The Upgrade w/ Ben Craughwell

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, alongside how much protein, carbohydrates and fat. 

What separates the physical role models from the dads who’ve let themselves go?

You can hire a coach and say you want to change. But are you actually willing to be coached?

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 final boss, and why so many guys quit or change their approach just as they’re making progress. In episode 238, Ben will tackle the frustration of getting leaner everywhere except where you want it most.

You lose the weight, but instead of looking lean and muscular, you look smaller, flatter, or softer than you expected. Why?

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 consistently are two completely different things. In this episode, Ben breaks down 10 reasons why having a coach can completely change your results.

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 down what the stack actually is.

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.

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 reasonably well, and still feel like you look softer, smaller, or more average than the amount of effort you’re putting in, one of these mistakes could be the reason.

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 often falls short, what may be missing from your current approach, and why training harder is not always the answer when your nutrition, accountability and overall strategy are not properly aligned.

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. You’ll learn how to identify what is actually holding you back, what adjustments may be needed, and how to avoid making the process harder than it needs to be.

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 overcomplicating the basics to following approaches that were never sustainable, these lessons could save you months of wasted effort and make getting lean far more straightforward.

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 moving forward when progress slows. A simple concept, but one that could completely change the way you approach getting lean

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 calculate the calories and macros you actually need to lose body fat while maintaining muscle, strength and performance. He breaks down how to set your calorie target, determine your protein, carbohydrate and fat intake, and adjust the numbers...

AI is making your life easier, faster and more efficient. But it may also be making you fatter, weaker and less capable.

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 with clients to maximise muscle growth while keeping fat gain to an absolute minimum.

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 small setback becoming another month of starting over.

Most men overcomplicate getting into shape. They obsess over the tiny details - the perfect exercise, the best supplement, the exact meal timing, the most optimal split - while ignoring the basics that actually move the needle. In this episode, Ben will break down the 10% of actions that produce 90% of your results.

In this episode, Ben will break down what alcohol actually does to your fat loss, muscle growth, recovery, sleep, hormones, cravings, and training performance. We also cover why alcohol can quietly ruin your progress even when your calories look “fine,” how to drink without completely derailing your week, and the simple rules he gives clients who want to enjoy a social life while still getting in...

In this episode, Ben breaks down one of the uncomfortable truths most men avoid: getting the body you want is going to require pain.

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. It’s usually just code for wanting to lose fat, build muscle, look leaner, feel tighter, and finally have your body reflect the work you’re putting in. The problem is most men approach it completely backwards. They slash calories, do more card...

In this episode, Ben delves into the two biggest reasons men stay out of shape and stuck, year after year.

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 episode, Ben will break down how to build a chest like Hercules: the key exercises that actually grow your pecs, how to structure your training for size and strength, the biggest mistakes holding most men back, and why chasing a bigger bench isn’t...

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 walks you through the exact morning routine he uses to improve energy, control hunger, increase productivity and create the best possible environment for building muscle while staying lean.

So many men jump from program to program, chase supplements, and look for shortcuts instead of mastering the fundamentals that actually create an impressive physique. In this episode, Ben breaks down exactly how to build so much muscle that people start asking if you're taking steroids.