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
E62 - How I Improved My Fertility And Started A Family
In this episode, Ben discusses the very important topic of fertility - in a world where a huge number of men have problems in this area (as Ben did, too), he…
- The Upgrade w/ Ben Craughwell
E61 - Why You're Not Making Progress With Your Fat Loss & Muscle Gain & 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
E60 - The Routine That Built Me The Most Muscle
In this episode, Ben gives you an insight into what he does to make muscle gain much easier now compared to when he was younger.
- The Upgrade w/ Ben Craughwell
E59 - 4 Steps To Getting In Shape Over 30
In this episode, Ben goes over his top 4 steps to getting in shape when you're a man over 30. Now that Ben is over 30 himself, he understands the unique…
- The Upgrade w/ Ben Craughwell
E58 - How To Know If You're Wasting Time In The Gym (Curing Fuckarounditis)
In this episode, Ben goes into detail on "fuckarounditis", a term coined by Martin Berkhan to describe a mediocre physique and complete lack of progress. This…
- The Upgrade w/ Ben Craughwell
E57 - The Two Biggest Productivity Hacks For Fat Loss & Muscle Gain
In this episode, Ben divulges his top two productivity hacks for fat loss and muscle gain. From almost two decades of trial and error, this is what's yielded…
- The Upgrade w/ Ben Craughwell
E56 - 8 Things I Wish I Knew Before Getting Into Shape
In this episode, Ben describes the 8 things that he wishes he was privy to before getting lean, strong and muscular. Had he known these 8 crucial things, it…
- The Upgrade w/ Ben Craughwell
E55 - 5 Steps To Shred Belly Fat
In this episode, Ben discusses the top 5 most effective ways to lose belly fat, after nearly two decades of trial and error. He delves into what actually works…
- The Upgrade w/ Ben Craughwell
E54 - The Top 3 Toxic Mindsets To Avoid When Getting Into Shape
In this episode, Ben goes over his top 3 toxic mindsets to avoid when trying to get into shape. If you follow this advice, this will ensure that your journey…
- The Upgrade w/ Ben Craughwell
E53 - How Much Cardio Do You Need For Fat Loss?
In this episode, Ben delves into the dos and don'ts of cardio - how much is needed for effective fat loss. After years of overdoing this unnecessarily, Ben…
- The Upgrade w/ Ben Craughwell
E52 - How To Put On Muscle As Fast As Possible
In this episode, Ben delves into the ways in which he's packed on muscle over the last (almost) two decades, and what methods he has found to be the fastest.
- The Upgrade w/ Ben Craughwell
E51 - 8 Ways To Make Fat Loss Easier
In this episode, Ben shares with you his top 8 ways to make fat loss easier and more sustainable in the long run. This will help hugely with reaching your…
- The Upgrade w/ Ben Craughwell
E50 - How To Feel Sharp, Focused & Full Of Energy Every Day
In this episode, Ben delves into his tactics and habits that allow him to feel sharp, focused, on the ball and full of energy every single day.
- The Upgrade w/ Ben Craughwell
E49 - How I Approach Cheat Meals
In this episode, Ben delves into his approach to cheat meals without messing up progress.
- The Upgrade w/ Ben Craughwell
E48 - How To Never Fall Off Track
In this episode, Ben discusses his tactics that have ensured he, and thousands of men he has helped to get into shape, have managed to remain consistent…
- The Upgrade w/ Ben Craughwell
E47 - My Essential Supplements For Fat Loss, Sleep & Performance
In this episode, I go over my top supplements in three categories - day to day supplements that will help with fat loss, performance in the gym, and sleep…
- The Upgrade w/ Ben Craughwell
E46 - How To Avoid A Hangover
In this episode, Ben discusses how to avoid a hangover and get back on the right track. This is especially important when trying to get into shape and still be…
- The Upgrade w/ Ben Craughwell
E45 - How To Get Protein In With Ease
In this episode, Ben goes over a very common problem - not being able to get an adequate amount of protein into your diet on a consistent basis, and how to fix…
- The Upgrade w/ Ben Craughwell
E44 - 8 Steps To Grow A Lagging Muscle Group
In this episode, Ben gives his top 8 steps to develop and grow a lagging muscle group, from almost two decades of experience.
- The Upgrade w/ Ben Craughwell
E43 - How To Reprogram Your Brain To Get Into Shape
In this episode, Ben gives his take on being a goal orientated person versus a systems orientated person and how this will majorly effect your results in the…
- The Upgrade w/ Ben Craughwell
E42 - 15 Lessons I Know At 30 That I Wish I Knew At 20
In this episode, Ben goes over the top 15 lessons he knows now at age 30, that he wishes he knew at age 20.
