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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

00:29:27

The trans masc lifter’s guide to visible abs - Ep. 194

Fit to Transform Podcast with Coach Nikias ·

2026/03/27

This solo episode covers what you need to know about getting visible abs:How to train themHow to reveal themWhat it takes to get and maintain themDifferences between cis men and trans masc individualsSign 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:

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01:01:08

The Redemption Arc: Prelude - The new dawn of my...

Fit to Transform Podcast with Coach Nikias ·

2026/03/20

This is the start of an exciting new series, in which I’ll share personal updates about my own bodybuilding journey.To kick things off, I explain why I don’t think I’ve been able to build muscle to my full potential for years, how this has made me feel like an imposter, what’s changed, and what’s next for me.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform:

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00:10:31

How to take control of your “trigger” foods without...

Fit to Transform Podcast with Coach Nikias ·

2026/03/13

If you have a “trigger” food that you always seem to over-eat, you may have been told to “just keep it out of the house”.I don’t believe this strategy is effective in the long term.So, in this episode, I’m going to give you a better one, which doesn’t involve giving up on any food for the rest of your life.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform:

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00:58:26

Avoiding fitness burnout and gaining muscle as a...

Fit to Transform Podcast with Coach Nikias ·

2026/03/06

Loz Vickers is a natural bodybuilder and online coach.She joins the show today to share her experience as a coach and athlete on these two thought-provoking topics:How to avoid burning out in the pursuit of building your physiqueThe mental challenges of gaining weight as a female bodybuilderLinks and resources:Follow Loz on Instagram @loz.v: https://www.instagram.com/loz.v/ Check out her podcast: https://podcasts.apple.com/nz/podcast/natural-female-muscle-podcast/id1734998424 Subscribe to her

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00:15:52

Effective nutrition habits for muscle gain and fat...

Fit to Transform Podcast with Coach Nikias ·

2026/02/27

In this episode, I’m covering the last three foundational habits you need to create a system that will enable you to continue progressing towards your fitness goals, or maintain the results you’ve already achieved for the long haul.Links and resources:Research paper: “Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating” by Robinson and colleagues – https://pmc.ncbi.nlm.nih.gov/articles/PMC3607652/#sec39 Research paper: “Daily

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00:30:44

Effective nutrition habits for muscle gain and fat...

Fit to Transform Podcast with Coach Nikias ·

2026/02/20

Tracking calories and macros works.But if you regain weight after fat loss, or your bulk spirals without MyFitnessPal, you have yet to build the foundational habits you need to continue progressing beyond the “newbie gains” stage and to maintain the results you achieve for the long haul.In this episode, I’m covering three of these six foundational habits.If you want to level up from just “hitting macros”, tune in.Links and resources:Sign up for one on one coaching with me:

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01:19:49

Gender identity, disordered eating, and bodybuilding...

Fit to Transform Podcast with Coach Nikias ·

2026/02/13

IATBP bikini champion Lucy Cook joins the show to talk about her journey as a trans woman and bodybuilding athlete.Tune in to hear more about her inspiring story, navigating her gender identity, disordered eating, and now her passion for bodybuilding.Links and resources:Connect with Lucy on Instagram @lucy.liftsit: https://www.instagram.com/lucy.liftsit/ Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform:

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00:58:54

Death of the bulk, except not really - With Steve...

Fit to Transform Podcast with Coach Nikias ·

2026/02/06

Is it better to bulk in a surplus or should you stay at maintenance calories?How have his thoughts on best bulking practices changed since we last discussed this in 2022?Links and resources:If you want to listen to the original podcast, click here or look up episode 13, “Fundamental principles for massing”: https://anchor.fm/fit-to-transform/episodes/Fundamental-principles-for-massing---With-Steve-Hall---Ep--13-e1osalk Follow Steve on Instagram @revivestronger

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00:56:23

The pump, metabolic stress, testosterone, and more...

Fit to Transform Podcast with Coach Nikias ·

2026/01/30

Derrick Van Every is a PhD candidate at Stu Phillips’ Protein Metabolism Lab as well as a powerlifting and nutrition coach.In this episode, we discuss the topics he addressed in one of his recent published papers, namely:What are the main drivers of hypertrophy?Does the pump cause hypertrophy?What about training-related hormonal increases?… And more!Links and resources:Derrick’s paper – “Load-induced human skeletal muscle hypertrophy: Mechanisms, myths, and misconceptions”:

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01:08:52

The pump, metabolic stress, testosterone, and more...

Fit to Transform Podcast with Coach Nikias ·

2026/01/23

Derrick Van Every is a PhD candidate at Stu Phillips’ Protein Metabolism Lab as well as a powerlifting and nutrition coach.In this episode, we discuss the topics he addressed in one of his recent published papers, namely:What are the main drivers of hypertrophy?Does the pump cause hypertrophy?What about training-related hormonal increases?… And more!Links and resources:Derrick’s paper – “Load-induced human skeletal muscle hypertrophy: Mechanisms, myths, and misconceptions”:

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00:12:36

Six skills to develop BEFORE a successful fat loss...

