The Upgrade w/ Ben Craughwell

Ben Craughwell

Welcome to The Upgrade with Ben Craughwell. On this podcast, you’ll hear how to upgrade your physique and performance, and the many failures and lessons Ben has learned along the way.

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23 episodes
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Avg 18 min
English

Episodes 23

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#235
Tuesday · 15 min
E235 - The Wolverine Stack (Peptide Protocol)
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.
#234
August 31 · 22 min
E234 - [Throwback] Why You're Not Making Progress & How To Fix It
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.
#233
August 24 · 27 min
E233 - 7 Mistakes Men Over 40 Make When Trying To Build Muscle & Get Lean
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.
#232
August 16 · 14 min
E232 - Why Your Personal Trainer Failed You
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.
#231
August 9 · 13 min
E231 - Not Dropping Body Fat Fast Enough?
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.
#230
August 2 · 20 min
E230 - 7 Nutrition Mistakes I Made So You Can Avoid Them
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.
#229
July 28 · 11 min
E229 - 1 Quick Mindset Shift To Get Shredded
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
#228
July 20 · 10 min
E228 - How To Workout Your Calories & Macros To Get Shredded
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 based on your weekly progress.
#227
July 17 · 12 min
E227 - Why AI Is Making You Fat & Weak
AI is making your life easier, faster and more efficient. But it may also be making you fatter, weaker and less capable.
#226
July 14 · 21 min
E226 - My Gaining Phase Protocol
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.
#225
July 10 · 7 min
E225 - Why You Need To Recover Quickly From Mistakes
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.
#224
July 6 · 19 min
E224 - Don't Get Lost In The Weeds
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.
#223
July 4 · 15 min
E223 - Can You Drink Alcohol & Get Jacked?
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 the best shape of their lives.
#222
June 30 · 21 min
E222 - You Need To Be In Pain To Get The Body You Want
In this episode, Ben breaks down one of the uncomfortable truths most men avoid: getting the body you want is going to require pain.
#221
June 26 · 15 min
E221 - Why You Need To Stop Trying To "Tone Up"
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 cardio, train lighter, chase the burn, and avoid properly building muscle because they’re scared of getting “bulky.” But if you want a lean, athletic, defined body, you need to stop training like you’re trying to shrink yourself and start training like you’re trying to build something.
#220
June 22 · 12 min
E220 - Two Reasons Why You're Not In Shape
In this episode, Ben delves into the two biggest reasons men stay out of shape and stuck, year after year.
#219
June 18 · 24 min
E219 - How To Build A Chest Like Hercules
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 always the same thing as building a better chest.
#218
June 15 · 25 min
E218 - My Morning Routine To Prime My Day
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.
#217
June 11 · 20 min
E217 - How To Build So Much Muscle Your Friends Think You're Taking Steroids
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.
#216
June 8 · 32 min
E216 - 10 Reasons Your Fat Loss is Slow
In this episode, Ben will break down the 10 most common reasons men struggle to lose body fat, even when they feel like they're doing everything right.

Showing 1–20 of 23 episodes