The Upgrade w/ Ben Craughwell
Episodes
E197 - 6 Things Sabotaging Your Fat Loss
23 Mar 2026
Contributed by Lukas
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 ...
E196 - How To Get Rid Of Lower Belly Fat & Love Handles
16 Mar 2026
Contributed by Lukas
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...
E195 - Why Eating Less Is Making You Fatter
13 Mar 2026
Contributed by Lukas
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....
E194 - 13 Hacks For A Better Workout
08 Mar 2026
Contributed by Lukas
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 someon...
E192 - Do This Before Ozempic
04 Mar 2026
Contributed by Lukas
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 ep...
E192 - Stop Doing This If You Want To Get Into Shape
27 Feb 2026
Contributed by Lukas
If you’re a high performing man and want to get into the best shape of your life, stop doing this common thing.
E191 - The Mindset Shift Needed To Get In Shape
24 Feb 2026
Contributed by Lukas
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 ...
E190 - Why Short Term Shreds Always Fail
15 Feb 2026
Contributed by Lukas
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 ag...
E189 - How High Blood Pressure Will Kill You (And How To Fix It)
10 Feb 2026
Contributed by Lukas
High blood pressure isn’t just “a bit high.” It’s silent, progressive, and responsible for heart attacks, strokes, kidney failure, erectile dy...
E188 - Willpower Doesn't Work
03 Feb 2026
Contributed by Lukas
Willpower fails because it is unreliable, finite, and collapses under stress, fatigue, and real life. In fitness, that is why most people start strong...
E187 - Throwback: The Exact Process I Use To Get Men Shredded
25 Jan 2026
Contributed by Lukas
In this episode, Ben details his exact systems and tactics that he uses to get men over 30 jacked and shredded.
E186 - How To Go From Average To A Top 1% Physique
18 Jan 2026
Contributed by Lukas
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...
E185 - If You're Stuck With The Same Body, Listen To This
10 Jan 2026
Contributed by Lukas
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 m...
E184 - How To Get Jacked In 2026
31 Dec 2025
Contributed by Lukas
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...
E183 - Why Most Men Stay Average & How To Become The Top 1%
21 Dec 2025
Contributed by Lukas
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 tho...
E182 - 21 Reasons Why You Can’t Build Muscle Yet (And How to Fix It)
12 Dec 2025
Contributed by Lukas
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...
E181 - How To Force Your Brain To Like Hard Work
03 Dec 2025
Contributed by Lukas
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...
E180 - You Will 100% Experience This When Getting into Shape
26 Nov 2025
Contributed by Lukas
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 r...
E179 - 7 Reasons You Struggle With Belly Fat (Even If You Eat Clean)
20 Nov 2025
Contributed by Lukas
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’...
E178 - Why Fitness is an Infinite Game
14 Nov 2025
Contributed by Lukas
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 star...
E177 - Throwback: How To Start A Muscle Gain Phase Properly
10 Nov 2025
Contributed by Lukas
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 g...
E176 - Why You Need Deprivation To Get Into Shape
06 Nov 2025
Contributed by Lukas
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, Be...
E175 - 1 Thing To Avoid When Trying To Get Jacked & Lean
27 Oct 2025
Contributed by Lukas
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 ...
E174 - How to Build an Elite Body in Under 5 Hours a Week
23 Oct 2025
Contributed by Lukas
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 s...
E173 - 12 Blunt Truths About Getting Jacked In Your 30s, 40s & 50s
16 Oct 2025
Contributed by Lukas
Most men think they’re doing everything right - eating clean, training hard, taking supplements - yet still look and feel average. In this episode,...
E172 - Preworkout Nutrition Done Right
12 Oct 2025
Contributed by Lukas
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...
E171 - The 2 Most Important Numbers For A Fast Result
04 Oct 2025
Contributed by Lukas
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 pl...
E170 - 7 Steps To Become Disciplined
28 Sep 2025
Contributed by Lukas
You don’t need more motivation - you need a system. In this episode, I will break down a simple, repeatable framework for building unshakeable disci...
E169 - Throwback: How To Start Your Fat Loss Phase Properly
25 Sep 2025
Contributed by Lukas
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 deca...
E168 - Levelling Up Your Fitness: Why Most Men Stay Stuck in the Same Loop
18 Sep 2025
Contributed by Lukas
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 s...
E167 - Stop Trying To Shred Body Fat Like You're In Your 20s, Do This Instead
08 Sep 2025
Contributed by Lukas
Still slashing calories, smashing HIIT, and hoping for 20-something results? If you’re 35+, that playbook backfires: slower recovery, lower anabolic...
E166 - How To Get Jacked & Strong Arms
01 Sep 2025
Contributed by Lukas
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 ...
E165 - The Best Supplements For Men Over 35
29 Aug 2025
Contributed by Lukas
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...
