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PODCAST

Fit to Transform Podcast with Coach Nikias

Nikias Tomasiello

Hosted by Nikias Tomasiello, a transgender online training and nutrition coach, the Fit to Transform Podcast is the show for you if you’re committed to transforming your physique, lifestyle, and mindset. With a mix of solo episodes and interviews with his own clients and experts in the fitness and health industry, Nikias is going to help you build science-based habits to lose weight, gain muscle, and, most importantly, maintain these results for life. If you’re ready to start your lifestyle

health & fitness fitness

All Episodes

00:23:35

How to stop over-eating at night - Ep. 89

Fit to Transform Podcast with Coach Nikias ·

2024/03/22

Evening and night-time over-eating is a very common issue many of my clients face or have faced.This may surprise you, but I don’t think you need more discipline around sugary food at night. In this episode, I’m doing a deep dive into what’s going to be a lot more helpful in overcoming this challenge. Links and resources: Podcast ep. 59: “How to support ADHD with nutrition - With Steph Smith”

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01:14:47

Training to failure VS Reps in reserve: latest...

Fit to Transform Podcast with Coach Nikias ·

2024/03/15

Martin Refalo is back on the show to discuss his latest study, investigating the difference between training to failure and leaving 1-2 reps in reserve (RIR) in experienced resistance trainees.Which came out on top in this study: failure or a perceived 1-2 RIR? Tune in to find out! Links and resources: Martin’s latest study: “Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals” –

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00:57:45

Muscle dysmorphia, exercise addiction, and disordered...

Fit to Transform Podcast with Coach Nikias ·

2024/03/08

George Mycock is a PhD candidate specialising in muscle dysmorphia, exercise addiction, and disordered eating in men.So that’s exactly what we’ll be covering in this two-part episode, sharing our personal experiences as well as George’s knowledge of the current research on these all-important topics. Links and resources: Find out more about George’s work on his website: https://myominds.com/ Find out more about the Body Dysmorphic Disorder Foundation: https://bddfoundation.org/ Find out more

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00:58:59

Muscle dysmorphia, exercise addiction, and disordered...

Fit to Transform Podcast with Coach Nikias ·

2024/03/01

George Mycock is a PhD candidate specialising in muscle dysmorphia, exercise addiction, and disordered eating in men.So that’s exactly what we’ll be covering in this two-part episode, sharing our personal experiences as well as George’s knowledge of the current research on these all-important topics. Links and resources: Find out more about George’s work on his website: https://myominds.com/ Find out more about the Body Dysmorphic Disorder Foundation: https://bddfoundation.org/ Find out more

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00:20:31

Fat loss tips for smaller people - Ep. 85

Fit to Transform Podcast with Coach Nikias ·

2024/02/23

If you’re a smaller person like me, you’ll have some extra challenges to contend with on the road to fat loss.In this episode, I cover a number of practical strategies on how to overcome them. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter:

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01:19:30

Gaining muscle at maintenance vs a surplus - With...

Fit to Transform Podcast with Coach Nikias ·

2024/02/16

Body recomp coach Jeff Hoehn and I sit down to discuss: The factors you need to work on in order to make the most of a muscle-building phase The differences between maintenance calories and a surplus Links and resources: Connect with Jeff on IG @jeffhoehn_: https://www.instagram.com/jeffhoehn_/ Check out his Mind-Muscle Connection Podcast: https://open.spotify.com/show/5s6nzc5zYEiwNLa4MrKDOu Visit his YouTube channel: https://www.youtube.com/channel/UCc_USU40fOvIdaBtTlGKZAQ My blog

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00:39:47

Q&A: Short warm-ups, metabolic damage, and...

Fit to Transform Podcast with Coach Nikias ·

2024/02/09

How many reps do you usually program for the big compounds like deadlifts and smith machine squats and RDLs? How short can my warm-up be and still be effective? How do you track your bodyweight if you have a period? Is it normal for limbs to grow at different rates? Where to eat if eating out a lot? Will dieting on 1200 calories slow my metabolism? Do you need to have a maintenance phase between cuts and bulks? What do you think about fasting? Research paper on intermittent fasting:

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00:58:44

How much protein can you absorb per meal? - With...

Fit to Transform Podcast with Coach Nikias ·

2024/02/02

Astrid Naranjo is a clinical dietician and nutritionist, a nutrition coach for Team Biolayne, and a writer for Weightology. Starting from a recent study on protein that Astrid reviewed for the January issue of Weightology, we covered a number of protein-related questions: Can your body only absorb 30g of protein at every meal? What’s the optimal timing for protein after training? Do you need to worry about leucine to maximise MPS? So tune in for a deep-dive into protein for muscle

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00:45:03

How to be more successful with your training and...

Fit to Transform Podcast with Coach Nikias ·

2024/01/26

In the second and final instalment of this two-part episode, I’m going to cover three tips to be more successful with training, and six to help you develop the resilient, growth-oriented mindset you need to achieve the results you want. Links and resources: Sign up for the No Quit Kit email series on fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠ Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram

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00:51:41

What you need to know about body recomposition - With...

