The Upgrade w/ Ben Craughwell
By Ben Craughwell
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Category: Health & Fitness
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Episodes: 215
Description
Welcome to The Upgrade with Ben Craughwell. On this podcast, you’ll hear how to upgrade your physique and performance, and the many failures and lessons Ben has learned along the way.
| Episode | Date |
|---|---|
|
E215 - When Should You Get A Coach?
|
Jun 03, 2026 |
|
E214 - How To Gain Muscle While Staying Lean
|
Jun 01, 2026 |
|
E213 - Why Willpower Is Killing Your Progress
|
May 31, 2026 |
|
E212 - How I'm Approaching My Muscle Building Phase
|
May 25, 2026 |
|
E211 - Why You're Losing Weight But Don't Look Leaner
|
May 22, 2026 |
|
E210 - The Testosterone Crisis No One Is Talking About
|
May 17, 2026 |
|
E209 - Should You Take Retatrutide?
|
May 11, 2026 |
|
E208 - 11 Steps To Get A Jacked & Lean Physique
|
May 08, 2026 |
|
E207 - Should You Take Peptides?
|
May 05, 2026 |
|
E206 - How To Train For Muscle Growth (Beginner To Advanced)
|
Apr 30, 2026 |
|
E205 - The Difference Between Losing Weight Vs Losing Fat
|
Apr 28, 2026 |
|
E204 - 11 Muscle Building Mistakes Men Over 35 Make
|
Apr 24, 2026 |
|
E203 - The Best Way to Take TRT (My Experience)
|
Apr 20, 2026 |
|
E202 - The #1 Performance Enhancer For Men Trying To Get Into Shape
|
Apr 14, 2026 |
|
E201 - The 5 Levels of Nutrition When Trying To Get Shredded
|
Apr 07, 2026 |
|
E200 - How To Meal Prep For Maximum Results
|
Apr 02, 2026 |
|
E199 - Be Careful Who You Take Advice From
|
Mar 29, 2026 |
|
E198 - If You Can't Do It For A Decade, Don't Do It For A Day
|
Mar 26, 2026 |
|
E197 - 6 Things Sabotaging Your Fat Loss
|
Mar 23, 2026 |
|
E196 - How To Get Rid Of Lower Belly Fat & Love Handles
|
Mar 16, 2026 |
|
E195 - Why Eating Less Is Making You Fatter
|
Mar 13, 2026 |
|
E194 - 13 Hacks For A Better Workout
|
Mar 08, 2026 |
|
E193 - Do This Before Ozempic
|
Mar 04, 2026 |
|
E192 - Stop Doing This If You Want To Get Into Shape
|
Feb 27, 2026 |
|
E191 - The Mindset Shift Needed To Get In Shape
|
Feb 24, 2026 |
|
E190 - Why Short Term Shreds Always Fail
|
Feb 15, 2026 |
|
E189 - How High Blood Pressure Will Kill You (And How To Fix It)
|
Feb 10, 2026 |
|
E188 - Willpower Doesn't Work
|
Feb 03, 2026 |
|
E187 - Throwback: The Exact Process I Use To Get Men Shredded
|
Jan 25, 2026 |
|
E186 - How To Go From Average To A Top 1% Physique
|
Jan 18, 2026 |
|
E185 - If You're Stuck With The Same Body, Listen To This
|
Jan 10, 2026 |
|
E184 - How To Get Jacked In 2026
|
Dec 31, 2025 |
|
E183 - Why Most Men Stay Average & How To Become The Top 1%
|
Dec 21, 2025 |
|
E182 - 21 Reasons Why You Can’t Build Muscle Yet (And How to Fix It)
|
Dec 12, 2025 |
|
E181 - How To Force Your Brain To Like Hard Work
|
Dec 03, 2025 |
|
E180 - You Will 100% Experience This When Getting into Shape
|
Nov 26, 2025 |
|
E179 - 7 Reasons You Struggle With Belly Fat (Even If You Eat Clean)
|
Nov 20, 2025 |
|
E178 - Why Fitness is an Infinite Game
|
Nov 14, 2025 |
|
E177 - Throwback: How To Start A Muscle Gain Phase Properly
|
Nov 10, 2025 |
|
E176 - Why You Need Deprivation To Get Into Shape
|
Nov 06, 2025 |
|
E175 - 1 Thing To Avoid When Trying To Get Jacked & Lean
|
Oct 27, 2025 |
|
E174 - How to Build an Elite Body in Under 5 Hours a Week
