The Eric Bach Show

n this solo episode of The Eric Bach Show, Eric shares the lessons he wishes he’d understood earlier in life as he approaches 37. From training, hormones, and bloodwork to money, risk, and relationships, this is a straight-shooting blueprint for building a body and life that actually hold up over the next 10–20 years.What you’ll learn:– Why time feels like it speeds up after 30 and how “I’ll start later” quietly destroys your potential.– The real cost of always playing it safe and how fear of risk keeps you stuck.– How a single decision to invest in mentorship (even when money is tight) can change your entire trajectory.– Why health is the ultimate wealth and how some 35-year-olds look 25 while others look 55.– How your habits in your 20s and early 30s compound into either disease or high performance later in life.– What “middle age” actually is when you zoom out on lifespan and why that should light a fire under you.– How late nights, partying, and chronic stress now can show up as heart, liver, and metabolic issues down the road.– How to train for longevity without going soft: focusing on movement patterns instead of worshipping specific exercises.– Why chasing old PRs into your 30s and 40s can wreck your joints and what to focus on instead.– A simple approach to fat loss and muscle gain that doesn’t rely on gimmicks or “fat loss workouts.”– Why your metabolism usually isn’t broken, but your daily habits are.– Why you should get comprehensive bloodwork done in your 20s and 30s and use it as a baseline.– How to think about hormones, TRT, and peptides without skipping the hard lifestyle work.– What alcohol and THC actually do to your sleep, brain, hormones, and long-term performance.– Why steps, cardio, and explosive work like jumps and throws matter more as you age.– How small aches, pains, and old injuries can become major problems if you ignore mobility and recovery.– The importance of buying back your time with money and skills instead of staying stuck doing everything yourself.– Why changing your environment, friends, and sometimes even where you live can be the unlock for your next chapter.– How to build systems and standards so doing the right thing is as automatic as brushing your teeth.– Why motivation is overrated and consistency wins.– How to design a life where you don’t feel like you’re constantly starting over every year.Who this episode is for:– Men and women in their 20s and 30s who don’t want to wake up at 40 wondering what happened.– High performers who feel like their health, energy, or body is drifting in the wrong direction.– Anyone who wants a long-term plan that integrates training, lifestyle, bloodwork, and environment.Work with Eric:If you want a customized plan built around your body, schedule, and goals, apply for coaching at:bachperformance.com/coaching

In this episode of The Eric Bach Show, Eric breaks down seven specific foods that make losing stubborn belly and visceral fat easier—not by “magic,” but by improving insulin sensitivity, metabolism, gut health, inflammation, and hormone balance. You’ll learn how to build meals that keep you full, support longevity, and help you look great naked… without starving yourself or living in the gym. Why the same foods that help you get leaner also protect your brain, mitochondria, DNA, and cardiovascular system as you age. The 7 Foods Eric Breaks DownCoffeeBoosts metabolic rate (roughly 3–11% in studies).Increases fat oxidation during exercise and can blunt appetite earlier in the day.Loaded with polyphenols like chlorogenic acid that support liver health, reduce oxidative stress, and may lower risk of neurodegenerative disease—as long as you’re not turning it into a 500-calorie dessert drink. Lean Beef or Bison (93–95% lean)High-protein, nutrient-dense source with iron, zinc, B12, creatine, and some omega-3s (especially in grass-fed and bison).Higher protein = more thermogenesis, more satiety, better lean-mass retention in a deficit.CLA and omega-3s are linked to reductions in visceral fat and improved metabolic health. Wild BlueberriesImprove insulin sensitivity and help stabilize blood sugar, reducing cravings.High in fiber plus powerhouse antioxidants and polyphenols (anthocyanins) that support brain health, BDNF, and mitochondrial protection.Wild varieties can have 2–3x the antioxidant load of regular blueberries. Broccoli (and other crucifers)Ultra high volume, low-calorie, fiber-rich—great for appetite control and blood sugar stability.Rich in sulforaphane, which activates NRF2 (your body’s “master antioxidant switch”) to support detoxification, lower inflammation, and protect DNA from damage. Greek Yogurt (2% or Non-Fat)High in protein to preserve muscle and support metabolism during fat loss.Probiotics support gut health, digestion, inflammation, and immune function.Fermented dairy is linked to better microbiome diversity and improved longevity markersLeafy Greens (Spinach, Kale, Arugula, Romaine, etc.)Low-calorie, high-volume, packed with folate, vitamin K, magnesium, nitrates, and antioxidants.Support insulin sensitivity, stress management, cardiovascular health, and nitric oxide (better blood flow, performance… and erections).Simple habit: a “big-ass salad” at dinner most nights. Wild-Caught SalmonElite combo of high-quality protein and omega-3 fats (EPA + DHA).Helps improve insulin sensitivity, lower systemic inflammation, and reduce cardiovascular risk by ~25–35% in some research.Supports brain function, mood, joint health, and telomere protection—huge for longevity and preserving leanness as you age. Big TakeawaysYou don’t need “fat-burning foods”—you need fat-loss friendly foods that make a calorie deficit sustainable.Focus on foods that either had a face or came from the ground: protein + fiber + micronutrients beat pills, potions, and powders.Start by consistently adding 2–3 of these foods into your daily rotation, then build from there. Who This Episode Is ForAnyone struggling with stubborn belly fat despite “eating

