Best Ragnar "The War Wolf" Stegall Podcasts (2025)

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2. Turning Numbers Into Meals: How to Actually Eat for Performance 18:44

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8d ago18:44

18:44

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 …

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3. The Split Doesn’t Build the Muscle — You Do. 19:14

8d ago19:14

19:14

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 trainin…

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The Only 5 Supplements You Need 22:05

19d ago22:05

22:05

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 lon…

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1. How to Build Your Meal Plan: Calories & Macros 27:39

24d ago27:39

27:39

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 m…

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Abs Are Made In The Kitchen: But Forged In The Gym 11:31

1M ago11:31

11:31

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. …

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Progressive Overload: The Science Behind Muscle Growth 13:09

1M ago13:09

13:09

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…

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You’re Not Losing Fat Because You’re Under-Eating 13:16

1M ago13:16

13:16

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…

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How to Lose 30 Pounds in 6 Weeks WITHOUT Tracking a Single Calorie 12:24

2M ago12:24

12:24

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 pri…

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5 Hard Truths That Will Forge You Into the Man You’re Meant to Be 15:14

3M ago15:14

15:14

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 succ…

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Stay Shredded While Traveling: 3 Principles to Stay on Track Without Living in the Gym 8:34

4M ago8:34

8:34

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 lo…

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10 Years in Prison: How I Turned Darkness Into Strength 1:04:23

4M ago1:04:23

1:04:23

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…

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This One Thing Is Killing Your Gains – The Truth About Alcohol and Muscle Growth 17:49

4M ago17:49

17:49

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 tru…

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Stop Starting Over: Why the “Restart Loop” is Making You Weak 21:41

4M ago21:41

21:41

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 ma…

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The Rite of Passage: Masculine Rebirth Through Suffering, Strength & Sacred Ordeal 1:06:22

5M ago1:06:22

1:06:22

Modern masculinity is under siege — sedated, softened, and stripped of its sacred path. In this primal and unapologetic episode of the Growth Through Adversity Podcast, we confront the lies of the self-love era and reclaim the ancient blueprint of manhood: trial, pain, brotherhood, and rebirth. Here’s what Dr. Cody Crockett (https://www.youtube.com…

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Biohack the Modern Man: Hormone Optimization, Peptides, & Building the Anti-Fragile Body 45:05

5M ago45:05

45:05

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, …

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From $400/Month to Six Figures: The Raw Truth About Scaling a Coaching Business That Actually Changes Lives 28:42

6M ago28:42

28:42

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, sp…

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Fat Loss Made Simple: How to Actually Lose Weight Without Meal Prepping, Fad Diets, or Starving Yourself 21:50

6M ago21:50

21:50

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 loss How macronutrients (protein, carbs, fats) actually work in yo…

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Hard to Kill: The Truth About Anti-Fragility Training After 30 23:44

6M ago23:44

23:44

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 …

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Testosterone Decoded: What Happens When You Inject T 29:10

6M ago29:10

29:10

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…

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The Fat Loss Pyramid EXPOSED: Stop Wasting Time on Cardio, Detoxes & Supplements 29:49

6M ago29:49

29:49

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 yo…

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Testosterone, Cardio, and Fat Loss Over 30: What Actually Works for Men 29:47

6M ago29:47

29:47

Struggling to lose belly fat, boost testosterone, or figure out how much cardio you really need? In this episode, I answer your most common questions about training, hormone optimization, and fat loss for men over 30. You’ll learn: ✅ How testosterone impacts your ability to build muscle and burn fat ✅ Whether cardio is helping or hurting your gains…

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STOP Wasting Hours in the Gym – Build More Muscle in Less Time 36:43

7M ago36:43

36:43

Most men think more time in the gym equals more results. It’s a lie. In this episode, I break down how to build muscle, burn fat, and get elite results with time-efficient training. Whether you’re a busy entrepreneur, father, or high-performer with a packed schedule, this episode shows you how to stop overtraining and start optimizing. Train smarte…

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The Sacred Sacrifice: Odin, Death, and the Path to Self-Mastery 25:21

7M ago25:21

25:21

In this episode of Growth Through Adversity, we descend into one of the oldest and deepest myths of the masculine soul — the self-sacrifice of Odin on Yggdrasil. We break down the sacred stanzas of the Hávamál, exploring the profound meaning behind Odin's offering of himself to himself in a ritual of death, suffering, and cosmic rebirth. This is no…