|
Oct 23, 2025 |
|
E173 - 12 Blunt Truths About Getting Jacked In Your 30s, 40s & 50s
|
Oct 16, 2025 |
|
E172 - Preworkout Nutrition Done Right
|
Oct 12, 2025 |
|
E171 - The 2 Most Important Numbers For A Fast Result
|
Oct 04, 2025 |
|
E170 - 7 Steps To Become Disciplined
|
Sep 28, 2025 |
|
E169 - Throwback: How To Start Your Fat Loss Phase Properly
|
Sep 25, 2025 |
|
E168 - Levelling Up Your Fitness: Why Most Men Stay Stuck in the Same Loop
|
Sep 18, 2025 |
|
E167 - Stop Trying To Shred Body Fat Like You're In Your 20s, Do This Instead
|
Sep 08, 2025 |
|
E166 - How To Get Jacked & Strong Arms
|
Sep 01, 2025 |
|
E165 - The Best Supplements For Men Over 35
|
Aug 29, 2025 |
|
E164 - How To Avoid Looking Skinny Fat & Hit Your Protein Intake With Ease
|
Aug 26, 2025 |
|
E163 - The Real Reason Men Get Results (and Others Don’t)
|
Aug 21, 2025 |
|
E162 - 18 Hacks To Naturally Raise Your Testosterone
|
Aug 18, 2025 |
|
E161 - How To Shred 20lbs & Get Abs
|
Aug 12, 2025 |
|
E160 - How To Add 10lbs Of Muscle To Your Frame Over 35
|
Aug 08, 2025 |
|
E159 - 11 Reality Checks For Men Who Aren’t Making Progress
|
Aug 04, 2025 |
|
E158 - Why Insecurity Is A Good Thing
|
Jul 29, 2025 |
|
E157 - 8 Muscle Building Tips For Men Over 30
|
Jul 24, 2025 |
|
E156 - The Devil in Your Fitness Routine
|
Jul 21, 2025 |
|
E155 - You're Not Plateaued - You're Just Missing This One Thing
|
Jul 14, 2025 |
|
E154 - 17 Hacks To Drop Body Fat Faster Over 35
|
Jul 07, 2025 |
|
E153 - How Testosterone Really Shapes Your Personality Over 35
|
Jun 30, 2025 |
|
E152 - The #1 Reason Men Over 35 Fail To Build A Lean, Jacked Physique
|
Jun 24, 2025 |
|
E151 - 13 Hard Lessons I've Learned After 20 Years In The Pursuit of Getting Jacked
|
Jun 16, 2025 |
|
E150 - Good Vs. Bad Coaches: What You Need To Look Out For
|
Jun 09, 2025 |
|
E149 - 10 Rules To Set Yourself Up For A Solid Transformation
|
Jun 02, 2025 |
|
E148 - 8 Standards That Shape Strong Men
|
May 26, 2025 |
|
E147 - Exactly How I Approach Eating For Muscle Gain Vs Fat Loss
|
May 19, 2025 |
|
E146 - Why Eating "Clean" Kept Me Fat For Years
|
May 12, 2025 |
|
E145 - The Dominance Hierarchy Of Getting Into Shape
|
May 08, 2025 |
|
E144 - How To Stay Locked In 24/7 When Trying To Get Jacked
|
May 05, 2025 |
|
E143 - How Getting Fit Can Be The Ultimate Self Development Journey
|
May 02, 2025 |
|
E142 - 15 Habits To Help Get Jacked & Shredded Over 35
|
Apr 29, 2025 |
|
E141 - 12 Lessons From A Decade In the Gym
|
Apr 21, 2025 |
|
E140 - How To Avoid The Skinny Fat Look Over 35
|
Apr 14, 2025 |
|
E139 - The 11 Brutal Truths Of Getting Into Shape Over 35
|
Apr 10, 2025 |
|
E138 - Getting Lean Over 30 Is Simple If You Follow This Approach
|
Apr 07, 2025 |
|
E137 - How High Level Men Stay Consistent Without Relying On Motivation
|
Mar 31, 2025 |
|
E136 - Workout Mistakes I Made In My 20s That I'm Avoiding In My 30s
|
Mar 24, 2025 |
|
E135 - The 10 Brutal Realities Of Getting Into Shape That No One Talks About
|
Mar 15, 2025 |
|
E134 - The Roadmap To Getting A Jacked, Lean & Muscular Body
|
Mar 06, 2025 |
|
E133 - The One Habit That Separates Jacked Men From The Rest
|
Feb 27, 2025 |
|
E132 - How To Increase Energy & Focus As A Man Over 35
|
Feb 24, 2025 |
|
E131- Testosterone Replacement Therapy: Life Changing Or Overhyped?
