The Upgrade w/ Ben Craughwell

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.

E195 - Why Eating Less Is Making You Fatter

Most high performing executives assume the solution to stubborn body fat is simple. Eat less.
So they cut calories again. Skip meals. Add more cardio. Push harder.
And the scale stops moving.
Or worse. They start gaining fat while eating less than ever.
This is the exact trap that keeps busy executives stuck in the same frustrating plateau for years.
In this episode Ben breaks down why aggressive dieting backfires, why your metabolism adapts faster than you think, and how constantly eating less slowly turns your body into a fat storing machine.
You’ll learn why the typical “eat less move more” advice completely fails for high stress professionals, how chronic calorie restriction destroys training performance and recovery, and why muscle loss quietly lowers the number of calories your body burns every day.
He explains the system he uses with high earning professionals to break fat loss plateaus without starving themselves. How to restore metabolic output, rebuild lean muscle, and create a structure that works with a demanding career instead of fighting against it.

E194 - 13 Hacks For A Better Workout

Most men think they need more motivation to train harder.
They don’t.
What they actually need is a better system.
Because if you’re already someone who shows up to the gym, the difference between average results and an elite physique usually comes down to small adjustments that massively improve the quality of your training.
Tiny things that compound over months and years.
In this episode, Ben will break down 13 practical hacks that instantly upgrade your workouts so you get more results from the same amount of time in the gym.

E193 - Do This Before Ozempic

Most men looking at Ozempic are chasing a shortcut. But the real problem usually is not a lack of medication. It is a lack of structure.
 
In this episode we break down the exact steps to fix your training, nutrition, and lifestyle before you ever consider using weight loss drugs. Because most driven men over 35 can get lean, strong, and in control of their body without relying on injections.
 
If you are thinking about Ozempic or any other weight loss drug, listen to this first.

E192 - Stop Doing This If You Want To Get Into Shape

If you’re a high performing man and want to get into the best shape of your life, stop doing this common thing. 

E191 - The Mindset Shift Needed To Get In Shape

Most high performing men don’t struggle with fat loss because of a lack of information.
They struggle because they’re thinking about it wrong.
In this episode, Ben breaks down the mindset shift required to actually get in shape and stay there.