Shows / The Upgrade w/ Ben Craughwell
The Upgrade w/ Ben Craughwell
Welcome to The Upgrade with Ben Craughwell. On this podcast, you’ll hear how to upgrade your physique and performance, and the many failures and lessons Ben has learned along the way.
Episodes
- The Upgrade w/ Ben Craughwell
E242 - How To Go From 20% To 10% Body Fat With Visible Abs
Stuck above 20% body fat and never seen your abs? In this episode, Ben breaks down the exact 10-step process he uses to take men down to 10% body fat with a…
- The Upgrade w/ Ben Craughwell
E241 - How To Set Up Your Calories & Macros To Get Six-Pack Shredded
If you don't know your numbers, you'll never get a six-pack. In this episode, Ben breaks down exactly how many calories you should be eating every day…
- The Upgrade w/ Ben Craughwell
E240 - Jacked Dads Versus Fat Dads
What separates the physical role models from the dads who’ve let themselves go?
- The Upgrade w/ Ben Craughwell
E239 - Coachable Versus Uncoachable Men
You can hire a coach and say you want to change. But are you actually willing to be coached?
- The Upgrade w/ Ben Craughwell
E238 - Why The Midsection Is The Final Boss
The scale’s down. Your face looks leaner. Your clothes fit better. But the belly and love handles? Still hanging on. That’s why the midsection feels like the…
- The Upgrade w/ Ben Craughwell
E237 - Why Some Guys Look Worse After Losing Body Fat
You lose the weight, but instead of looking lean and muscular, you look smaller, flatter, or softer than you expected. Why?
- The Upgrade w/ Ben Craughwell
E236 - 10 Reasons To Get A Coach
Most men don’t struggle because they don’t know they should train, eat better or move more. They struggle because knowing what to do and actually doing it…
- The Upgrade w/ Ben Craughwell
E235 - The Wolverine Stack (Peptide Protocol)
The Wolverine Stack has become one of the most talked-about peptide protocols for recovery, injury support and tissue repair. In this episode, Ben will break…
- The Upgrade w/ Ben Craughwell
E234 - [Throwback] Why You're Not Making Progress & How To Fix It
In this episode, Ben explains the main reasons why you're not making progress with fat loss and muscle gain, and how to fix it.
- The Upgrade w/ Ben Craughwell
E233 - 7 Mistakes Men Over 40 Make When Trying To Build Muscle & Get Lean
In this episode, Ben breaks down the 7 biggest mistakes men over 40 make when trying to build muscle and get lean. If you’re training consistently, eating…
- The Upgrade w/ Ben Craughwell
E232 - Why Your Personal Trainer Failed You
In this episode, Ben breaks down why working with a personal trainer does not always lead to the result you expected. He explains where the traditional model…
- The Upgrade w/ Ben Craughwell
E231 - Not Dropping Body Fat Fast Enough?
In this episode, Ben breaks down why your body fat may not be dropping as quickly as you expected and the common factors that could be slowing your progress…
- The Upgrade w/ Ben Craughwell
E230 - 7 Nutrition Mistakes I Made So You Can Avoid Them
In this episode, Ben breaks down seven nutrition mistakes he made during his own journey, why they held him back, and what he would do differently now. From…
- The Upgrade w/ Ben Craughwell
E229 - 1 Quick Mindset Shift To Get Shredded
In this episode, Ben breaks down the mindset adjustment that makes fat loss feel far more straightforward, helps you stop relying on motivation, and keeps you…
- The Upgrade w/ Ben Craughwell
E228 - How To Workout Your Calories & Macros To Get Shredded
Getting shredded is not about cutting out carbs, following a restrictive meal plan or guessing how little you can eat. In this episode, Ben explains how to…
- The Upgrade w/ Ben Craughwell
E227 - Why AI Is Making You Fat & Weak
AI is making your life easier, faster and more efficient. But it may also be making you fatter, weaker and less capable.
- The Upgrade w/ Ben Craughwell
E226 - My Gaining Phase Protocol
Most men spend months trying to build muscle, only to end up gaining fat instead. In this episode, Ben will break down the exact gaining phase protocol he uses…
- The Upgrade w/ Ben Craughwell
E225 - Why You Need To Recover Quickly From Mistakes
In this episode, Ben will explain why your ability to recover quickly from mistakes is one of the biggest predictors of long-term success, and how to stop a…
- The Upgrade w/ Ben Craughwell
E224 - Don't Get Lost In The Weeds
Most men overcomplicate getting into shape. They obsess over the tiny details - the perfect exercise, the best supplement, the exact meal timing, the most…
- The Upgrade w/ Ben Craughwell
E223 - Can You Drink Alcohol & Get Jacked?
