The Upgrade w/ Ben Craughwell

In this episode, Ben discusses his top methods for meal planning to get the best results possible. 

In this episode, Ben discusses the importance of listening to those who have walked the walk.

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 sustain for a decade has no place in your plan right now. Extreme calories, rigid meal plans, all-or-nothing training, cutting out foods you enjoy… it might work for a few weeks, but it’s exactly what leads to rebounds, frustration, and starti...

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 sabotage your progress, even when you feel like you’re doing everything right. If you’ve ever felt like you’re working hard but your body isn’t changing, this will show you exactly why and what to fix. No fluff. Just the real reasons you’re not...

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 episode, Ben will break down why lower belly fat and love handles are usually the last places to lean out, why endless ab exercises won’t fix it, and the common mistakes high-performing men make when trying to get lean.

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 harder. And the scale stops moving. Or worse. They start gaining fat while eating less than ever. This is the exact trap that keeps busy executives stuck in the same frustrating plateau for years. In this episode Ben breaks down why aggressive...

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 up to the gym, the difference between average results and an elite physique usually comes down to small adjustments that massively improve the quality of your training. Tiny things that compound over months and years. In this episode, Ben wil...

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 break down the exact steps to fix your training, nutrition, and lifestyle before you ever consider using weight loss drugs. Because most driven men over 35 can get lean, strong, and in control of their body without relying on injections.   If...

If you’re a high performing man and want to get into the best shape of your life, stop doing this common thing. 

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, Ben breaks down the mindset shift required to actually get in shape and stay there.

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 cuts almost always backfire for busy CEOs, executives and business owners over 35.

High blood pressure isn’t just “a bit high.” It’s silent, progressive, and responsible for heart attacks, strokes, kidney failure, erectile dysfunction, and early death. Most men never feel it rising. They train. They eat “pretty well.” They assume they’re fine. Meanwhile their arteries stiffen, their heart thickens, and damage accumulates year after year. In this episode Ben will break down how t...

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 off when work gets busy, sleep drops, or motivation disappears. In this episode, Ben will break down why relying on discipline alone keeps people stuck in the same start stop cycle, and why the people who stay lean, strong, and consistent d...

In this episode, Ben details his exact systems and tactics that he uses to get men over 30 jacked and shredded.

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 - and what actually separates the men who build top 1% physiques from everyone else.

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 “stuck” physically even though they’re working hard, eating reasonably well, and staying consistent. The issue is almost never effort. 

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 or wrecking your life.

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 train, work hard, and want more.

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 fundamentals are off - and most guys are unknowingly sabotaging muscle growth every week. In this episode, Ben will break down 21 of the most common reasons you’re not building muscle yet, and the simple fixes that actually 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 mood. In this episode Ben will break down how to train your brain to crave hard work instead of avoiding it, so lifting, meal prep, and saying no to junk stops feeling like a constant battle. You will learn how to build the kind of discipline...

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 point they’re actually about to break through.

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 things right. If you’re a busy professional, business owner or exec who has been stuck with the same midsection for years, this will show you exactly what’s been missing.

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 January and want a way of training and eating that fits the rest of your life, this episode will help you reframe how you think about fitness for good.

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 muscular as possible. 

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 little bit of short term sacrifice is the only way to unlock long term freedom - more confidence, better discipline, and a physique that doesn’t yo-yo every few months.