The Eric Bach Show
by Eric Bach
Fitness should improve your life, not consume it. We’re here to help you lose fat, build muscle, and optimize health and performance. Join Fat Loss Expert, Eric Bach (IG @BachPerformance) weekly as he shares his 13 years of experience as a world class coach to help you get into the best shape of your life with nutrition, training, health, and lifestyle advice to help you build your best body and keep it.Eric has worked with athletes in the NBA, NHL, & NFL and dozens of high performing business people. His work has been featured on CNN, Tnation, Yahoo, LifeHacker, AskMen, Bodybuilding, and the Huffington Post. Eric's " Look Great Naked Protocol" has generated over 1100+ success stories. Fitness is a force multiplier for every other area of your life. It’s time to make it practical and sustainable for good.
Episodes
-
How to Hit Your Protein Without Eating Too Much Fat (+ Shoulder Pain & Stress Fixes)
You're eating more protein, training hard, and trying to get leaner. But what happens when you hit your calorie limit before you hit your protein goal? In this Q&A episode of The Eric Bach Show, I'm breaking down three common problems that keep former athletes and busy men from looking, feeling,...
-
The Things Killing Your Testosterone, Ranked S to F
Why are so many men spending hundreds of dollars on testosterone boosters, supplements, and biohacking trends while ignoring the things that actually matter? If you want to optimize your testosterone, improve your energy, and build a leaner, stronger body, start here:...
-
Why Changing Up Your Workouts Is Keeping You Weak & Stuck in the Gym
Why Changing Up Your Workouts Is Keeping You Weak & Stuck in the Gym Why do so many people spend years in the gym without getting noticeably stronger or building more muscle? If you want to build muscle, lose fat, and look great naked without living in the gym, apply for coaching:...
-
Think You Have Low Testosterone? Listen to This First.
Low testosterone has become one of the biggest topics in men's health, but for many people, hormones aren't the real problem. In this episode, Eric Bach explains why so many men jump straight to TRT, peptides, and supplements before fixing the habits that actually determine long-term health and...
-
How to Lose Fat and Build Muscle (The Right Way)
If your goal is to lose fat and build muscle at the same time, you're probably making progress much slower than you should. In this episode, Eric Bach explains why trying to chase both goals simultaneously keeps most people spinning their wheels and shares the exact roadmap he uses with coaching...
-
The 2 Biggest Fat Loss Mistakes Keeping You Stuck
Why do so many people lose the same 10 to 20 pounds over and over again? In this episode, Eric breaks down the two biggest mistakes that prevent people from getting lean and staying lean for life. First, he explains why trying to lose fat and build muscle at the same time keeps most people…
more -
20+ Years in the Gym Taught Me These 16 Life Lessons
After more than 20 years of training, I've realized the biggest lessons from the gym have very little to do with building muscle. In this episode, I share 16 principles that have shaped not only my physique, but also my business, relationships, confidence, and approach to life. We cover why...
-
How to Lose Fat Without Giving Up the Foods You Love
Most diets fail for one simple reason: they're impossible to sustain. In this episode, Eric Bach breaks down his proven 4-2-1 Fat Loss Method, a flexible nutrition strategy designed for busy professionals, parents, and high performers who want to get lean without sacrificing weekends, vacations,...
-
The Best Training Splits for Busy Men (And Why Most Programs Fail)
Podcast Summary What's the best training split for building muscle, staying healthy, and fitting fitness into a busy schedule? In this Q&A episode, Eric breaks down the pros and cons of total body, upper/lower, push-pull-legs, and minimalist muscle training so you can choose the right program for...
-
Dadbods: The Hormone Trade Nobody Warns Dads About
Why do so many men develop a dad bod after having kids — even when they know exactly what to do? In this episode, Eric Bach breaks down the hormonal and lifestyle shifts that happen when men become fathers, including changes in testosterone, oxytocin, prolactin, sleep quality, stress levels,...
-
6 Signs You're Not Training Hard Enough To Build Muscle
Most lifters think they're training hard. They're not. In this solo episode, Eric Bach explains why exhaustion, sweat, and soreness are poor indicators of muscle growth and why many men spend years working hard without building the physique they want. Eric breaks down the six biggest signs your...
