The Upgrade w/ Ben Craughwell

E141 - 12 Lessons From A Decade In the Gym

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 deep into your lifting journey, these are the principles that stand the test of time - not trends.

E140 - How To Avoid The Skinny Fat Look Over 35

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 to finally break free of it. 

E139 - The 11 Brutal Truths Of Getting Into Shape Over 35

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.

E138 - Getting Lean Over 30 Is Simple If You Follow This Approach

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.

E137 - How High Level Men Stay Consistent Without Relying On Motivation

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 initial hype fades.

E136 - Workout Mistakes I Made In My 20s That I'm Avoiding In My 30s

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. 

E135 - The 10 Brutal Realities Of Getting Into Shape That No One Talks About

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

E134 - The Roadmap To Getting A Jacked, Lean & Muscular Body

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. 

E133 - The One Habit That Separates Jacked Men From The Rest

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. 

E132 - How To Increase Energy & Focus As A Man Over 35

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.