The Upgrade w/ Ben Craughwell

AI is making your life easier, faster and more efficient. But it may also be making you fatter, weaker and less capable.

Most men spend months trying to build muscle, only to end up gaining fat instead. In this episode, Ben will break down the exact gaining phase protocol he uses with clients to maximise muscle growth while keeping fat gain to an absolute minimum.

In this episode, Ben will explain why your ability to recover quickly from mistakes is one of the biggest predictors of long-term success, and how to stop a small setback becoming another month of starting over.

Most men overcomplicate getting into shape. They obsess over the tiny details - the perfect exercise, the best supplement, the exact meal timing, the most optimal split - while ignoring the basics that actually move the needle. In this episode, Ben will break down the 10% of actions that produce 90% of your results.

In this episode, Ben will break down what alcohol actually does to your fat loss, muscle growth, recovery, sleep, hormones, cravings, and training performance. We also cover why alcohol can quietly ruin your progress even when your calories look “fine,” how to drink without completely derailing your week, and the simple rules he gives clients who want to enjoy a social life while still getting in the best shape of their lives.

In this episode, Ben breaks down one of the uncomfortable truths most men avoid: getting the body you want is going to require pain.

In this episode, Ben is breaking down why trying to “tone up” is usually the exact mindset keeping you stuck. Because toning up is not a real training goal. It’s usually just code for wanting to lose fat, build muscle, look leaner, feel tighter, and finally have your body reflect the work you’re putting in. The problem is most men approach it completely backwards. They slash calories, do more cardio, train lighter, chase the burn, and avoid properly building muscle because they’re scared of getting “bulky.” But if you want a lean, athletic, defined body, you need to stop training like you’re trying to shrink yourself and start training like you’re trying to build something.

In this episode, Ben delves into the two biggest reasons men stay out of shape and stuck, year after year.

Most men train chest with random presses, sloppy form, and no real progression.. then wonder why their pecs never look full, thick, or powerful. In this episode, Ben will break down how to build a chest like Hercules: the key exercises that actually grow your pecs, how to structure your training for size and strength, the biggest mistakes holding most men back, and why chasing a bigger bench isn’t always the same thing as building a better chest.

Your morning routine can either set you up for a productive day of fat loss and muscle gain or make the rest of the day an uphill battle. In this episode, Ben walks you through the exact morning routine he uses to improve energy, control hunger, increase productivity and create the best possible environment for building muscle while staying lean.

So many men jump from program to program, chase supplements, and look for shortcuts instead of mastering the fundamentals that actually create an impressive physique. In this episode, Ben breaks down exactly how to build so much muscle that people start asking if you're taking steroids.

In this episode, Ben will break down the 10 most common reasons men struggle to lose body fat, even when they feel like they're doing everything right.

Most men wait far too long to hire a coach. They spend years jumping from program to program, watching YouTube videos, trying new diets, buying supplements, and convincing themselves they can figure it out alone. The problem isn't a lack of information, it's execution. In this episode, Ben breaks down exactly when hiring a coach makes sense, when it doesn't, and the warning signs that you're wasting time trying to do everything yourself. If you've been training for years but your physique still doesn't reflect the effort you're putting in, this episode will help you decide whether it's finally time to get some help. Because the most expensive coach isn't the one you hire. It's the years you lose trying to figure it out on your own.

Most men approach muscle gain the wrong way. They spend months bulking, gain 20 pounds, and end up looking softer than when they started. Then they spend months dieting just to get back to where they were. In this episode, Ben breaks down how to build muscle without losing your abs in the process.

Most men think they need more discipline. More motivation. More willpower. More grit. But if you've been trying to get lean for years and still aren't where you want to be, the problem probably isn't your effort. It's that you're relying on willpower to do a job that should be handled by systems. In this episode, Ben breaks down why willpower is one of the biggest reasons high-performing men stay stuck in the cycle of starting strong, falling off, and having to begin again every Monday.

After spending months focused on getting lean, there comes a point where the goal shifts: building muscle properly without losing control of your physique. In this episode, Ben will break down exactly how he is approaching my current muscle-building phase, including the biggest mistakes most people make when trying to “bulk” and how to add size without just getting unnecessarily fat.

Most men think the scale tells the full story. It doesn’t. In this episode, Ben discusses why so many people are losing weight but still don’t look lean, defined, or athletic and the biggest mistakes keeping them stuck in the “skinny fat” stage.

In this episode, Ben will break down the testosterone crisis that’s quietly affecting millions of men. Low energy. Brain fog. Poor sleep. Low motivation. Increased body fat. Weak training performance. Declining sex drive. Most men think it’s just stress, getting older, or “part of being busy” - but in many cases, testosterone levels are far below where they should be. He discusses why testosterone levels are dropping across the board, the lifestyle factors destroying men’s hormones, and the mistakes guys make when trying to fix it.

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.