E164 - How To Avoid Looking Skinny Fat & Hit Your Protein Intake With Ease
26 Aug 2025
Contributed by Lukas
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 chas...
E163 - The Real Reason Men Get Results (and Others Don’t)
21 Aug 2025
Contributed by Lukas
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 episod...
E162 - 18 Hacks To Naturally Raise Your Testosterone
18 Aug 2025
Contributed by Lukas
Testosterone isn’t just about muscle growth.. it’s the foundation for energy, drive, confidence, and overall health. In this episode, Ben is break...
E161 - How To Shred 20lbs & Get Abs
12 Aug 2025
Contributed by Lukas
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 proce...
E160 - How To Add 10lbs Of Muscle To Your Frame Over 35
08 Aug 2025
Contributed by Lukas
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 ...
E159 - 11 Reality Checks For Men Who Aren’t Making Progress
04 Aug 2025
Contributed by Lukas
If you're stuck in the same cycle month after month - training hard, watching your diet, but still not seeing real results - this episode is for you. ...
E158 - Why Insecurity Is A Good Thing
29 Jul 2025
Contributed by Lukas
In this episode, Ben delves into how you can utilise insecurity to your advantage, especially when it comes to getting into shape.
E157 - 8 Muscle Building Tips For Men Over 30
24 Jul 2025
Contributed by Lukas
In this episode, Ben breaks down 8 key strategies every man over 30 should know to build muscle effectively. Whether you're getting back into training...
E156 - The Devil in Your Fitness Routine
21 Jul 2025
Contributed by Lukas
In this episode, Ben uncovers how the same forces that sabotage your mindset can just as easily destroy your progress in fitness. Whether it's procras...
E155 - You're Not Plateaued - You're Just Missing This One Thing
14 Jul 2025
Contributed by Lukas
Think you’ve hit a plateau? Think again. In this episode, Ben dives into the real reason your fat loss, muscle gain, or performance has stalled - an...
E154 - 17 Hacks To Drop Body Fat Faster Over 35
07 Jul 2025
Contributed by Lukas
In this episode, Ben breaks down 17 powerful, practical hacks to help men over 35 burn fat more efficiently without wrecking hormones or killing thems...
E153 - How Testosterone Really Shapes Your Personality Over 35
30 Jun 2025
Contributed by Lukas
You’ve heard that testosterone affects strength, energy, even sex drive - but what about who you are? In this episode, Ben unpacks how testosterone ...
E152 - The #1 Reason Men Over 35 Fail To Build A Lean, Jacked Physique
24 Jun 2025
Contributed by Lukas
Why do so many men over 35 struggle to get lean and muscular - despite lifting, dieting, and doing “all the right things”? In this episode, Ben wi...
E151 - 13 Hard Lessons I've Learned After 20 Years In The Pursuit of Getting Jacked
16 Jun 2025
Contributed by Lukas
In this episode, Ben is breaking down the 13 brutal truths he's learned over two decades chasing size, strength, and jacked body. This is the raw, unf...
E150 - Good Vs. Bad Coaches: What You Need To Look Out For
09 Jun 2025
Contributed by Lukas
Not all coaches are created equal - and hiring the wrong one can cost you time, money, and motivation. In this episode, Ben breaks down the key differ...
E149 - 10 Rules To Set Yourself Up For A Solid Transformation
02 Jun 2025
Contributed by Lukas
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 b...
E148 - 8 Standards That Shape Strong Men
26 May 2025
Contributed by Lukas
In this powerful episode, Ben breaks down the 8 non-negotiable standards that separate average from elite, and that every high-performing man should l...
E147 - Exactly How I Approach Eating For Muscle Gain Vs Fat Loss
19 May 2025
Contributed by Lukas
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: ...
E146 - Why Eating "Clean" Kept Me Fat For Years
12 May 2025
Contributed by Lukas
You’re eating clean - grilled chicken, rice, veggies, no junk—and still not getting shredded. Sound familiar? In this episode, Ben reveals how his...
E145 - The Dominance Hierarchy Of Getting Into Shape
08 May 2025
Contributed by Lukas
In this episode, Ben breaks down the real dominance hierarchy of fitness strategies: the habits, tools, and tactics that deliver undeniable results ve...
E144 - How To Stay Locked In 24/7 When Trying To Get Jacked
05 May 2025
Contributed by Lukas
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...
E143 - How Getting Fit Can Be The Ultimate Self Development Journey
02 May 2025
Contributed by Lukas
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 d...
E142 - 15 Habits To Help Get Jacked & Shredded Over 35
29 Apr 2025
Contributed by Lukas
In this episode, Ben will break down 15 powerful habits that high-performing men can implement immediately to build serious muscle, torch stubborn fat...
