The Upgrade w/ Ben Craughwell

E170 - 7 Steps To Become Disciplined

You don’t need more motivation - you need a system. In this episode, I will break down a simple, repeatable framework for building unshakeable discipline so you can get leaner, stronger, and no longer needing to rely on motivation.

E169 - Throwback: How To Start Your Fat Loss Phase Properly

In this podcast, Ben illustrates how to work out your specific macros and calories in order to get lean. From a decade of winging it, to nearly a decade of doing it correctly, Ben has gone through trial and error over and over again so that you don't have to. 

E168 - Levelling Up Your Fitness: Why Most Men Stay Stuck in the Same Loop

Most men in their 30s, 40s, and 50s think they’re working hard in the gym and with their nutrition… but in reality, they’re just replaying the same level over and over again. In this episode, Ben will break down why so many guys lose 20 pounds, stall, and stay stuck - and how to finally level up. Think of your fitness journey like a video game: once you beat the “Level 2 boss” of eating clean and training, you need to face the more advanced challenges like tracking macros, progressive overload, and dialling in your sleep.

E167 - Stop Trying To Shred Body Fat Like You're In Your 20s, Do This Instead

Still slashing calories, smashing HIIT, and hoping for 20-something results? If you’re 35+, that playbook backfires: slower recovery, lower anabolic drive, higher stress load, and more muscle loss. In this episode, Ben lays out the 30s, 40s, 50s shredding framework that actually works - built around muscle retention, recovery, and smart nutrition you can sustain with a busy life.

E166 - How To Get Jacked & Strong Arms

Getting bigger, stronger arms isn’t just about endless curls. In this episode, Ben will break down the exact strategies high-performing men over 35 can use to build arms that actually look powerful.
You’ll discover:
The key lifts that create arm size and strength (beyond bicep curls)
How to train volume and intensity the right way
Nutrition hacks that drive muscle growth in your arms
Why most men never see real progress - and how to avoid their mistakes
If your goal is to walk into a room with sleeves that actually fit tight around your arms, this episode is your roadmap.

E165 - The Best Supplements For Men Over 35

In this episode, Ben breaks down the best supplements for men over 35 who want to build muscle, boost energy, and feel younger. Once you pass your mid-thirties, the way your body responds to training and nutrition starts to shift.. and the right supplements can make a big difference.
I cover what’s worth your money and what’s not, the exact role each supplement plays in supporting strength, recovery, hormones, and overall health, and how to avoid the marketing hype that leads so many men astray.
Whether your goal is to pack on lean size, shed stubborn fat, or simply perform at your peak as a busy professional or dad, this episode gives you a clear roadmap for the most effective supplements to add to your daily routine.

E164 - How To Avoid Looking Skinny Fat & Hit Your Protein Intake With Ease

In this episode, Ben breaks down the exact steps to avoid the dreaded skinny fat look and finally build the lean, muscular physique you’ve been chasing. You’ll learn why protein intake is the cornerstone of getting results, how much you actually need, and the simplest strategies to hit your daily target without overcomplicating your diet. Whether you’re struggling to stay consistent with nutrition or just want a smarter way to fuel your training, this episode will give you a clear path forward.

E163 - The Real Reason Men Get Results (and Others Don’t)

Why do some men consistently crush their goals while others stay stuck year after year? It’s not luck, genetics, or some secret hack. In this episode, Ben delves into the real difference between men who build the body, life, and discipline they want, and the ones who stay stuck forever.

E162 - 18 Hacks To Naturally Raise Your Testosterone

Testosterone isn’t just about muscle growth.. it’s the foundation for energy, drive, confidence, and overall health. In this episode, Ben is breaking down 18 simple, science-backed strategies you can use to naturally boost your testosterone levels without relying on shortcuts or synthetic fixes.
From nutrition and training tweaks to lifestyle upgrades and daily habits, you’ll learn how to create an environment where your body thrives hormonally. Whether you’re looking to build more muscle, burn fat, sharpen your focus, or just feel like your strongest self again, these hacks will give you the edge.

E161 - How To Shred 20lbs & Get Abs

If you’ve been putting the work in at the gym but still can’t see your abs, this episode is your wake-up call. Ben will break down the exact process to drop 20 pounds of body fat while building lean muscle - without endless cardio or starving yourself.