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The Upgrade w/ Ben Craughwell
by Ben Craughwell
Today: #134 in Health & Fitness, Ireland on our combined chart.
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Latest episodes
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E241 - How To Set Up Your Calories & Macros To Get Six-Pack Shredded
October 25, 2026 · 18 minIf you don't know your numbers, you'll never get a six-pack. In this episode, Ben breaks down exactly how many calories you should be eating every day, alongside how much protein, carbohydrates and fat.
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E240 - Jacked Dads Versus Fat Dads
October 15, 2026 · 28 minWhat separates the physical role models from the dads who’ve let themselves go?
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E239 - Coachable Versus Uncoachable Men
October 10, 2026 · 30 minYou can hire a coach and say you want to change. But are you actually willing to be coached?
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E238 - Why The Midsection Is The Final Boss
October 2, 2026 · 12 minThe scale’s down. Your face looks leaner. Your clothes fit better. But the belly and love handles? Still hanging on. That’s why the midsection feels like the final boss, and why so many guys quit or change their approach just as they’re…
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E237 - Why Some Guys Look Worse After Losing Body Fat
September 23, 2026 · 16 minYou lose the weight, but instead of looking lean and muscular, you look smaller, flatter, or softer than you expected. Why?
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E236 - 10 Reasons To Get A Coach
September 14, 2026 · 30 minMost men don’t struggle because they don’t know they should train, eat better or move more. They struggle because knowing what to do and actually doing it consistently are two completely different things. In this episode, Ben breaks down…
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E235 - The Wolverine Stack (Peptide Protocol)
September 8, 2026 · 16 minThe Wolverine Stack has become one of the most talked-about peptide protocols for recovery, injury support and tissue repair. In this episode, Ben will break down what the stack actually is.
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E234 - [Throwback] Why You're Not Making Progress & How To Fix It
August 31, 2026 · 22 minIn this episode, Ben explains the main reasons why you're not making progress with fat loss and muscle gain, and how to fix it.
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E233 - 7 Mistakes Men Over 40 Make When Trying To Build Muscle & Get Lean
August 24, 2026 · 28 minIn this episode, Ben breaks down the 7 biggest mistakes men over 40 make when trying to build muscle and get lean. If you’re training consistently, eating reasonably well, and still feel like you look softer, smaller, or more average than…
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E232 - Why Your Personal Trainer Failed You
August 16, 2026 · 15 minIn this episode, Ben breaks down why working with a personal trainer does not always lead to the result you expected. He explains where the traditional model often falls short, what may be missing from your current approach, and why…
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E231 - Not Dropping Body Fat Fast Enough?
August 9, 2026 · 14 minIn this episode, Ben breaks down why your body fat may not be dropping as quickly as you expected and the common factors that could be slowing your progress. You’ll learn how to identify what is actually holding you back, what adjustments…
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E230 - 7 Nutrition Mistakes I Made So You Can Avoid Them
August 2, 2026 · 20 minIn this episode, Ben breaks down seven nutrition mistakes he made during his own journey, why they held him back, and what he would do differently now. From overcomplicating the basics to following approaches that were never sustainable…
About the show
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.