|
Feb 20, 2025 |
|
E130 - Eating More Protein Won't Make You Bigger, But Here's What Will
|
Feb 17, 2025 |
|
E129 - The Mindset Shift Every Man Needs To Finally Get A 6 Pack
|
Feb 10, 2025 |
|
E128 - Why You're Working Hard In The Gym But Not Seeing Results
|
Feb 06, 2025 |
|
E127 - Why Testosterone Levels Are Plummeting & How To Fix It Naturally
|
Feb 03, 2025 |
|
E126 - How To Shred Fat Without Losing Muscle
|
Jan 31, 2025 |
|
E125 - The One Belief That Separates Men Who Get Shredded From Those That Don't
|
Jan 29, 2025 |
|
E124 - The 3 Pillars Of Success
|
Jan 27, 2025 |
|
E123 - How To Get Shredded When You're Busy
|
Jan 23, 2025 |
|
E122 - If You’re Not Building Muscle, Here’s Why
|
Jan 20, 2025 |
|
E121 - How To Have More Effective Workouts
|
Jan 13, 2025 |
|
E120 - You Must Change Your Identity To Change Your Body
|
Jan 10, 2025 |
|
E119 - 8 Tips To Get Your Body In Order
|
Jan 07, 2025 |
|
E118 - 10 Hacks For Faster Muscle Gain
|
Jan 03, 2025 |
|
E117 - 5 Signs Your Body Needs More Food To Shred Fat
|
Dec 30, 2024 |
|
E116 - The 6 Rules To Get Shredded
|
Dec 27, 2024 |
|
E115 - The Best Supplements For Muscle Growth & Health
|
Dec 23, 2024 |
|
E114 - The Dos & Don'ts To Get Jacked In 2025
|
Dec 16, 2024 |
|
E113 - 2 Skills You Need To Develop To Get Jacked & Shredded
|
Dec 13, 2024 |
|
E112 - 3 Things You'll Need To Nail Your Goals In 2025
|
Dec 09, 2024 |
|
E111 - The 10 Step System To Get Jacked & Shredded
|
Dec 02, 2024 |
|
E110 - How To Meal Plan For Maximum Results
|
Nov 25, 2024 |
|
E109 - How To Stay Committed To Your Goals
|
Nov 18, 2024 |
|
E108 - Fasted Workouts: The Dos & Don'ts
|
Nov 11, 2024 |
|
E107 - How To Know If You're Being Scammed By The Fitness Industry
|
Nov 04, 2024 |
|
E106 - The #1 Ingredient To Get Into Phenomenal Shape
|
Oct 28, 2024 |
|
E105 - Why Gym Enthusiasts Don't Always Make Progress
|
Oct 24, 2024 |
|
E104 - How To Upgrade Your Mindset To Get Into Shape
|
Oct 21, 2024 |
|
E103 - How To Balance Work, Life & Fitness As A Busy Man
|
Oct 14, 2024 |
|
E102 - 14 Ways To Enhance Your Mental Focus & Clarity
|
Oct 10, 2024 |
|
E101 - 11 Brutally Honest Fitness Lessons
|
Oct 07, 2024 |
|
E100 - The Exact Process I Use To Get Men Shredded
|
Oct 03, 2024 |
|
E99 - 20 Quick Fat Loss Tips
|
Sep 26, 2024 |
|
E98 - The Top 10 Habits To Upgrade Your Physique
|
Sep 23, 2024 |
|
E97 - How Jacked Men Eat Everyday
|
Sep 19, 2024 |
|
E96 - Why It's Easier To Get Into Shape When You Care Less About It
|
Sep 16, 2024 |
|
E95 - How To Get Better Results Than Everyone Else With Ease
|
Sep 12, 2024 |
|
E94 - 17 Harsh Fitness Truths I Wish I Knew Sooner
|
Sep 09, 2024 |
|
E93 - The Realities Of Taking Testosterone
|
Sep 05, 2024 |
|
E92 - How Men Make Fat Loss Harder Than Necessary
|
Sep 02, 2024 |
|
E91 - My Current Routine To Pack On Muscle Over 30
|
Aug 29, 2024 |
|
E90 - If I Was Trying To Shred Fat Over 30, Here's What I'd Do
|
Aug 26, 2024 |
|
E89 - How To Maximise Workout Performance
|
Aug 23, 2024 |
|
E88 - Should You Cut Or Bulk?
