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
E122 - If You’re Not Building Muscle, Here’s Why
In this episode, Ben sets out the main reasons why a man who is working out consistently is not building muscle and is staying stuck - and what to do about it.
- The Upgrade w/ Ben Craughwell
E121 - How To Have More Effective Workouts
In this episode, Ben gives you his effective workout blueprint which will carry over massively to muscle gain and fat loss.
- The Upgrade w/ Ben Craughwell
E120 - You Must Change Your Identity To Change Your Body
In this episode, Ben discusses how you must change your identity and shed your past self and habits in order to truly change your body in the long run.
- The Upgrade w/ Ben Craughwell
E119 - 8 Tips To Get Your Body In Order
In this episode, Ben gives you his top 8 tips to get lean, muscular, jacked and shredded.
- The Upgrade w/ Ben Craughwell
E118 - 10 Hacks For Faster Muscle Gain
In this episode, Ben delves into 10 things you can implement in order to gain muscle faster over 30.
- The Upgrade w/ Ben Craughwell
E117 - 5 Signs Your Body Needs More Food To Shred Fat
In this episode, Ben dives into the top 5 common signs that your calories are too low, and that you need to increase your food consumption in order to break…
- The Upgrade w/ Ben Craughwell
E116 - The 6 Rules To Get Shredded
In this episode, Ben gives you the 6 main rules you must follow in order to get jacked and shredded.
- The Upgrade w/ Ben Craughwell
E115 - The Best Supplements For Muscle Growth & Health
In this episode, Ben gives you your top supplement list to compliment and enhance both muscle growth and health, particularly as a high-performing man.
- The Upgrade w/ Ben Craughwell
E114 - The Dos & Don'ts To Get Jacked In 2025
In this episode, Ben gives you your battle plan to get jacked in 2025, highlighting what you need to focus on and what you need to avoid.
- The Upgrade w/ Ben Craughwell
E113 - 2 Skills You Need To Develop To Get Jacked & Shredded
In this episode, Ben delves into two skills that you need to develop into order to take your body to a new level and get jacked.
- The Upgrade w/ Ben Craughwell
E112 - 3 Things You'll Need To Nail Your Goals In 2025
In this episode, Ben gives you the top three things you'll need to nail your goals in 2025 of getting jacked and shredded, instead of becoming another failed…
- The Upgrade w/ Ben Craughwell
E111 - The 10 Step System To Get Jacked & Shredded
In this episode, Ben gives you your 10 step system to get jacked and shredded as a man over 30.
- The Upgrade w/ Ben Craughwell
E110 - How To Meal Plan 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
E109 - How To Stay Committed To Your Goals
In this episode, Ben discusses how to stay on track, disciplined and committed to your goals without falling off.
- The Upgrade w/ Ben Craughwell
E108 - Fasted Workouts: The Dos & Don'ts
In this episode, Ben delves into how to approach fasted workouts in order to still nail your training, and the things you should avoid doing if you want to…
- The Upgrade w/ Ben Craughwell
E107 - How To Know If You're Being Scammed By The Fitness Industry
In this episode, Ben delves into how to spot when you're being scammed within the fitness industry, having fallen prey to countless fads and supplements in the…
- The Upgrade w/ Ben Craughwell
E106 - The #1 Ingredient To Get Into Phenomenal Shape
In this episode, Ben delves into the number one most crucial ingredient that you need to get into the best shape possible that isn't to do with food, training…
- The Upgrade w/ Ben Craughwell
E105 - Why Gym Enthusiasts Don't Always Make Progress
In this episode, Ben discusses the things that gym enthusiasts do that actually result in progress, versus the ones that are spinning their wheels and still…
- The Upgrade w/ Ben Craughwell
E104 - How To Upgrade Your Mindset To Get Into Shape
In this episode, Ben dives into the mindset behind getting into shape - specifically in regards to how our mind can be the thing that stands in the way of a…
- The Upgrade w/ Ben Craughwell
E103 - How To Balance Work, Life & Fitness As A Busy Man
In this episode, Ben shares his 12 tactics to balances work, life and fitness as a business owner and dad who wants to prioritise being in, and staying in…
- The Upgrade w/ Ben Craughwell
E102 - 14 Ways To Enhance Your Mental Focus & Clarity
In this episode, Ben discusses the top ways he's found have improved his mental focus and clarity in life so that you can operate at your highest level.
