The Upgrade w/ Ben Craughwell

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.

E160 - How To Add 10lbs Of Muscle To Your Frame Over 35

Building muscle in your late 30s and beyond isn’t about training like you did in your 20s - it’s about training smarter, eating with purpose, and recovering like it matters. In this episode, Ben will break down the exact strategy to add 10lbs of quality muscle without wrecking your joints, tanking your hormones, or living in the gym. 

E159 - 11 Reality Checks For Men Who Aren’t Making Progress

If you're stuck in the same cycle month after month - training hard, watching your diet, but still not seeing real results - this episode is for you. Ben gets brutally honest about the 11 key reasons men stall out with their physique goals. 

E158 - Why Insecurity Is A Good Thing

In this episode, Ben delves into how you can utilise insecurity to your advantage, especially when it comes to getting into shape. 

E157 - 8 Muscle Building Tips For Men Over 30

In this episode, Ben breaks down 8 key strategies every man over 30 should know to build muscle effectively. Whether you're getting back into training or want to finally see real progress, these tips cover what actually works when your body, lifestyle, and recovery aren't the same as they were in your 20s. 

E156 - The Devil in Your Fitness Routine

In this episode, Ben uncovers how the same forces that sabotage your mindset can just as easily destroy your progress in fitness. Whether it's procrastination, distraction, or self-doubt, Napoleon Hill's concept of "drifting" shows up every time you skip a workout, justify poor nutrition, or give in to comfort over consistency.
He will break down how the "devil" operates in your routine - and more importantly, how to outwit it. This is a conversation about discipline, direction, and taking full ownership of your results. If you're stuck in cycles or feel like your progress keeps stalling, this one will hit home.

E155 - You're Not Plateaued - You're Just Missing This One Thing

Think you’ve hit a plateau? Think again. In this episode, Ben dives into the real reason your fat loss, muscle gain, or performance has stalled - and it's probably not what you think. You're not broken, your program isn’t ruined, and your results aren’t stuck forever. You’re just overlooking one critical element.