The Upgrade w/ Ben Craughwell

Not all coaches are created equal - and hiring the wrong one can cost you time, money, and motivation. In this episode, Ben breaks down the key differences between great coaches who get results… and those who don't have a clue how to get anyone into shape. Whether you're looking for a fitness coach, business mentor, or life strategist, you'll learn what red flags to avoid, what green flags to look...

In this episode, Ben will break down the 10 non-negotiable rules that lay the foundation for a powerful transformation. From mastering the basics to building systems that keep you consistent, these rules cut through the fluff and give you the clarity and structure you need to succeed. 

In this powerful episode, Ben breaks down the 8 non-negotiable standards that separate average from elite, and that every high-performing man should live by to get in the best shape of his life.  Whether you're just starting your fitness journey or looking to level up, this episode gives you a clear blueprint for what it takes to become a strong, capable, and high-value man in today’s world.

In this episode, Ben will break down exactly how he approaches eating differently when the goal is building muscle versus losing fat. You'll learn: The core nutrition principles that stay the same in both phases How I adjust calories, macros, and meal timing depending on the goal The specific foods I prioritize for muscle growth vs. fat loss How to avoid the most common mistakes people make Whethe...

You’re eating clean - grilled chicken, rice, veggies, no junk—and still not getting shredded. Sound familiar? In this episode, Ben reveals how his obsession with clean eating actually stalled his fat loss for years. If you're a high-performing man training hard but still stuck with stubborn body fat, this episode will show you why “clean” isn’t enough, and what to do instead. 

In this episode, Ben breaks down the real dominance hierarchy of fitness strategies: the habits, tools, and tactics that deliver undeniable results versus the ones that just make you feel productive. He is cutting through the fluff to help you focus on what actually works. If you’ve ever felt overwhelmed by conflicting advice or frustrated with slow progress, this conversation will help you priori...

In this episode, Ben breaks down exactly what it takes to stay mentally dialled in during your journey to jacked. If you’re tired of starting strong and falling off two weeks later, this one’s for you. We’re talking discipline over motivation, daily systems to keep you locked in, how to bounce back from setbacks without derailing your progress, and the real reason most guys never reach their full...

In this episode, Ben opens up about where it all started for him. He shares the early struggles, the mindset shifts that kept him going, and how the discipline he built in the gym started to bleed into every part of his life. 

In this episode, Ben will break down 15 powerful habits that high-performing men can implement immediately to build serious muscle, torch stubborn fat, and feel better than ever. From smarter training and strategic nutrition to recovery hacks and mindset shifts, you’ll get actionable steps you can actually stick to - even with a busy schedule. Whether you're just getting back into shape or pushing...

After 10+ years under the bar, in the trenches, and coaching others through their own transformations - there are some lessons you just don’t learn from a textbook or a YouTube video. In this episode, Ben is sharing 12 hard-earned truths from a decade in the gym - the kind of insights that can save you years of frustration, plateaus, and spinning your wheels. Whether you’re just getting started or...

You’ve dropped some weight, maybe even cleaned up your diet… but the mirror still doesn’t reflect the strong, athletic look you were aiming for. Instead, you’re stuck with the dreaded skinny fat physique - soft around the middle, no real muscle definition, and still not confident taking your shirt off. In this episode, Ben will unpack exactly why the skinny fat look happens to men over 35, and how...

Getting into shape after 35 isn’t the same game it was in your 20s - and if you’re still playing by those rules, you're setting yourself up for frustration, plateaus, and burnout. In this episode, Ben will break down the 11 brutal truths about getting lean, strong, and jacked as a high-performing man over 35… and more importantly, how to fix each one.

In this episode, Ben breaks down the simple, high-leverage strategies that high-performing men use to drop body fat, build muscle, and stay shredded - without turning their lives upside down. No crash diets, no endless cardio, no guessing games. Just no BS methods that work with your lifestyle, not against it.

Motivation is fleeting - but consistency builds bodies. In this episode, Ben dives into the mindset and systems that high-level men use to show up daily, even when they don’t feel like it. He breaks down the difference between discipline and motivation, the power of identity-based habits, and how structure frees you, not confines you. This episode gives you the blueprint to stay on course when the...

In this episode, Ben delves into the fitness missteps he made in his 20s. Now that he's in his 30s, he's shifted his approach and it’s made all the difference. He's sharing the hard lessons he learned, how he trains smarter (not harder) now, and the mindset shifts that have helped him build a more sustainable, balanced fitness routine. 

In this no-BS episode, Ben breaks down the 10 brutal realities of getting fit that no one warns you about.

In this episode, Ben breaks down the ultimate blueprint for building a strong, shredded, and muscular physique. Whether you're just starting your fitness journey or looking to fine-tune your approach, he will cover everything you need to know. 

Ever wonder why some men stay lean, muscular, and powerful year-round, while others struggle to make progress? It all comes down to one key habit—a habit that, when mastered, guarantees consistent muscle growth, fat loss, and elite-level physique results. 

If you're a man over 35, you’ve probably noticed that your energy levels and focus aren’t what they used to be. But here’s the good news—you can get them back, and in today’s episode, Ben will show you exactly how. If you want to feel mentally sharp, physically strong, and unstoppable in your 30s, 40s, and beyond—this episode is for you.

Is testosterone replacement therapy (TRT) the ultimate game-changer for energy, strength, and vitality—or is it just another overhyped trend? In this episode of The Upgrade, Ben dives deep into everything TRT. Join him as he explores how testosterone affects everything from muscle growth to mental clarity, and whether TRT is the key to reversing aging or just a quick fix with hidden downsides.  If...

In this episode, Ben delves into what you actually need to build muscle over 30. 

In this episode, Ben delves into the crucial mindset shift that successful need to overcome in order to achieve, and maintain, a six pack.

In this episode, Ben discusses the real reasons that you're working hard in the gym but not making the progress you want. 

In this episode, Ben delves into the whys and hows of plummeting testosterone levels worldwide, and how you can fix yours naturally. 

In this episode, Ben delves into one of the most common issues men face - trying to shred fat but losing muscle in the process - and how to fix it.