- The Upgrade w/ Ben Craughwell
E101 - 11 Brutally Honest Fitness Lessons
In this episode, Ben delves into 11 brutally honest lessons he's learned over the last two decades of shredding fat and building muscle.
- The Upgrade w/ Ben Craughwell
E100 - 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
E99 - 20 Quick Fat Loss Tips
In this episode, Ben gives you 20 quick fat loss tips to help you to shred fat faster over 30.
- The Upgrade w/ Ben Craughwell
E98 - The Top 10 Habits To Upgrade Your Physique
In this episode, Ben dives into the essential habits that will transform your body. Whether you're a seasoned athlete or just starting out, this will give you…
- The Upgrade w/ Ben Craughwell
E97 - How Jacked Men Eat Everyday
In this epsiode, Ben delves into the 4 main eating habits of jacked men, gleaned from the overlapping traits among the thousands he's worked with.
- The Upgrade w/ Ben Craughwell
E96 - Why It's Easier To Get Into Shape When You Care Less About It
In this episode, Ben discusses how shredding fat and building muscle becomes far easier over 30 when you care less about it.
- The Upgrade w/ Ben Craughwell
E95 - How To Get Better Results Than Everyone Else With Ease
In this episode, Ben discusses the tactics he has learned over the last two decades in order to help you achieve better fat loss and muscle gain results than…
- The Upgrade w/ Ben Craughwell
E94 - 17 Harsh Fitness Truths I Wish I Knew Sooner
In this episode, Ben discusses 17 hard fitness truths that he wish he had known and had access to sooner along his journey of getting lean, jacked and muscular.
- The Upgrade w/ Ben Craughwell
E93 - The Realities Of Taking Testosterone
In this episode, Ben delves into the realities of taking testosterone replacement therapy.
- The Upgrade w/ Ben Craughwell
E92 - How Men Make Fat Loss Harder Than Necessary
In this episode, Ben discusses the many things that men end up doing that make fat loss much harder than it needs to be, and how to avoid these.
- The Upgrade w/ Ben Craughwell
E91 - My Current Routine To Pack On Muscle Over 30
In this episode, Ben delves into his current muscle building and strength routine.
- The Upgrade w/ Ben Craughwell
E90 - If I Was Trying To Shred Fat Over 30, Here's What I'd Do
In this episode, Ben discusses the top things he would do if he wanted to shred fat over 30.
- The Upgrade w/ Ben Craughwell
E89 - How To Maximise Workout Performance
In this episode, Ben delves into maximising your workout performance so that you get the most out of the gym and get the best possible results for the time you…
- The Upgrade w/ Ben Craughwell
E88 - Should You Cut Or Bulk?
In this episode, Ben discusses one of the most common reasons that men do not see the results that they want - cutting and bulking at the wrong times. He…
- The Upgrade w/ Ben Craughwell
E87 - The Top 7 Steps You Need To Focus On To Get Lean & Muscular
In this episode, Ben discusses the top 7 steps - in order - that you need to focus on in order to build a lean and muscular body.
- The Upgrade w/ Ben Craughwell
E86 - How To Build Confidence As A Man
In this episode, Ben tells his story about how he overcame his crippling social anxiety to become a more confident man.
- The Upgrade w/ Ben Craughwell
E85 - 17 Hacks To Make Fat Loss Easier
In this episode, Ben gives you 17 hacks and tactics to make fat loss easier.
- The Upgrade w/ Ben Craughwell
E84 - How To Gain Muscle Without Getting Fat
In this episode, Ben delves into a very common problem among men - gaining too much fat while building muscle - and how to solve it.
- The Upgrade w/ Ben Craughwell
E83 - What Men That Get Results Do, Versus Those That Don't
In this episode, Ben lists all of the things that successful men do in pursuit of a jacked physique, versus those that don't.
- The Upgrade w/ Ben Craughwell
E82 - 3 Things I Wish I Knew When I First Started Building My Physique
In this episode, Ben discusses three big things he wishes he knew before he started his muscle building endeavours.
- The Upgrade w/ Ben Craughwell
E81 - Why Personal Training Is A Waste Of Money 99% Of The Time
In this episode, Ben gives an honest review of why investing in Personal Training is, typically, a waste of your money.
