The Upgrade w/ Ben Craughwell

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.

E200 - How To Meal Prep For Maximum Results

In this episode, Ben discusses his top methods for meal planning to get the best results possible. 

E199 - Be Careful Who You Take Advice From

In this episode, Ben discusses the importance of listening to those who have walked the walk.

E198 - If You Can't Do It For A Decade, Don't Do It For A Day

Most fat loss plans fail for one simple reason. They’re built for short-term results, not real life.
In this episode, Ben breaks down why anything you can’t sustain for a decade has no place in your plan right now.
Extreme calories, rigid meal plans, all-or-nothing training, cutting out foods you enjoy… it might work for a few weeks, but it’s exactly what leads to rebounds, frustration, and starting over again.
We talk about how to build a physique with habits that actually last. Training you don’t burn out from, nutrition you can stick to, and a lifestyle that supports being lean without constantly thinking about it.
If you’re tired of swinging between being “on” and “off,” this will shift how you approach fat loss for good.

E197 - 6 Things Sabotaging Your Fat Loss

Most men fail because they’re unknowingly doing the exact things that keep them stuck.
In this episode, Ben breaks down the 6 biggest mistakes that quietly sabotage your progress, even when you feel like you’re doing everything right.
If you’ve ever felt like you’re working hard but your body isn’t changing, this will show you exactly why and what to fix.
No fluff. Just the real reasons you’re not getting lean, and how to finally turn it around.

E196 - How To Get Rid Of Lower Belly Fat & Love Handles

Most men who train consistently still carry fat around the lower stomach and sides, because the way they’re approaching fat loss is completely wrong.
In this episode, Ben will break down why lower belly fat and love handles are usually the last places to lean out, why endless ab exercises won’t fix it, and the common mistakes high-performing men make when trying to get lean.