The Upgrade w/ Ben Craughwell

E154 - 17 Hacks To Drop Body Fat Faster Over 35

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’s for you.

E153 - How Testosterone Really Shapes Your Personality Over 35

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, irritability, or just feel “off,” this conversation breaks down what’s hormonal and what you can actually do about it.

E152 - The #1 Reason Men Over 35 Fail To Build A Lean, Jacked Physique

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.

E151 - 13 Hard Lessons I've Learned After 20 Years In The Pursuit of Getting Jacked

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. 

E150 - Good Vs. Bad Coaches: What You Need To Look Out For

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 for, and how to make sure you're investing in the right person to guide your growth.

E149 - 10 Rules To Set Yourself Up For A Solid Transformation

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. 

E148 - 8 Standards That Shape Strong Men

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.

E147 - Exactly How I Approach Eating For Muscle Gain Vs Fat Loss

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
Whether you're trying to get jacked, get lean, or do both without spinning your wheels, this episode will give you a clear, actionable strategy.

E146 - Why Eating "Clean" Kept Me Fat For Years

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. 

E145 - The Dominance Hierarchy Of Getting Into Shape

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 prioritize like a pro and avoid the traps that stall 90% of men.