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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

01:01:13

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

Fit to Transform Podcast with Coach Nikias ·

2024/08/09

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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00:58:00

Achieving your goals without tracking food - With...

Fit to Transform Podcast with Coach Nikias ·

2024/08/02

Coach Shannon Beer is back on the podcast for a thorough discussion about:Who is tracking calories and macros a good tool for? How can you transition away from a tracking-based approach if you’ve been doing it for a long time? What does an untracked approach look like in practice? … And more! Links and resources: Listen to Shannon’s previous podcast appearance in episode 78: “How to pursue physique goals with a healthier mindset” –

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00:24:16

Overcoming gymtimidation - Ep. 107

Fit to Transform Podcast with Coach Nikias ·

2024/07/26

In this solo episode, I give you nine tips to overcome gym anxiety that have worked wonders for all my clients who experienced the same feeling of “gymtimidation”.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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01:17:43

Fat loss metabolism: all about metabolic adaptation...

Fit to Transform Podcast with Coach Nikias ·

2024/07/19

Dr. Eric Trexler returns to the podcast to talk about metabolic adaptation.We delve deep into the following questions: What is metabolic adaptation and how does it differ from metabolic damage? How do we prevent or mitigate metabolic adaptation? How do you estimate how many calories to eat for maintenance after fat loss? … And more! Links and resources: Connect with Eric on IG @trexlerfitness: https://www.instagram.com/trexlerfitness/ Check out MASS: massresearchreview.com Watch

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00:15:30

Ep. 105 - How to lose stubborn fat

Fit to Transform Podcast with Coach Nikias ·

2024/07/12

In this episode, I delve into the main factors determining where we store body fat and two strategies to help get more definition in “stubborn” areas.Links and resources: Blog article: “How to Lose Stubborn Fat” – https://www.fittotransformtraining.com/blog/stubborn-fat “Subcutaneous fat loss is greater than visceral fat loss with diet and exercise, weight-loss promoting drugs and bariatric surgery: a critical review and meta-analysis” by Merlotti and colleagues (2017) –

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00:57:27

What’s low energy availability and how do estrogen...

Fit to Transform Podcast with Coach Nikias ·

2024/07/05

Dr. Lauren Colenso-Semple has a PhD in integrative physiology, combining components of exercise training, sex-based differences, female physiology, and aspects of endocrinology.In this episode, we discuss: Energy availability, including short- and long-term risks of low energy availability The effects of estrogen and progesterone on training, muscle growth, and fat loss Why there aren’t many studies on female participants and how Lauren is working to change that Links and resources: Follow

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00:27:57

Q&A: Glycogen, muscle imbalances, restaurant meals,...

Fit to Transform Podcast with Coach Nikias ·

2024/06/28

Do muscles have a maximum amount of glycogen stores and is there a “time limit” (prior to exercise) they store them for?Why is one muscle weaker than the other? As in left bicep can do 8 reps RPE 8, but right ends up 8 reps RPE 9.5? Will there ever be a time when they’re equal enough to trust a long bar curl vs dumbbells? Or will one side inevitably begin to overcompensate/engage more than the other? Do you have any tips for reducing the caloric content of a restaurant meal? You said that

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00:46:50

Training and nutrition in your 40s - Ep. 102

Fit to Transform Podcast with Coach Nikias ·

2024/06/21

Requested by a client, this solo episode covers some considerations regarding training, nutrition, lifestyle, and mindset for people in their 40s and over, including:Physiological, practical, and psychological barriers to fitness Warming up and cooling down Changes in your metabolism … And more! Links and resources: Blog article: “A Comprehensive Guide to Sleep for Fat Loss and Muscle Growth” – https://www.fittotransformtraining.com/blog/sleep-guide Podcast Ep. 92 - Evidence-based

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01:02:08

Over a decade of wisdom on nutrition for physique...

Fit to Transform Podcast with Coach Nikias ·

2024/06/14

Following up on episode 98, Steve Hall and I discuss how his thoughts on nutrition for fat loss and muscle gain have changed over the years.We covered: Food choices - from “clean eating” to flexible dieting How to adopt a truly flexible and health-promoting lifestyle instead of using MyFitnessPal as a crutch Carbs and fat ratio Protein quality, timing, and distribution Links and resources: Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/ Listen to the

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01:03:23

Supersets, rest-pause, myo reps, and drop sets for...

Fit to Transform Podcast with Coach Nikias ·

2024/06/07

Dr. Eric Helms is back on the podcast to cover a number of efficiency techniques to save time in your training sessions while maintaining or potentially increasing the resulting hypertrophic stimulus.We’re covering: Supersets Rest-pause Myo reps Drop sets Links and resources: Check out the MASSive Training Guide: https://massresearchreview.com/free-massive-training-guide/ Watch Eric’s video, “Natural Pro's Time Saving ALL SUPERSET Upper Body Workout,” on YT:

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00:28:08

13 key traits for fitness success - Ep. 99

Fit to Transform Podcast with Coach Nikias ·

2024/05/31

Reflecting on my most successful clients’ experience over the years, I’ve identified 13 key traits that helped them achieve such incredible results in their own fitness journey.I don’t believe you need to have all these traits to begin with, but you need to be willing to actively work on them in pursuit of your goals. 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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01:14:15

Over a decade of wisdom on training for physique...

