The Eric Bach Show

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, 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 with...

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...

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 Protoc...

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...

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 Prot...

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...

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.

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 experie...

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 prog...

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...

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 result...

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 h...

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.

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...

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...

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 workin...

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 sm...

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.

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 help you understand the bigger picture and make smarter decisions about your health, performance, and longevity.

Straightforward, honest, and rooted in real experience — just how we do things here.

This episode is brought to you by...

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.

Yeah… this one’s personal.

This isn’t just about getting scammed. It’s about what happens after life punches you in the face. It’s about how to stay calm...

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, asked the right questions, and faced the truth: my testosterone levels were low, and it was holding me back.

If you’ve ever felt “not quite yourself” or wondered whether hormones could be playing a bigger role than you think—this is a conversation yo...

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 episode, I break down the exact strategies I use with clients to naturally support testosterone, improve sleep quality, lower stress, and maximize recovery.

Because the truth is, training hard is only half the battle. If your recovery sucks, your results will too...

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 structure and flexibility. You’ll learn how to balance clean eating with real-life enjoyment, so you can still make progress without obsessing over every bite.

This is the exact strategy I use with clients who want to look lean, feel strong, and actu...

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 pause on your routine, it’s easy to lose momentum. But it doesn’t have to be that way.

In this episode, I’ll walk you through simple, realistic strategies I’ve used with clients (and myself) to stay dialed in without need...

In today’s episode of the Look Great Naked Podcast, I break down The 4 Worst Types of Cardio for Natural Lifters—and what to do instead.

If you're training naturally, your recovery and muscle-building capacity are limited. That means the wrong kind of cardio can crush your gains, leave you drained, and stall progress. In this episode, I reveal the most common cardio mistakes I see lifters make—plus smarter strategies that actually complement your training (instead of wrecking it).

If I can pass on the lessons that took me over a decade...

With summer social events kicking off, you don’t have to sacrifice your fitness goals to enjoy yourself. I'll share practical, no-BS strategies for having fun, staying lean, and still raising a glass responsibly.

On this Memorial Day, as we honor those who’ve made the ultimate sacrifice, let’s remember to celebrate life and freedom responsibly and gratefully. Tune in for tips that will help you balance health, fitness, and your social life—today and all year long.

This episode is brought to you by:

The Look Great Naked Protocol...

In today’s episode of The Eric Bach Show, I dive into how to stop letting travel, injuries, or diet rebounds derail your progress.

Life inevitably throws curveballs—vacations, unexpected injuries, or diet slip-ups—but these setbacks don’t need to become permanent roadblocks. I share my proven strategies and personal insights on how to bounce back quickly, maintain momentum, and stay consistent, even when circumstances aren’t ideal.

If I can pass on the lessons that took me years to master, you’ll have a massive advantage in staying lean, strong, and confiden...

In today’s episode of The Eric Bach Show, I dive into Testosterone 101: What Really Improves Testosterone Naturally.

Testosterone affects everything—from your energy levels and mood to muscle growth and overall health. But there's a ton of misinformation out there on what truly works. In this episode, I clear up the confusion and share proven, practical strategies for naturally boosting your testosterone without relying on gimmicks or expensive supplements.

These simple yet powerful tips could've saved me years of frustration, stalled progress, and unnecessary fatigue. If I can pass on the wisd...

In this episode of The Eric Bach Show, Eric tackles some of the most debated topics in the fitness world. Ever wondered if nutrient timing truly impacts your muscle growth and recovery? Or if fasted cardio is the secret weapon for fat loss? And what about those supplements lining your shelf—are they beneficial or just marketing hype?

Eric delves into these questions, providing evidence-based answers and debunking common myths. Drawing from his extensive experience and the latest research, he offers clear guidance to help you optimize your training and nutrition strategies.

Th...

Ever wonder what's beyond the aesthetics of a lean, muscular physique? In this episode, we dive deep into the true advantages of getting lean and jacked—benefits that go far beyond looking great in the mirror. Discover how transforming your body enhances your mental resilience, boosts productivity, elevates confidence, and sets the stage for long-term health and success. Whether you're a fitness enthusiast chasing your best shape or someone curious about the deeper value of physical transformation, tune in to uncover why getting lean and jacked is truly life-changing.

This episode is brought to you by:

...

In today's episode, I'll break down exactly how I changed my leg day workouts to support my goal of running a 10K — without sacrificing strength or muscle gains. Whether you're a runner trying to avoid injury or a lifter adding endurance goals, these leg workouts for runners are designed to keep you strong, fast, and injury-free.

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/

...