- The Upgrade w/ Ben Craughwell
E41 - The Benefits & Drawbacks Of Intermittent Fasting
In this episode, Ben goes over the top 2 reasons he is choosing to utilise Intermittent Fasting at present, the benefits, the drawbacks and his experiences.
- The Upgrade w/ Ben Craughwell
E40 - The Best & Worst Carbs For Fat Loss & Muscle Building
In this episode, Ben discusses the best and worst carbohydrate sources for shredding fat and building muscle.
- The Upgrade w/ Ben Craughwell
E039 - My Intermittent Fasting Protocol To Shred Fat While Short On Time
In this episode, Ben delves into his current routine to shred body fat as a 30 year old business owner and a dad, which is markedly different to what he did in…
- The Upgrade w/ Ben Craughwell
E038 - How To Build More Muscle - Step By Step Guide
In this episode, Ben goes into detail on what's worked well for him to gain more muscle.
- The Upgrade w/ Ben Craughwell
E037 - Should You Be Taking Creatine?
In this episode, you will learn when and if it's beneficial for you to take creatine and what sort of effects this will have downstream.
- The Upgrade w/ Ben Craughwell
E036 - TRT or Steroids?
In this episode, Ben explains the difference between TRT and steroids, particularly from the standpoint of someone who has utilised both at different times.
- The Upgrade w/ Ben Craughwell
E035 - My Favourite Training Split
In this episode, Ben goes into detail on his favourite training split to build your physique, from years of trial and error trying bodybuilding training…
- The Upgrade w/ Ben Craughwell
E034 - How To Avoid Looking Skinny Fat
In this episode, you will learn how Ben has avoided the dreaded "skinny fat" look that used to plague the end of every diet phase for him in the past, and…
- The Upgrade w/ Ben Craughwell
E033 - How Many Meals Should You Eat For Fat Loss & Muscle Gain?
In this episode, Ben delves into meal frequency and timing for both fat loss and muscle gain.
- The Upgrade w/ Ben Craughwell
E032 - My Top 9 Favourite Protein Sources & Why
In this episode, Ben gives you his top 9 favourite protein sources and why he choose these daily to enhance his fat loss and muscle gain efforts.
- The Upgrade w/ Ben Craughwell
E031 - My Top 6 Ways To Boost Your Metabolism
In this episode, Ben deep dives his top 6 ways to boost your metabolism for faster fat loss and more efficient muscle building.
- The Upgrade w/ Ben Craughwell
E030 - My Top 5 Ways To Track Fat Loss & Muscle Gain Progress
In this episode, you'll learn Ben's top 5 strategies for tracking your own progress when it comes to fat loss and muscle gain. This will ensure you are never…
- The Upgrade w/ Ben Craughwell
E029 - The Two Best Ways To Get Your Cardio Done
In this episode, Ben explains the two best ways that he has found to get your cardio boxed off every day with ease - this means that it's frictionless and…
- The Upgrade w/ Ben Craughwell
E028 - Why Diets Fail & How To Avoid It: Part 3
In this episode, Ben delves into part 3 of 3 of why diets fail. You'll learn how to avoid the common pitfalls so that you don't fall into the boat of the 95%…
- The Upgrade w/ Ben Craughwell
E027 - Why Diets Fail & How To Avoid It: Part 2
In this episode, Ben delves into part 2 of 3 of why diets fail. You'll learn how to avoid the common pitfalls so that you don't fall into the boat of the 95%…
- The Upgrade w/ Ben Craughwell
E026 - Why Diets Fail & How To Avoid It: Part 1
In this episode, Ben delves into part 1 of 3 of why diets fail. You'll learn how to avoid the common pitfalls so that you don't fall into the boat of the 95%…
- The Upgrade w/ Ben Craughwell
E025 - My Essentials For Post-Workout Nutrition & Recovery
In this episode, Ben delves into his top essentials he implements after each session so that he can recover and grow optimally. Over time, this leads to far…
- The Upgrade w/ Ben Craughwell
E024 - My Top 6 Books On Mindset & Discipline
In this episode, Ben gives his top 5 books on mindset and discipline that have helped him to forge the impenetrable habits and lifestyle he leads today.
- The Upgrade w/ Ben Craughwell
E023 - How Long Should You Cut & Bulk For?
