel/UCw0HLq3TZVkt3VQpyq7kweg This isn’t fitness fluff. This is war. If you’re ready to destroy the old you and forge a savage life—click the link and apply now. Spots are limited.

    20 min

  2. DEC 15

    Porn Is Destroying Men: Take Back Your Power

    Most men will never hear this because they’re too comfortable being weak. Porn isn’t harmless. It hijacks your dopamine, erodes your confidence, and trains your nervous system for instant gratification instead of control. I quit porn because: It never aligned with the man I wanted to beIt destroyed my focus and sexual disciplineIt damaged intimacy and connectionIt trained me to chase fantasy instead of build realityWhen I stopped: My energy came backMy confidence sharpenedMy marriage improved drasticallySex became deeper, slower, more powerful, and more satisfying for both of usThis isn’t about religion or shame. It’s about self-mastery. Masculine power comes from discipline — especially when no one is watching. If you can’t control your urges, you’ll never control your life. If you’re ready to reclaim your strength, your presence, and your edge — 👉 Message me on Instagram and I’ll help you build the structure to do it. Connect with Ragnar — Join the Wolf-Pack 💪 Apply for Coaching: https://primalfitness.fillout.com/Application/ 📲 Instagram: https://www.instagram.com/thebeastwithin9/ 👥 Facebook: https://www.facebook.com/profile.php?id=100085074067890 ▶️ YouTube Channel: https://www.youtube.com/channel/UCw0HLq3TZVkt3VQpyq7kweg This isn’t fitness fluff. This is war. If you’re ready to destroy the old you and forge a savage life—click the link and apply now. Spots are limited.

    25 min

  3. OCT 31

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

    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 design a setup that fits your life and gets results. Connect with Ragnar — Join the Wolf-Pack 💪 Apply for Coaching: https://primalfitness.fillout.com/Application/ 📲 Instagram: https://www.instagram.com/thebeastwithin9/ 👥 Facebook: https://www.facebook.com/profile.php?id=100085074067890 ▶️ YouTube Channel: https://www.youtube.com/channel/UCw0HLq3TZVkt3VQpyq7kweg This isn’t fitness fluff. This is war. If you’re ready to destroy the old you and forge a savage life—click the link and apply now. Spots are limited.

    19 min

  4. OCT 31

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

    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 — they’re toolsHow to turn your macros into meals that fit your real lifeStop eating like a calculator and start eating like a conqueror. You don’t need another diet — you need understanding. ⚔️ Message me on Instagram @thebeastwithin9 with “COACHING” if you’re ready to build a custom meal system that fuels your performance, strength, and life. Connect with Ragnar — Join the Wolf-Pack 💪 Apply for Coaching: https://primalfitness.fillout.com/Application/ 📲 Instagram: https://www.instagram.com/thebeastwithin9/ 👥 Facebook: https://www.facebook.com/profile.php?id=100085074067890 ▶️ YouTube Channel: https://www.youtube.com/channel/UCw0HLq3TZVkt3VQpyq7kweg This isn’t fitness fluff. This is war. If you’re ready to destroy the old you and forge a savage life—click the link and apply now. Spots are limited.

    19 min

  5. OCT 31

    The Only 5 Supplements You Need

    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 — especially if you sweat heavy. Everything else is marketing fluff. Master these five, and your foundation is set. 🎯 Message me “COACHING” on Instagram and I’ll help you dial in your exact supplement protocol for your training and recovery goals.Connect with Ragnar — Join the Wolf-Pack 💪 Apply for Coaching: https://primalfitness.fillout.com/Application/ 📲 Instagram: https://www.instagram.com/thebeastwithin9/ 👥 Facebook: https://www.facebook.com/profile.php?id=100085074067890 ▶️ YouTube Channel: https://www.youtube.com/channel/UCw0HLq3TZVkt3VQpyq7kweg This isn’t fitness fluff. This is war. If you’re ready to destroy the old you and forge a savage life—click the link and apply now. Spots are limited.

