PODCAST · health
The Round Table | A Vitruvian Health Podcast
by Vitruvian Health
Round Table is Vitruvian Health’s raw, Aussie-made podcast where founder Karl McKenna and top coaches, clinicians, and thinkers rip open their playbooks. Each week, we bust diet myths, decode strength, recovery, and mindset, and hand you bite-sized tactics you can action before the episode ends. No fluff, no filters, just real wins, science that sticks, and a community chasing relentless excellence. Pull up a chair, hit follow, and level up.
Episodes
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How to Build Muscle (Without Creatine or Excuses)
In this episode, Karl answers the question everyone asks before summer — “How do I gain muscle fast… without creatine?” He breaks it down Vitruvian-style into six key pillars: Training, Nutrition, Lifestyle, Mindset, Supplementation, and Sleep. You’ll learn how to structure your workouts for...
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Fix Your Knees: Heal, Lengthen, Strengthen
Not medical advice, just real-world coaching that works. In this episode, Karl breaks down knee rehab and joint health in plain English: why the knee is a hinge that’s governed by the ankle and hip, and how to rebuild with short, consistent sessions. You’ll learn the four training fundamentals...
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The Truth About Protein: Health, Energy & Muscle
Protein isn’t just about building muscle... It’s the foundation of almost everything your body does. In this episode, Karl breaks down the science of protein and amino acids in a way that’s easy (and entertaining) to understand. From appetite regulation and body composition to energy, blood flow,...
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Protein, Fats, Carbs… and the Forgotten Macro
Macros aren’t as scary as they sound. In this episode, Karl unpacks the big three — protein, fats, and carbs — plus the forgotten fourth, alcohol. You’ll learn how each one fuels the body, supports performance, and impacts energy, recovery, and mood.Karl shares simple formulas you can use today,...
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Protein Powders: Hype, Hacks, and Real Benefits
Karl takes the Round Table into the world of protein powders... the good, the bad, and the ugly. From shaker fails to the difference between whey concentrate, isolate, hydrolysed, and plant-based blends, this episode breaks down what actually matters when choosing a protein powder.You’ll hear why...
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Hack or Hype? Karl & Eddie Break Down Instagram’s Gym Tips
Karl and Eddie sit down to scroll through Instagram’s “best gym hacks” — reacting in real time to the good, the bad, and the downright useless. From plate-loading tricks to push-up regressions, they cut through the noise and explain what actually works inside the studio. You’ll hear their own top...
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The 4 Training Fundamentals EVERY Lifter Needs to Know (Stop Wasting Time in the Gym!)
Welcome to Round Table, where Vitruvian Health unpacks the real fundamentals of training.In this episode, Karl McKenna breaks down the 4 pillars of training success:1️⃣ Progressive Overload2️⃣ Time Under Tension3️⃣ Full Range of Motion4️⃣ Training Without PainYou’ll hear stories from real…
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The 5-Step Formula for Fat Loss Without Extra Gym Time
What if you could burn more calories, improve your fitness, and feel better, all without spending extra time in the gym? In this episode, Vitruvian Health Master Coach Karl unpacks how they use step challenges with clients and even corporate teams to make fat loss simple and fun. Discover 5...
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Maybe you DON'T need to track your exercises too much.
This episode of The Round Table is all about tracking smarter, not harder. Karl McKenna breaks down the 5 core principles of tracking that actually matter — from hydration and sleep to mood, training, and nutrition.You’ll hear wild real-world stories (think: snooze alarms every 5 minutes and…
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How did I go from struggling to creating Vitruvian Health?
In this raw and revealing Round Table Talk episode, Karl McKenna, founder of Vitruvian Health, sits down for the first time to unpack the journey that built one of Sydney’s most unique personal training ecosystems. From a turbulent childhood shaped by adversity to discovering purpose through...
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These Fitness Reels Are Funny | Reacting to Fitness Reels Part 2
They look cool. They go viral. But are these fitness reels helping you, or hurting your progress?In this no-fluff, coach-led reaction episode of The Round Table, the Vitruvian Health team dives into trending Instagram and TikTok fitness reels to uncover the truth behind the flash.We break down:🚨...
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Don't ever do this. | Reacting to Fitness Reels Part 1
They look cool. They go viral. But are these fitness reels helping you, or hurting your progress?In this no-fluff, coach-led reaction episode of The Round Table, the Vitruvian Health team dives into trending Instagram and TikTok fitness reels to uncover the truth behind the flash.We break down:🚨...