-
TRT vs Enclomiphene, High Carb vs Low Carb & How to Build Real Confidence
In this no-script listener Q&A episode of the Bach Performance Podcast, Eric Bach and Head Coach Jorden Pagel tackle some of the biggest questions facing men over 30 who want to get leaner, stronger, and healthier without sacrificing their careers or families. The conversation begins with a...
-
Why Men Over 40 Stop Building Muscle (And How to Fix It)
In this episode, Eric Bach breaks down the REAL reasons men over 40 stop building muscle — and why it’s rarely just “low testosterone” or aging alone. Most men are fighting against: chronic stress poor recovery inconsistent nutrition nervous system burnout lack of sleep bad programming and...
-
17 LESSONS FROM 3,000 CLIENTS AND 16 YEARS OF COACHING
In this episode, Eric Bach breaks down 17 of the biggest lessons he’s learned from over 16 years coaching more than 3,000 clients both online and in person. From fat loss and muscle building to stress management, hormones, accountability, and coaching psychology — this episode covers the patterns...
-
7 Lessons For A Weekend With Millionaires: The Unstoppable Mastermind
In this episode, Eric Bach shares the biggest lessons he learned from attending the Unstoppable Mastermind in Nashville — a room filled with high-level entrepreneurs, founders, executives, and growth-focused leaders. This conversation dives into much more than business tactics. Eric breaks down…
more -
How To Get Ripped For Summer (The 421 Protocol)
In this episode, Eric breaks down the 4-2-1 Flexible Fat Loss Protocol — a sustainable system designed to help busy men and women get lean without crash dieting, sacrificing performance, or living in the gym. Join the 421 Flexible Fat Loss Masterclass (replays available):...
-
One Year On Testosterone Replacement Therapy: What's Changed
In this episode, Eric Bach gives a full one-year update after starting TRT (testosterone replacement therapy). He breaks down the physical, mental, hormonal, and performance-related changes he experienced over the last 12 months — including improvements in recovery, sleep, energy, mood, body...
-
The Cheat Codes to Get Shredded for Spring 2026
In this episode, Eric breaks down the exact framework he uses to help busy professionals get lean without crash dieting, metabolic damage, or muscle loss. Most people don’t fail because of effort. They fail because of poor sequencing, poor recovery, and poor alignment between training and...
-
Athletic Training vs. Physique Training... What Most People Get Wrong
In this episode, Eric breaks down the critical difference between training for athletic performance and training for physique development — and why most former athletes struggle to look as good as they perform. Just because you train hard doesn’t mean you’re training correctly for your current...
-
Improve Your Sleep With the 10-3-2-1-0 Sleep System
In this episode, Eric breaks down the 10-3-2-1-0 sleep system — a practical structure for improving sleep quality, hormone balance, recovery, and long-term performance. If you’re over 30 and feel like: You’re gaining fat despite training Your energy is inconsistent Your cravings are higher Your...
-
7 Habits That Keep Me 12% Body Fat at 36.
7 WAYS TO STAY LEAN In this episode, Eric breaks down the seven rules he personally follows to maintain roughly 12% body fat year round — without extreme dieting, endless cardio, or sacrificing quality of life. These aren’t hacks. They’re standards. Eric explains how muscle drives metabolism, why...
-
The Busy Man’s Blueprint to Building Muscle After 30
Welcome to Bach Performance — where high-performing men & women over 30 learn how to lose fat, build muscle, and optimize performance without living in the gym. In today’s episode, we break down why building muscle after 30 feels harder than it used to — and what actually works now. You’ll learn...
-
The 4-2-1 Flexible Fat Loss Protocol: Get Lean Without Giving Up Your Life
Episode Summary: Grab a copy of the 421 Fat Loss Protocol here: https://docs.google.com/document/d/1KHUrzdgDy8crn5Y__QJEWi5gtyLNKA3qHvOFHBvYRzo/edit?usp=sharing In this episode, Eric breaks down the 421 Flexible Fat Loss Protocol — a practical, sustainable approach to fat loss designed for busy...
-
How To Optimize Your Testosterone Levels
In this solo episode of The Eric Bach Show, Eric breaks down what your bloodwork really says about your hormones, health, and performance — and why most guys are leaving massive gains on the table by ignoring it. Whether you're feeling tired, holding onto stubborn fat, or just not performing the...