Fit to Transform Podcast with Coach Nikias ·

2024/05/24

Steve Hall is an online coach and bodybuilder with nearly two decades of training and a decade of coaching under his belt.In this episode, we discuss how his thoughts on training have changed over the years on the following topics: Volume Intensity of effort Technique Range of motion … And more! Links and resources: Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/ Listen to the Revive Stronger podcast: https://revivestronger.com/podcast/ Visit the

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00:24:24

Are you ready to diet? - Ep. 97

Fit to Transform Podcast with Coach Nikias ·

2024/05/17

Are your head and life in the right place for a successful diet? In this episode, I cover five considerations to help you decide whether it’s the right time for a fat loss phase or not. 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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01:08:36

The reality of competitive bodybuilding - With Clara...

Fit to Transform Podcast with Coach Nikias ·

2024/05/10

Clara is a trainee sport and exercise psychologist and an online coach. She’s back on the podcast for the second time to offer an honest perspective on what competitive bodybuilding is really like. While the physique shots that bodybuilders share on social media look incredibly inspiring, what does it take to achieve the condition required to step on stage? What are the risks to your mental and physical health? How can bodybuilding play a beneficial role in your life and what do you need to

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00:40:07

What to do if your training performance is stalling...

Fit to Transform Podcast with Coach Nikias ·

2024/05/03

This solo episode is all about how to troubleshoot your training program when your performance is stalling or decreasing.Links and resources: Ep. 22: “Demystifying progressive overload - With Brian Minor” – https://anchor.fm/fit-to-transform/episodes/Demystifying-progressive-overload---With-Brian-Minor---Ep--22-e1rtddk 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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00:58:34

Improving your relationship with exercise - With...

Fit to Transform Podcast with Coach Nikias ·

2024/04/26

Clara is a trainee sport and exercise psychologist and an online coach. In this episode, we cover: What does it mean to have a “healthy” relationship with exercise? How can you improve it if you struggle to exercise consistently? What if, on the other hand, you exercise too much? … And more! Links and resources: Connect with Clara on Instagram at either @the_exerpsych (https://www.instagram.com/the_exerpsych/) or @clara_theexerpsych (https://www.instagram.com/clara_theexerpsych/). Visit

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00:34:17

Q&A: Cravings, strength vs hypertrophy, machines vs...

Fit to Transform Podcast with Coach Nikias ·

2024/04/19

Today I’m answering these questions:How do you deal with cravings? How important is it to hit fibre and protein targets daily VS weekly? How do you deal with an exercise you really hate doing? What’s the difference between training for strength vs hypertrophy? Machines vs free weights: which is better? Can two people with the same height, weight, and body composition burn different amounts of calories? Links and resources: Research paper: “Effect of free-weight vs. machine-based

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01:02:33

Evidence-based sleep tips for health, muscle growth,...

Fit to Transform Podcast with Coach Nikias ·

2024/04/12

Greg Potter is a speaker, consultant, and coach with a PhD focused on sleep, circadian rhythms, nutrition, and metabolism.In this episode, we discuss: What are the dimensions of sleep health and how do they interact? How can sleep health influence muscle growth and fat loss? What are some tips to improve sleep if you feel you’ve already tried everything? … And more! Links and resources: Listen to Greg’s podcast, Reason & Wellbeing:

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00:53:39

My first mini cut: an insider’s look - Ep. 91

Fit to Transform Podcast with Coach Nikias ·

2024/04/05

Between February and March 2024, I ran my first ever mini cut.In this episode, I’m going to cover: Why I chose to do so How I set it up What I learnt about myself and bodybuilding Mistakes and curveballs Practical applications for you and your future fat loss phases Links and resources: Ep. 41: “How to run effective mini cuts – With Steve Hall” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-run-effective-mini-cuts---With-Steve-Hall---Ep--42-e230ego Sign

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01:06:56

How to stop chronic dieting and start transforming...

Fit to Transform Podcast with Coach Nikias ·

2024/03/29

Jeremiah Bair is a fellow online coach with a wealth of experience helping cis women stop chronically dieting and start getting real physique results.In this episode, we do a deep-dive into: Why you’re not seeing the results you want by pushing for fat loss How to apply resistance training to transform your physique The importance of peri-workout nutrition … And more! Links and resources: Connect with Jeremiah on IG @jeremiahbair: https://www.instagram.com/jeremiahbair/ Tune into his

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