Fit to Transform Podcast with Coach Nikias ·

2026/01/16

Most people ask, “What’s the best diet for me?”But not enough people ask, “Am I ready to diet?”In my view, there are six skills to start working on BEFORE you start a fat loss diet in order to set yourself up for consistent results.These are core skills I help my new clients develop during their Fat Loss Primer Phase before their first ever fat loss phase under my guidance.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on

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01:20:08

The latest research on lengthened partials, regional...

Fit to Transform Podcast with Coach Nikias ·

2026/01/09

Dorian Varović is a coach and a researcher, currently working on his PhD on muscle length and regional muscle hypertrophy.He and his colleagues also recently conducted a very interesting study comparing regular resistance training and isometrics for hypertrophy.In this conversation, we delve into all these topics:The latest research on the importance of training muscles at long muscle lengthsHow training at long muscle lengths may or may not affect regional hypertrophyAre isometrics as good as

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00:17:41

Ten hard-to-swallow pills for the Recovering...

Fit to Transform Podcast with Coach Nikias ·

2026/01/02

To kick off 2026, I couldn’t not record an episode about mindset.In this one, I’m covering ten hard-to-swallow pills for people who struggle with perfectionistic tendencies and all-or-nothing thinking.I’ve been challenged by these tendencies all my life, and work with a lot of clients in the same boat, so I’ve seen the countless ways in which this can hold you back (and experienced a fair few of them, too).That’s why I wanted to record this episode.If you embrace these suggestions, you can finally

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00:43:32

The physical and emotional challenges of transgender...

Fit to Transform Podcast with Coach Nikias ·

2025/12/26

Dr. Tess Kilwein is a mental health practitioner who specialises in supporting the LGBTQIA2S+ community. Since June 2025, Dr. Kilwein is also the Mental Health & Performance Consultant of IATBP (the International Association of Trans Bodybuilders and Powerlifters).In this episode, we talk about the most common issues Dr. Kilwein helps her patients with, focusing specifically on transgender bodybuilders and more broadly on transgender athletes across all sports.Dr. Kilwein owns and operates

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00:17:33

Why you’re saving calories for Christmas dinner but...

Fit to Transform Podcast with Coach Nikias ·

2025/12/19

If you choose to track your calories over the winter holidays, “borrowing” some from the days leading up to Christmas in order to have a higher-calorie day on the 25th sounds sensible, right?And yet, you keep overshooting your calories on the big day…In this episode, I’m going to cover six of the most common reasons why you can’t seem to stick to your plan, no matter how carefully you prepare, and the solutions that my clients and I have found most effective.Of course, this can apply to any social

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00:08:33

Three strategies to navigate gender dysphoria when...

Fit to Transform Podcast with Coach Nikias ·

2025/12/16

Cutting and bulking can feel emotionally and psychologically different when you’re trans.In this solo episode, I’m sharing three strategies I’ve found most effective to help my clients navigate these emotions while working on building their physique.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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00:45:41

Effective exercise selection for lower body training...

Fit to Transform Podcast with Coach Nikias ·

2025/12/12

This is the second and final part of my comprehensive interview with Dr. Eric Helms on all things lower body exercise selection.Links and resources:Check out the MASS Research Review: ⁠https://massresearchreview.com⁠Visit the 3DMJ website: https://3dmusclejourney.com/ Purchase Eric’s books here: https://muscleandstrengthpyramids.com/ Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/ Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow

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01:02:24

Effective exercise selection for lower body training...

Fit to Transform Podcast with Coach Nikias ·

2025/12/05

After interviewing biomechanics enthusiast Ben Yanes on effective upper body training, this time I’m bringing back Dr. Eric Helms to discuss exercise selection for the lower body.Looking to grow hamstrings, calves, quads, glutes, or all of the above? You’re in for a treat!Links and resources:Check out the MASS Research Review: ⁠https://massresearchreview.com⁠Visit the 3DMJ website: https://3dmusclejourney.com/ Purchase Eric’s books here: https://muscleandstrengthpyramids.com/ Follow Eric on IG

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00:15:30

Three common trans masc physique-building mistakes +...

Fit to Transform Podcast with Coach Nikias ·

2025/11/28

These are the three most common mistakes I’ve seen in the online trans masc fitness space over the years, and I fell victim to at least one of them myself.I decided to dedicate this episode to them, so you don’t have to make them!Links and resources:Blog article: “What You Need to Do Before Your First Cut or Bulk” - https://www.fittotransformtraining.com/blog/before-your-first-cut-or-bulk Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on

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01:35:00

The mindset, actions, and challenges of high...

Fit to Transform Podcast with Coach Nikias ·

2025/11/21

How do high achievers stick to the plan without deviation when everyone else is struggling?What does a high achiever find challenging, if not consistency?What can you learn from them to improve upon your own results?Coach and bodybuilder Natalie Lewis from coaching company Elevated Coaching Systems and I contemplate the answers to these questions while we talk about her first ever, very successful competitive bodybuilding season.Links and resources:Connect with Natalie on IG @natalieatswell:

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