The Upgrade w/ Ben Craughwell
Episodes
E97 - How Jacked Men Eat Everyday
19 Sep 2024
Contributed by Lukas
In this epsiode, Ben delves into the 4 main eating habits of jacked men, gleaned from the overlapping traits among the thousands he's worked with.
E96 - Why It's Easier To Get Into Shape When You Care Less About It
16 Sep 2024
Contributed by Lukas
In this episode, Ben discusses how shredding fat and building muscle becomes far easier over 30 when you care less about it.
E95 - How To Get Better Results Than Everyone Else With Ease
12 Sep 2024
Contributed by Lukas
In this episode, Ben discusses the tactics he has learned over the last two decades in order to help you achieve better fat loss and muscle gain resul...
E94 - 17 Harsh Fitness Truths I Wish I Knew Sooner
09 Sep 2024
Contributed by Lukas
In this episode, Ben discusses 17 hard fitness truths that he wish he had known and had access to sooner along his journey of getting lean, jacked and...
E93 - The Realities Of Taking Testosterone
05 Sep 2024
Contributed by Lukas
In this episode, Ben delves into the realities of taking testosterone replacement therapy.
E92 - How Men Make Fat Loss Harder Than Necessary
02 Sep 2024
Contributed by Lukas
In this episode, Ben discusses the many things that men end up doing that make fat loss much harder than it needs to be, and how to avoid these.
E91 - My Current Routine To Pack On Muscle Over 30
29 Aug 2024
Contributed by Lukas
In this episode, Ben delves into his current muscle building and strength routine.
E90 - If I Was Trying To Shred Fat Over 30, Here's What I'd Do
26 Aug 2024
Contributed by Lukas
In this episode, Ben discusses the top things he would do if he wanted to shred fat over 30.
E89 - How To Maximise Workout Performance
23 Aug 2024
Contributed by Lukas
In this episode, Ben delves into maximising your workout performance so that you get the most out of the gym and get the best possible results for the...
E88 - Should You Cut Or Bulk?
19 Aug 2024
Contributed by Lukas
In this episode, Ben discusses one of the most common reasons that men do not see the results that they want - cutting and bulking at the wrong times....
E87 - The Top 7 Steps You Need To Focus On To Get Lean & Muscular
12 Aug 2024
Contributed by Lukas
In this episode, Ben discusses the top 7 steps - in order - that you need to focus on in order to build a lean and muscular body.
E86 - How To Build Confidence As A Man
08 Aug 2024
Contributed by Lukas
In this episode, Ben tells his story about how he overcame his crippling social anxiety to become a more confident man.
E85 - 17 Hacks To Make Fat Loss Easier
05 Aug 2024
Contributed by Lukas
In this episode, Ben gives you 17 hacks and tactics to make fat loss easier.
E84 - How To Gain Muscle Without Getting Fat
01 Aug 2024
Contributed by Lukas
In this episode, Ben delves into a very common problem among men - gaining too much fat while building muscle - and how to solve it.
E83 - What Men That Get Results Do, Versus Those That Don't
29 Jul 2024
Contributed by Lukas
In this episode, Ben lists all of the things that successful men do in pursuit of a jacked physique, versus those that don't.
E82 - 3 Things I Wish I Knew When I First Started Building My Physique
25 Jul 2024
Contributed by Lukas
In this episode, Ben discusses three big things he wishes he knew before he started his muscle building endeavours.
E81 - Why Personal Training Is A Waste Of Money 99% Of The Time
22 Jul 2024
Contributed by Lukas
In this episode, Ben gives an honest review of why investing in Personal Training is, typically, a waste of your money.
E80 - How A Blood Test Can 10x Your Results
18 Jul 2024
Contributed by Lukas
In this episode, Ben discusses how getting a simple blood test done as a man over 30 can 10x your fat loss and muscle gain progress.
E79 - The 5 Best Superfoods To Get Jacked & Lean
15 Jul 2024
Contributed by Lukas
In this episode, Ben delves into the top 5 superfoods he's found that will significantly boost your progress and results.
E78 - 5 Things I Would Never Do To Shred Body Fat As A Man Over 30
08 Jul 2024
Contributed by Lukas
In this episode, Ben delves into the top 5 things he would never, ever do as a man over 30 looking to shred body fat and why. This will save you years...
