The Round Table | A Vitruvian Health Podcast

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 hypertrophy, how to eat for growth without dirty bulking, and how to recover like an athlete. Karl also sha...

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, stress response, and even DNA synthesis, you’ll see why protein truly is a non-negotiable. You’ll also...

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 (progressive overload, full range of motion, time under tension, no pain) and how to use regressions/prog...

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, common mistakes to avoid, and why the key is flexibility over perfection. If you’ve ever been confused...

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 convenience doesn’t have to mean compromise, how to hit your daily protein target without digestive i...

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 “studio hacks” that go beyond gimmicks: starting your day with intention, hydration shortcuts, sleep t...

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 clients, lessons from global fitness experts like Sebastian Orb, and practical tips you can use immediately t...

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 practical ways to hit your daily step goal and why NEAT is the ultimate fat loss hack for busy professionals...

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 losing weight by ditching devices), and discover why more data isn’t always better. Whether you’re a high-...

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:🚨 Viral workouts that are actually setting you up for injury❌ Why burpees aren’t the badge of honour...

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 performance, personal pain, and global education, Karl shares the defining moments that shaped his vision....

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:🚨 Viral workouts that are actually setting you up for injury❌ Why burpees aren’t the badge of honour...

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 between subcontracting vs. employment in PT- How most fitness pros unknowingly undercharge themselves- T...

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 to use supplements, how to rotate them, and why less is often more. Bonus: Learn the stacks Karl uses hi...

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, recover faster, and train with purpose. Includes practical tips on protein timing, massage, mobil...

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 arm holds you backWhether stacking workouts four days in a row is smart or a setbackBreathing issues a...

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. Inside the episode Karl’s 28-Day Cleanse → Strength Reboot: why he dropped 14 kg, re-introduced carbs, and s...

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 ✅ The truth about coffee, gluten, and living with real energy ✅ Simple ways to reset your bo...

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 lack of accountability. Then he lays out a bullet-proof blueprint: set one clear goal, personalise you...

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, dropping fat, and avoiding injuries How simple movement assessments can 10x your results Real-world cl...

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 help you decide. Plus, we play “Yay or Nay” —an unfiltered deep dive into personal trainer red an...

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!

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, awareness, and everyday gestures can make a profound difference in someone’s life. Then, Karl pulls...

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, awareness, and everyday gestures can make a profound difference in someone’s life. Then, Karl pulls ba...

In this episode of the podcast, Karl shares his thoughts and analyses the viral morning routine video.