The Upgrade w/ Ben Craughwell

E210 - The Testosterone Crisis No One Is Talking About

In this episode, Ben will break down the testosterone crisis that’s quietly affecting millions of men.
Low energy. Brain fog. Poor sleep. Low motivation. Increased body fat. Weak training performance. Declining sex drive. Most men think it’s just stress, getting older, or “part of being busy” - but in many cases, testosterone levels are far below where they should be.
He discusses why testosterone levels are dropping across the board, the lifestyle factors destroying men’s hormones, and the mistakes guys make when trying to fix it.

E209 - Should You Take Retatrutide?

Retatrutide is one of the newest weight loss drugs getting a lot of attention right now.
Appetite suppression. Reduced food noise. Rapid fat loss.
But just because something works does not mean it makes sense for you.
In this episode, Ben breaks down what Retatrutide actually is, how it works, and where it fits into the bigger picture of getting lean and staying lean.
Medical disclaimer:
This episode is for informational purposes only and does not constitute medical advice. Retatrutide is still under investigation and not widely approved for general use. Any decision to use medications or peptides should be made with a qualified medical professional who understands your individual health history.

E208 - 11 Steps To Get A Jacked & Lean Physique

Most men Ben speaks to aren’t lacking effort at all, it's structure that's the problem.
They train hard, try different diets, stay “kind of consistent”… and still look the same year after year.
In this episode, Ben breaks down the exact 11 steps required to build a jacked, lean physique without guesswork or extremes.
This is the system used inside the program with high-performing men who want results that actually last.

E207 - Should You Take Peptides?

Peptides are everywhere right now.
From fat loss and muscle growth to recovery, sleep, and anti-aging, they’re being sold as the shortcut most men think they’ve been missing.
But do they actually deliver… or are they just another expensive distraction?
In this episode, Ben breaks down what peptides are, how they work, and whether they’re worth your time, money, and attention if your goal is to get lean, build muscle, and stay that way long term.

E206 - How To Train For Muscle Growth (Beginner To Advanced)

Whether you’re just starting in the gym or you’ve been training for years, muscle growth comes down to the same core principles, but most men either overcomplicate it or completely miss the fundamentals.
In this episode, Ben delves into exactly how to train for muscle growth from beginner to advanced, and how your training needs to evolve as you get stronger, more experienced, and harder to grow.

E205 - The Difference Between Losing Weight Vs Losing Fat

Most men say they want to lose weight.
But if your goal is to get jacked, losing weight isn’t the goal, losing fat is.
In this episode, Ben will break down the difference between losing weight vs losing fat.

E204 - 11 Muscle Building Mistakes Men Over 35 Make

Most men over 35 aren’t failing because they’re not working hard enough. They’re failing because they’re doing the wrong things consistently.
In this episode, Ben breaks down the 11 biggest muscle-building mistakes that keep high-performing men stuck looking the same year after year, despite training regularly and eating “pretty well.”

E203 - The Best Way to Take TRT (My Experience)

In this episode, Ben dissects exactly how he approaches testosterone replacement based on real-world experience, not theory. What actually works, what causes problems, and how to get the benefits without wrecking your health, physique, or long-term hormones.

E202 - The #1 Performance Enhancer For Men Trying To Get Into Shape

In this episode, Ben discusses the number one thing that sets men in phenomenal shape apart from those that stay looking the exact same year after year. 

E201 - The 5 Levels of Nutrition When Trying To Get Shredded

In this episode, Ben breaks down the 5 Levels of Nutrition you need to master if your goal is to get lean, defined, and truly shredded over 35 without wasting years in the gym with no result.