The Upgrade w/ Ben Craughwell

E147 - Exactly How I Approach Eating For Muscle Gain Vs Fat Loss

In this episode, Ben will break down exactly how he approaches eating differently when the goal is building muscle versus losing fat.
You'll learn:
The core nutrition principles that stay the same in both phases
How I adjust calories, macros, and meal timing depending on the goal
The specific foods I prioritize for muscle growth vs. fat loss
How to avoid the most common mistakes people make
Whether you're trying to get jacked, get lean, or do both without spinning your wheels, this episode will give you a clear, actionable strategy.

E146 - Why Eating "Clean" Kept Me Fat For Years

You’re eating clean - grilled chicken, rice, veggies, no junk—and still not getting shredded. Sound familiar? In this episode, Ben reveals how his obsession with clean eating actually stalled his fat loss for years. If you're a high-performing man training hard but still stuck with stubborn body fat, this episode will show you why “clean” isn’t enough, and what to do instead. 

E145 - The Dominance Hierarchy Of Getting Into Shape

In this episode, Ben breaks down the real dominance hierarchy of fitness strategies: the habits, tools, and tactics that deliver undeniable results versus the ones that just make you feel productive. He is cutting through the fluff to help you focus on what actually works.
If you’ve ever felt overwhelmed by conflicting advice or frustrated with slow progress, this conversation will help you prioritize like a pro and avoid the traps that stall 90% of men.

E144 - How To Stay Locked In 24/7 When Trying To Get Jacked

In this episode, Ben breaks down exactly what it takes to stay mentally dialled in during your journey to jacked. If you’re tired of starting strong and falling off two weeks later, this one’s for you. We’re talking discipline over motivation, daily systems to keep you locked in, how to bounce back from setbacks without derailing your progress, and the real reason most guys never reach their full potential. Whether you're bulking, cutting, or somewhere in between, learn how to flip the switch and keep it on.

E143 - How Getting Fit Can Be The Ultimate Self Development Journey

In this episode, Ben opens up about where it all started for him. He shares the early struggles, the mindset shifts that kept him going, and how the discipline he built in the gym started to bleed into every part of his life. 

E142 - 15 Habits To Help Get Jacked & Shredded Over 35

In this episode, Ben will break down 15 powerful habits that high-performing men can implement immediately to build serious muscle, torch stubborn fat, and feel better than ever. From smarter training and strategic nutrition to recovery hacks and mindset shifts, you’ll get actionable steps you can actually stick to - even with a busy schedule. Whether you're just getting back into shape or pushing for your best body yet, these habits are the foundation for lasting transformation.

E141 - 12 Lessons From A Decade In the Gym

After 10+ years under the bar, in the trenches, and coaching others through their own transformations - there are some lessons you just don’t learn from a textbook or a YouTube video.
In this episode, Ben is sharing 12 hard-earned truths from a decade in the gym - the kind of insights that can save you years of frustration, plateaus, and spinning your wheels.
Whether you’re just getting started or deep into your lifting journey, these are the principles that stand the test of time - not trends.

E140 - How To Avoid The Skinny Fat Look Over 35

You’ve dropped some weight, maybe even cleaned up your diet… but the mirror still doesn’t reflect the strong, athletic look you were aiming for. Instead, you’re stuck with the dreaded skinny fat physique - soft around the middle, no real muscle definition, and still not confident taking your shirt off.
In this episode, Ben will unpack exactly why the skinny fat look happens to men over 35, and how to finally break free of it. 

E139 - The 11 Brutal Truths Of Getting Into Shape Over 35

Getting into shape after 35 isn’t the same game it was in your 20s - and if you’re still playing by those rules, you're setting yourself up for frustration, plateaus, and burnout. In this episode, Ben will break down the 11 brutal truths about getting lean, strong, and jacked as a high-performing man over 35… and more importantly, how to fix each one.

E138 - Getting Lean Over 30 Is Simple If You Follow This Approach

In this episode, Ben breaks down the simple, high-leverage strategies that high-performing men use to drop body fat, build muscle, and stay shredded - without turning their lives upside down. No crash diets, no endless cardio, no guessing games. Just no BS methods that work with your lifestyle, not against it.