The Upgrade w/ Ben Craughwell

In this episode, Ben will break down the 10 non-negotiable rules that lay the foundation for a powerful transformation.
From mastering the basics to building systems that keep you consistent, these rules cut through the fluff and give you the clarity and structure you need to succeed. 

In this powerful episode, Ben breaks down the 8 non-negotiable standards that separate average from elite, and that every high-performing man should live by to get in the best shape of his life. 
Whether you're just starting your fitness journey or looking to level up, this episode gives you a clear blueprint for what it takes to become a strong, capable, and high-value man in today’s world.

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.

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. 

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.

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.

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. 

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.

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.

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.