The Upgrade w/ Ben Craughwell

E180 - You Will 100% Experience This When Getting into Shape

In this episode Ben will break down the experiences every man goes through on the way to getting lean, strong and in control - and why most men quit right at the point they’re actually about to break through.

E179 - 7 Reasons You Struggle With Belly Fat (Even If You Eat Clean)

In this episode, Ben will break down why your belly is still the last thing to lean out.. even though you “eat clean,” train, and feel like you’re doing most things right.
If you’re a busy professional, business owner or exec who has been stuck with the same midsection for years, this will show you exactly what’s been missing.

E178 - Why Fitness is an Infinite Game

In this episode Ben talks about why fitness is an infinite game - something you don’t “win,” finish, or graduate from. If you’re tired of starting over every January and want a way of training and eating that fits the rest of your life, this episode will help you reframe how you think about fitness for good.

E177 - Throwback: How To Start A Muscle Gain Phase Properly

In this episode, Ben explains how to start a muscle gain phase properly, and delves into the many mistakes he's made along the way in his pursuit of getting as muscular as possible. 

E176 - Why You Need Deprivation To Get Into Shape

Most people run from the word “deprivation”… but it’s exactly what you need if you want a body you’re actually proud of.
In this episode, Ben breaks down why a little bit of short term sacrifice is the only way to unlock long term freedom - more confidence, better discipline, and a physique that doesn’t yo-yo every few months.

E175 - 1 Thing To Avoid When Trying To Get Jacked & Lean

Most guys think getting jacked and lean just means training harder or eating cleaner.. but there’s one thing that quietly kills progress for almost everyone. In this episode, Ben breaks down the single biggest mistake men make when trying to build muscle and strip fat at the same time, why it stalls results, and what to do instead to actually transform your physique.
If you’ve been training hard but still look the same in the mirror, this is the episode you need to hear.
Listen now to learn how to fix it and start seeing real progress.

E174 - How to Build an Elite Body in Under 5 Hours a Week

Most high-performing men think getting in elite shape means living in the gym. It doesn’t. In this episode, Ben breaks down exactly how to build a strong, lean, powerful body training less than 5 hours per week - without sacrificing work, family, or performance.

E173 - 12 Blunt Truths About Getting Jacked In Your 30s, 40s & 50s

Most men think they’re doing everything right - eating clean, training hard, taking supplements - yet still look and feel average.
In this episode, Ben breaks down 12 brutally honest truths about building muscle and staying lean as you age.

E172 - Preworkout Nutrition Done Right

Most men completely overlook what they eat before they train - and it’s costing them strength, energy, and results.
In this episode, Ben breaks down exactly how to fuel your workouts for maximum performance and faster fat loss. You’ll learn:
The ideal timing for your preworkout meal
How to balance carbs, protein, and fats to train harder and recover faster
What to avoid eating before the gym (and why)
Real examples of what elite clients eat preworkout
If you want to stop feeling flat in the gym and start performing like an athlete, this episode will show you how to do preworkout nutrition the right way.

E171 - The 2 Most Important Numbers For A Fast Result

Most men chase tactics and miss the only two numbers that actually move the needle. In this episode, Ben breaks down how to use them totighten your plan and see visible progress fast.