The Upgrade w/ Ben Craughwell

E75 - How To Lower Your Cortisol (Stress Hormones) To Improve Your Health & Results

In this episode, Ben dives into his methods to lower cortisol - the stress hormone - which significantly impacts our health, performance and results as men. 

E74 - The 15 Harsh Fat Loss Truths That I Wish I Knew A Decade Ago

In this episode, Ben lists his top 15 harsh fat loss truths that he knows now at 30, but wishes he knew at 20. 

E73 - The 7 Systems That Helped Me To Shred Almost 100lbs

In this episode, Ben details the top 7 systems he put in place which helped him to lose almost 100lbs of body fat recently. 

E72 - The Top 10 Biggest Mistakes I've Made That Stopped Me From Making Progress

In this episode, Ben delves into the top 10 biggest mistakes he's made over the last (almost) two decades of being in the gym, that hampered him making progress with his body. 

E71 - What To Eat Before, During & After Your Workouts For Maximum Progress

In this episode, Ben delves into pre-, intra- and post-workout nutrition. Without optimising this, we can leave a lot of gains on the table. 

E70 - The 5 Signs You've Got Low Testosterone & What To Do About It

In this episode, Ben discusses his experience with low testosterone, what the top signs of this are in men, and how to combat it. 

E69 - The Top 5 Traits Of Men Who Are In Great Shape

In this episode, Ben delves into his experiences with men who are in great shape - the types of traits they have that they've developed over time that lead to phenomenal results. 

E68 - The Top 7 Things Killing Your Progress & How To Fix Them

In this episode, Ben explains the top 7 things that are killing your fat loss and muscle gain progress - and what to do about each of them. 

E67 - How Rucking Will Get You Jacked & Lean

In this episode, Ben talks you through his experience with Rucking - which is walking with additional weight, like a loaded up a rucksack or carrier with specially designed 'ruck plates', or a weighted vest - and how this can get you jacked and lean. 

E66 - 4 Ways To Make Dropping Body Fat Over 30 Easier

In this episode, Ben dives into 4 solid ways he's found make fat loss much easier over 30, considering we often have to do things a little bit differently as we get older.