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
E182 - 21 Reasons Why You Can’t Build Muscle Yet (And How to Fix It)
If you’ve been training for months (or years) and you still look the same, it’s not because you’ve got “bad genetics.” It’s because one or more of the…
- The Upgrade w/ Ben Craughwell
E181 - How To Force Your Brain To Like Hard Work
Most men know what to do to get in shape. The real problem is getting yourself to actually do it, day after day, when you are tired, stressed, and not in the…
- The Upgrade w/ Ben Craughwell
E180 - You Will 100% Experience This When Getting into Shape
In this episode Ben will break down the experiences every man goes through on the way to getting lean, strong and in control - and why most men quit right at…
- The Upgrade w/ Ben Craughwell
E179 - 7 Reasons You Struggle With Belly Fat (Even If You Eat Clean)
In this episode, Ben will break down why your belly is still the last thing to lean out.. even though you “eat clean,” train, and feel like you’re doing most…
- The Upgrade w/ Ben Craughwell
E178 - Why Fitness is an Infinite Game
In this episode Ben talks about why fitness is an infinite game - something you don’t “win,” finish, or graduate from. If you’re tired of starting over every…
- The Upgrade w/ Ben Craughwell
E177 - Throwback: How To Start A Muscle Gain Phase Properly
In this episode, Ben explains how to start a muscle gain phase properly, and delves into the many mistakes he's made along the way in his pursuit of getting as…
- The Upgrade w/ Ben Craughwell
E176 - Why You Need Deprivation To Get Into Shape
Most people run from the word “deprivation”… but it’s exactly what you need if you want a body you’re actually proud of. In this episode, Ben breaks down why a…
- The Upgrade w/ Ben Craughwell
E175 - 1 Thing To Avoid When Trying To Get Jacked & Lean
Most guys think getting jacked and lean just means training harder or eating cleaner.. but there’s one thing that quietly kills progress for almost everyone…
- The Upgrade w/ Ben Craughwell
E174 - How to Build an Elite Body in Under 5 Hours a Week
Most high-performing men think getting in elite shape means living in the gym. It doesn’t. In this episode, Ben breaks down exactly how to build a strong…
- The Upgrade w/ Ben Craughwell
E173 - 12 Blunt Truths About Getting Jacked In Your 30s, 40s & 50s
Most men think they’re doing everything right - eating clean, training hard, taking supplements - yet still look and feel average. In this episode, Ben breaks…
- The Upgrade w/ Ben Craughwell
E172 - Preworkout Nutrition Done Right
Most men completely overlook what they eat before they train - and it’s costing them strength, energy, and results. In this episode, Ben breaks down exactly…
- The Upgrade w/ Ben Craughwell
E171 - The 2 Most Important Numbers For A Fast Result
Most men chase tactics and miss the only two numbers that actually move the needle. In this episode, Ben breaks down how to use them totighten your plan and…
- The Upgrade w/ Ben Craughwell
E170 - 7 Steps To Become Disciplined
You don’t need more motivation - you need a system. In this episode, I will break down a simple, repeatable framework for building unshakeable discipline so…
- The Upgrade w/ Ben Craughwell
E169 - Throwback: How To Start Your Fat Loss Phase Properly
In this podcast, Ben illustrates how to work out your specific macros and calories in order to get lean. From a decade of winging it, to nearly a decade of…
- The Upgrade w/ Ben Craughwell
E168 - Levelling Up Your Fitness: Why Most Men Stay Stuck in the Same Loop
Most men in their 30s, 40s, and 50s think they’re working hard in the gym and with their nutrition… but in reality, they’re just replaying the same level over…
- The Upgrade w/ Ben Craughwell
E167 - Stop Trying To Shred Body Fat Like You're In Your 20s, Do This Instead
Still slashing calories, smashing HIIT, and hoping for 20-something results? If you’re 35+, that playbook backfires: slower recovery, lower anabolic drive…
- The Upgrade w/ Ben Craughwell
E166 - How To Get Jacked & Strong Arms
Getting bigger, stronger arms isn’t just about endless curls. In this episode, Ben will break down the exact strategies high-performing men over 35 can use to…
- The Upgrade w/ Ben Craughwell
E165 - The Best Supplements For Men Over 35
In this episode, Ben breaks down the best supplements for men over 35 who want to build muscle, boost energy, and feel younger. Once you pass your…
- The Upgrade w/ Ben Craughwell
E164 - How To Avoid Looking Skinny Fat & Hit Your Protein Intake With Ease
In this episode, Ben breaks down the exact steps to avoid the dreaded skinny fat look and finally build the lean, muscular physique you’ve been chasing. You’ll…
- The Upgrade w/ Ben Craughwell
E163 - The Real Reason Men Get Results (and Others Don’t)
Why do some men consistently crush their goals while others stay stuck year after year? It’s not luck, genetics, or some secret hack. In this episode, Ben…
- The Upgrade w/ Ben Craughwell
E162 - 18 Hacks To Naturally Raise Your Testosterone
Testosterone isn’t just about muscle growth.. it’s the foundation for energy, drive, confidence, and overall health. In this episode, Ben is breaking down 18…
- The Upgrade w/ Ben Craughwell
E161 - How To Shred 20lbs & Get Abs
If you’ve been putting the work in at the gym but still can’t see your abs, this episode is your wake-up call. Ben will break down the exact process to drop 20…
- The Upgrade w/ Ben Craughwell
E160 - How To Add 10lbs Of Muscle To Your Frame Over 35
Building muscle in your late 30s and beyond isn’t about training like you did in your 20s - it’s about training smarter, eating with purpose, and recovering…
- The Upgrade w/ Ben Craughwell
E159 - 11 Reality Checks For Men Who Aren’t Making Progress
If you're stuck in the same cycle month after month - training hard, watching your diet, but still not seeing real results - this episode is for you. Ben gets…
- The Upgrade w/ Ben Craughwell
E158 - Why Insecurity Is A Good Thing
In this episode, Ben delves into how you can utilise insecurity to your advantage, especially when it comes to getting into shape.