E141 - 12 Lessons From A Decade In the Gym
21 Apr 2025
Contributed by Lukas
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 ...
E140 - How To Avoid The Skinny Fat Look Over 35
14 Apr 2025
Contributed by Lukas
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....
E139 - The 11 Brutal Truths Of Getting Into Shape Over 35
10 Apr 2025
Contributed by Lukas
Getting into shape after 35 isn’t the same game it was in your 20s - and if you’re still playing by those rules, you're setting yourself up for fr...
E138 - Getting Lean Over 30 Is Simple If You Follow This Approach
07 Apr 2025
Contributed by Lukas
In this episode, Ben breaks down the simple, high-leverage strategies that high-performing men use to drop body fat, build muscle, and stay shredded -...
E137 - How High Level Men Stay Consistent Without Relying On Motivation
31 Mar 2025
Contributed by Lukas
Motivation is fleeting - but consistency builds bodies. In this episode, Ben dives into the mindset and systems that high-level men use to show up dai...
E136 - Workout Mistakes I Made In My 20s That I'm Avoiding In My 30s
24 Mar 2025
Contributed by Lukas
In this episode, Ben delves into the fitness missteps he made in his 20s. Now that he's in his 30s, he's shifted his approach and it’s made all the ...
E135 - The 10 Brutal Realities Of Getting Into Shape That No One Talks About
15 Mar 2025
Contributed by Lukas
In this no-BS episode, Ben breaks down the 10 brutal realities of getting fit that no one warns you about.
E134 - The Roadmap To Getting A Jacked, Lean & Muscular Body
06 Mar 2025
Contributed by Lukas
In this episode, Ben breaks down the ultimate blueprint for building a strong, shredded, and muscular physique. Whether you're just starting your fitn...
E133 - The One Habit That Separates Jacked Men From The Rest
27 Feb 2025
Contributed by Lukas
Ever wonder why some men stay lean, muscular, and powerful year-round, while others struggle to make progress? It all comes down to one key habit—a ...
E132 - How To Increase Energy & Focus As A Man Over 35
24 Feb 2025
Contributed by Lukas
If you're a man over 35, you’ve probably noticed that your energy levels and focus aren’t what they used to be. But here’s the good news—you c...
E131- Testosterone Replacement Therapy: Life Changing Or Overhyped?
20 Feb 2025
Contributed by Lukas
Is testosterone replacement therapy (TRT) the ultimate game-changer for energy, strength, and vitality—or is it just another overhyped trend? In thi...
E130 - Eating More Protein Won't Make You Bigger, But Here's What Will
17 Feb 2025
Contributed by Lukas
In this episode, Ben delves into what you actually need to build muscle over 30.
E129 - The Mindset Shift Every Man Needs To Finally Get A 6 Pack
10 Feb 2025
Contributed by Lukas
In this episode, Ben delves into the crucial mindset shift that successful need to overcome in order to achieve, and maintain, a six pack.
E128 - Why You're Working Hard In The Gym But Not Seeing Results
06 Feb 2025
Contributed by Lukas
In this episode, Ben discusses the real reasons that you're working hard in the gym but not making the progress you want.
E127 - Why Testosterone Levels Are Plummeting & How To Fix It Naturally
03 Feb 2025
Contributed by Lukas
In this episode, Ben delves into the whys and hows of plummeting testosterone levels worldwide, and how you can fix yours naturally.
E126 - How To Shred Fat Without Losing Muscle
31 Jan 2025
Contributed by Lukas
In this episode, Ben delves into one of the most common issues men face - trying to shred fat but losing muscle in the process - and how to fix it.
E125 - The One Belief That Separates Men Who Get Shredded From Those That Don't
29 Jan 2025
Contributed by Lukas
In this episode, Ben delves into the one major and life changing believe that separates men who get into phenomenal shape from those that never manage...
E124 - The 3 Pillars Of Success
27 Jan 2025
Contributed by Lukas
In this episode, Ben discusses the top 3 pillars of success when it comes to getting a six pack, into phenomenal shape, and even how these overlap wit...
E123 - How To Get Shredded When You're Busy
23 Jan 2025
Contributed by Lukas
In this episode, Ben breaks down his protocol for getting shredded when you're a busy man.
E122 - If You’re Not Building Muscle, Here’s Why
20 Jan 2025
Contributed by Lukas
In this episode, Ben sets out the main reasons why a man who is working out consistently is not building muscle and is staying stuck - and what to do ...
E121 - How To Have More Effective Workouts
13 Jan 2025
Contributed by Lukas
In this episode, Ben gives you his effective workout blueprint which will carry over massively to muscle gain and fat loss.
E120 - You Must Change Your Identity To Change Your Body
10 Jan 2025
Contributed by Lukas
In this episode, Ben discusses how you must change your identity and shed your past self and habits in order to truly change your body in the long run...
