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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

01:15:15

How do you measure muscle growth? - With Dr. Scott...

Fit to Transform Podcast with Coach Nikias ·

2025/05/02

Dr. Scott Stevenson, PhD, LAc is an applied exercise physiologist, licensed acupuncturist, and competitive bodybuilder with over two decades of experience personal training and coaching online, and over thirty years’ experience in the gym as a whole.We covered:What methods do researchers use to measure muscle growth in the lab?What methods can you use to assess whether your own training is effective for growth or not?… And more!Links and resources:Connect with Scott on IG @fortitude_training:

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00:26:13

How to stop blowing your fat loss diet at the weekend...

Fit to Transform Podcast with Coach Nikias ·

2025/04/25

If you keep working hard Monday to Friday, but then the weekend comes, and all your fat loss efforts go up in flames…You need to listen to this podcast.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up

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00:59:07

How your “fat loss mindset” is sabotaging your...

Fit to Transform Podcast with Coach Nikias ·

2025/04/18

Fellow coach Ruby Cherie is a female transformation specialist who helps her clients build a strong and sculpted physique.Today she joins the podcast to talk about the “fat loss mindset”, a state of mental deprivation and obsession with scale weight… which you can fall victim to even if you’re not actually losing body fat!Tune in to find out how this mindset can hold you back from achieving the physique you envision, and what you can do in order to overcome it.Links and resources:Check out Ruby’s

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00:33:06

How to transition out of a deficit without fat regain...

Fit to Transform Podcast with Coach Nikias ·

2025/04/11

If you’re coming to the end of your fat loss diet and you don’t quite know how to transition out of it without regaining fat, this is the solo episode for you.I’m going to cover:How to estimate maintenance caloriesWhat to expect in terms of bodyweight changesWhat food choices to make to minimise fat regainI’m also going to touch on the process of transitioning out of a deficit for a single one-week deficit break.Links and resources:Sign up for one on one coaching with me:

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01:04:30

How to combine nutrition, lifting, and endurance...

Fit to Transform Podcast with Coach Nikias ·

2025/04/04

Fellow coach Laura Savino comes back on the podcast to talk about how to pair nutrition, lifting, and endurance training when you’re preparing for an endurance event, and common mistakes when it comes to planning cardio during a fat loss phase.Links and resources:Follow Laura on Instagram @laurajustinesavino: https://www.instagram.com/laurajustinesavino/ Follow her company @elevatedpursuitnutrition: https://www.instagram.com/elevatedpursuitnutrition/ Sign up for one on one coaching with me:

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00:33:53

How to increase your maintenance calories - Ep. 142

Fit to Transform Podcast with Coach Nikias ·

2025/03/28

This solo episode covers four evidence-based ways in which you can eat more calories and maintain your weight, and two widespread myths about it.Does reverse dieting increase your maintenance calories?What about bulking and building more muscle?Tune in to learn all about it.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website:

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01:12:39

How much protein should you eat in a deficit? - With...

Fit to Transform Podcast with Coach Nikias ·

2025/03/21

In this episode, Dr. Eric Helms and I discuss:How much protein should you eat if you lift weights and you’re in a caloric deficit?How important is protein intake relative to all other variables in a deficit?How much protein should you eat at maintenance or when bulking?The conversation arises from a recent systematic review with meta-regression on protein intake in a deficit, which Dr. Helms contributed to alongside Dr. Martin Refalo and Dr. Eric Trexler.Links and resources:Read the original

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00:44:11

A comprehensive guide to bulking - Pt. 2 - Ep. 140

Fit to Transform Podcast with Coach Nikias ·

2025/03/14

This is the second and final part of this podcast mini series on setting up and executing a successful bulking phase.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on

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00:43:36

A comprehensive guide to bulking - Pt. 1 - Ep. 139

Fit to Transform Podcast with Coach Nikias ·

2025/03/07

In this two-part solo episode, I’m going to cover what you need to know in order to set up and run a successful bulking phase in a surplus, including:Mindset and expectationsWhat to prioritise and whenHow to set up trainingCalories, macros, nutrient timing, and food qualityHow to interpret scale weight, pictures, and measurementsHow to track progressWhen to stop bulkingLinks and resources:Sign up for one on one coaching with me: ⁠⁠https://www.fittotransformtraining.com/coaching.html⁠⁠Follow me on

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00:58:07

The evidence-based approach to managing your appetite...

Fit to Transform Podcast with Coach Nikias ·

2025/02/28

Calvin Scheller is a bioengineering graduate and has contributed articles for several publications, such as Alan Aragon’s Research Review.In this episode, we discuss all known aspects of the science of appetite regulation, such as: How our appetite regulation system works Which factors can affect it Practical, science-based tips to help you manage your appetite and achieve or maintain a healthy body fat level … And more!Links and resources:Follow Calvin on Instagram at @calvin_scheller:

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00:21:10

I messed up! When and how to track meals out...

