All Episodes
The Upgrade w/ Ben Craughwell — 229 episodes
E229 - 1 Quick Mindset Shift To Get Shredded
E228 - How To Workout Your Calories & Macros To Get Shredded
E227 - Why AI Is Making You Fat & Weak
E226 - My Gaining Phase Protocol
E225 - Why You Need To Recover Quickly From Mistakes
E224 - Don't Get Lost In The Weeds
E223 - Can You Drink Alcohol & Get Jacked?
E222 - You Need To Be In Pain To Get The Body You Want
E221 - Why You Need To Stop Trying To "Tone Up"
E220 - Two Reasons Why You're Not In Shape
E219 - How To Build A Chest Like Hercules
E218 - My Morning Routine To Prime My Day
E217 - How To Build So Much Muscle Your Friends Think You're Taking Steroids
E216 - 10 Reasons Your Fat Loss is Slow
E215 - When Should You Get A Coach?
E214 - How To Gain Muscle While Staying Lean
E213 - Why Willpower Is Killing Your Progress
E212 - How I'm Approaching My Muscle Building Phase
E211 - Why You're Losing Weight But Don't Look Leaner
E210 - The Testosterone Crisis No One Is Talking About
E209 - Should You Take Retatrutide?
E208 - 11 Steps To Get A Jacked & Lean Physique
E207 - Should You Take Peptides?
E206 - How To Train For Muscle Growth (Beginner To Advanced)
E205 - The Difference Between Losing Weight Vs Losing Fat
E204 - 11 Muscle Building Mistakes Men Over 35 Make
E203 - The Best Way to Take TRT (My Experience)
E202 - The #1 Performance Enhancer For Men Trying To Get Into Shape
E201 - The 5 Levels of Nutrition When Trying To Get Shredded
E200 - How To Meal Prep For Maximum Results
E199 - Be Careful Who You Take Advice From
E198 - If You Can't Do It For A Decade, Don't Do It For A Day
E197 - 6 Things Sabotaging Your Fat Loss
E196 - How To Get Rid Of Lower Belly Fat & Love Handles
E195 - Why Eating Less Is Making You Fatter
E194 - 13 Hacks For A Better Workout
E193 - Do This Before Ozempic
E192 - Stop Doing This If You Want To Get Into Shape
E191 - The Mindset Shift Needed To Get In Shape
E190 - Why Short Term Shreds Always Fail
E189 - How High Blood Pressure Will Kill You (And How To Fix It)
E188 - Willpower Doesn't Work
E187 - Throwback: The Exact Process I Use To Get Men Shredded
E186 - How To Go From Average To A Top 1% Physique
E185 - If You're Stuck With The Same Body, Listen To This
E184 - How To Get Jacked In 2026
E183 - Why Most Men Stay Average & How To Become The Top 1%
E182 - 21 Reasons Why You Can’t Build Muscle Yet (And How to Fix It)
E181 - How To Force Your Brain To Like Hard Work
E180 - You Will 100% Experience This When Getting into Shape
E179 - 7 Reasons You Struggle With Belly Fat (Even If You Eat Clean)
E178 - Why Fitness is an Infinite Game
E177 - Throwback: How To Start A Muscle Gain Phase Properly
E176 - Why You Need Deprivation To Get Into Shape
E175 - 1 Thing To Avoid When Trying To Get Jacked & Lean
E174 - How to Build an Elite Body in Under 5 Hours a Week
E173 - 12 Blunt Truths About Getting Jacked In Your 30s, 40s & 50s
E172 - Preworkout Nutrition Done Right
E171 - The 2 Most Important Numbers For A Fast Result
E170 - 7 Steps To Become Disciplined
E169 - Throwback: How To Start Your Fat Loss Phase Properly
E168 - Levelling Up Your Fitness: Why Most Men Stay Stuck in the Same Loop
E167 - Stop Trying To Shred Body Fat Like You're In Your 20s, Do This Instead
E166 - How To Get Jacked & Strong Arms
E165 - The Best Supplements For Men Over 35
E164 - How To Avoid Looking Skinny Fat & Hit Your Protein Intake With Ease
E163 - The Real Reason Men Get Results (and Others Don’t)
E162 - 18 Hacks To Naturally Raise Your Testosterone
E161 - How To Shred 20lbs & Get Abs
E160 - How To Add 10lbs Of Muscle To Your Frame Over 35
E159 - 11 Reality Checks For Men Who Aren’t Making Progress
E158 - Why Insecurity Is A Good Thing
E157 - 8 Muscle Building Tips For Men Over 30
