The Upgrade w/ Ben Craughwell

E212 - How I'm Approaching My Muscle Building Phase

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.

E211 - Why You're Losing Weight But Don't Look Leaner

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.

E210 - The Testosterone Crisis No One Is Talking About

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.

E209 - Should You Take Retatrutide?

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.

E208 - 11 Steps To Get A Jacked & Lean Physique

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.