In this episode, Ben will break down what alcohol actually does to your fat loss, muscle growth, recovery, sleep, hormones, cravings, and training performance…
- The Upgrade w/ Ben Craughwell
E222 - You Need To Be In Pain To Get The Body You Want
In this episode, Ben breaks down one of the uncomfortable truths most men avoid: getting the body you want is going to require pain.
- The Upgrade w/ Ben Craughwell
E221 - Why You Need To Stop Trying To "Tone Up"
In this episode, Ben is breaking down why trying to “tone up” is usually the exact mindset keeping you stuck. Because toning up is not a real training goal…
- The Upgrade w/ Ben Craughwell
E220 - Two Reasons Why You're Not In Shape
In this episode, Ben delves into the two biggest reasons men stay out of shape and stuck, year after year.
- The Upgrade w/ Ben Craughwell
E219 - How To Build A Chest Like Hercules
Most men train chest with random presses, sloppy form, and no real progression.. then wonder why their pecs never look full, thick, or powerful. In this…
- The Upgrade w/ Ben Craughwell
E218 - My Morning Routine To Prime My Day
Your morning routine can either set you up for a productive day of fat loss and muscle gain or make the rest of the day an uphill battle. In this episode, Ben…
- The Upgrade w/ Ben Craughwell
E217 - How To Build So Much Muscle Your Friends Think You're Taking Steroids
So many men jump from program to program, chase supplements, and look for shortcuts instead of mastering the fundamentals that actually create an impressive…
- The Upgrade w/ Ben Craughwell
E216 - 10 Reasons Your Fat Loss is Slow
In this episode, Ben will break down the 10 most common reasons men struggle to lose body fat, even when they feel like they're doing everything right.
- The Upgrade w/ Ben Craughwell
E215 - When Should You Get A Coach?
Most men wait far too long to hire a coach. They spend years jumping from program to program, watching YouTube videos, trying new diets, buying supplements…
- The Upgrade w/ Ben Craughwell
E214 - How To Gain Muscle While Staying Lean
Most men approach muscle gain the wrong way. They spend months bulking, gain 20 pounds, and end up looking softer than when they started. Then they spend…
- The Upgrade w/ Ben Craughwell
E213 - Why Willpower Is Killing Your Progress
Most men think they need more discipline. More motivation. More willpower. More grit. But if you've been trying to get lean for years and still aren't where…
- The Upgrade w/ Ben Craughwell
E212 - How I'm Approaching My Muscle Building Phase
After spending months focused on getting lean, there comes a point where the goal shifts: building muscle properly without losing control of your physique. In…
- The Upgrade w/ Ben Craughwell
E211 - Why You're Losing Weight But Don't Look Leaner
Most men think the scale tells the full story. It doesn’t. In this episode, Ben discusses why so many people are losing weight but still don’t look lean…
- The Upgrade w/ Ben Craughwell
E210 - The Testosterone Crisis No One Is Talking About
In this episode, Ben will break down the testosterone crisis that’s quietly affecting millions of men. Low energy. Brain fog. Poor sleep. Low motivation…
- The Upgrade w/ Ben Craughwell
E209 - Should You Take Retatrutide?
Retatrutide is one of the newest weight loss drugs getting a lot of attention right now. Appetite suppression. Reduced food noise. Rapid fat loss. But just…
- The Upgrade w/ Ben Craughwell
E208 - 11 Steps To Get A Jacked & Lean Physique
Most men Ben speaks to aren’t lacking effort at all, it's structure that's the problem. They train hard, try different diets, stay “kind of consistent”… and…
- The Upgrade w/ Ben Craughwell
E207 - Should You Take Peptides?
Peptides are everywhere right now. From fat loss and muscle growth to recovery, sleep, and anti-aging, they’re being sold as the shortcut most men think…
- The Upgrade w/ Ben Craughwell
E206 - How To Train For Muscle Growth (Beginner To Advanced)
Whether you’re just starting in the gym or you’ve been training for years, muscle growth comes down to the same core principles, but most men either…
- The Upgrade w/ Ben Craughwell
E205 - The Difference Between Losing Weight Vs Losing Fat
Most men say they want to lose weight. But if your goal is to get jacked, losing weight isn’t the goal, losing fat is. In this episode, Ben will break down the…
- The Upgrade w/ Ben Craughwell
E204 - 11 Muscle Building Mistakes Men Over 35 Make
Most men over 35 aren’t failing because they’re not working hard enough. They’re failing because they’re doing the wrong things consistently. In this episode…
- The Upgrade w/ Ben Craughwell
E203 - The Best Way to Take TRT (My Experience)
In this episode, Ben dissects exactly how he approaches testosterone replacement based on real-world experience, not theory. What actually works, what causes…
- The Upgrade w/ Ben Craughwell
E202 - The #1 Performance Enhancer For Men Trying To Get Into Shape
In this episode, Ben discusses the number one thing that sets men in phenomenal shape apart from those that stay looking the exact same year after year.