E156 - The Devil in Your Fitness Routine
E155 - You're Not Plateaued - You're Just Missing This One Thing
E154 - 17 Hacks To Drop Body Fat Faster Over 35
E153 - How Testosterone Really Shapes Your Personality Over 35
E152 - The #1 Reason Men Over 35 Fail To Build A Lean, Jacked Physique
E151 - 13 Hard Lessons I've Learned After 20 Years In The Pursuit of Getting Jacked
E150 - Good Vs. Bad Coaches: What You Need To Look Out For
E149 - 10 Rules To Set Yourself Up For A Solid Transformation
E148 - 8 Standards That Shape Strong Men
E147 - Exactly How I Approach Eating For Muscle Gain Vs Fat Loss
E146 - Why Eating "Clean" Kept Me Fat For Years
E145 - The Dominance Hierarchy Of Getting Into Shape
E144 - How To Stay Locked In 24/7 When Trying To Get Jacked
E143 - How Getting Fit Can Be The Ultimate Self Development Journey
E142 - 15 Habits To Help Get Jacked & Shredded Over 35
E141 - 12 Lessons From A Decade In the Gym
E140 - How To Avoid The Skinny Fat Look Over 35
E139 - The 11 Brutal Truths Of Getting Into Shape Over 35
E138 - Getting Lean Over 30 Is Simple If You Follow This Approach
E137 - How High Level Men Stay Consistent Without Relying On Motivation
E136 - Workout Mistakes I Made In My 20s That I'm Avoiding In My 30s
E135 - The 10 Brutal Realities Of Getting Into Shape That No One Talks About
E134 - The Roadmap To Getting A Jacked, Lean & Muscular Body
E133 - The One Habit That Separates Jacked Men From The Rest
E132 - How To Increase Energy & Focus As A Man Over 35
E131- Testosterone Replacement Therapy: Life Changing Or Overhyped?
E130 - Eating More Protein Won't Make You Bigger, But Here's What Will
E129 - The Mindset Shift Every Man Needs To Finally Get A 6 Pack
E128 - Why You're Working Hard In The Gym But Not Seeing Results
E127 - Why Testosterone Levels Are Plummeting & How To Fix It Naturally
E126 - How To Shred Fat Without Losing Muscle
E125 - The One Belief That Separates Men Who Get Shredded From Those That Don't
E124 - The 3 Pillars Of Success
E123 - How To Get Shredded When You're Busy
E122 - If You’re Not Building Muscle, Here’s Why
E121 - How To Have More Effective Workouts
E120 - You Must Change Your Identity To Change Your Body
E119 - 8 Tips To Get Your Body In Order
E118 - 10 Hacks For Faster Muscle Gain
E117 - 5 Signs Your Body Needs More Food To Shred Fat
E116 - The 6 Rules To Get Shredded
E115 - The Best Supplements For Muscle Growth & Health
E114 - The Dos & Don'ts To Get Jacked In 2025
E113 - 2 Skills You Need To Develop To Get Jacked & Shredded
E112 - 3 Things You'll Need To Nail Your Goals In 2025
E111 - The 10 Step System To Get Jacked & Shredded
E110 - How To Meal Plan For Maximum Results
E109 - How To Stay Committed To Your Goals
E108 - Fasted Workouts: The Dos & Don'ts
E107 - How To Know If You're Being Scammed By The Fitness Industry
E106 - The #1 Ingredient To Get Into Phenomenal Shape
E105 - Why Gym Enthusiasts Don't Always Make Progress
E104 - How To Upgrade Your Mindset To Get Into Shape
E103 - How To Balance Work, Life & Fitness As A Busy Man
E102 - 14 Ways To Enhance Your Mental Focus & Clarity
E101 - 11 Brutally Honest Fitness Lessons
E100 - The Exact Process I Use To Get Men Shredded
E99 - 20 Quick Fat Loss Tips
E98 - The Top 10 Habits To Upgrade Your Physique
E97 - How Jacked Men Eat Everyday
E96 - Why It's Easier To Get Into Shape When You Care Less About It
E95 - How To Get Better Results Than Everyone Else With Ease
E94 - 17 Harsh Fitness Truths I Wish I Knew Sooner
E93 - The Realities Of Taking Testosterone
E92 - How Men Make Fat Loss Harder Than Necessary
E91 - My Current Routine To Pack On Muscle Over 30
E90 - If I Was Trying To Shred Fat Over 30, Here's What I'd Do
E89 - How To Maximise Workout Performance
E88 - Should You Cut Or Bulk?