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Control the Chaos: Win the War in Your Mind 43:55

7M ago43:55

43:55

In this episode of Growth Through Adversity, we attack the battleground that matters most — the mind. If you want to build anything in this life — strength, wealth, a legacy — it starts with mastering the emotional warzone between your ears. We break down how to control the chaos by setting an elite morning routine, establishing ruthless accountabi…

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EPISODE 2: Rest Like a Savage — Why Recovery Is the Real Key To Muscle Growth 32:04

7M ago32:04

32:04

If you think progress is made while you're lifting, you're dead wrong. In this episode, Ragnar breaks down the misunderstood truth about rest and recovery—and why it's the missing link for most men trying to build muscle, burn fat, and level up in life. We’re not talking about being lazy—we’re talking about strategic restoration so you can train ha…

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EPISODE 3: STOP RUNNING, START LIFTING — Why Lifting Weights Melts Fat Better Than Cardio 25:31

7M ago25:31

25:31

Tired of spinning your wheels on the treadmill and still looking soft? In this episode, Ragnar dismantles the mainstream lie that cardio is the king of fat loss—and proves why iron is the true weapon for building a lean, powerful physique. We dive into: The metabolic truth about muscle vs. cardio Why lifting turns your body into a 24/7 fat-burning …

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EPISODE 1: Baptized by Fire — The Birth of Growth Through Adversity 30:32

7M ago30:32

30:32

This is where it all begins. In this first episode, Ragnar lays the foundation for Growth Through Adversity—a movement for men who are done being weak, done being lied to, and done playing small. You’ll hear Ragnar’s personal story of transformation—from addiction and prison to professional fighter and elite men’s coach. Learn why this podcast exis…

Ragnar "The War Wolf" Stegall Podcasts

4
The Growth Through Adversity Podcast

Ragnar "The War-Wolf" Stegall

1
2. Turning Numbers Into Meals: How to Actually Eat for Performance 18:44

1
3. The Split Doesn’t Build the Muscle — You Do. 19:14

1
The Only 5 Supplements You Need 22:05

1
1. How to Build Your Meal Plan: Calories & Macros 27:39

1
Abs Are Made In The Kitchen: But Forged In The Gym 11:31

1
Progressive Overload: The Science Behind Muscle Growth 13:09

1
You’re Not Losing Fat Because You’re Under-Eating 13:16

1
How to Lose 30 Pounds in 6 Weeks WITHOUT Tracking a Single Calorie 12:24

1
5 Hard Truths That Will Forge You Into the Man You’re Meant to Be 15:14

1
Stay Shredded While Traveling: 3 Principles to Stay on Track Without Living in the Gym 8:34

1
10 Years in Prison: How I Turned Darkness Into Strength 1:04:23

1
This One Thing Is Killing Your Gains – The Truth About Alcohol and Muscle Growth 17:49

1
Stop Starting Over: Why the “Restart Loop” is Making You Weak 21:41

1
The Rite of Passage: Masculine Rebirth Through Suffering, Strength & Sacred Ordeal 1:06:22

1
Biohack the Modern Man: Hormone Optimization, Peptides, & Building the Anti-Fragile Body 45:05

1
From $400/Month to Six Figures: The Raw Truth About Scaling a Coaching Business That Actually Changes Lives 28:42

1
Fat Loss Made Simple: How to Actually Lose Weight Without Meal Prepping, Fad Diets, or Starving Yourself 21:50

1
Hard to Kill: The Truth About Anti-Fragility Training After 30 23:44

1
Testosterone Decoded: What Happens When You Inject T 29:10

1
The Fat Loss Pyramid EXPOSED: Stop Wasting Time on Cardio, Detoxes & Supplements 29:49

1
Testosterone, Cardio, and Fat Loss Over 30: What Actually Works for Men 29:47

1
STOP Wasting Hours in the Gym – Build More Muscle in Less Time 36:43

1
The Sacred Sacrifice: Odin, Death, and the Path to Self-Mastery 25:21

1
Control the Chaos: Win the War in Your Mind 43:55

1
EPISODE 2: Rest Like a Savage — Why Recovery Is the Real Key To Muscle Growth 32:04

1
EPISODE 3: STOP RUNNING, START LIFTING — Why Lifting Weights Melts Fat Better Than Cardio 25:31

1
EPISODE 1: Baptized by Fire — The Birth of Growth Through Adversity 30:32