23 Time-Tested Tips To Get Shredded in 2026Short description:In this episode of The Eric Bach Show, Eric walks through 23 battle-tested strategies to get legitimately shredded in 2026 without wrecking your hormones, your joints, or your sanity. From calories and macros to training, sleep, stress, and environment, this is a full roadmap for busy adults who want to get lean and stay lean without living in the gym.What you’ll learn:Fat loss fundamentals:– How fast you can realistically lose fat without burning off muscle (usually about 1–2 pounds per week).– How to reverse-engineer your timeline instead of crash dieting and then rebounding.– Why constantly program-hopping destroys progress.Calories and macros:– A simple starting point for calories: roughly bodyweight times 10 for fat loss.– Why aiming for about 1 gram of protein per pound of target bodyweight works well for most people.– How to use carbs to fuel training instead of cutting them to zero.– Why very aggressive deficits and extreme low-carb approaches often backfire on hormones, thyroid, and performance.Deficit limits:– Why you generally shouldn’t diet harder than about a 30% calorie deficit for long periods.– How pushing too hard leads to lower energy, reduced movement, higher cravings, and brutal plateaus.Food quality and structure:– The “foods that had a face or came from the ground” rule.– Why minimally processed, single-ingredient foods simplify fat loss and improve fullness.– The power of eating the same meals on repeat to reduce decisions and cravings.– How consistent meal timing can make hitting your targets almost automatic.Environment design:– How to set up your kitchen and home so you are not relying on willpower all day.– Why keeping trigger foods around is like trying to be sober while living in a bar.Movement, steps, and cardio:– Why aiming for around 10,000 steps per day is such a powerful fat loss tool.– The benefits of short, 10-minute walks after meals for blood sugar and appetite.– How to use cardio intelligently without turning your life into endless treadmill sessions.Training to get shredded:– Why you should be lifting weights at least 3–4 times per week when getting lean.– The key movement patterns to build your training around: squats, hinges, pushes, pulls, lunges, and carries.– A simple, effective workout structure: 4–6 main exercises per session, heavier strength work first, then higher-rep hypertrophy work, and optional finishers.– Why including jumps and throws keeps you athletic, powerful, and more resilient as you age.Hydration, electrolytes, and recovery:– How hydration and electrolytes can improve pumps, performance, and joint comfort when calories and carbs are lower.– Why recovery becomes even more important when you’re dieting.Supplements (no BS):– Protein powder as a convenient food, not magic.– When intra-workout carbs can help support performance and immune function during a cut.– Core supplements Eric often uses: fish oil, vitamin D, creatine, and magnesium.Sleep and lifestyle:– Why sleep is one of the most underrated fat loss tools.– A simple sleep routine structure (like cutting off caffeine, food, work, and screens at progressive times before bed).– How better sleep leads to more willpower, fewer cravings, better hormones, and better training.Alcohol:–...