- The Upgrade w/ Ben Craughwell
E201 - The 5 Levels of Nutrition When Trying To Get Shredded
In this episode, Ben breaks down the 5 Levels of Nutrition you need to master if your goal is to get lean, defined, and truly shredded over 35 without wasting…
- The Upgrade w/ Ben Craughwell
E200 - How To Meal Prep For Maximum Results
In this episode, Ben discusses his top methods for meal planning to get the best results possible.
- The Upgrade w/ Ben Craughwell
E199 - Be Careful Who You Take Advice From
In this episode, Ben discusses the importance of listening to those who have walked the walk.
- The Upgrade w/ Ben Craughwell
E198 - If You Can't Do It For A Decade, Don't Do It For A Day
Most fat loss plans fail for one simple reason. They’re built for short-term results, not real life. In this episode, Ben breaks down why anything you can’t…
- The Upgrade w/ Ben Craughwell
E197 - 6 Things Sabotaging Your Fat Loss
Most men fail because they’re unknowingly doing the exact things that keep them stuck. In this episode, Ben breaks down the 6 biggest mistakes that quietly…
- The Upgrade w/ Ben Craughwell
E196 - How To Get Rid Of Lower Belly Fat & Love Handles
Most men who train consistently still carry fat around the lower stomach and sides, because the way they’re approaching fat loss is completely wrong. In this…
- The Upgrade w/ Ben Craughwell
E195 - Why Eating Less Is Making You Fatter
Most high performing executives assume the solution to stubborn body fat is simple. Eat less. So they cut calories again. Skip meals. Add more cardio. Push…
- The Upgrade w/ Ben Craughwell
E194 - 13 Hacks For A Better Workout
Most men think they need more motivation to train harder. They don’t. What they actually need is a better system. Because if you’re already someone who shows…
- The Upgrade w/ Ben Craughwell
E193 - Do This Before Ozempic
Most men looking at Ozempic are chasing a shortcut. But the real problem usually is not a lack of medication. It is a lack of structure. In this episode we…
- The Upgrade w/ Ben Craughwell
E192 - Stop Doing This If You Want To Get Into Shape
If you’re a high performing man and want to get into the best shape of your life, stop doing this common thing.
- The Upgrade w/ Ben Craughwell
E191 - The Mindset Shift Needed To Get In Shape
Most high performing men don’t struggle with fat loss because of a lack of information. They struggle because they’re thinking about it wrong. In this episode…
- The Upgrade w/ Ben Craughwell
E190 - Why Short Term Shreds Always Fail
Most men don’t fail because they lack discipline. They fail because they keep chasing short-term shreds. In this episode, Ben will break down why aggressive…
- The Upgrade w/ Ben Craughwell
E189 - How High Blood Pressure Will Kill You (And How To Fix It)
High blood pressure isn’t just “a bit high.” It’s silent, progressive, and responsible for heart attacks, strokes, kidney failure, erectile dysfunction, and…
- The Upgrade w/ Ben Craughwell
E188 - Willpower Doesn't Work
Willpower fails because it is unreliable, finite, and collapses under stress, fatigue, and real life. In fitness, that is why most people start strong and fall…
- The Upgrade w/ Ben Craughwell
E187 - Throwback: The Exact Process I Use To Get Men Shredded
In this episode, Ben details his exact systems and tactics that he uses to get men over 30 jacked and shredded.
- The Upgrade w/ Ben Craughwell
E186 - How To Go From Average To A Top 1% Physique
Most men train for years and still look the same. Same lifts. Same body fat. Same problems. This episode breaks down why “average” results are the default -…
- The Upgrade w/ Ben Craughwell
E185 - If You're Stuck With The Same Body, Listen To This
If you’ve been training for years but your body hasn’t changed in a long time, this episode is for you. In this episode, Ben will break down why most men get…
- The Upgrade w/ Ben Craughwell
E184 - How To Get Jacked In 2026
Training harder isn’t the answer anymore. In this episode, Ben breaks down exactly what it will actually take to get jacked in 2026 without living in the gym…
- The Upgrade w/ Ben Craughwell
E183 - Why Most Men Stay Average & How To Become The Top 1%
In this episode, Ben will break down the exact behaviours, decisions, and blind spots that keep men stuck looking the same year after year… even though they…