- The Upgrade w/ Ben Craughwell
E157 - 8 Muscle Building Tips For Men Over 30
In this episode, Ben breaks down 8 key strategies every man over 30 should know to build muscle effectively. Whether you're getting back into training or want…
- The Upgrade w/ Ben Craughwell
E156 - The Devil in Your Fitness Routine
In this episode, Ben uncovers how the same forces that sabotage your mindset can just as easily destroy your progress in fitness. Whether it's procrastination…
- The Upgrade w/ Ben Craughwell
E155 - You're Not Plateaued - You're Just Missing This One Thing
Think you’ve hit a plateau? Think again. In this episode, Ben dives into the real reason your fat loss, muscle gain, or performance has stalled - and it's…
- The Upgrade w/ Ben Craughwell
E154 - 17 Hacks To Drop Body Fat Faster Over 35
In this episode, Ben breaks down 17 powerful, practical hacks to help men over 35 burn fat more efficiently without wrecking hormones or killing themselves…
- The Upgrade w/ Ben Craughwell
E153 - How Testosterone Really Shapes Your Personality Over 35
You’ve heard that testosterone affects strength, energy, even sex drive - but what about who you are? In this episode, Ben unpacks how testosterone truly…
- The Upgrade w/ Ben Craughwell
E152 - The #1 Reason Men Over 35 Fail To Build A Lean, Jacked Physique
Why do so many men over 35 struggle to get lean and muscular - despite lifting, dieting, and doing “all the right things”? In this episode, Ben will break down…
- The Upgrade w/ Ben Craughwell
E151 - 13 Hard Lessons I've Learned After 20 Years In The Pursuit of Getting Jacked
In this episode, Ben is breaking down the 13 brutal truths he's learned over two decades chasing size, strength, and jacked body. This is the raw, unfiltered…
- The Upgrade w/ Ben Craughwell
E150 - Good Vs. Bad Coaches: What You Need To Look Out For
Not all coaches are created equal - and hiring the wrong one can cost you time, money, and motivation. In this episode, Ben breaks down the key differences…
- The Upgrade w/ Ben Craughwell
E149 - 10 Rules To Set Yourself Up For A Solid Transformation
In this episode, Ben will break down the 10 non-negotiable rules that lay the foundation for a powerful transformation. From mastering the basics to building…
- The Upgrade w/ Ben Craughwell
E148 - 8 Standards That Shape Strong Men
In this powerful episode, Ben breaks down the 8 non-negotiable standards that separate average from elite, and that every high-performing man should live by to…
- The Upgrade w/ Ben Craughwell
E147 - Exactly How I Approach Eating For Muscle Gain Vs Fat Loss
In this episode, Ben will break down exactly how he approaches eating differently when the goal is building muscle versus losing fat. You'll learn: The core…
- The Upgrade w/ Ben Craughwell
E146 - Why Eating "Clean" Kept Me Fat For Years
You’re eating clean - grilled chicken, rice, veggies, no junk—and still not getting shredded. Sound familiar? In this episode, Ben reveals how his obsession…
- The Upgrade w/ Ben Craughwell
E145 - The Dominance Hierarchy Of Getting Into Shape
In this episode, Ben breaks down the real dominance hierarchy of fitness strategies: the habits, tools, and tactics that deliver undeniable results versus the…
- The Upgrade w/ Ben Craughwell
E144 - How To Stay Locked In 24/7 When Trying To Get Jacked
In this episode, Ben breaks down exactly what it takes to stay mentally dialled in during your journey to jacked. If you’re tired of starting strong and…
- The Upgrade w/ Ben Craughwell
E143 - How Getting Fit Can Be The Ultimate Self Development Journey
In this episode, Ben opens up about where it all started for him. He shares the early struggles, the mindset shifts that kept him going, and how the discipline…
- The Upgrade w/ Ben Craughwell
E142 - 15 Habits To Help Get Jacked & Shredded Over 35
In this episode, Ben will break down 15 powerful habits that high-performing men can implement immediately to build serious muscle, torch stubborn fat, and…
- The Upgrade w/ Ben Craughwell
E141 - 12 Lessons From A Decade In the Gym
After 10+ years under the bar, in the trenches, and coaching others through their own transformations - there are some lessons you just don’t learn from a…
- The Upgrade w/ Ben Craughwell
