The Upgrade w/ Ben Craughwell

Retatrutide is one of the newest weight loss drugs getting a lot of attention right now. Appetite suppression. Reduced food noise. Rapid fat loss. But just because something works does not mean it makes sense for you. In this episode, Ben breaks down what Retatrutide actually is, how it works, and where it fits into the bigger picture of getting lean and staying lean. Medical disclaimer: This episode is for informational purposes only and does not constitute medical advice. Retatrutide is still under investigation and not widely approved for general use. Any decision to use medications or peptides should be made with a qualified medical professional who understands your individual health history.

Most men Ben speaks to aren’t lacking effort at all, it's structure that's the problem. They train hard, try different diets, stay “kind of consistent”… and still look the same year after year. In this episode, Ben breaks down the exact 11 steps required to build a jacked, lean physique without guesswork or extremes. This is the system used inside the program with high-performing men who want results that actually last.

Peptides are everywhere right now. From fat loss and muscle growth to recovery, sleep, and anti-aging, they’re being sold as the shortcut most men think they’ve been missing. But do they actually deliver… or are they just another expensive distraction? In this episode, Ben breaks down what peptides are, how they work, and whether they’re worth your time, money, and attention if your goal is to get lean, build muscle, and stay that way long term.

Whether you’re just starting in the gym or you’ve been training for years, muscle growth comes down to the same core principles, but most men either overcomplicate it or completely miss the fundamentals. In this episode, Ben delves into exactly how to train for muscle growth from beginner to advanced, and how your training needs to evolve as you get stronger, more experienced, and harder to grow.

Most men say they want to lose weight. But if your goal is to get jacked, losing weight isn’t the goal, losing fat is. In this episode, Ben will break down the difference between losing weight vs losing fat.

Most men over 35 aren’t failing because they’re not working hard enough. They’re failing because they’re doing the wrong things consistently. In this episode, Ben breaks down the 11 biggest muscle-building mistakes that keep high-performing men stuck looking the same year after year, despite training regularly and eating “pretty well.”

In this episode, Ben dissects exactly how he approaches testosterone replacement based on real-world experience, not theory. What actually works, what causes problems, and how to get the benefits without wrecking your health, physique, or long-term hormones.

In this episode, Ben discusses the number one thing that sets men in phenomenal shape apart from those that stay looking the exact same year after year. 

In this episode, Ben breaks down the 5 Levels of Nutrition you need to master if your goal is to get lean, defined, and truly shredded over 35 without wasting years in the gym with no result.

In this episode, Ben discusses his top methods for meal planning to get the best results possible. 

In this episode, Ben discusses the importance of listening to those who have walked the walk.

Most fat loss plans fail for one simple reason. They’re built for short-term results, not real life. In this episode, Ben breaks down why anything you can’t sustain for a decade has no place in your plan right now. Extreme calories, rigid meal plans, all-or-nothing training, cutting out foods you enjoy… it might work for a few weeks, but it’s exactly what leads to rebounds, frustration, and starting over again. We talk about how to build a physique with habits that actually last. Training you don’t burn out from, nutrition you can stick to, and a lifestyle that supports being lean without constantly thinking about it. If you’re tired of swinging between being “on” and “off,” this will shift how you approach fat loss for good.

Most men fail because they’re unknowingly doing the exact things that keep them stuck. In this episode, Ben breaks down the 6 biggest mistakes that quietly sabotage your progress, even when you feel like you’re doing everything right. If you’ve ever felt like you’re working hard but your body isn’t changing, this will show you exactly why and what to fix. No fluff. Just the real reasons you’re not getting lean, and how to finally turn it around.

Most men who train consistently still carry fat around the lower stomach and sides, because the way they’re approaching fat loss is completely wrong. In this episode, Ben will break down why lower belly fat and love handles are usually the last places to lean out, why endless ab exercises won’t fix it, and the common mistakes high-performing men make when trying to get lean.

Most high performing executives assume the solution to stubborn body fat is simple. Eat less. So they cut calories again. Skip meals. Add more cardio. Push harder. And the scale stops moving. Or worse. They start gaining fat while eating less than ever. This is the exact trap that keeps busy executives stuck in the same frustrating plateau for years. In this episode Ben breaks down why aggressive dieting backfires, why your metabolism adapts faster than you think, and how constantly eating less slowly turns your body into a fat storing machine. You’ll learn why the typical “eat less move more” advice completely fails for high stress professionals, how chronic calorie restriction destroys training performance and recovery, and why muscle loss quietly lowers the number of calories your body burns every day. He explains the system he uses with high earning professionals to break fat loss plateaus without starving themselves. How to restore metabolic output, rebuild lean muscle, and create a structure that works with a demanding career instead of fighting against it.

Most men think they need more motivation to train harder. They don’t. What they actually need is a better system. Because if you’re already someone who shows up to the gym, the difference between average results and an elite physique usually comes down to small adjustments that massively improve the quality of your training. Tiny things that compound over months and years. In this episode, Ben will break down 13 practical hacks that instantly upgrade your workouts so you get more results from the same amount of time in the gym.