E77 - The Best Performance Secret That They Won't Tell You About
04 Jul 2024
Contributed by Lukas
In this episode, Ben delves into the best performance secret that you won't hear much about - this is going to significantly impact your performance a...
E76 - How To Navigate Social Events & Still Drop Body Fat
01 Jul 2024
Contributed by Lukas
In this episode, Ben discusses the strategies you can employ to easily have a social life while shredding fat and getting into shape.
E75 - How To Lower Your Cortisol (Stress Hormones) To Improve Your Health & Results
27 Jun 2024
Contributed by Lukas
In this episode, Ben dives into his methods to lower cortisol - the stress hormone - which significantly impacts our health, performance and results a...
E74 - The 15 Harsh Fat Loss Truths That I Wish I Knew A Decade Ago
24 Jun 2024
Contributed by Lukas
In this episode, Ben lists his top 15 harsh fat loss truths that he knows now at 30, but wishes he knew at 20.
E73 - The 7 Systems That Helped Me To Shred Almost 100lbs
20 Jun 2024
Contributed by Lukas
In this episode, Ben details the top 7 systems he put in place which helped him to lose almost 100lbs of body fat recently.
E72 - The Top 10 Biggest Mistakes I've Made That Stopped Me From Making Progress
17 Jun 2024
Contributed by Lukas
In this episode, Ben delves into the top 10 biggest mistakes he's made over the last (almost) two decades of being in the gym, that hampered him makin...
E71 - What To Eat Before, During & After Your Workouts For Maximum Progress
12 Jun 2024
Contributed by Lukas
In this episode, Ben delves into pre-, intra- and post-workout nutrition. Without optimising this, we can leave a lot of gains on the table.
E70 - The 5 Signs You've Got Low Testosterone & What To Do About It
10 Jun 2024
Contributed by Lukas
In this episode, Ben discusses his experience with low testosterone, what the top signs of this are in men, and how to combat it.
E69 - The Top 5 Traits Of Men Who Are In Great Shape
06 Jun 2024
Contributed by Lukas
In this episode, Ben delves into his experiences with men who are in great shape - the types of traits they have that they've developed over time that...
E68 - The Top 7 Things Killing Your Progress & How To Fix Them
03 Jun 2024
Contributed by Lukas
In this episode, Ben explains the top 7 things that are killing your fat loss and muscle gain progress - and what to do about each of them.
E67 - How Rucking Will Get You Jacked & Lean
30 May 2024
Contributed by Lukas
In this episode, Ben talks you through his experience with Rucking - which is walking with additional weight, like a loaded up a rucksack or carrier w...
E66 - 4 Ways To Make Dropping Body Fat Over 30 Easier
27 May 2024
Contributed by Lukas
In this episode, Ben dives into 4 solid ways he's found make fat loss much easier over 30, considering we often have to do things a little bit differe...
E65 - How To Stop Food Cravings When You're Shredding Fat
23 May 2024
Contributed by Lukas
In this episode, Ben goes over his top ways to stop food cravings when you're trying to shred body fat. There is nothing more of a detriment to consis...
E64 - The Top Foods Men Should Eat For Easier Fat Loss & Muscle Gain
20 May 2024
Contributed by Lukas
In this episode, Ben discusses the top foods you can add to your diet on a daily basis to make fat loss and muscle gain easier.
E63 - How To Set Up Your Calories & Macros For Faster Fat loss
16 May 2024
Contributed by Lukas
In this episode, Ben describes the exact macro and calorie protocol he uses to get men shredding fat fast.
E62 - How I Improved My Fertility And Started A Family
13 May 2024
Contributed by Lukas
In this episode, Ben discusses the very important topic of fertility - in a world where a huge number of men have problems in this area (as Ben did, t...
E61 - Why You're Not Making Progress With Your Fat Loss & Muscle Gain & How To Fix It
09 May 2024
Contributed by Lukas
In this episode, Ben explains the main reasons why you're not making progress with fat loss and muscle gain, and how to fix it.
E60 - The Routine That Built Me The Most Muscle
06 May 2024
Contributed by Lukas
In this episode, Ben gives you an insight into what he does to make muscle gain much easier now compared to when he was younger.
E59 - 4 Steps To Getting In Shape Over 30
02 May 2024
Contributed by Lukas
In this episode, Ben goes over his top 4 steps to getting in shape when you're a man over 30. Now that Ben is over 30 himself, he understands the uniq...
