The Upgrade w/ Ben Craughwell

In this episode, Ben dives into his methods to lower cortisol - the stress hormone - which significantly impacts our health, performance and results as men. 

In this episode, Ben lists his top 15 harsh fat loss truths that he knows now at 30, but wishes he knew at 20. 

In this episode, Ben details the top 7 systems he put in place which helped him to lose almost 100lbs of body fat recently. 

In this episode, Ben delves into the top 10 biggest mistakes he's made over the last (almost) two decades of being in the gym, that hampered him making progress with his body. 

In this episode, Ben delves into pre-, intra- and post-workout nutrition. Without optimising this, we can leave a lot of gains on the table. 

In this episode, Ben discusses his experience with low testosterone, what the top signs of this are in men, and how to combat it. 

In this episode, Ben delves into his experiences with men who are in great shape - the types of traits they have that they've developed over time that lead to phenomenal results. 

In this episode, Ben explains the top 7 things that are killing your fat loss and muscle gain progress - and what to do about each of them. 

In this episode, Ben talks you through his experience with Rucking - which is walking with additional weight, like a loaded up a rucksack or carrier with specially designed 'ruck plates', or a weighted vest - and how this can get you jacked and lean. 

In this episode, Ben dives into 4 solid ways he's found make fat loss much easier over 30, considering we often have to do things a little bit differently as we get older.

In this episode, Ben goes over his top ways to stop food cravings when you're trying to shred body fat. There is nothing more of a detriment to consistency than food cravings that derail progress, so this episode should help you to dial in your consistency, stay full as much as possible and find fat loss much easier. 

In this episode, Ben discusses the top foods you can add to your diet on a daily basis to make fat loss and muscle gain easier. 

In this episode, Ben describes the exact macro and calorie protocol he uses to get men shredding fat fast.

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 wants to shed light on what worked for him to improve his fertility and become a dad.

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 gives you an insight into what he does to make muscle gain much easier now compared to when he was younger. 

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 methods needed to get a phenomenal result, which differ to that of someone who was in their 20s.

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 episode aims to identify if you're falling into this trap and how to avoid it. 

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 best results possible for him.

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 would have saved him a significant amount of time and energy. 

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 and why, to save you a tonne of wasted time. 

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 to getting lean and muscular is smoother.

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 gives his tactics to get just the right amount boxed off. 

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. 

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 goal, without falling off track because it's too difficult.