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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

01:03:53

Muscle-building phases for women - With Laura Savino...

Fit to Transform Podcast with Coach Nikias ·

2024/12/20

Coach Laura Savino is the founder of online coaching company Elevated Pursuit Nutrition (EPN). In this episode, we delve into the science and practical application of setting up and executing a muscle-building phase in a surplus, including: How to overcome the fear of committing to a calorie surplus How to set calories and macros to maximise muscle gain and minimise fat gain Nutrition periodization Common nutrition and training mistakes in a muscle-building phase … And more! Links and

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00:35:12

4 nutrition hacks you haven’t heard before - Ep. 127

Fit to Transform Podcast with Coach Nikias ·

2024/12/13

This solo episode covers four ways to think about nutrition that make a big impact, but aren’t often discussed:The law of diminishing returns applies to taste, but not calories. Eating slowly is more empowering than you give it credit for. The “default diet” is underrated to achieve structured flexibility. Maintenance is an underrated form of progress. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on

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00:45:08

Holiday weight gain research and top tips to navigate...

Fit to Transform Podcast with Coach Nikias ·

2024/12/06

In this episode, I cover some research to help you put holiday weight changes into perspective, and my top strategies to navigate the festive season successfully.Links and resources: Research paper: “Effect of the Holiday Season on Weight Gain: A Narrative Review” by Díaz-Zavala et al. (2017) - https://pmc.ncbi.nlm.nih.gov/articles/PMC5514330/ 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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01:11:30

The latest research on volume and hypertrophy - With...

Fit to Transform Podcast with Coach Nikias ·

2024/11/29

Dr. Eric Helms is back to discuss the findings and practical applications of a recent scientific paper on the effects of volume and frequency on muscle hypertrophy.We talked about: What this paper can tell us How we can implement these findings into our training How much volume you need to build new tissue vs maintain existing muscle … And more! Links and resources: “The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle

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00:59:33

How I planned and executed on my own travel fitness...

Fit to Transform Podcast with Coach Nikias ·

2024/11/22

Two weeks ago, I flew to New York to spend the week with one of my younger brothers. In this episode, I use this trip as an example to illustrate how you can apply the travel tips from ep. 122 and 123 in a real-life scenario.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

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01:11:22

A practical guide to fat loss when travelling - With...

Fit to Transform Podcast with Coach Nikias ·

2024/11/15

Coach Brandon DaCruz is back on the podcast for a two-part episode on fat loss and travelling.Whether you’re away for a weekend or embarking on a longer trip, be it for leisure or for business, these two episodes will provide you with a step-by-step guide to the mindset you to adopt and the choices to make in order to set yourself up for success before you leave, during your travels, and when you come back home. Links and resources: Listen to Brandon’s first podcast appearance: “How to prime

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00:57:15

A practical guide to fat loss when travelling - With...

Fit to Transform Podcast with Coach Nikias ·

2024/11/08

Coach Brandon DaCruz is back on the podcast for a two-part episode on fat loss and travelling.Whether you’re away for a weekend or embarking on a longer trip, be it for leisure or for business, these two episodes will provide you with a step-by-step guide to the mindset you to adopt and the choices to make in order to set yourself up for success before you leave, during your travels, and when you come back home. Links and resources: Listen to Brandon’s first podcast appearance: “How to prime

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00:28:14

Nutrition Q&A: Goal weight, falling off every diet,...

Fit to Transform Podcast with Coach Nikias ·

2024/11/01

In this Q&A episode about nutrition, I’m covering the following questions:What should your weight goal be? Why can’t you stick to any diet, no matter how many you try? Can you have higher- and lower-calorie days in a bulking phase? Why are other people losing weight faster than you? Links and resources: Ep. 116: “How fat loss impacts muscle growth - With Dr. Eric Trexler”:

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00:26:34

Training Q&A: Best rest intervals for hypertrophy,...

Fit to Transform Podcast with Coach Nikias ·

2024/10/25

In this Q&A episode about training, I’m covering the following questions:How long to rest between sets? Can you rest between limbs on unilateral exercises? And how do you know when to go again? Deloads: what, when, and why do them? Should I do isolation lifts for glutes or are compounds enough? If more volume equals more hypertrophy, instead of letting my reps drop set to set with the same load, should I lower the load set to set in order to keep my reps higher? Links and

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01:10:07

Muscle metabolism, inflammation, insulin, skinny fat,...

Fit to Transform Podcast with Coach Nikias ·

2024/10/18

With a Doctorate in Dental Surgery from the University of Maryland, Dr. Allan Bacon is a certified personal trainer, a certified physique and bodybuilding coach, a certified nutritionist, a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies since 2009.In this comprehensive interview, we discuss a number of topics pertaining to health and physique, including but not limited to: The health benefits of muscle Inflammation and

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01:10:07

Why you work hard but aren’t getting results - Guest...