E140 - How To Avoid The Skinny Fat Look Over 35
You’ve dropped some weight, maybe even cleaned up your diet… but the mirror still doesn’t reflect the strong, athletic look you were aiming for. Instead…
- The Upgrade w/ Ben Craughwell
E139 - The 11 Brutal Truths Of Getting Into Shape Over 35
Getting into shape after 35 isn’t the same game it was in your 20s - and if you’re still playing by those rules, you're setting yourself up for frustration…
- The Upgrade w/ Ben Craughwell
E138 - Getting Lean Over 30 Is Simple If You Follow This Approach
In this episode, Ben breaks down the simple, high-leverage strategies that high-performing men use to drop body fat, build muscle, and stay shredded - without…
- The Upgrade w/ Ben Craughwell
E137 - How High Level Men Stay Consistent Without Relying On Motivation
Motivation is fleeting - but consistency builds bodies. In this episode, Ben dives into the mindset and systems that high-level men use to show up daily, even…
- The Upgrade w/ Ben Craughwell
E136 - Workout Mistakes I Made In My 20s That I'm Avoiding In My 30s
In this episode, Ben delves into the fitness missteps he made in his 20s. Now that he's in his 30s, he's shifted his approach and it’s made all the difference…
- The Upgrade w/ Ben Craughwell
E135 - The 10 Brutal Realities Of Getting Into Shape That No One Talks About
In this no-BS episode, Ben breaks down the 10 brutal realities of getting fit that no one warns you about.
- The Upgrade w/ Ben Craughwell
E134 - The Roadmap To Getting A Jacked, Lean & Muscular Body
In this episode, Ben breaks down the ultimate blueprint for building a strong, shredded, and muscular physique. Whether you're just starting your fitness…
- The Upgrade w/ Ben Craughwell
E133 - The One Habit That Separates Jacked Men From The Rest
Ever wonder why some men stay lean, muscular, and powerful year-round, while others struggle to make progress? It all comes down to one key habit—a habit that…
- The Upgrade w/ Ben Craughwell
E132 - How To Increase Energy & Focus As A Man Over 35
If you're a man over 35, you’ve probably noticed that your energy levels and focus aren’t what they used to be. But here’s the good news—you can get them back…
- The Upgrade w/ Ben Craughwell
E131- Testosterone Replacement Therapy: Life Changing Or Overhyped?
Is testosterone replacement therapy (TRT) the ultimate game-changer for energy, strength, and vitality—or is it just another overhyped trend? In this episode…
- The Upgrade w/ Ben Craughwell
E130 - Eating More Protein Won't Make You Bigger, But Here's What Will
In this episode, Ben delves into what you actually need to build muscle over 30.
- The Upgrade w/ Ben Craughwell
E129 - The Mindset Shift Every Man Needs To Finally Get A 6 Pack
In this episode, Ben delves into the crucial mindset shift that successful need to overcome in order to achieve, and maintain, a six pack.
- The Upgrade w/ Ben Craughwell
E128 - Why You're Working Hard In The Gym But Not Seeing Results
In this episode, Ben discusses the real reasons that you're working hard in the gym but not making the progress you want.
- The Upgrade w/ Ben Craughwell
E127 - Why Testosterone Levels Are Plummeting & How To Fix It Naturally
In this episode, Ben delves into the whys and hows of plummeting testosterone levels worldwide, and how you can fix yours naturally.
- The Upgrade w/ Ben Craughwell
E126 - How To Shred Fat Without Losing Muscle
In this episode, Ben delves into one of the most common issues men face - trying to shred fat but losing muscle in the process - and how to fix it.
- The Upgrade w/ Ben Craughwell
E125 - The One Belief That Separates Men Who Get Shredded From Those That Don't
In this episode, Ben delves into the one major and life changing believe that separates men who get into phenomenal shape from those that never manage to get…
- The Upgrade w/ Ben Craughwell
E124 - The 3 Pillars Of Success
In this episode, Ben discusses the top 3 pillars of success when it comes to getting a six pack, into phenomenal shape, and even how these overlap with the…
- The Upgrade w/ Ben Craughwell
E123 - How To Get Shredded When You're Busy
In this episode, Ben breaks down his protocol for getting shredded when you're a busy man.