Struggling to stay consistent with your diet and workouts? In this episode, we break down the psychological barriers that hold you back and the science-backed strategies to build lasting habits for muscle growth and fat loss. You’ll learn:

✅ Why motivation isn’t enough and what actually drives long-term consistency

✅ How to rewire your brain for discipline and effortless habit formation

✅ The role of environment, identity, and small wins in sustaining progress

✅ Practical strategies to stick to your nutrition and training—no matter what

🔑 Master the mindset of consistency and achieve your...

Struggling to optimize your training based on your unique strengths? In this episode, we explore how understanding your neurotype can help you tailor your workouts to match your brain chemistry, leading to better performance and faster results. You’ll learn:

✅ How different neurotypes respond to training and why it matters for your progress

✅ The role of neurotransmitters in performance and skill retention

✅ Why some people need higher intensity, while others thrive with more variety

✅ How to program your workouts based on your personality and needs

🔑 Unlock your full potential by understand...

Looking to optimize your training during a reset without overtraining? In this episode, we reveal the key strategies to preserve muscle, boost strength, and promote recovery while keeping your workouts efficient and effective.

You’ll learn:

✅ How lowering reps and increasing rest improves strength without losing muscle

✅ Why reducing sets and modifying exercises prevents plateaus

✅ The role of training tempo and simplified routines for recovery

✅ How carb cycling can enhance energy and recovery

🔑 Get back to basics for sustainable progress and lasting results.

...

Low testosterone levels can leave you feeling tired, unmotivated, and stuck in a cycle of underperformance—but what if the solution lies in fixing a few simple everyday habits? In this episode, we uncover the 5 common mistakes that are unknowingly sabotaging your testosterone levels and show you how to fix them fast.

You’ll learn:

✔️ Which foods, activities, and stressors are hurting your hormones

✔️ The lifestyle changes proven to boost testosterone naturally

✔️ Practical tips to regain your energy, focus, and confidence

This episode is brought to you by:

Th...

Dieting isn’t just about what’s on your plate—it’s about what’s in your mind. The mental side of dieting can make or break your progress, and mastering it is the key to sustainable results.

In this episode, we’re diving deep into the psychology of dieting and how to build a mindset that supports your goals. You’ll learn:

✅ How to set realistic goals and avoid the trap of perfectionism

✅ Strategies for overcoming cravings, emotional eating, and mental fatigue

✅ The power of mindset shifts to turn setbacks into comebacks

What if there were a simple, results-driven approach to fat loss that doesn’t require hours of cardio, extreme diets, or giving up your favorite foods? Enter The Striking Distance Fat Loss Method—a system designed to help you shed fat effectively while maintaining muscle and keeping your lifestyle intact.

In this episode, I’ll break down the core principles of this method, including:

✅ How to set realistic fat loss goals and timelines

✅ The critical role of nutrition—and how to make it work for YOU

✅ Balancing strength training with strategic calorie defici...

The fitness landscape is transforming, and 2025 is poised to bring exciting new trends that could change how we approach health and wellness forever. In this episode, we dive into the top fitness trends shaping the future of online coaching and the fitness industry—and how you can adapt to thrive.

✨ Here’s What You’ll Learn:

1️⃣ Bloodwork & Metabolic Testing – Discover how personalized data-driven coaching, including bloodwork analysis, can help optimize fat loss, nutrition, and energy for clients seeking more precision.

2️⃣ Focus on Food Dyes and Additives – With awareness around endocrine disruptors growing, clean eating and ingredien...

Ready to feel confident in your own skin? In this episode, we’re sharing the ultimate guide to looking and feeling amazing—naked! 💪 Whether you’re aiming to shed fat, build muscle, or boost your overall physique, these tips are designed to help you achieve a body you’re proud of in 2025.

✨ In This Episode:

✔️ How to create a sustainable workout and nutrition plan that works for your lifestyle

✔️ The role of strength training in sculpting your ideal physique

✔️ Simple hacks to improve posture, confidence, and overall body composition

✔️ Why mindset and consistency a...

Discover practical and proven methods to help natural lifters build muscle effectively. From training techniques to nutrition and recovery, learn how to optimize your results without shortcuts.

🔑 What you’ll learn:

✔️ Proven training techniques for muscle growth.

✔️ Essential nutrition tips for natural lifters.

✔️ The importance of recovery and rest.

✔️ Strategies to stay consistent and motivated.

✔️ Maximize gains without shortcuts or supplements.

This episode is brought to you by:

The Look Great Naked Protocol: Our flagship coaching program to help you look great naked without...