LGN Weekly: Avoid THIS Diet Trend To Support Health Hormones


In this edition:

  • Why “Muscle Confusion” is a Myth (And What To Do Instead)
  • Eat to Support Your Hormones (Not Wreck Them)
  • The 1% Rule That Builds Real Strength
  • Research Breakdown: The Real Fat-Burning Zone
  • Client Win of the Week: Greg’s Metabolic Momentum

The Muscle Confusion Lie

“I like to keep my body guessing…”

We’ve all heard this one. But here’s the truth: constantly switching workouts kills your gains.

Muscle confusion? It’s a fitness myth—sold to keep people entertained in group classes or justify gimmicky routines from bored trainers.

Strength is a skill. And like any skill, you get better by practicing it consistently.

Dave Draper said it best:
“Changing a routine before it’s provided maximum performance, insistent overload and subsequent hypertrophy is like spitting out gum before the flavor’s gone.”

Translation: Stick with what works long enough to actually adapt.

Here’s how I program it:

  • 4 to 6 week blocks with progressive overload
  • Staple lifts like RDLs, front squats, incline presses, pull-ups
  • Vary reps, tempo, and rest—not the movements
  • Strength before complexity—earn the right to progress

Want to build real strength and conditioning? Watch this:
How to Get Strong and Conditioned with Jason Brown

Hormone Health Doesn’t Mean Going Keto

If you’re serious about supporting testosterone and cortisol balance, eliminating food groups isn’t the answer.

Low-carb, high-fat "hormone hacks" like keto and carnivore are popular—but not effective long-term for muscle gain, recovery, or energy.

Here's what actually supports healthy hormones:

  • Fats supply the raw materials for hormone production
  • Carbs help lower cortisol and stimulate LH, which signals testosterone production.
  • Going too low-carb for too long will tank energy, mood, and muscle– in both men & women.

What works:

  • Balanced meals with protein, carbs, and fats
  • Heavy lifting
  • Prioritizing sleep

The fundamentals aren’t flashy. But they work every time.

Research Highlight: The Real Fat-Burning Zone

New research confirms that maximum fat oxidation happens at surprisingly moderate intensities—not during high-intensity interval training or long endurance sessions.

Key points:

  • 40–65% of VO₂ max (incline walking, sled work, zone 2 cardio)
  • Best performed fasted or with low glycogen to maximize fat use
  • Works best when paired with strength training to preserve muscle

Want to know which cardio methods to avoid?
Watch: What Cardio to Avoid for Fat Loss

The 1% Rule for Strength

You don’t need to overhaul your program every Monday.

You need consistent progression.

One extra rep. One more set. Two and a half more pounds on the bar.

Add 1% each week. Do it for three months. You’ll be 12 to 15% stronger—and look like it.

Client Win of the Week: Greg’s Metabolic Momentum

Greg is running a split nutrition strategy—higher calories and carbs on training days, lower on off days.

Training days: 2600+ calories with 260+ grams of carbs

Off days: Lower carbs, similar protein, adjusted fats

Results so far:

  • Better pumps in the gym
  • Faster recovery
  • Improved sleep
  • Visible changes in definition

Matching nutrition to your training delivers real, sustainable results. Greg’s proof.

Don’t go low carb if you have a high stress lifestyle and are training for your best looking, best performing body.
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If you’re tired of spinning your wheels and want a customized plan to break through your plateau, apply for coaching now at https://apps.bachperformance.com/apply

Talk soon,
Eric Bach
Bach Performance

Hey, I'm Eric, the founder of Bach Performance

Join 30,000+ readers who receive highly actionable strategies to lose fat, build muscle, and optimize human performance without living in the gym. Click subscribe to join and grab free resources to look great naked without living in the gym here: bachperformance.com/guides

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