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The Real Cost of Being a PT: Surviving the Industry
In this raw, unfiltered solo episode of The Round Table, Karl McKenna peels back the curtain on his early days in the personal training industry—from getting paid $30 a session with no super, to discovering the hard financial truths that most trainers learn too late.We explore:- The difference...
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5 Supplements That Actually Work (And the Ones You’re Wasting Money On)
Everyone’s looking for the magic pill—but are you even checking under the hood first? In this thought-provoking episode, Karl challenges you to stop blindly following supplement trends and instead look at your body, your bloodwork, and your lifestyle. This one’s for the thinkers: We unpack when…
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Super Sore After A Workout? You’re Just Lifting Like an Idiot
If you're training to the point of hobbling out of the gym, you might be doing more harm than good. In this spicy episode, Karl calls out the culture of “no pain, no gain” and exposes why DOMS isn't proof of progress—it’s proof you don’t understand programming. Learn how to structure sessions,...
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Should I train when I lack sleep? and other questions ANSWERED!
In this episode of The Round Table, Karl McKenna tackles your raw, unfiltered fitness questions straight from Reddit. From struggling with muscle imbalances and workout splits to navigating low motivation in winter and the gut health hype — no topic is off-limits.We dive into:What to do when one...
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Gymtimidation No More: Smart-Start Hacks to Crush Pre-Workout Anxiety
Feel that tight-chest moment before you even lace up? You’re not alone—roughly half of us battle some level of workout anxiety. In this Round Table (on a square table!) episode Karl McKenna unpacks “gymtimidation” and hands you a practical game plan to flip nerves into unstoppable momentum.…
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I Lost 14kg in 5 Days: Life Mastery, Detox & Breaking the Mask
In this bonus episode of Round Table on a Square Table, Karl McKenna dives into his raw experience at Tony Robbins’ Life Mastery—an intense 6-day cleanse and mindset transformation. You’ll learn: ✅ The 5-day detox that helped Karl drop 14kg ✅ Why stress, toxins & emotional patterns keep you stuck…
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From Frustrated to PHAT: Why Most Workout Plans Fail & How to Build One That Works
Ever jumped into a “6-week shred” only to stall out by week two? You’re not alone. In this Round Table session, Karl unpacks the seven pitfalls sabotaging thousands of would-be transformers—cookie-cutter templates, zero progression, fuzzy goals, burnout, poor recovery, serial program-hopping, and...
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Why Your Training Program is Failing You (and How to Fix It Today)
In this episode of Round Table, Karl McKenna (Founder & Master Coach at Vitruvian Health) pulls back the curtain on why most training programs break down — and what you can do to upgrade yours starting today. You’ll discover: Why structural balance is the secret weapon for building strength,...
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Do You Really Need a Personal Trainer? Green Flags, Red Flags & How to Choose Right
In this episode, Karl McKenna—qualified nutritionist, certified trainer, and founder of Vitruvian Health—breaks down the real reasons people do (or don’t) need a personal trainer. Whether you're stuck in a plateau, rehabbing an injury, or just need more structure and motivation, this episode will...
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How to lose 20 kg in 40 weeks
In today's episode of The Round Table, Karl will show you a guideline for losing 20 kg in 40 weeks. Learn more about training, nutrition, NEAT, and supplements. If you have any questions, feel free to reach out!
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The VH 8 System: Food Quality | Podcasthon Episode
In this special collaboration with Podcastathon, Karl opens up about losing his mother to Multiple Sclerosis and shares why supporting causes, whether through donations or simple acts of kindness, truly matters. From heartfelt personal anecdotes and lessons on resilience, you’ll hear how…
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The VH 8 System: Lifestyle | Podcasthon Episode
In this special collaboration with Podcastathon, Karl opens up about losing his mother to Multiple Sclerosis and shares why supporting causes—whether through donations or simple acts of kindness—truly matters. From heartfelt personal anecdotes and lessons on resilience, you’ll hear how community,...
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Dissecting and Analysing Ashton Hall's Viral Morning Routine
In this episode of the podcast, Karl shares his thoughts and analyses the viral morning routine video.
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The VH 8 System: Training | Podcasthon Episode
In this special collaboration with Podcastathon, Karl opens up about losing his mother to Multiple Sclerosis and shares why supporting causes—whether through donations or simple acts of kindness—truly matters. From heartfelt personal anecdotes and lessons on resilience, you’ll hear how community,...