|
Aug 19, 2024 |
|
E87 - The Top 7 Steps You Need To Focus On To Get Lean & Muscular
|
Aug 12, 2024 |
|
E86 - How To Build Confidence As A Man
|
Aug 08, 2024 |
|
E85 - 17 Hacks To Make Fat Loss Easier
|
Aug 05, 2024 |
|
E84 - How To Gain Muscle Without Getting Fat
|
Aug 01, 2024 |
|
E83 - What Men That Get Results Do, Versus Those That Don't
|
Jul 29, 2024 |
|
E82 - 3 Things I Wish I Knew When I First Started Building My Physique
|
Jul 25, 2024 |
|
E81 - Why Personal Training Is A Waste Of Money 99% Of The Time
|
Jul 22, 2024 |
|
E80 - How A Blood Test Can 10x Your Results
|
Jul 18, 2024 |
|
E79 - The 5 Best Superfoods To Get Jacked & Lean
|
Jul 15, 2024 |
|
E78 - 5 Things I Would Never Do To Shred Body Fat As A Man Over 30
|
Jul 08, 2024 |
|
E77 - The Best Performance Secret That They Won't Tell You About
|
Jul 04, 2024 |
|
E76 - How To Navigate Social Events & Still Drop Body Fat
|
Jul 01, 2024 |
|
E75 - How To Lower Your Cortisol (Stress Hormones) To Improve Your Health & Results
|
Jun 27, 2024 |
|
E74 - The 15 Harsh Fat Loss Truths That I Wish I Knew A Decade Ago
|
Jun 24, 2024 |
|
E73 - The 7 Systems That Helped Me To Shred Almost 100lbs
|
Jun 20, 2024 |
|
E72 - The Top 10 Biggest Mistakes I've Made That Stopped Me From Making Progress
|
Jun 17, 2024 |
|
E71 - What To Eat Before, During & After Your Workouts For Maximum Progress
|
Jun 12, 2024 |
|
E70 - The 5 Signs You've Got Low Testosterone & What To Do About It
|
Jun 10, 2024 |
|
E69 - The Top 5 Traits Of Men Who Are In Great Shape
|
Jun 06, 2024 |
|
E68 - The Top 7 Things Killing Your Progress & How To Fix Them
|
Jun 03, 2024 |
|
E67 - How Rucking Will Get You Jacked & Lean
|
May 30, 2024 |
|
E66 - 4 Ways To Make Dropping Body Fat Over 30 Easier
|
May 27, 2024 |
|
E65 - How To Stop Food Cravings When You're Shredding Fat
|
May 23, 2024 |
|
E64 - The Top Foods Men Should Eat For Easier Fat Loss & Muscle Gain
|
May 20, 2024 |
|
E63 - How To Set Up Your Calories & Macros For Faster Fat loss
|
May 16, 2024 |
|
E62 - How I Improved My Fertility And Started A Family
|
May 13, 2024 |
|
E61 - Why You're Not Making Progress With Your Fat Loss & Muscle Gain & How To Fix It
|
May 09, 2024 |
|
E60 - The Routine That Built Me The Most Muscle
|
May 06, 2024 |
|
E59 - 4 Steps To Getting In Shape Over 30
|
May 02, 2024 |
|
E58 - How To Know If You're Wasting Time In The Gym (Curing Fuckarounditis)
|
Apr 29, 2024 |
|
E57 - The Two Biggest Productivity Hacks For Fat Loss & Muscle Gain
|
Apr 25, 2024 |
|
E56 - 8 Things I Wish I Knew Before Getting Into Shape
|
Apr 22, 2024 |
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E55 - 5 Steps To Shred Belly Fat
|
Apr 18, 2024 |
|
E54 - The Top 3 Toxic Mindsets To Avoid When Getting Into Shape
|
Apr 15, 2024 |
|
E53 - How Much Cardio Do You Need For Fat Loss?
