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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

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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00:32:03

Q&A: RDL vs SLDL, best pre-workout meal in a fat loss...

Fit to Transform Podcast with Coach Nikias ·

2023/11/10

In this Q&A, I’m answering the following questions: What’s the difference between the RDL and SLDL? How can I fuel my workout in a fat loss phase if I train early in the morning? What are your suggestions for home gym equipment? 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:

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00:10:19

How do you get back “on track”? - Mini Mindset...

Fit to Transform Podcast with Coach Nikias ·

2023/11/07

If you were doing really well with your diet and training program, but then life happened, and now you don’t know how to regain the momentum you’ve lost, listen to this. 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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00:34:56

Is having a dream physique motivating or harmful? -...

Fit to Transform Podcast with Coach Nikias ·

2023/11/03

In order to try to answer the titular question, I discuss: The factors that contribute to achieving an outstanding physique, so you can evaluate whether your current dream physique is attainable or not How having a dream physique in the first place could either hold you back or help drive you to achieve your goals The mindset you want to adopt in order to nurture a positive relationship with your dream physique Links and resources: Podcast episode: “Why you stop sticking to your diet (and

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01:10:09

Body image in cis and trans men - With Dan Osman -...

Fit to Transform Podcast with Coach Nikias ·

2023/10/27

A trans man and a cis man walk into a bar and talk about body image. In this episode, I had the pleasure of sharing a truly insightful and honest conversation with coach, communicator, and mental health advocate, Dan Osman. We exchanged views on a range of topics, from the prevalence of body image issues in men and the association between masculinity and muscularity to the upsides and downsides of social media, and more. Dan shared his personal experience being raised as a cis man in England, and

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00:06:27

You’ll never FEEL ready - Mini Mindset Musings Ep. 1

Fit to Transform Podcast with Coach Nikias ·

2023/10/24

This is the first episode of a brand-new series of 5-15 minutes’ episodes centred around mindset. I want to help you overcome your negative beliefs about diet and exercise, and change the language you use around these topics. I want to inspire you and blow your mind! In this first episode, I discuss why waiting to “feel” ready to start their fitness journey is one of the most common reasons people never get around to it. Links and resources: Sign up for one on one coaching with me:

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00:28:46

Why your training isn’t progressing, neuromuscular...

Fit to Transform Podcast with Coach Nikias ·

2023/10/20

Do you feel like your training is stuck in a rut? Then you need to listen to this episode. 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on fat loss success:

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00:58:43

Mindset, nutrition, and training around menopause -...

Fit to Transform Podcast with Coach Nikias ·

2023/10/13

In this episode, I’m interviewing online coach and business mentor Emma Storey-Gordon on menopause: What are its different stages? What symptoms can you experience? How can diet and exercise support you in this phase of life? And much more, including a lot of valuable mindset suggestions and some myth-busting around cortisol and supplements. Links and resources: “The Expectation Effect” by David Robson: https://davidrobson.me/books/the-expectation-effect/ Follow Emma on Instagram

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00:29:05

Choosing your protein powder feat. a fitness rant -...

Fit to Transform Podcast with Coach Nikias ·

2023/10/06

I’m going to discuss: Is protein powder overrated, underrated, or appropriately rated? The characteristics of the most common animal- and plant-based types of protein powder The importance of taste, protein quality, leucine content, and digestibility when choosing the right product for your needs and preferences Listen until the end for the titular fitness rant… Links and resources: Podcast episode: “Supporting muscle growth with a vegan or vegetarian diet - With Dr. Eric Trexler - Part 1 -

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00:55:29

Navigating pain, injury, and training safety - With...

