The Upgrade w/ Ben Craughwell

E014 - My Top Testosterone Boosting Foods

In this episode, Ben delves into the top 4 minerals you need in your diet to optimise and boost your natural testosterone production. These will in turn make your journey to getting lean and muscular far easier. 

E013 - Top Supplements For Fat Loss & Muscle Gain

In this episode, Ben delves into his list of supplements that he has found made a difference in his journey to getting lean and muscular.

E012 - Steroids: My Experience [The Benefits & Negative Effects]

In this episode, Ben explores his experience of starting steroids at the age of 18, the negative effects this has had on his life, and also, the benefits he got from them. 

E011 - How To Break Through Fat Loss Plateaus

In this episode, Ben explains his "loaded gun" approach to fat loss. You'll learn his exact strategy to getting lean properly, without getting stuck in a plateau or backing yourself into a corner too soon.

E010 - How To Get In Shape & Keep Your Social Life

In this episode, Ben explains his 6 step strategy to maintain a social life and still eat junk food while getting lean and muscular. 

E009 - 14 Sleep Hacks To Improve Fat Loss & Muscle Gain

In this episode, Ben gives you 14 sleep hacks he utilises to improve his sleep quality and therefore skyrocket fat loss and muscle gain. You'll have access to 15 years of sleep trial and error so that you can skip to what works.

E008 - How To Speed Up Your Progress By Mastering Recovery

In this episode, Ben explains the pitfalls of training without prioritising recovery, how to maximise your recovery outside of the gym so that you can see far more progress with your physique, and the recovery modalities to avoid.

E007 - How To Maximise Your Workout Performance To Skyrocket Results

In this episode, Ben does a deep dive into pre-, intra-, and postworkout nutrition - all of which he has tried and tested over the years. By implementing the steps Ben provides, you're going to notice a huge jump in training performance, which in turn will carry over hugely to your fat loss and muscle gain efforts. 

E006 - The 7 ’Big Rocks’ To Upgrade Your Physique

In this episode, Ben delves into the 7 "big rocks" or fundamentals that are going to make up 99% of your progress. You'll learn from the mistakes he's made with these 7 fundamentals over the past almost two decades, which is going to save you a tonne of potentially wasted time. 

E005 - How To Structure Your Nutrition To Maximise Results

In this podcast, Ben explains what is optimal when it comes to structuring your nutrition for the best results with fat loss and muscle gain - how many meals, how much protein, meal timing and more.