E58 - How To Know If You're Wasting Time In The Gym (Curing Fuckarounditis)
29 Apr 2024
Contributed by Lukas
In this episode, Ben goes into detail on "fuckarounditis", a term coined by Martin Berkhan to describe a mediocre physique and complete lack of progre...
E57 - The Two Biggest Productivity Hacks For Fat Loss & Muscle Gain
25 Apr 2024
Contributed by Lukas
In this episode, Ben divulges his top two productivity hacks for fat loss and muscle gain. From almost two decades of trial and error, this is what's ...
E56 - 8 Things I Wish I Knew Before Getting Into Shape
22 Apr 2024
Contributed by Lukas
In this episode, Ben describes the 8 things that he wishes he was privy to before getting lean, strong and muscular. Had he known these 8 crucial thin...
E55 - 5 Steps To Shred Belly Fat
18 Apr 2024
Contributed by Lukas
In this episode, Ben discusses the top 5 most effective ways to lose belly fat, after nearly two decades of trial and error. He delves into what actua...
E54 - The Top 3 Toxic Mindsets To Avoid When Getting Into Shape
15 Apr 2024
Contributed by Lukas
In this episode, Ben goes over his top 3 toxic mindsets to avoid when trying to get into shape. If you follow this advice, this will ensure that your ...
E53 - How Much Cardio Do You Need For Fat Loss?
11 Apr 2024
Contributed by Lukas
In this episode, Ben delves into the dos and don'ts of cardio - how much is needed for effective fat loss. After years of overdoing this unnecessarily...
E52 - How To Put On Muscle As Fast As Possible
08 Apr 2024
Contributed by Lukas
In this episode, Ben delves into the ways in which he's packed on muscle over the last (almost) two decades, and what methods he has found to be the f...
E51 - 8 Ways To Make Fat Loss Easier
04 Apr 2024
Contributed by Lukas
In this episode, Ben shares with you his top 8 ways to make fat loss easier and more sustainable in the long run. This will help hugely with reaching ...
E50 - How To Feel Sharp, Focused & Full Of Energy Every Day
01 Apr 2024
Contributed by Lukas
In this episode, Ben delves into his tactics and habits that allow him to feel sharp, focused, on the ball and full of energy every single day.
E49 - How I Approach Cheat Meals
28 Mar 2024
Contributed by Lukas
In this episode, Ben delves into his approach to cheat meals without messing up progress.
E48 - How To Never Fall Off Track
25 Mar 2024
Contributed by Lukas
In this episode, Ben discusses his tactics that have ensured he, and thousands of men he has helped to get into shape, have managed to remain consiste...
E47 - My Essential Supplements For Fat Loss, Sleep & Performance
21 Mar 2024
Contributed by Lukas
In this episode, I go over my top supplements in three categories - day to day supplements that will help with fat loss, performance in the gym, and s...
E46 - How To Avoid A Hangover
18 Mar 2024
Contributed by Lukas
In this episode, Ben discusses how to avoid a hangover and get back on the right track. This is especially important when trying to get into shape and...
E45 - How To Get Protein In With Ease
14 Mar 2024
Contributed by Lukas
In this episode, Ben goes over a very common problem - not being able to get an adequate amount of protein into your diet on a consistent basis, and h...
E44 - 8 Steps To Grow A Lagging Muscle Group
11 Mar 2024
Contributed by Lukas
In this episode, Ben gives his top 8 steps to develop and grow a lagging muscle group, from almost two decades of experience.
E43 - How To Reprogram Your Brain To Get Into Shape
07 Mar 2024
Contributed by Lukas
In this episode, Ben gives his take on being a goal orientated person versus a systems orientated person and how this will majorly effect your results...
E42 - 15 Lessons I Know At 30 That I Wish I Knew At 20
04 Mar 2024
Contributed by Lukas
In this episode, Ben goes over the top 15 lessons he knows now at age 30, that he wishes he knew at age 20.
E41 - The Benefits & Drawbacks Of Intermittent Fasting
29 Feb 2024
Contributed by Lukas
In this episode, Ben goes over the top 2 reasons he is choosing to utilise Intermittent Fasting at present, the benefits, the drawbacks and his experi...
E40 - The Best & Worst Carbs For Fat Loss & Muscle Building
26 Feb 2024
Contributed by Lukas
In this episode, Ben discusses the best and worst carbohydrate sources for shredding fat and building muscle.
