The Upgrade w/ Ben Craughwell

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. In this episode, Ben breaks down the single biggest mistake men make when trying to build muscle and strip fat at the same time, why it stalls results, and what to do instead to actually transform your physique. If you’ve been training hard b...

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, lean, powerful body training less than 5 hours per week - without sacrificing work, family, or performance.

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 down 12 brutally honest truths about building muscle and staying lean as you age.

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 how to fuel your workouts for maximum performance and faster fat loss. You’ll learn: The ideal timing for your preworkout meal How to balance carbs, protein, and fats to train harder and recover faster What to avoid eating before the gym (and...

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 see visible progress fast.

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 you can get leaner, stronger, and no longer needing to rely on motivation.

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 doing it correctly, Ben has gone through trial and error over and over again so that you don't have to. 

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 and over again. In this episode, Ben will break down why so many guys lose 20 pounds, stall, and stay stuck - and how to finally level up. Think of your fitness journey like a video game: once you beat the “Level 2 boss” of eating clean and...

Still slashing calories, smashing HIIT, and hoping for 20-something results? If you’re 35+, that playbook backfires: slower recovery, lower anabolic drive, higher stress load, and more muscle loss. In this episode, Ben lays out the 30s, 40s, 50s shredding framework that actually works - built around muscle retention, recovery, and smart nutrition you can sustain with a busy life.

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 build arms that actually look powerful. You’ll discover: The key lifts that create arm size and strength (beyond bicep curls) How to train volume and intensity the right way Nutrition hacks that drive muscle growth in your arms Why most men...

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 mid-thirties, the way your body responds to training and nutrition starts to shift.. and the right supplements can make a big difference. I cover what’s worth your money and what’s not, the exact role each supplement plays in supporting strength, recove...

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 learn why protein intake is the cornerstone of getting results, how much you actually need, and the simplest strategies to hit your daily target without overcomplicating your diet. Whether you’re struggling to stay consistent with nutrition...

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 delves into the real difference between men who build the body, life, and discipline they want, and the ones who stay stuck forever.

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 simple, science-backed strategies you can use to naturally boost your testosterone levels without relying on shortcuts or synthetic fixes. From nutrition and training tweaks to lifestyle upgrades and daily habits, you’ll learn how to create a...

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 pounds of body fat while building lean muscle - without endless cardio or starving yourself.

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 like it matters. In this episode, Ben will break down the exact strategy to add 10lbs of quality muscle without wrecking your joints, tanking your hormones, or living in the gym. 

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 brutally honest about the 11 key reasons men stall out with their physique goals. 

In this episode, Ben delves into how you can utilise insecurity to your advantage, especially when it comes to getting into shape. 

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 to finally see real progress, these tips cover what actually works when your body, lifestyle, and recovery aren't the same as they were in your 20s. 

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, distraction, or self-doubt, Napoleon Hill's concept of "drifting" shows up every time you skip a workout, justify poor nutrition, or give in to comfort over consistency. He will break down how the "devil" operates in your routine - and more...

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 probably not what you think. You're not broken, your program isn’t ruined, and your results aren’t stuck forever. You’re just overlooking one critical element. 

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 with cardio. From training tweaks and nutrition upgrades to recovery strategies and mindset shifts, this is your no-BS guide to accelerating fat loss in a smart, sustainable way. If you're stuck despite eating clean and training hard, this one’...

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 impacts your mood, motivation, confidence, risk tolerance, and emotional resilience as you age. Especially after 35, when levels naturally decline, the shifts can be subtle but powerful. Whether you’re navigating brain fog, low drive, irritabilit...

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 single biggest reason most men over 35 hit a wall with their physique goals. You’ll learn what’s actually holding you back, and what to focus on instead if you want visible muscle, low body fat, and lasting energy.

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 playbook for anyone serious about building the best possible physique.