    22 min

  6. OCT 24

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

    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 metabolism firing No fluff. No fad diets. Just the truth about what your body actually needs to perform, grow, and look elite. Connect with Ragnar — Join the Wolf-Pack 💪 Apply for Coaching: https://primalfitness.fillout.com/Application/ 📲 Instagram: https://www.instagram.com/thebeastwithin9/ 👥 Facebook: https://www.facebook.com/profile.php?id=100085074067890 ▶️ YouTube Channel: https://www.youtube.com/channel/UCw0HLq3TZVkt3VQpyq7kweg This isn’t fitness fluff. This is war. If you’re ready to destroy the old you and forge a savage life—click the link and apply now. Spots are limited.

    28 min

  7. OCT 15

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

    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 👇 🔥 TDEE (Total Daily Energy Expenditure) This is your full calorie burn each day — made up of 4 parts: BMR (Basal Metabolic Rate): 60–70% — calories burned just staying alive.TEF (Thermic Effect of Food): 10–15% — calories burned digesting food (protein burns the most).EAT (Exercise Activity): 5–10% — what you burn during workouts.NEAT (Non-Exercise Activity): 15–20% — steps, fidgeting, walking, living life.When you chronically diet, all 4 of these drop — especially NEAT and BMR. That’s why your fat loss stalls even when you’re “doing everything right.” The fix? You reverse out — raise calories strategically, especially carbs and protein, while controlling body fat. That brings hormones (leptin, thyroid, testosterone) back online, raises energy, increases NEAT, and lets you burn hotter at rest. Then when you cut again? 🔥 You’re eating more. 🔥 Burning more. 🔥 Losing faster. 🔥 Feeling human again. This is what I teach all my clients — we don’t starve the body, we prime it to perform. 📩 DM me “ROUTINE” on Instagram and I’ll send you my full Metabolic Priming Blueprint — how to fix your metabolism, eat more food, and finally burn fat the right way. Connect with Ragnar — Join the Wolf-Pack 💪 Apply for Coaching: https://primalfitness.fillout.com/Application/ 📲 Instagram: https://www.instagram.com/thebeastwithin9/ 👥 Facebook: https://www.facebook.com/profile.php?id=100085074067890 ▶️ YouTube Channel: https://www.youtube.com/channel/UCw0HLq3TZVkt3VQpyq7kweg This isn’t fitness fluff. This is war. If you’re ready to destroy the old you and forge a savage life—click the link and apply now. Spots are limited.

    13 min

  8. OCT 15

    Progressive Overload: The Science Behind Muscle Growth

    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 the bar while maintaining form and rep range. — Forces your muscles, joints, and CNS to adapt to higher tension. — Example: 225 → 230 → 235 over 3–4 weeks = measurable progress. 🔥 Horizontal Overload (Adding Reps): — Same weight, more total work. — Push the rep range higher before bumping load again. — Example: 225x6 → 225x8 → then increase to 230x6. 💡 The Science: Tension + Volume + Time = Hypertrophy Stimulus. By manipulating these variables, you create adaptive resistance — forcing your body to respond with new muscle tissue, strength, and density. That’s how I build savages. We don’t chase pumps. We chase progression. 📩 DM me “OVERLOAD” on Instagram and I’ll send you my progressive overload framework — how to structure your training blocks so you’re never stuck again. Connect with Ragnar — Join the Wolf-Pack 💪 Apply for Coaching: https://primalfitness.fillout.com/Application/ 📲 Instagram: https://www.instagram.com/thebeastwithin9/ 👥 Facebook: https://www.facebook.com/profile.php?id=100085074067890 ▶️ YouTube Channel: https://www.youtube.com/channel/UCw0HLq3TZVkt3VQpyq7kweg This isn’t fitness fluff. This is war. If you’re ready to destroy the old you and forge a savage life—click the link and apply now. Spots are limited.

    13 min
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About

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.

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