E87 - The Top 7 Steps You Need To Focus On To Get Lean & Muscular
E86 - How To Build Confidence As A Man
E85 - 17 Hacks To Make Fat Loss Easier
E84 - How To Gain Muscle Without Getting Fat
E83 - What Men That Get Results Do, Versus Those That Don't
E82 - 3 Things I Wish I Knew When I First Started Building My Physique
E81 - Why Personal Training Is A Waste Of Money 99% Of The Time
E80 - How A Blood Test Can 10x Your Results
E79 - The 5 Best Superfoods To Get Jacked & Lean
E78 - 5 Things I Would Never Do To Shred Body Fat As A Man Over 30
E77 - The Best Performance Secret That They Won't Tell You About
E76 - How To Navigate Social Events & Still Drop Body Fat
E75 - How To Lower Your Cortisol (Stress Hormones) To Improve Your Health & Results
E74 - The 15 Harsh Fat Loss Truths That I Wish I Knew A Decade Ago
E73 - The 7 Systems That Helped Me To Shred Almost 100lbs
E72 - The Top 10 Biggest Mistakes I've Made That Stopped Me From Making Progress
E71 - What To Eat Before, During & After Your Workouts For Maximum Progress
E70 - The 5 Signs You've Got Low Testosterone & What To Do About It
E69 - The Top 5 Traits Of Men Who Are In Great Shape
E68 - The Top 7 Things Killing Your Progress & How To Fix Them
E67 - How Rucking Will Get You Jacked & Lean
E66 - 4 Ways To Make Dropping Body Fat Over 30 Easier
E65 - How To Stop Food Cravings When You're Shredding Fat
E64 - The Top Foods Men Should Eat For Easier Fat Loss & Muscle Gain
E63 - How To Set Up Your Calories & Macros For Faster Fat loss
E62 - How I Improved My Fertility And Started A Family
E61 - Why You're Not Making Progress With Your Fat Loss & Muscle Gain & How To Fix It
E60 - The Routine That Built Me The Most Muscle
E59 - 4 Steps To Getting In Shape Over 30
E58 - How To Know If You're Wasting Time In The Gym (Curing Fuckarounditis)
E57 - The Two Biggest Productivity Hacks For Fat Loss & Muscle Gain
E56 - 8 Things I Wish I Knew Before Getting Into Shape
E55 - 5 Steps To Shred Belly Fat
E54 - The Top 3 Toxic Mindsets To Avoid When Getting Into Shape
E53 - How Much Cardio Do You Need For Fat Loss?
E52 - How To Put On Muscle As Fast As Possible
E51 - 8 Ways To Make Fat Loss Easier
E50 - How To Feel Sharp, Focused & Full Of Energy Every Day
E49 - How I Approach Cheat Meals
E48 - How To Never Fall Off Track
E47 - My Essential Supplements For Fat Loss, Sleep & Performance
E46 - How To Avoid A Hangover
E45 - How To Get Protein In With Ease
E44 - 8 Steps To Grow A Lagging Muscle Group
E43 - How To Reprogram Your Brain To Get Into Shape
E42 - 15 Lessons I Know At 30 That I Wish I Knew At 20
E41 - The Benefits & Drawbacks Of Intermittent Fasting
E40 - The Best & Worst Carbs For Fat Loss & Muscle Building
E039 - My Intermittent Fasting Protocol To Shred Fat While Short On Time
E038 - How To Build More Muscle - Step By Step Guide
E037 - Should You Be Taking Creatine?
E036 - TRT or Steroids?
E035 - My Favourite Training Split
E034 - How To Avoid Looking Skinny Fat
E033 - How Many Meals Should You Eat For Fat Loss & Muscle Gain?
E032 - My Top 9 Favourite Protein Sources & Why
E031 - My Top 6 Ways To Boost Your Metabolism
E030 - My Top 5 Ways To Track Fat Loss & Muscle Gain Progress
E029 - The Two Best Ways To Get Your Cardio Done
E028 - Why Diets Fail & How To Avoid It: Part 3
E027 - Why Diets Fail & How To Avoid It: Part 2
E026 - Why Diets Fail & How To Avoid It: Part 1
E025 - My Essentials For Post-Workout Nutrition & Recovery
E024 - My Top 6 Books On Mindset & Discipline
E023 - How Long Should You Cut & Bulk For?
E022 - My Experience With TRT [Testosterone Replacement Therapy]
E021 - How To Feel Sharp & Full Of Energy 24/7
E020 - The #1 Roadblock In Fat Loss Phases & How To Get Around It
E019 - One Crucial Thing I Get All My Clients To Do When Starting In The Better Man Project
E018 - How To Get Bigger, More Muscular Arms
E017 - Men Who Get The Best Result Do These Things...
E016 - 5 Vital Steps To Getting A 6 Pack
E015 - My 5 Essentials For Pre-Workout Nutrition
E014 - My Top Testosterone Boosting Foods
E013 - Top Supplements For Fat Loss & Muscle Gain
E012 - Steroids: My Experience [The Benefits & Negative Effects]
E011 - How To Break Through Fat Loss Plateaus
E010 - How To Get In Shape & Keep Your Social Life
E009 - 14 Sleep Hacks To Improve Fat Loss & Muscle Gain
E008 - How To Speed Up Your Progress By Mastering Recovery
E007 - How To Maximise Your Workout Performance To Skyrocket Results
E006 - The 7 ’Big Rocks’ To Upgrade Your Physique
E005 - How To Structure Your Nutrition To Maximise Results
E004 - How To Start A Muscle Gain Phase Properly
E003 - How To Start Your Fat Loss Phase Properly
E002 - How I Get Men Lean & Muscular
E001 - How Ben Built His Body, Strength & Business