Most men looking at Ozempic are chasing a shortcut. But the real problem usually is not a lack of medication. It is a lack of structure.   In this episode we break down the exact steps to fix your training, nutrition, and lifestyle before you ever consider using weight loss drugs. Because most driven men over 35 can get lean, strong, and in control of their body without relying on injections.   If you are thinking about Ozempic or any other weight loss drug, listen to this first.

If you’re a high performing man and want to get into the best shape of your life, stop doing this common thing. 

Most high performing men don’t struggle with fat loss because of a lack of information. They struggle because they’re thinking about it wrong. In this episode, Ben breaks down the mindset shift required to actually get in shape and stay there.

Most men don’t fail because they lack discipline. They fail because they keep chasing short-term shreds. In this episode, Ben will break down why aggressive cuts almost always backfire for busy CEOs, executives and business owners over 35.

High blood pressure isn’t just “a bit high.” It’s silent, progressive, and responsible for heart attacks, strokes, kidney failure, erectile dysfunction, and early death. Most men never feel it rising. They train. They eat “pretty well.” They assume they’re fine. Meanwhile their arteries stiffen, their heart thickens, and damage accumulates year after year. In this episode Ben will break down how this impacts you and how to fix it. 

Willpower fails because it is unreliable, finite, and collapses under stress, fatigue, and real life. In fitness, that is why most people start strong and fall off when work gets busy, sleep drops, or motivation disappears. In this episode, Ben will break down why relying on discipline alone keeps people stuck in the same start stop cycle, and why the people who stay lean, strong, and consistent do not depend on motivation at all.

In this episode, Ben details his exact systems and tactics that he uses to get men over 30 jacked and shredded.

Most men train for years and still look the same. Same lifts. Same body fat. Same problems. This episode breaks down why “average” results are the default - and what actually separates the men who build top 1% physiques from everyone else.

If you’ve been training for years but your body hasn’t changed in a long time, this episode is for you. In this episode, Ben will break down why most men get “stuck” physically even though they’re working hard, eating reasonably well, and staying consistent. The issue is almost never effort. 

Training harder isn’t the answer anymore. In this episode, Ben breaks down exactly what it will actually take to get jacked in 2026  without living in the gym or wrecking your life.

In this episode, Ben will break down the exact behaviours, decisions, and blind spots that keep men stuck looking the same year after year… even though they train, work hard, and want more.

If you’ve been training for months (or years) and you still look the same, it’s not because you’ve got “bad genetics.” It’s because one or more of the fundamentals are off - and most guys are unknowingly sabotaging muscle growth every week. In this episode, Ben will break down 21 of the most common reasons you’re not building muscle yet, and the simple fixes that actually work.

Most men know what to do to get in shape. The real problem is getting yourself to actually do it, day after day, when you are tired, stressed, and not in the mood. In this episode Ben will break down how to train your brain to crave hard work instead of avoiding it, so lifting, meal prep, and saying no to junk stops feeling like a constant battle. You will learn how to build the kind of discipline that does not rely on motivation, and how to make hard choices feel automatic instead of heroic.

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.

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.

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.

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. 

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.

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.

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.

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.

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.

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.

You don’t need more motivation - you need a system. In this episode, I will break down a simple, repeatable framework for building unshakeable discipline so you can get leaner, stronger, and no longer needing to rely on motivation.

In this podcast, Ben illustrates how to work out your specific macros and calories in order to get lean. From a decade of winging it, to nearly a decade of doing it correctly, Ben has gone through trial and error over and over again so that you don't have to. 

Most men in their 30s, 40s, and 50s think they’re working hard in the gym and with their nutrition… but in reality, they’re just replaying the same level over and over again. In this episode, Ben will break down why so many guys lose 20 pounds, stall, and stay stuck - and how to finally level up. Think of your fitness journey like a video game: once you beat the “Level 2 boss” of eating clean and training, you need to face the more advanced challenges like tracking macros, progressive overload, and dialling in your sleep.

Still slashing calories, smashing HIIT, and hoping for 20-something results? If you’re 35+, that playbook backfires: slower recovery, lower anabolic drive, higher stress load, and more muscle loss. In this episode, Ben lays out the 30s, 40s, 50s shredding framework that actually works - built around muscle retention, recovery, and smart nutrition you can sustain with a busy life.

Getting bigger, stronger arms isn’t just about endless curls. In this episode, Ben will break down the exact strategies high-performing men over 35 can use to build arms that actually look powerful. You’ll discover: The key lifts that create arm size and strength (beyond bicep curls) How to train volume and intensity the right way Nutrition hacks that drive muscle growth in your arms Why most men never see real progress - and how to avoid their mistakes If your goal is to walk into a room with sleeves that actually fit tight around your arms, this episode is your roadmap.

In this episode, Ben breaks down the best supplements for men over 35 who want to build muscle, boost energy, and feel younger. Once you pass your mid-thirties, the way your body responds to training and nutrition starts to shift.. and the right supplements can make a big difference. I cover what’s worth your money and what’s not, the exact role each supplement plays in supporting strength, recovery, hormones, and overall health, and how to avoid the marketing hype that leads so many men astray. Whether your goal is to pack on lean size, shed stubborn fat, or simply perform at your peak as a busy professional or dad, this episode gives you a clear roadmap for the most effective supplements to add to your daily routine.

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.

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.

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.

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.

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.