- The Upgrade w/ Ben Craughwell
E80 - How A Blood Test Can 10x Your Results
In this episode, Ben discusses how getting a simple blood test done as a man over 30 can 10x your fat loss and muscle gain progress.
- The Upgrade w/ Ben Craughwell
E79 - The 5 Best Superfoods To Get Jacked & Lean
In this episode, Ben delves into the top 5 superfoods he's found that will significantly boost your progress and results.
- The Upgrade w/ Ben Craughwell
E78 - 5 Things I Would Never Do To Shred Body Fat As A Man Over 30
In this episode, Ben delves into the top 5 things he would never, ever do as a man over 30 looking to shred body fat and why. This will save you years of…
- The Upgrade w/ Ben Craughwell
E77 - The Best Performance Secret That They Won't Tell You About
In this episode, Ben delves into the best performance secret that you won't hear much about - this is going to significantly impact your performance and…
- The Upgrade w/ Ben Craughwell
E76 - How To Navigate Social Events & Still Drop Body Fat
In this episode, Ben discusses the strategies you can employ to easily have a social life while shredding fat and getting into shape.
- The Upgrade w/ Ben Craughwell
E75 - How To Lower Your Cortisol (Stress Hormones) To Improve Your Health & Results
In this episode, Ben dives into his methods to lower cortisol - the stress hormone - which significantly impacts our health, performance and results as men.
- The Upgrade w/ Ben Craughwell
E74 - The 15 Harsh Fat Loss Truths That I Wish I Knew A Decade Ago
In this episode, Ben lists his top 15 harsh fat loss truths that he knows now at 30, but wishes he knew at 20.
- The Upgrade w/ Ben Craughwell
E73 - The 7 Systems That Helped Me To Shred Almost 100lbs
In this episode, Ben details the top 7 systems he put in place which helped him to lose almost 100lbs of body fat recently.
- The Upgrade w/ Ben Craughwell
E72 - The Top 10 Biggest Mistakes I've Made That Stopped Me From Making Progress
In this episode, Ben delves into the top 10 biggest mistakes he's made over the last (almost) two decades of being in the gym, that hampered him making…
- The Upgrade w/ Ben Craughwell
E71 - What To Eat Before, During & After Your Workouts For Maximum Progress
In this episode, Ben delves into pre-, intra- and post-workout nutrition. Without optimising this, we can leave a lot of gains on the table.
- The Upgrade w/ Ben Craughwell
E70 - The 5 Signs You've Got Low Testosterone & What To Do About It
In this episode, Ben discusses his experience with low testosterone, what the top signs of this are in men, and how to combat it.
- The Upgrade w/ Ben Craughwell
E69 - The Top 5 Traits Of Men Who Are In Great Shape
In this episode, Ben delves into his experiences with men who are in great shape - the types of traits they have that they've developed over time that lead to…
- The Upgrade w/ Ben Craughwell
E68 - The Top 7 Things Killing Your Progress & How To Fix Them
In this episode, Ben explains the top 7 things that are killing your fat loss and muscle gain progress - and what to do about each of them.
- The Upgrade w/ Ben Craughwell
E67 - How Rucking Will Get You Jacked & Lean
In this episode, Ben talks you through his experience with Rucking - which is walking with additional weight, like a loaded up a rucksack or carrier with…
- The Upgrade w/ Ben Craughwell
E66 - 4 Ways To Make Dropping Body Fat Over 30 Easier
In this episode, Ben dives into 4 solid ways he's found make fat loss much easier over 30, considering we often have to do things a little bit differently as…
- The Upgrade w/ Ben Craughwell
E65 - How To Stop Food Cravings When You're Shredding Fat
In this episode, Ben goes over his top ways to stop food cravings when you're trying to shred body fat. There is nothing more of a detriment to consistency…
- The Upgrade w/ Ben Craughwell
E64 - The Top Foods Men Should Eat For Easier Fat Loss & Muscle Gain
In this episode, Ben discusses the top foods you can add to your diet on a daily basis to make fat loss and muscle gain easier.
- The Upgrade w/ Ben Craughwell
E63 - How To Set Up Your Calories & Macros For Faster Fat loss
In this episode, Ben describes the exact macro and calorie protocol he uses to get men shredding fat fast.