E039 - My Intermittent Fasting Protocol To Shred Fat While Short On Time
23 Feb 2024
Contributed by Lukas
In this episode, Ben delves into his current routine to shred body fat as a 30 year old business owner and a dad, which is markedly different to what ...
E038 - How To Build More Muscle - Step By Step Guide
19 Feb 2024
Contributed by Lukas
In this episode, Ben goes into detail on what's worked well for him to gain more muscle.
E037 - Should You Be Taking Creatine?
15 Feb 2024
Contributed by Lukas
In this episode, you will learn when and if it's beneficial for you to take creatine and what sort of effects this will have downstream.
E036 - TRT or Steroids?
12 Feb 2024
Contributed by Lukas
In this episode, Ben explains the difference between TRT and steroids, particularly from the standpoint of someone who has utilised both at different ...
E035 - My Favourite Training Split
08 Feb 2024
Contributed by Lukas
In this episode, Ben goes into detail on his favourite training split to build your physique, from years of trial and error trying bodybuilding traini...
E034 - How To Avoid Looking Skinny Fat
05 Feb 2024
Contributed by Lukas
In this episode, you will learn how Ben has avoided the dreaded "skinny fat" look that used to plague the end of every diet phase for him in the past,...
E033 - How Many Meals Should You Eat For Fat Loss & Muscle Gain?
01 Feb 2024
Contributed by Lukas
In this episode, Ben delves into meal frequency and timing for both fat loss and muscle gain.
E032 - My Top 9 Favourite Protein Sources & Why
29 Jan 2024
Contributed by Lukas
In this episode, Ben gives you his top 9 favourite protein sources and why he choose these daily to enhance his fat loss and muscle gain efforts.
E031 - My Top 6 Ways To Boost Your Metabolism
25 Jan 2024
Contributed by Lukas
In this episode, Ben deep dives his top 6 ways to boost your metabolism for faster fat loss and more efficient muscle building.
E030 - My Top 5 Ways To Track Fat Loss & Muscle Gain Progress
22 Jan 2024
Contributed by Lukas
In this episode, you'll learn Ben's top 5 strategies for tracking your own progress when it comes to fat loss and muscle gain. This will ensure you ar...
E029 - The Two Best Ways To Get Your Cardio Done
18 Jan 2024
Contributed by Lukas
In this episode, Ben explains the two best ways that he has found to get your cardio boxed off every day with ease - this means that it's frictionless...
E028 - Why Diets Fail & How To Avoid It: Part 3
15 Jan 2024
Contributed by Lukas
In this episode, Ben delves into part 3 of 3 of why diets fail. You'll learn how to avoid the common pitfalls so that you don't fall into the boat of ...
E027 - Why Diets Fail & How To Avoid It: Part 2
11 Jan 2024
Contributed by Lukas
In this episode, Ben delves into part 2 of 3 of why diets fail. You'll learn how to avoid the common pitfalls so that you don't fall into the boat of ...
E026 - Why Diets Fail & How To Avoid It: Part 1
08 Jan 2024
Contributed by Lukas
In this episode, Ben delves into part 1 of 3 of why diets fail. You'll learn how to avoid the common pitfalls so that you don't fall into the boat of ...
E025 - My Essentials For Post-Workout Nutrition & Recovery
04 Jan 2024
Contributed by Lukas
In this episode, Ben delves into his top essentials he implements after each session so that he can recover and grow optimally. Over time, this leads ...
E024 - My Top 6 Books On Mindset & Discipline
01 Jan 2024
Contributed by Lukas
In this episode, Ben gives his top 5 books on mindset and discipline that have helped him to forge the impenetrable habits and lifestyle he leads toda...
E023 - How Long Should You Cut & Bulk For?
27 Dec 2023
Contributed by Lukas
In this episode, you'll learn how long to spend shredding body fat, and how long to spend bulking or gaining muscle.
E022 - My Experience With TRT [Testosterone Replacement Therapy]
21 Dec 2023
Contributed by Lukas
In this episode, Ben goes into detail on his journey with Testosterone Replacement Therapy (also known as Testosterone Optimisation Therapy), prescrib...
E021 - How To Feel Sharp & Full Of Energy 24/7
18 Dec 2023
Contributed by Lukas
In this episode, Ben delves into the different tactics he's learned over the years that have the biggest impact on his mental and physical performance...