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How to lose 20 kg in 40 weeks
In today's episode of The Round Table, Karl will show you a guideline for losing 20 kg in 40 weeks. Learn more about training, nutrition, NEAT, and supplements. If you have any questions, feel free to reach out!
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The VH 8 System: Stress Management | Podcasthon Episode
In this special collaboration with Podcastathon, Karl opens up about losing his mother to Multiple Sclerosis and shares why supporting causes—whether through donations or simple acts of kindness—truly matters. From heartfelt personal anecdotes and lessons on resilience, you’ll hear how community,...
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The VH 8 System: Sleep | Podcasthon Episode
In this special collaboration with Podcastathon, Karl opens up about losing his mother to Multiple Sclerosis and shares why supporting causes—whether through donations or simple acts of kindness—truly matters. From heartfelt personal anecdotes and lessons on resilience, you’ll hear how community,...
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Vitruvian Health is Joining Podcasthon 2025
Vitruvian Health is proud to be part of Podcasthon 2025, the world’s largest podcast charity initiative, uniting podcasters worldwide to raise awareness and support for meaningful causes. In this special episode, we’re dedicating our platform to the Multiple Sclerosis Foundation, shedding light…
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Reflecting on the Past 100 Episodes
It's finally episode 100 and we're reflecting on what we've experienced in the past episodes. Don't worry if you haven't listened to the other epsiodes... we're gonna do it for you.
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Start Now: Breaking the All-or-Nothing Mindset in Fitness
In this episode of Elite Table Talk, Karl is joined by Vitruvian Health coaches Eddie and Chloe to tackle one of the biggest mindset blocks in fitness—waiting for the “perfect time” to start. They break down why the all-or-nothing approach holds people back, how perfectionism disguises itself as...
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The Fundamentals of Weight Loss: Sleep, Nutrition, and Movement
In this episode of Elite Table Talk, Karl dives into the key pillars of sustainable weight loss and overall health—quality sleep, whole food nutrition, and daily movement. He breaks down why your "7 hours of sleep" might not actually be 7 hours, how processed foods could be sabotaging your...
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Quick Fire with Ole Hill
Join us for an exciting and fast-paced episode with Ole Hill where we get up close and personal as he takes on the challenge of answering 50 questions in just 10 minutes. Discover surprising insights, fun facts, and candid moments as Ole races against the clock in this engaging and entertaining…
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The 16 Fundamentals to Pain-Free Knee Movement w/ OIe Hill
In this game-changing episode, Knee Health Expert Ole Hill breaks down his simple but powerful 16-step formula to heal knee pain and get you moving pain-free—fast. Ole dives into how personalised healing, lengthening, and strengthening can deliver results in as little as 30 minutes, no matter…
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Ole Hill’s Blueprint for Healing Knee Pain
In this inspiring episode, we sit down with Ole Hill to uncover his powerful journey of overcoming knee pain and turning setbacks into strength. Ole shares his biggest lessons from rehab, explaining how pain is not the end but an opportunity to rebuild—stronger than before.We dive into his unique...
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Siple Shifts for Better Health and a Stronger You
In this episode, we explore how small, intentional changes can lead to big results in your health and life. Our guest shares how something as simple as eating without distractions can transform your relationship with food and help you feel more connected to your body. We also talk about why…
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Are You Sabotaging Your Own Fat Loss? Let’s Fix It
You might be tracking your food and training hard, but are you actually optimizing your health? In this episode, Karl breaks down the top mistakes people make when trying to lose weight—including poor stress management, lack of sleep, and the wrong approach to dieting. We discuss the importance…
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Calories In, Calories Out! Make it make sense
Is weight loss really as simple as "calories in versus calories out"? In this episode of Elite Table Talk, we break down the science behind energy balance, metabolism, and why tracking calories isn’t always as straightforward as it seems. Karl dives into the importance of protein, fat intake, and...
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Revolutionising Health: The Power of Gut Health and the 6 Pillars of Wellness
Join us for an eye-opening conversation with Kathy, an integrative medical practitioner and expert in nutrition, breathwork, and mindset coaching. In this episode, we explore the transformative power of gut health, drawing parallels to the vibrant Great Barrier Reef, and how a balanced microbiome...
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Quick Fire with Jye Lee
Join us for an exciting and fast-paced episode with Gordon Chommanivong where we get up close and personal as he takes on the challenge of answering 50 questions in just 10 minutes. Discover surprising insights, fun facts, and candid moments as Gordon races against the clock in this engaging and...