Fit to Transform Podcast with Coach Nikias ·

2024/10/11

In this episode, I had the honour of making another guest appearance on the 100% Real With Ruby Podcast!Here’s a sneak peek into our conversation: Why you’re training hard, but not seeing the results you want The most effective training and nutrition approaches for muscle growth How your body image is holding you back from getting the results you want … And a lot more! Links and resources: Check out Ruby’s show, 100% Real With Ruby:

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00:34:53

Am I against bulking? - Ep. 117

Fit to Transform Podcast with Coach Nikias ·

2024/10/04

In this solo episode, I’m going to cover the types of “bulking” or muscle-building phases in a surplus that I support or advise against.Links and resources: Ep. 84: “Gaining muscle at maintenance vs a surplus - With Jeff Hoehn” - ⁠https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Gaining-muscle-at-maintenance-vs-a-surplus---With-Jeff-Hoehn---Ep--84-e2fff2h⁠ Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram

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01:02:21

How fat loss impacts muscle growth - With Dr. Eric...

Fit to Transform Podcast with Coach Nikias ·

2024/09/29

In this episode, Dr. Eric Trexler and I cover a variety of fat loss-related questions, including:How low can your calories go without risking muscle loss? Does getting leaner enhance muscle growth in a subsequent bulking phase? Do maintenance phases between a deficit and a surplus have any benefits? How do you decide when to end a fat loss diet? … And more! Links and resources: Eric’s article: “Building Muscle in a Caloric Deficit: Context is Key”

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00:37:23

How to diet without losing muscle - Ep. 115

Fit to Transform Podcast with Coach Nikias ·

2024/09/20

How likely is muscle loss in a deficit?Who’s more at risk? How can you minimise the risk and maximise the chances of muscle growth? This solo episode covers the answers to all these questions. Links and resources: Ep. 95: “What to do if your training performance is stalling or getting worse” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/What-to-do-if-your-training-performance-is-stalling-or-getting-worse---Ep--95-e2is15d Ep. 92: “Evidence-based sleep tips for health,

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00:53:12

The psychology of fat loss success - With Dr. Joe...

Fit to Transform Podcast with Coach Nikias ·

2024/09/13

Joe Klemczewski, PhD has earned degrees in physical therapy, health, nutrition, literary journalism, health education, and social psychology.In this episode, we delve into the psychology of individuals who successfully lose fat and maintain their results: Which personality traits do successful dieters have? How do you cultivate these traits if they don’t come naturally to you? What are the real causes of obesity (hint: it’s more than “laziness”)? What can we learn from bodybuilders, who take

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00:34:38

Nutrition planning for special events - Top surgery...

Fit to Transform Podcast with Coach Nikias ·

2024/09/06

In the second and final segment of this mini-series, I’ll use my experience planning my fat loss and muscle gain phases between January and August 2024 as a practical example of how to devise a nutrition plan to prepare for a special event, like a major surgery (such as mine), a wedding, an important holiday, or another event that’s meaningful to you.Links and resources: Ep. 35 - Getting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos -

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00:19:53

Programming specialization cycles for hypertrophy -...

Fit to Transform Podcast with Coach Nikias ·

2024/08/30

In the first segment of this two-part mini series, I’m going to use my top surgery training program as a practical example of how to apply the scientific principles of hypertrophy to the design of a specialization cycle, the goal of which is to prioritise the rate of growth of specific muscles over others.Links and resources: Ep. 35 - Getting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos -

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01:16:02

Back pain, golfer's and tennis elbow, effective...

Fit to Transform Podcast with Coach Nikias ·

2024/08/23

Physiotherapist and bodybuilding coach Mike Challis is back on the podcast to answer a wide array of physiotherapy-related topics, including:Causes and management of back pain, golfer’s elbow, and tennis elbow The difference between mobility and flexibility Safety concerns around “butt wink” and letting your heels lift when squatting … And more! Links and resources: Ep. 64: “Navigating pain, injury, and training safety - With Mike Challis” -

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00:49:59

My story: From anorexia to bodybuilding - Guest...

Fit to Transform Podcast with Coach Nikias ·

2024/08/16

George Mycock from MyoMinds interviews me on my personal story, from developing a restrictive eating disorder during my adolescence to overcoming it by understanding my gender identity and discovering bodybuilding.While I’ve shared my story before on this podcast, other shows, and a blog post, this is the most in-depth account I’ve ever given anyone. Please be aware that this episode features detailed discussions of disordered eating and over-exercising behaviours, very low scale weight, and very

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00:13:10

Effective summer holiday mindset to keep on track -...

Fit to Transform Podcast with Coach Nikias ·

2024/08/13

If you’re dreading your next summer holiday for fear of losing progress or you’re back and feeling a bit shit about yourself, this MMM (Mini Mindset Musings) episode is for you.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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