Fit to Transform Podcast with Coach Nikias ·

2025/02/21

This solo episode is a “sequel” to ep. 132 (“How to track calories when eating out”), in which I explore:Which is better for you: tracking meals out loosely, more precisely, or not at all?When is it better to track meals out ingredient by ingredient instead of as a single meal, as suggested in ep. 132?Practical tips when tracking ingredient by ingredientLinks and resources:Ep. 122: “A practical guide to fat loss when travelling - With Brandon Da Cruz - Pt. 1”

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00:35:40

An honest conversation about steroids and TRT - With...

Fit to Transform Podcast with Coach Nikias ·

2025/02/14

IFBB Bikini pro athlete Cory Hageman joins the podcast to share her vast knowledge of testosterone replacement therapy (TRT) and performance-enhancing drugs (PEDs), commonly known as steroids.We have an open and honest conversation about the usage, benefits, and drawbacks of both as it pertains to the two sexes. In addition, I share some of my personal experience as well as my coaching experience working with clients who are on TRT for the purpose of medically transitioning from female to their

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00:48:54

An honest conversation about steroids and TRT - With...

Fit to Transform Podcast with Coach Nikias ·

2025/02/07

IFBB Bikini pro athlete Cory Hageman joins the podcast to share her vast knowledge of testosterone replacement therapy (TRT) and performance-enhancing drugs (PEDs), commonly known as steroids.We have an open and honest conversation about the usage, benefits, and drawbacks of both as it pertains to the two sexes. In addition, I share some of my personal experience as well as my coaching experience working with clients who are on TRT for the purpose of medically transitioning from female to their

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00:50:59

Harnessing the power of consistency in fitness to...

Fit to Transform Podcast with Coach Nikias ·

2025/01/31

Client Moon Scott joins the show to talk about how in-person training and nutrition coaching with me helped them learn the power of consistency to navigate not only the gym and their way of eating to accomplish their physique goals, but also life changes, their neurodiversity, and injury.Join us to hear how fitness helped Moon become more resilient and embody the way they feel inside. Links and resources: Connect with Moon on IG @_movewithmoon_: https://www.instagram.com/_movewithmoon_/ Sign

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00:42:15

Anorexia, binge-eating, and compulsive exercise -...

Fit to Transform Podcast with Coach Nikias ·

2025/01/24

Marcus Kain is an eating disorder-informed nutrition coach.In this interview, he opens up about his personal, decades-long experience with eating disorders, compulsive exercise behaviours, and body image issues. He also shares what helped him change his mindset around fitness and forge his path towards recovery. Links and resources: Connect with Marcus on Instagram @strongnotstarving: https://www.instagram.com/strongnotstarving/ Check out his podcast:

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00:15:05

How to track calories when eating out - Ep. 132

Fit to Transform Podcast with Coach Nikias ·

2025/01/17

This episode is a practical guide to tracking restaurant and fast food meals, or meals cooked by a friend or a family member, with a number of options to suit different circumstances and types of entrée.Links and resources: Ep. 17 - Tracking calories 101 - https://anchor.fm/fit-to-transform/episodes/Tracking-calories-101---Ep--17-e1q686o Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform:

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01:05:25

Semaglutide and other weight loss drugs - With Dr....

Fit to Transform Podcast with Coach Nikias ·

2025/01/10

Dr. Christle Guevarra is a family medicine doctor, the Director of RP University (RPU), the Production Operations Manager at RP Strength, a traveling team physician for US Figure Skating, and runs a telemedicine private practice.She has a wealth of personal and clinical experience of modern weight loss drugs, such as semaglutide. In this interview, we discuss: Evidence-based benefits and side effects of these drugs The best candidates for their use Lifestyle strategies and supplements to

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00:22:10

The science of effective goal setting - REPLAY - Ep. 130

Fit to Transform Podcast with Coach Nikias ·

2025/01/03

In this episode, I’m doing a deep dive into the science of goal setting and into the goal-setting method I use with my clients.Links and resources: “How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective” by Höchli and colleagues (2018) - https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform:

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00:40:54

A phasic plan for successful physique transformations...

Fit to Transform Podcast with Coach Nikias ·

2024/12/27

In this solo episode, I spill the beans on the four phases of physique transformation I employ with all my clients when I design their physique and lifestyle transformation plan.Not only do I delve into these phases in plenty of detail. I also cover an imaginary year-long physique transformation plan for two imaginary clients with very different goals in order to give you a practical example of what your own plan may look like. If you want to plan your own 2025 physique and lifestyle journey,

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00:13:35

A two-pronged approach not to over-eat at social...

Fit to Transform Podcast with Coach Nikias ·

2024/12/24

The episode you need this festive season if you struggle with over-eating at social meals.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 retraining your

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