In this episode, you'll learn how long to spend shredding body fat, and how long to spend bulking or gaining muscle.
- The Upgrade w/ Ben Craughwell
E022 - My Experience With TRT [Testosterone Replacement Therapy]
In this episode, Ben goes into detail on his journey with Testosterone Replacement Therapy (also known as Testosterone Optimisation Therapy), prescribed by a…
- The Upgrade w/ Ben Craughwell
E021 - How To Feel Sharp & Full Of Energy 24/7
In this episode, Ben delves into the different tactics he's learned over the years that have the biggest impact on his mental and physical performance day to…
- The Upgrade w/ Ben Craughwell
E020 - The #1 Roadblock In Fat Loss Phases & How To Get Around It
In this episode, Ben explains the number one thing that destroys fat loss phases for men: notably hunger. You'll learn his tactics to ensure that this doesn't…
- The Upgrade w/ Ben Craughwell
E019 - One Crucial Thing I Get All My Clients To Do When Starting In The Better Man Project
In this episode, Ben goes into detail on the exact blood work protocol he provides to new Better Man Project members, the importance of it and why this is such…
- The Upgrade w/ Ben Craughwell
E018 - How To Get Bigger, More Muscular Arms
In this episode, Ben divulges everything he's learned over the last 16 years on how to grow your arms properly. From trial and error, he finally got his arms…
- The Upgrade w/ Ben Craughwell
E017 - Men Who Get The Best Result Do These Things...
In this episode, Ben discloses the top traits, trends and habits of his absolute best transformations.
- The Upgrade w/ Ben Craughwell
E016 - 5 Vital Steps To Getting A 6 Pack
In this episode, Ben gives you his top 5 steps to getting a 6 pack. From 16 years of trial and error, Ben has tried everything - he will share with you the…
- The Upgrade w/ Ben Craughwell
E015 - My 5 Essentials For Pre-Workout Nutrition
In this episode, ben delves into the top 5 essentials he implements before each session so that he can hit PBs and have an amazing workout every single time…
- The Upgrade w/ Ben Craughwell
E014 - My Top Testosterone Boosting Foods
In this episode, Ben delves into the top 4 minerals you need in your diet to optimise and boost your natural testosterone production. These will in turn make…
- The Upgrade w/ Ben Craughwell
E013 - Top Supplements For Fat Loss & Muscle Gain
In this episode, Ben delves into his list of supplements that he has found made a difference in his journey to getting lean and muscular.
- The Upgrade w/ Ben Craughwell
E012 - Steroids: My Experience [The Benefits & Negative Effects]
In this episode, Ben explores his experience of starting steroids at the age of 18, the negative effects this has had on his life, and also, the benefits he…
- The Upgrade w/ Ben Craughwell
E011 - How To Break Through Fat Loss Plateaus
In this episode, Ben explains his "loaded gun" approach to fat loss. You'll learn his exact strategy to getting lean properly, without getting stuck in a…
- The Upgrade w/ Ben Craughwell
E010 - How To Get In Shape & Keep Your Social Life
In this episode, Ben explains his 6 step strategy to maintain a social life and still eat junk food while getting lean and muscular.
- The Upgrade w/ Ben Craughwell
E009 - 14 Sleep Hacks To Improve Fat Loss & Muscle Gain
In this episode, Ben gives you 14 sleep hacks he utilises to improve his sleep quality and therefore skyrocket fat loss and muscle gain. You'll have access to…
- The Upgrade w/ Ben Craughwell
E008 - How To Speed Up Your Progress By Mastering Recovery
In this episode, Ben explains the pitfalls of training without prioritising recovery, how to maximise your recovery outside of the gym so that you can see far…
- The Upgrade w/ Ben Craughwell
E007 - How To Maximise Your Workout Performance To Skyrocket Results
In this episode, Ben does a deep dive into pre-, intra-, and postworkout nutrition - all of which he has tried and tested over the years. By implementing the…
- The Upgrade w/ Ben Craughwell
E006 - The 7 ’Big Rocks’ To Upgrade Your Physique
In this episode, Ben delves into the 7 "big rocks" or fundamentals that are going to make up 99% of your progress. You'll learn from the mistakes he's made…
- The Upgrade w/ Ben Craughwell
E005 - How To Structure Your Nutrition To Maximise Results
In this podcast, Ben explains what is optimal when it comes to structuring your nutrition for the best results with fat loss and muscle gain - how many meals…
- The Upgrade w/ Ben Craughwell
E004 - 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
E003 - 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…