|
Apr 11, 2024 |
|
E52 - How To Put On Muscle As Fast As Possible
|
Apr 08, 2024 |
|
E51 - 8 Ways To Make Fat Loss Easier
|
Apr 04, 2024 |
|
E50 - How To Feel Sharp, Focused & Full Of Energy Every Day
|
Apr 01, 2024 |
|
E49 - How I Approach Cheat Meals
|
Mar 28, 2024 |
|
E48 - How To Never Fall Off Track
|
Mar 25, 2024 |
|
E47 - My Essential Supplements For Fat Loss, Sleep & Performance
|
Mar 21, 2024 |
|
E46 - How To Avoid A Hangover
|
Mar 18, 2024 |
|
E45 - How To Get Protein In With Ease
|
Mar 14, 2024 |
|
E44 - 8 Steps To Grow A Lagging Muscle Group
|
Mar 11, 2024 |
|
E43 - How To Reprogram Your Brain To Get Into Shape
|
Mar 07, 2024 |
|
E42 - 15 Lessons I Know At 30 That I Wish I Knew At 20
|
Mar 04, 2024 |
|
E41 - The Benefits & Drawbacks Of Intermittent Fasting
|
Feb 29, 2024 |
|
E40 - The Best & Worst Carbs For Fat Loss & Muscle Building
|
Feb 26, 2024 |
|
E039 - My Intermittent Fasting Protocol To Shred Fat While Short On Time
|
Feb 23, 2024 |
|
E038 - How To Build More Muscle - Step By Step Guide
|
Feb 19, 2024 |
|
E037 - Should You Be Taking Creatine?
|
Feb 15, 2024 |
|
E036 - TRT or Steroids?
|
Feb 12, 2024 |
|
E035 - My Favourite Training Split
|
Feb 08, 2024 |
|
E034 - How To Avoid Looking Skinny Fat
|
Feb 05, 2024 |
|
E033 - How Many Meals Should You Eat For Fat Loss & Muscle Gain?
|
Feb 01, 2024 |
|
E032 - My Top 9 Favourite Protein Sources & Why
|
Jan 29, 2024 |
|
E031 - My Top 6 Ways To Boost Your Metabolism
|
Jan 25, 2024 |
|
E030 - My Top 5 Ways To Track Fat Loss & Muscle Gain Progress
|
Jan 22, 2024 |
|
E029 - The Two Best Ways To Get Your Cardio Done
|
Jan 18, 2024 |
|
E028 - Why Diets Fail & How To Avoid It: Part 3
|
Jan 15, 2024 |
|
E027 - Why Diets Fail & How To Avoid It: Part 2
|
Jan 11, 2024 |
|
E026 - Why Diets Fail & How To Avoid It: Part 1
|
Jan 08, 2024 |
|
E025 - My Essentials For Post-Workout Nutrition & Recovery
|
Jan 04, 2024 |
|
E024 - My Top 6 Books On Mindset & Discipline
|
Jan 01, 2024 |
|
E023 - How Long Should You Cut & Bulk For?
|
Dec 27, 2023 |
|
E022 - My Experience With TRT [Testosterone Replacement Therapy]
|
Dec 21, 2023 |
|
E021 - How To Feel Sharp & Full Of Energy 24/7
|
Dec 18, 2023 |
|
E020 - The #1 Roadblock In Fat Loss Phases & How To Get Around It
|
Dec 14, 2023 |
|
E019 - One Crucial Thing I Get All My Clients To Do When Starting In The Better Man Project
|
Dec 11, 2023 |
|
E018 - How To Get Bigger, More Muscular Arms
|
Dec 09, 2023 |
|
E017 - Men Who Get The Best Result Do These Things...
|
Dec 06, 2023 |
|
E016 - 5 Vital Steps To Getting A 6 Pack
|
Dec 04, 2023 |
|
E015 - My 5 Essentials For Pre-Workout Nutrition
|
Dec 01, 2023 |
|
E014 - My Top Testosterone Boosting Foods
|
Nov 29, 2023 |
|
E013 - Top Supplements For Fat Loss & Muscle Gain
|
Nov 27, 2023 |
|
E012 - Steroids: My Experience [The Benefits & Negative Effects]
|
Nov 24, 2023 |
|
E011 - How To Break Through Fat Loss Plateaus
|
Nov 22, 2023 |
|
E010 - How To Get In Shape & Keep Your Social Life
|
Nov 20, 2023 |
|
E009 - 14 Sleep Hacks To Improve Fat Loss & Muscle Gain
|
Nov 17, 2023 |
|
E008 - How To Speed Up Your Progress By Mastering Recovery
|
Nov 15, 2023 |
|
E007 - How To Maximise Your Workout Performance To Skyrocket Results
|
Nov 13, 2023 |
|
E006 - The 7 ’Big Rocks’ To Upgrade Your Physique
|
Nov 09, 2023 |
|
E005 - How To Structure Your Nutrition To Maximise Results
|
Nov 08, 2023 |
|
E004 - How To Start A Muscle Gain Phase Properly
|
Nov 03, 2023 |
|
E003 - How To Start Your Fat Loss Phase Properly
|
Oct 30, 2023 |
|
E002 - How I Get Men Lean & Muscular
|
Oct 28, 2023 |
|
E001 - How Ben Built His Body, Strength & Business
|
Oct 23, 2023 |