Hey Reader,
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Let’s kick things off with a quote from yours truly:
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“People will eat burgers with no bun but add cheese to the burger and drink vodka...
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Because carbs make you fat.”
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I have nothing against vodka (unless it's before leg day), but this is a classic example of missing the forest for the trees.
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​It’s not carbs, fat, or protein that’s the issue — it’s poor decision-making and an inability to zoom out.
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​New Study: Vitamin D Helps You Store Calories as Muscle (Not Fat)
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​Yep, seriously.
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A new preprint study just dropped showing that Vitamin D may improve how your body allocates calories, helping shuttle them toward lean muscle instead of fat when you’re in a surplus.
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Now before you think “Vitamin D = steroid-like gains,” let’s pump the brakes. Most of the research was in animals, with some support in vitamin D-deficient humans (which, let’s be honest, is most people).
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But here’s the big idea:
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​Vitamin D improves nutrient partitioning. That means your body becomes more efficient at deciding where calories go.
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To make the most of this:

• Get 15-20 mins of sun daily (shirt off if you can)
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• Supplement with5000 IU of Vitamin D3 daily, especially in winter or if you work indoors
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• Pair it with vitamin K2 to support bone and heart health
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Add it to your daily stack. It’s simple, low-cost, and high upside.
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​The 9 Rules: Start With These Before You Add Anything Else
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​We recently shared a post with 49 Tips to Transform Your Physique. But let’s not get ahead of ourselves…
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First, master these nine:

1. Pick One Goal and Go All In – You can do anything, not everything.
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2. Eat Protein at Every Meal – Satiety, fat loss, and muscle growth.
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3. Lift Heavy and Smart – Strength is your forever foundation.
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4. Train with Lower Reps – 5–10 reps for size and strength.
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5. Perfect Your Form – Then add weight.
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6. Hydrate Like an Athlete – 100+ oz/day. Period.
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7. Sleep is Your Superpower – 7–9 hours = gains.
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8. Identify Anti-Goals – The habits holding you back.
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9. Simplify Meals – Eat the same 2–3 meals daily. Decision fatigue = gone.
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🔗 Want the full list?
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​Click here to check out the full post on IG → https://www.instagram.com/p/DHi_w3NAlGF/?img_index=1
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Client of the Week: How 66-Year-Old Michael Lost 33 Pounds of Fat​
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Most guys think their best days are behind them after 50.
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Michael disagreed.
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He committed to the plan, followed our Insulin Reboot Protocol, and the result?
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✅ Down 33 pounds of fat
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✅ More energy than he’s had in a decade
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✅ Stronger in his 60s than he was at 40
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📺 Watch Michael’s full transformation story here:
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👉 https://www.youtube.com/watch?v=QMWkW4ARMs4&t=393s​
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Let’s be honest…
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​If you're reading this, you don’t need more information. You need execution, structure, and a little tough love.
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Ready to take the guesswork out of it all?
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Apply for coaching now — and let’s turn potential into real progress.
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👉bachperformance.com/coaching

To your next win,
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​Eric Bach
​Bach Performance