Losing belly fat isn’t about hacks or extreme diets — it’s about having the right rules, keeping things simple, and executing consistently.In this episode, I break down the 9 rules I use with clients (and in my own life) to lose stubborn belly fat and keep it off for good. From tracking intelligently and eliminating empty calories to training with purpose, automating your decisions, and dialing in daily non-negotiables — these are the fundamentals that actually work.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

Getting lean isn’t about shortcuts — it’s about stacking simple habits that actually work.In this episode, I break down 39 fat-loss “cheat codes” to help you get ripped in 2026. From dialing in nutrition and protein, to training with intention, managing stress, and setting up an environment that supports your goals, you’ll get practical actions you can use immediately.If you want a no-nonsense guide to getting leaner, stronger, and more consistent this year, this episode lays out the blueprint.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

Skinny-fat is one of the most confusing and frustrating body types — not overweight, but soft, squishy, and nowhere near the look you want.In this episode, I break down why skinny-fat happens, why BMI doesn’t tell the whole story, and what it actually takes to fix it. You’ll learn why you feel “kinda skinny” but still have stubborn belly fat, and the key steps to finally build muscle, drop the softness, and get a body you’re confident in.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

In this episode, I’m walking through the key markers I pay attention to when reviewing my TRT bloodwork and why they matter for long-term health and performance. There’s a lot of noise online about testosterone, but understanding your own data is what keeps you safe and makes TRT effective.This isn’t about chasing high numbers or quick fixes — it’s about paying attention to how your body responds, making smart adjustments, and staying dialed in over time.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

Most coaching programs dodge the topic of pricing like it’s the plague — but today, Coach Eric Bach breaks it down.In this episode, he shares what actually goes into the cost of online coaching, from the level of service and personalization to the behind-the-scenes support you rarely see. You’ll learn what drives pricing, what “concierge coaching” really means, and how to make an informed decision as a coach or client.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

Getting older doesn’t mean slowing down — it just means getting smarter about how you train, eat, and recover.In this episode, I sit down with Coach Bryan Krahn to talk about what it really takes to build muscle, stay lean, and keep performing well into your 50s and beyond. We talk about training with purpose, managing recovery, and why the fundamentals matter more than ever as you age.Whether you’re 30, 40, or 50+, this episode will give you perspective and practical takeaways for staying strong for life — not just the next 12 weeks.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

The gym teaches you a lot more than how to lift weights — it teaches you how to live.In this episode, I share the biggest lessons training has taught me about discipline, patience, failure, and success — both inside and outside the gym. These aren’t just fitness tips; they’re principles you can use in business, relationships, and life.If you’ve ever realized that the hardest reps in the gym often mirror the toughest moments in life, this one’s going to hit home.Simple truth. Real experience. Lessons that last.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

What really separates good training from great training? And how do you build a foundation that lasts — not just for competing, but for long-term strength and performance?In this episode, we dig into the principles of strength training, the role of mentorship and coaching, and why starting with the basics will always beat chasing shortcuts. You’ll learn how sports, proper progression, and smart programming all tie into building a stronger body and a smarter approach to lifting.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

Carbs aren’t the enemy — they’re fuel. And if your goal is to build muscle, going low-carb might be one of the worst mistakes you can make.In this episode, I break down why cutting carbs tanks your energy, crushes your recovery, and leaves your training flat. We’ll talk about the role carbs play in strength, performance, and growth — and why the obsession with “low-carb everything” keeps lifters spinning their wheels.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

