My wife and I celebrated our 11th wedding anniversary in Charleston this past Saturday. Dinner by the river. Seafood tower. And of course, jokes. Before dinner we saw Nate Bargatze live—and one of the opening acts stole the show (at least for us). He had lost over 100 pounds and like every dieter, had some horror stories. The punchline? Not that bacon and ribeyes are miracle food. No, his take was far more accurate... That anyone on a strict keto diet basically wants to murder their family. And Vladimir Putin? He just needs a little gluten in his life. Here’s the wild part: he’s not wrong. Low-carb diets can work–because they help create a calorie deficit. But if you're a high performer juggling stress, work, family, and a never-ending to-do list? Going ultra low-carb could be making everything worse. See, low-carb makes you feel focused—at first. That’s adrenaline doing its thing. But that clarity is borrowed from your stress hormones—especially cortisol. Over time, that debt comes due. Carbs help buffer cortisol. They're also essential for muscle growth and recovery. So if you’re already stressed, sleep-deprived, and hormonally worn down... ...adding a diet that ramps up cortisol and suppresses your thyroid and testosterone? That’s like throwing gas on a dumpster fire. Yes, keto can work for some people—especially in the short term or when someone is morbidly obese. But for long-term health, performance, and sustainability? You need a smarter strategy. That’s why with our clients, we don’t just do low-carb—we cycle carbohydrates strategically. Because the influencers selling “eat steak, never think again” plans? They’re riding a trend. We’ve been doing this for 15+ years—and we know what actually works long-term. Just ask Aaron. He’s down 43 pounds since April. If you're a high-performing individual who needs to look, feel, and perform at your best—without becoming a hormone-depleted zombie—then this is your next step. Apply for coaching now |
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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...
I was flying to Nashville yesterday and struck up a chat with the guy sitting next to me. After telling him what I do, he said… “The only way I can lose weight is if I start running and cut carbs… I know it’s not ideal, but it’s what worked before.” I hear this all the time. But let me ask you this: If that diet really worked… why do you keep going back to it? Because here’s the truth: If a diet truly works, it’s sustainable. It helps you lose weight and maintain it. Most people do this...
Hey Reader, Have you heard of nutritional periodization? If not, read to the end of this email.First, the elephant in the room. High fat diets are overrated. You don’t need more than 20-25% of your daily calories from fat. That’s enough to support hormones and absorb fat-soluble vitamins — even less so if you’re on hormone replacement therapy (HRT), where your hormonal baseline is already supported. But here’s the kicker… More fat doesn’t = more performance. In fact, going high-fat usually...