The Upgrade w/ Ben Craughwell

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

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.

AI is making your life easier, faster and more efficient. But it may also be making you fatter, weaker and less capable.

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.

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.

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.

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.

In this episode, Ben breaks down one of the uncomfortable truths most men avoid: getting the body you want is going to require pain.

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.

In this episode, Ben delves into the two biggest reasons men stay out of shape and stuck, year after year.