Fit to Transform Podcast with Coach Nikias ·

2023/09/29

In this episode, I have the pleasure of interviewing online coach and physiotherapist Mike Challis on a variety of topics, including: The differences between physiotherapists, chiropractors, and personal trainers Is it safe to let your knees go over your toes when squatting and deadlifting with a rounded back? How to navigate pain when training How to deal with an injury from both a physical and mental standpoint … and more! Links and resources: Follow Mike on Instagram

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00:33:03

A full day of fitness (FDOF) - Ep. 63

Fit to Transform Podcast with Coach Nikias ·

2023/09/22

In this solo episode, I’m using myself as an example to illustrate how you can plan your day and set up your environment in order to hit your fitness and health goals. I’m going to cover: A typical training day for me as of September 2023 My daily habits regarding diet, steps, hydration, sleep, stress management, and training The evidence-based strategies I rely on to stay consistent with my targets Links and resources: Sign up for one on one coaching:

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00:55:57

Proximity to failure and hypertrophy - With Dr. Eric...

Fit to Transform Podcast with Coach Nikias ·

2023/09/15

In the second part of my conversation with Dr. Eric Helms, we covered another preprint paper, this time on the relationship between proximity to failure and hypertrophy. We discussed: Does training to failure build more muscle than keeping some reps in reserve? Is load more important than proximity to failure? What about volume and proximity to failure: which one matters more? … And more! Links: Podcast ep. 23: “Effective applications of failure training - With Martin Refalo” -

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01:10:55

How large should your surplus be? - With Dr. Eric...

Fit to Transform Podcast with Coach Nikias ·

2023/09/08

Dr. Eric Helms returns to the podcast to discuss one his recent research papers on the relationship between the size of a caloric surplus, strength, and muscle growth. In this episode, we cover not only the study itself, but also how it fits within the wider scientific literature on muscle gain, and how you can apply these findings to optimise your gaining phases. Links and resources: Research paper: “Effect of small and large energy surpluses on strength, muscle and skinfold thickness” by Helms

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00:20:05

Sex differences in body composition and training...

Fit to Transform Podcast with Coach Nikias ·

2023/09/01

In this solo episode, I’m going to answer the following questions: What are the differences in body composition between the sexes? Do the sexes respond differently to resistance training? How starting to train and change your diet before gender-affirming therapy will benefit your mental and physical health as well as your transition --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

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00:54:09

Supporting ADHD with nutrition - With Steph Smith -...

Fit to Transform Podcast with Coach Nikias ·

2023/08/25

Steph Smith is one of the coaches on the ETPHD Team, led by Dr. Emilia Thompson. Steph specialises in working with ADHDers and creatives, and she’s also an educator, delivering workshops about body image and relationship with food. In this episode, I got the opportunity to interview Steph on ADHD: what it is, how it is typically expressed in adults, and how you can harness nutrition and lifestyle strategies to support and empower yourself if you have ADHD. Links and resources: Connect with Steph

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00:19:46

Q&A Part 2: Tracking food as cooked or raw, going...

Fit to Transform Podcast with Coach Nikias ·

2023/08/18

In Part 2 of this Q&A, I’m covering three nutrition-related questions: Should you track food as cooked or raw? Should I go over my cals to hit my protein in a fat loss phase? Tips on how to eat all of your calories in a gaining phase Links and resources: Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/ Visit my website:

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00:57:32

Aspartame and other artificial sweeteners - With Dr....

Fit to Transform Podcast with Coach Nikias ·

2023/08/11

What’s the deal with aspartame and artificial sweeteners in general? In this episode, Dr. Eric Trexler and Ken the Concerned Consumer discuss the available evidence, myths, and facts about this popular topic. Links and resources: WHO’s news release: “Aspartame hazard and risk assessment results released” – https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released Follow Eric on Instagram @trexlerfitness: https://www.instagram.com/trexlerfitness/ Check out

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00:25:45

Q&A Part 1: Pecs mind-muscle connection, upper body...

Fit to Transform Podcast with Coach Nikias ·

2023/08/04

In Part 1 of this Q&A, I’m covering three training-related questions: Tips to progress when increment in weight is too much! Can curl 20+ reps with 10 but can’t get 12.5s up How to progress lower body movement when upper body strength limits (goblet squats) I’m struggling to develop a mind-muscle connection with my pecs Links and resources: Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Follow me on Instagram @nikias_fittotransform:

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