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Leveling Up in Fitness and Business with Jye Lee
In this episode of Elite Table Talk, host Karl McKenna sits down with Jye Lee, a passionate personal trainer and entrepreneur, to uncover his inspiring journey from designing apparel to running a thriving gym business. Jye shares how he built a niche supporting mums who want to feel confident and...
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Quick Fire with Gordon
Join us for an exciting and fast-paced episode with Gordon Chommanivong where we get up close and personal as he takes on the challenge of answering 50 questions in just 10 minutes. Discover surprising insights, fun facts, and candid moments as Gordon races against the clock in this engaging and...
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Gordon's Fitness Journey and Lazy Fitness Hacks
In this episode, we explore Gordon's transformation from an average Joe to a successful fitness trainer and entrepreneur. Learn how his exceptional communication skills helped him establish Athletic Studios, and gain insights into his unique strategies for staying fit, even if you're not…
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Quick Fire with Petra Ševčovicová
Join us for an exciting and fast-paced episode with one of VH’s favourite, Petra Ševčovicová where we get up close and personal as he takes on the challenge of answering 50 questions in just 10 minutes. Discover surprising insights, fun facts, and candid moments as Petra races against the clock…
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From Finance to Scuba Diving: Getting To Know Petra
In this episode of Elite Table Talk, we sit down with Petra, who made the incredible leap from a career in finance to a life beneath the waves as a passionate scuba diving instructor. We explore her journey, the challenges she faced while transitioning from the corporate world to following her...
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Creating Your Weight Loss Roadmap: Awareness, Goals, and Progress with Reece Adams, Bianca Carbone, and Kathy O
In this episode of Elite Table Talk, we dive into creating your weight loss roadmap with guests Reece Adams, Bianca Carbone, and Kathy O. We discuss the key elements that set the stage for a successful weight loss journey, from building awareness of habits to the importance of resetting goals....
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Balancing Health Goals & Realistic Wellness Journeys with Bianca Carbone
In this episode of Elite Table Talk, we dive into the realities of health and wellness with a focus on personalised approaches to conditions like PCOS and endometriosis. Discover how to balance nutrition, exercise, and mindset for long-term success, and why setting realistic goals is key. Our...
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Becoming Unbreakable with Jesse McJannett
In this episode of Elite Table Talk, we chat with Jesse McJannett, a true embodiment of resilience and determination. Jesse shares his journey of overcoming adversity, pushing past limits, and cultivating an unbreakable mindset. From navigating life's toughest challenges to discovering the inner...
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Beyond the Numbers: Transforming Health & Ambition with Kathy O | A Talk on Macros and Calorie Count Series PT 2
In this episode of Elite Table Talk, we dive deep into achieving holistic wellness and redefining ambition. Join our hosts as they chat with experts like Kathy O, exploring how to set realistic goals, embrace the journey, and find your true potential. Discover why health is the foundation for...
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ABOUT THIS SHOW
Round Table is Vitruvian Health’s raw, Aussie-made podcast where founder Karl McKenna and top coaches, clinicians, and thinkers rip open their playbooks. Each week, we bust diet myths, decode strength, recovery, and mindset, and hand you bite-sized tactics you can action before the episode ends. No fluff, no filters, just real wins, science that sticks, and a community chasing relentless excellence. Pull up a chair, hit follow, and level up.
HOSTED BY
Vitruvian Health
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Frequently Asked Questions
How many episodes does The Round Table | A Vitruvian Health Podcast have?
The Round Table | A Vitruvian Health Podcast currently has 133 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Round Table | A Vitruvian Health Podcast about?
Round Table is Vitruvian Health’s raw, Aussie-made podcast where founder Karl McKenna and top coaches, clinicians, and thinkers rip open their playbooks. Each week, we bust diet myths, decode strength, recovery, and mindset, and hand you bite-sized tactics you can action before the episode ends. No...
How often does The Round Table | A Vitruvian Health Podcast release new episodes?
The Round Table | A Vitruvian Health Podcast publishes regularly with 133 episodes available. Check the episode list for the typical release schedule.
Where can I listen to The Round Table | A Vitruvian Health Podcast?
You can listen to The Round Table | A Vitruvian Health Podcast on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Round Table | A Vitruvian Health Podcast?
The Round Table | A Vitruvian Health Podcast is created and hosted by Vitruvian Health.
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