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, support longevity, and help you look great naked… without starving yourself or living in the gym. Why the same foods that help you get leaner also protect your brain, mitochondria, DNA, and cardiovascular system as you age. The 7 Foods Eric Breaks Down Coffee Boosts metabolic rate (roughly 3–11% in studies). Increases fat oxidation during exercise and can blunt appetite earlier in the day. Loaded with polyphenols like chlorogenic acid that support liver health, reduce oxidative stress, and may lower risk of neurodegenerative disease—as long as you’re not turning it into a 500-calorie dessert drink. Lean Beef or Bison (93–95% lean) High-protein, nutrient-dense source with iron, zinc, B12, creatine, and some omega-3s (especially in grass-fed and bison). Higher protein = more thermogenesis, more satiety, better lean-mass retention in a deficit. CLA and omega-3s are linked to reductions in visceral fat and improved metabolic health. Wild Blueberries Improve insulin sensitivity and help stabilize blood sugar, reducing cravings. High in fiber plus powerhouse antioxidants and polyphenols (anthocyanins) that support brain health, BDNF, and mitochondrial protection. Wild varieties can have 2–3x the antioxidant load of regular blueberries. Broccoli (and other crucifers) Ultra high volume, low-calorie, fiber-rich—great for appetite control and blood sugar stability.Rich in sulforaphane, which activates NRF2 (your body’s “master antioxidant switch”) to support detoxification, lower inflammation, and protect DNA from damage. Greek Yogurt (2% or Non-Fat) High in protein to preserve muscle and support metabolism during fat loss.Probiotics support gut health, digestion, inflammation, and immune function.Fermented dairy is linked to better microbiome diversity and improved longevity markers Leafy Greens (Spinach, Kale, Arugula, Romaine, etc.) Low-calorie, high-volume, packed with folate, vitamin K, magnesium, nitrates, and antioxidants.Support insulin sensitivity, stress management, cardiovascular health, and nitric oxide (better blood flow, performance… and erections).Simple habit: a “big-ass salad” at dinner most nights. Wild-Caught Salmon Elite combo of high-quality protein and omega-3 fats (EPA + DHA).Helps improve insulin sensitivity, lower systemic inflammation, and reduce cardiovascular risk by ~25–35% in some research.Supports brain function, mood, joint health, and telomere protection—huge for longevity and preserving leanness as you age. Big TakeawaysYou don’t need “fat-burning foods”—you need fat-loss friendly foods that make a calorie deficit sustainable.Focus on foods that either had a face or came from the ground: protein + fiber + micronutrients beat pills, potions, and powders. Start by consistently adding 2–3 of these foods into your daily rotation, then build from there. Who This Episode Is ForAnyone struggling with stubborn belly fat despite “eating