E020 - The #1 Roadblock In Fat Loss Phases & How To Get Around It
14 Dec 2023
Contributed by Lukas
In this episode, Ben explains the number one thing that destroys fat loss phases for men: notably hunger. You'll learn his tactics to ensure that this...
E019 - One Crucial Thing I Get All My Clients To Do When Starting In The Better Man Project
11 Dec 2023
Contributed by Lukas
In this episode, Ben goes into detail on the exact blood work protocol he provides to new Better Man Project members, the importance of it and why thi...
E018 - How To Get Bigger, More Muscular Arms
09 Dec 2023
Contributed by Lukas
In this episode, Ben divulges everything he's learned over the last 16 years on how to grow your arms properly. From trial and error, he finally got h...
E017 - Men Who Get The Best Result Do These Things...
06 Dec 2023
Contributed by Lukas
In this episode, Ben discloses the top traits, trends and habits of his absolute best transformations.
E016 - 5 Vital Steps To Getting A 6 Pack
04 Dec 2023
Contributed by Lukas
In this episode, Ben gives you his top 5 steps to getting a 6 pack. From 16 years of trial and error, Ben has tried everything - he will share with yo...
E015 - My 5 Essentials For Pre-Workout Nutrition
01 Dec 2023
Contributed by Lukas
In this episode, ben delves into the top 5 essentials he implements before each session so that he can hit PBs and have an amazing workout every singl...
E014 - My Top Testosterone Boosting Foods
29 Nov 2023
Contributed by Lukas
In this episode, Ben delves into the top 4 minerals you need in your diet to optimise and boost your natural testosterone production. These will in tu...
E013 - Top Supplements For Fat Loss & Muscle Gain
27 Nov 2023
Contributed by Lukas
In this episode, Ben delves into his list of supplements that he has found made a difference in his journey to getting lean and muscular.
E012 - Steroids: My Experience [The Benefits & Negative Effects]
24 Nov 2023
Contributed by Lukas
In this episode, Ben explores his experience of starting steroids at the age of 18, the negative effects this has had on his life, and also, the benef...
E011 - How To Break Through Fat Loss Plateaus
22 Nov 2023
Contributed by Lukas
In this episode, Ben explains his "loaded gun" approach to fat loss. You'll learn his exact strategy to getting lean properly, without getting stuck i...
E010 - How To Get In Shape & Keep Your Social Life
20 Nov 2023
Contributed by Lukas
In this episode, Ben explains his 6 step strategy to maintain a social life and still eat junk food while getting lean and muscular.
E009 - 14 Sleep Hacks To Improve Fat Loss & Muscle Gain
17 Nov 2023
Contributed by Lukas
In this episode, Ben gives you 14 sleep hacks he utilises to improve his sleep quality and therefore skyrocket fat loss and muscle gain. You'll have a...
E008 - How To Speed Up Your Progress By Mastering Recovery
15 Nov 2023
Contributed by Lukas
In this episode, Ben explains the pitfalls of training without prioritising recovery, how to maximise your recovery outside of the gym so that you can...
E007 - How To Maximise Your Workout Performance To Skyrocket Results
13 Nov 2023
Contributed by Lukas
In this episode, Ben does a deep dive into pre-, intra-, and postworkout nutrition - all of which he has tried and tested over the years. By implement...
E006 - The 7 ’Big Rocks’ To Upgrade Your Physique
09 Nov 2023
Contributed by Lukas
In this episode, Ben delves into the 7 "big rocks" or fundamentals that are going to make up 99% of your progress. You'll learn from the mistakes he's...
E005 - How To Structure Your Nutrition To Maximise Results
08 Nov 2023
Contributed by Lukas
In this podcast, Ben explains what is optimal when it comes to structuring your nutrition for the best results with fat loss and muscle gain - how man...
E004 - How To Start A Muscle Gain Phase Properly
03 Nov 2023
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...
E003 - How To Start Your Fat Loss Phase Properly
30 Oct 2023
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...
E002 - How I Get Men Lean & Muscular
28 Oct 2023
Contributed by Lukas
In this episode, Ben explains his method behind getting men lean and muscular. He explains his experiences with this particular method that he has uti...
E001 - How Ben Built His Body, Strength & Business
23 Oct 2023
Contributed by Lukas
In this episode, discover the story of why Ben used the gym as an escape from the age of 13 while dealing with a chaotic home life, and how the trajec...