E119 - 8 Tips To Get Your Body In Order
07 Jan 2025
Contributed by Lukas
In this episode, Ben gives you his top 8 tips to get lean, muscular, jacked and shredded.
E118 - 10 Hacks For Faster Muscle Gain
03 Jan 2025
Contributed by Lukas
In this episode, Ben delves into 10 things you can implement in order to gain muscle faster over 30.
E117 - 5 Signs Your Body Needs More Food To Shred Fat
30 Dec 2024
Contributed by Lukas
In this episode, Ben dives into the top 5 common signs that your calories are too low, and that you need to increase your food consumption in order to...
E116 - The 6 Rules To Get Shredded
27 Dec 2024
Contributed by Lukas
In this episode, Ben gives you the 6 main rules you must follow in order to get jacked and shredded.
E115 - The Best Supplements For Muscle Growth & Health
23 Dec 2024
Contributed by Lukas
In this episode, Ben gives you your top supplement list to compliment and enhance both muscle growth and health, particularly as a high-performing man...
E114 - The Dos & Don'ts To Get Jacked In 2025
16 Dec 2024
Contributed by Lukas
In this episode, Ben gives you your battle plan to get jacked in 2025, highlighting what you need to focus on and what you need to avoid.
E113 - 2 Skills You Need To Develop To Get Jacked & Shredded
13 Dec 2024
Contributed by Lukas
In this episode, Ben delves into two skills that you need to develop into order to take your body to a new level and get jacked.
E112 - 3 Things You'll Need To Nail Your Goals In 2025
09 Dec 2024
Contributed by Lukas
In this episode, Ben gives you the top three things you'll need to nail your goals in 2025 of getting jacked and shredded, instead of becoming another...
E111 - The 10 Step System To Get Jacked & Shredded
02 Dec 2024
Contributed by Lukas
In this episode, Ben gives you your 10 step system to get jacked and shredded as a man over 30.
E110 - How To Meal Plan For Maximum Results
25 Nov 2024
Contributed by Lukas
In this episode, Ben discusses his top methods for meal planning to get the best results possible.
E109 - How To Stay Committed To Your Goals
18 Nov 2024
Contributed by Lukas
In this episode, Ben discusses how to stay on track, disciplined and committed to your goals without falling off.
E108 - Fasted Workouts: The Dos & Don'ts
11 Nov 2024
Contributed by Lukas
In this episode, Ben delves into how to approach fasted workouts in order to still nail your training, and the things you should avoid doing if you wa...
E107 - How To Know If You're Being Scammed By The Fitness Industry
04 Nov 2024
Contributed by Lukas
In this episode, Ben delves into how to spot when you're being scammed within the fitness industry, having fallen prey to countless fads and supplemen...
E106 - The #1 Ingredient To Get Into Phenomenal Shape
28 Oct 2024
Contributed by Lukas
In this episode, Ben delves into the number one most crucial ingredient that you need to get into the best shape possible that isn't to do with food, ...
E105 - Why Gym Enthusiasts Don't Always Make Progress
24 Oct 2024
Contributed by Lukas
In this episode, Ben discusses the things that gym enthusiasts do that actually result in progress, versus the ones that are spinning their wheels and...
E104 - How To Upgrade Your Mindset To Get Into Shape
21 Oct 2024
Contributed by Lukas
In this episode, Ben dives into the mindset behind getting into shape - specifically in regards to how our mind can be the thing that stands in the wa...
E103 - How To Balance Work, Life & Fitness As A Busy Man
14 Oct 2024
Contributed by Lukas
In this episode, Ben shares his 12 tactics to balances work, life and fitness as a business owner and dad who wants to prioritise being in, and stayin...
E102 - 14 Ways To Enhance Your Mental Focus & Clarity
10 Oct 2024
Contributed by Lukas
In this episode, Ben discusses the top ways he's found have improved his mental focus and clarity in life so that you can operate at your highest leve...
E101 - 11 Brutally Honest Fitness Lessons
07 Oct 2024
Contributed by Lukas
In this episode, Ben delves into 11 brutally honest lessons he's learned over the last two decades of shredding fat and building muscle.
E100 - The Exact Process I Use To Get Men Shredded
03 Oct 2024
Contributed by Lukas
In this episode, Ben details his exact systems and tactics that he uses to get men over 30 jacked and shredded.
E99 - 20 Quick Fat Loss Tips
26 Sep 2024
Contributed by Lukas
In this episode, Ben gives you 20 quick fat loss tips to help you to shred fat faster over 30.
E98 - The Top 10 Habits To Upgrade Your Physique
23 Sep 2024
Contributed by Lukas
In this episode, Ben dives into the essential habits that will transform your body. Whether you're a seasoned athlete or just starting out, this will ...