What’s the best way to structure your training? How do you keep your joints healthy while still lifting heavy? And does late-night eating really screw up your fat loss?In this Q&A episode, I’m tackling these common questions with practical, no-BS advice you can use right away. Whether you’re trying to figure out the right split for your schedule, struggling with aches and pains, or stressing about when you eat, this episode is all about cutting through the noise and giving you clarity.Simple answers. Smarter training. Better results.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

The clock is ticking. 2025 isn’t slowing down — and neither should you.In this episode, I share practical strategies to help you build muscle, drop fat, and actually make progress you’ll be proud of by the time the year ends. No gimmicks. No crash diets. Just simple, effective habits that work if you do.If you’ve been waiting for the “perfect time” to start, this is your sign.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

In this episode, I sit down with Coach Pat Hanigan to talk about what it really means to “build before you break.” We cover the importance of creating simple, reliable systems — whether your goal is losing fat, growing a business, or simply living a more balanced life.Pat and I dig into why most people only try to fix things once they’re already broken, and how flipping that mindset changes everything. From training and nutrition to structure, habits, and even decision-making in business, we share how to set yourself up for success before the pressure hits.If you’ve been stuck in a cycle of starting over, or you feel like you’re always reacting instead of leading, this conversation will give you a fresh perspective and practical tools to move forward with confidence.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

We’ve all had those moments — stress, boredom, or a rough day pushes you straight to food for comfort. Before you know it, you’ve overeaten and are stuck in the same frustrating cycle again.In this episode, I’m joined by Coach Jeb Stuart Johnston for a straight-up conversation about emotional eating: why it happens, how to recognize the triggers, and most importantly, the tools you can use to break free from it.If you’ve ever found yourself battling late-night cravings, reaching for food when you’re stressed, or stuck in the guilt spiral after overeating, this episode will give you perspective and practical steps to regain control — without diets, extremes, or shame.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

Too many people blame their hormones for stalled fat loss, low energy, or lack of progress in the gym. And while hormones matter, the truth is this: for most people, it’s not their hormones holding them back — it’s their habits.In this episode, I break down why obsessing over lab numbers without fixing your day-to-day actions is a losing game. From sleep, training, and nutrition to stress management and consistency, your habits shape your results far more than you think.Before you start chasing hormone fixes, let’s talk about getting the fundamentals right — because when your habits are dialed in, everything else starts working the way it should.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

You’re training. You’re dieting. You’re doing “all the right things”… yet you’re stuck — not getting leaner, not getting stronger, and definitely not building the physique you want.In this episode, I break down the real reasons why your progress has stalled — and why so many lifters end up spinning their wheels for months (or years).No gimmicks. No magic fixes. Just the truth about what’s stopping you from making gains and burning fat — and how to finally break through the plateau.If you’re tired of working hard without seeing results, this one’s for you.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

You’re showing up, putting in the work, and still not seeing the results you want. Sound familiar?Chances are, it’s not because you need a new program or some fancy piece of equipment — it’s because of two simple mistakes that quietly wreck progress for even the hardest workers in the gym.In this episode, I break down what those mistakes are, why they’re holding you back, and how to fix them so every rep, set, and session actually moves you closer to your goals.Train smarter. Get stronger. Stop wasting time.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle

If you’re training hard, watching what you eat, and still not losing fat… chances are you’re making one (or both) of these mistakes.In this episode, I break down the two most common diet traps that silently stall progress — the kind that most people don’t even realize they’re stuck in.This isn’t about trendy hacks or extreme restrictions. It’s about getting back to what actually works — and cutting through the BS that’s keeping you from getting lean.Simple. Effective. No fluff.Let’s fix what’s holding you back.This episode is brought to you by:The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without living in the gym.Apply here:Men: https://bachperformance.com/coaching/Women: https://bachperformance.com/coaching-women/Triple Threat Muscle: https://bachperformance.com/3xmuscle