-
I’m turning 37 this year. If you’re in your 20’s and 30’s, listen to this:
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...
-
7 Foods That Help You Lose Stubborn Visceral Belly Fat
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,...
-
23 Time-Tested Tips to Get Shredded in 2026
23 Time-Tested Tips To Get Shredded in 2026 Short 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…
more -
9 Rules To Lose Stubborn Belly Fat (And Keep it Off)
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...
-
39 Fat Loss Cheat Codes To Get Ripped in 2026
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...
-
Why you’re skinny fat and what to do about it.
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...
-
TRT Update: What I’m Looking at With TRT Bloodwork
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...
-
What Is the Cost of Online Personal Training?
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...
-
How to Build Muscle & Lose Fat After 50 ft. Bryan Krahn
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…
more -
16 Life Lessons From The Gym
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...
-
The Science of Strength Training with Austin Current
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...
-
Why Low Carb Diets are a Disaster For Muscle Growth
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...
-
How to Pick The Best Training Split Q&A: Training Splits, Joint Health, and Late-Night Eating
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...
-
How to Build Muscle and Lose Fat Before The End of 2025
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…
more -
Build Before You Break Systems for Fat Loss, Business, and Life ft. Pat Hanigan
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...
-
How to Stop Emotional Eating ft. Jeb Stuart Johnston
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...
-
Your Hormones Aren’t The Issue. Your Habits Are
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...
-
Why You're Not Losing Fat OR Building Muscle
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...
-
These Two Mistakes Are Ruining Your Training
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…
more -
2 Diet Mistakes Ruining Fat Loss
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…
more -
Your Most Common TRT Questions: Answered
TRT is one of the most talked-about topics in men’s health — and one of the most misunderstood. In this episode, we break down the most common questions people have about TRT in a clear, no-BS way. Whether you're just starting to explore it or already deep in the process, this conversation will...
-
Advice That Helped Me Dig Out From 100k in Debt
A few weeks after I went all-in on my business, I found myself sitting across the table from the IRS and the FBI. What was supposed to be the start of a new chapter turned into one of the darkest moments of my life — I had been robbed of $100,000 in one of the biggest tax fraud cases in Colorado....
-
I’m on testosterone. Here’s why
Yep—I'm on testosterone. And in this episode, I’m breaking down exactly why I made that decision. This isn’t some bro-science rant or shortcut-for-gains story. I’ve spent years optimizing my training, nutrition, and recovery… but something still felt off. So I dug deeper—got my blood work done,...
-
Testosterone & Recovery: How to Fix Your Sleep, Stress & Gains
In today’s episode of The Eric Bach Show, we dive into the powerful connection between testosterone, recovery, and your ability to build muscle and burn fat. If your sleep is trash, your stress is high, and your progress has stalled—your testosterone levels might be paying the price. In this...
-
Lose Fat Without Giving Up Your Life: The 4:2:1 Summer Diet Strategy
In today’s episode of The Eric Bach Show, I share the 4:2:1 Summer Diet Strategy—a simple, sustainable method to help you lose fat without giving up your life. Summer is packed with travel, cookouts, and social events—which means most diet plans fall apart fast. But the 4:2:1 approach gives you...
-
Don’t Let Travel, Injuries, or Diet Rebounds Derail You This Summer
In today’s episode of The Eric Bach Show, I share how to stay on track with your fitness goals—even when life throws curveballs like travel, injuries, or diet rebounds. Summer can be one of the hardest times to stay consistent. Between vacations, unexpected setbacks, and the temptation to hit…
more
About this show
Fitness should improve your life, not consume it. We’re here to help you lose fat, build muscle, and optimize health and performance. Join Fat Loss Expert, Eric Bach (IG @BachPerformance) weekly as he shares his 13 years of experience as a world class coach to help you get into the best shape of your life with nutrition, training, health, and lifestyle advice to help you build your best body and keep it.Eric has worked with athletes in the NBA, NHL, & NFL and dozens of high performing business people. His work has been featured on CNN, Tnation, Yahoo, LifeHacker, AskMen, Bodybuilding, and the Huffington Post. Eric's " Look Great Naked Protocol" has generated over 1100+ success stories. Fitness is a force multiplier for every other area of your life. It’s time to make it practical and sustainable for good.
Hosted by
Eric Bach
Categories