Fit to Transform Podcast with Coach Nikias ·

2024/01/19

Chris Barakat is back on the podcast to discuss his views on how to optimise body recomposition, or the process of building muscle and losing fat at the same time. Links and resources: Connect with Chris on Instagram @christopher.barakat: https://www.instagram.com/christopher.barakat/ Visit his website: schoolofgainz.com Read his free blog article, “Body Recomposition: Can you Build Muscle & Lose Fat at the Same Time?”:

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00:39:08

6 ways to be more successful with nutrition this year...

Fit to Transform Podcast with Coach Nikias ·

2024/01/12

These are six fundamentals to implement if you want to be more successful with nutrition this year. Links and resources: Ep. 48: “A comprehensive guide to meal planning and prepping” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-comprehensive-guide-to-meal-planning-and-prepping---Ep--48-e24u13i Research paper: “Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake” by Hall et al., 2019 –

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00:58:30

How to pursue physique goals with a healthier mindset...

Fit to Transform Podcast with Coach Nikias ·

2024/01/05

Coach Shannon Beer joins me on the podcast today to talk about physique goals, body image, and how to use compassion to get better results. These are some of the questions we covered: Does having physique goals always inevitably lead to developing a negative relationship with food, exercise, and your body image? Should you feel guilty for wanting to change your body? What’s the difference between a “lifestyle physique” and a “one-off physique”? Links and resources: Follow Shannon on IG

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00:19:07

A comprehensive guide to transitioning away from...

Fit to Transform Podcast with Coach Nikias ·

2023/12/29

Whether you’re looking to take a temporary break from tracking calories or you want to stop for the foreseeable future, this two-part guide will cover what you need to know to transition away from using this tool successfully. In Part 2, I cover how to transition away from tracking for a long period of time and possibly forever, whether you’re thrilled about it or a little anxious about letting go. Links and resources: Sign up for one on one coaching with me:

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00:09:28

Stuck in a “motivation rut”? - Mini Mindset Musings...

Fit to Transform Podcast with Coach Nikias ·

2023/12/26

If you keep trying to stay consistent, falling off track, and picking yourself back up again, you may be stuck in a motivation rut. In this episode, I cover what you can do about it. Links and resources: MMM Ep. 2: “How do you get back “on track”?” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-do-you-get-back-on-track----Mini-Mindset-Musings-Ep--2-e2bbgju Ep. 27: “An evidence-based approach to staying motivated” -

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00:40:01

A comprehensive guide to transitioning away from...

Fit to Transform Podcast with Coach Nikias ·

2023/12/22

Whether you’re looking to take a temporary break from tracking calories or you want to stop for the foreseeable future, this two-part guide will cover what you need to know to transition away from using this tool successfully. In Part 1, I cover how to take a short-term break from tracking and how to stay on top of your nutrition on both a typical day and a day that includes at least one social or festive meal. Links and resources: Sign up for one on one coaching with me:

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00:57:54

The best rep range for hypertrophy - With PhD student...

Fit to Transform Podcast with Coach Nikias ·

2023/12/15

If you’ve ever wondered: How many reps is it best to do for hypertrophy? Is it better to progress by adding reps or adding load? Can I use different rep ranges to target different muscle fibres? Then this is the episode for you, as I interview Daniel Plotkin on these very topics and more. Daniel is a coach and PhD student in Applied and Molecular Muscle Physiology at Auburn University. Links and resources: Daniel’s IG @danielplotkin: https://www.instagram.com/danielplotkin/ Daniel’s

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00:30:01

What’s stopping you from training hard enough and how...

Fit to Transform Podcast with Coach Nikias ·

2023/12/08

If you’re training too far from failure, you’re not making as much progress as you could with regards to muscle growth. In this solo episode, I explore six of the most common reasons why you may not be training hard enough, and strive to offer some practical solutions. Links and resources: Podcast ep. 9: “How hard do you need to train for effective muscle growth?” – https://spotifyanchor-web.app.link/e/C1MS5wBJhFb Podcast ep. 43: ”Load selection and exercise progression” -

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01:10:04

Should you train differently based on sex, menstrual...

Fit to Transform Podcast with Coach Nikias ·

2023/12/01

Dr. David Nolan is a researcher with a special interest in sex differences and the female athlete, an Assistant Professor of Sport and Exercise Science, and a strength and conditioning coach. During this interview, he shares his understanding of the available evidence and his perspective as a coach on the following: Do the differences between sexes mean that you must train differently depending on your sex? How does the menstrual cycle impact performance and should you program your training

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00:19:03

Planning fat loss or gaining phases during the winter...

Fit to Transform Podcast with Coach Nikias ·

2023/11/24

In Part 2 of this two-part episode, I cover: Planning nutrition for muscle gain: when to be in a surplus and when to choose maintenance calories Reverse dieting versus increasing calories from a deficit back to maintenance immediately––which should you pick? Training for all goals Links and resources: Podcast ep. 19: “Balancing fat loss success with eating out and holiday meals” –

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00:33:43

Planning fat loss or gaining phases during the winter...

Fit to Transform Podcast with Coach Nikias ·

2023/11/17

This two-part solo episode will cover how to plan your training and nutrition around the winter holidays, from Thanksgiving to the end of the year, whether you’re in a muscle-building or a fat loss phase, so that you can enjoy the celebrations while still going after your goals. In Part 1, I discuss: Why you don’t have to sacrifice fitness during the holidays, or vice versa Nutrition for fat loss: planning diet breaks, higher-calorie days, bigger, and smaller weekly deficits Links and

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