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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

00:16:30

Sustainable vs aggressive fat loss - Ep. 221

Fit to Transform Podcast with Coach Nikias ·

2026/10/09

Is an aggressive calorie deficit always unsustainable?And if a moderate deficit feels too slow, could a more aggressive approach actually make your fat loss diet more sustainable? Tune into this solo episode to find out.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

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00:55:27

20% vs 120% more volume: which causes more growth? -...

Fit to Transform Podcast with Coach Nikias ·

2026/10/02

PhD student and fellow coach Dakota Tiede joins me on the show to discuss a study he has recently contributed to.If you increase volume by 20% or 120%, which increase yields the greatest gains? Tune in to find out.Links and resources:Follow Dakota on Instagram @dakota.tiede: https://www.instagram.com/dakota.tiede/ Sign up for one-on-one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform:

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00:19:44

How you think about food defines your success - 3...

Fit to Transform Podcast with Coach Nikias ·

2026/09/25

In this solo episode, I’m going to cover how my thoughts have changed regarding the importance of your mindset around food, IIFYM, and using a surplus to bulk.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 and get your free copy of The Masc/Fem Physique

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01:10:58

Hot off the press: Is auto-regulating volume better...

Fit to Transform Podcast with Coach Nikias ·

2026/09/18

Dr. Jake Remmert returns to the podcast to discuss autoregulation and its effect on hypertrophy, the topic of his PhD dissertation.Is autoregulating how many sets you perform in a session better than performing a fixed set number for hypertrophy? Tune in to find out.Links and resources:Connect with Jake on IG @jake.remmert.phd: https://www.instagram.com/jake.remmert.phd/ Visit his website: https://www.jakeremmert.com/Listen to the Training Arc Podcast:

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00:16:32

When the fear of recovery holds you back - 3 training...

Fit to Transform Podcast with Coach Nikias ·

2026/09/11

In this solo episode, I’m going to walk you through how I used to think about deloads, proximity to failure, technique, and range of motion; what I do differently now; and why those changes have led to better results for me and for the people I coach.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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00:16:00

6 of the most common reasons for fat loss plateaus -...

Fit to Transform Podcast with Coach Nikias ·

2026/09/04

In this new Fat Loss Files episode, I’ll cover six of the most common reasons for fat loss plateaus I’ve had experienced with my clients, including their solutions.Links and resources:YouTube video: “Stop Guessing Your Maintenance Calories | Trans Edition” - https://www.youtube.com/watch?v=HUV6Xjxj_PA 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

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00:47:13

Evidence-based body recomposition strategies for...

Fit to Transform Podcast with Coach Nikias ·

2026/08/28

Welcome to the second part of this interview on body recomposition with Dr. Eric Helms!Here’s what we covered across this two-part interview:The current state of the scientific literature on body recompositionEvidence-based strategies that make this possible at any stage of your lifting careerThe answer to the million-dollar question: “Should you bulk or recomp as a more advanced lifter?”Links and resources:Purchase Eric’s Nutrition & Strength Pyramid books (3rd edition):

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00:52:22

Evidence-based body recomposition strategies for...

Fit to Transform Podcast with Coach Nikias ·

2026/08/21

Dr. Eric Helms is back on the podcast to discuss:The current state of the scientific literature on body recompositionEvidence-based strategies that make this possible at any stage of your lifting careerThe answer to the million-dollar question: “Should you bulk or recomp as a more advanced lifter?”Links and resources:Purchase Eric’s Nutrition & Strength Pyramid books (3rd edition): https://muscleandstrengthpyramids.com/ Check out the MASS Research Review: ⁠https://massresearchreview.com⁠Visit

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00:18:32

Common fat loss mistakes: calorie calculators and...

Fit to Transform Podcast with Coach Nikias ·

2026/08/14

In the second instalment of the Fat Loss Files mini series, I cover five more common fat loss mistakes, this time focusing on practical day-to-day habits, including:Trusting calorie calculators too literallyObsessing over daily numbers instead of weekly averagesRelying too much on cardio to create a deficit… And more!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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01:07:18

Disordered eating in bodybuilders, powerlifters, and...

Fit to Transform Podcast with Coach Nikias ·

2026/08/07

Today’s guest is Winnie Yip, a bodybuilder, coach, and researcher, joining me to break down her upcoming study on disordered eating behaviours among bodybuilders and powerlifters, and what the findings mean for athletes, clients, and coaches alike.In this episode, we explore:What disordered eating actually means, and how it differs from a diagnosed eating disorderWhy cognitive restraint, emotional eating, and uncontrolled eating emerged as key predictorsHow the culture around bodybuilding and

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01:22:25

Does lengthened partial always beat full ROM? - With...

Fit to Transform Podcast with Coach Nikias ·

2026/07/31

Today’s guest is Kevin Oo, a professional bodybuilder, coach, and hypertrophy researcher, joining me to break down a soon-to-be-published study on lengthened partials and their effect on chest hypertrophy and strength.In this episode, we explore:The most effective ways to apply lengthened partialsCommon mistakes people make when programming themHow Kevin uses lengthened partials in his own training and with clientsWhy the answer may be more nuanced than it first appearsLinks and resources:Connect

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00:20:36

Common fat loss mistakes - Pt 1 - The Fat Loss Files...

Fit to Transform Podcast with Coach Nikias ·

2026/07/24

In the first instalment of the Fat Loss Files mini series, I cover five common fat loss mistakes about setting weight goals, taking diet breaks, and using the scale to track progress.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 and get your free copy of

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00:33:02

The two shifts that finally made consistency feel...

Fit to Transform Podcast with Coach Nikias ·

2026/07/17

In this solo episode, I reflect on nearly 30 years of fitness and on the two biggest mindset shifts that took me from hating exercise and constantly over-eating to finding training and healthy eating easier than ever.If you’re struggling to build consistency for the long haul, this episode will give you food for thought.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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00:20:17

9 common reasons for training plateaus (and their...

Fit to Transform Podcast with Coach Nikias ·

2026/07/06

This solo episode is all about plateaus:What they areWhen you might think you’re plateaued, but aren’t reallyThe nine most common reasons for training plateaus and their potential solutionsLinks and resources:Blog article: “What You Need to Know About Deloads” – https://www.fittotransformtraining.com/blog/deloads Sign up for one-on-one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform:

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00:15:56

Tracking calories, but not losing weight? - Ep. 207

Fit to Transform Podcast with Coach Nikias ·

2026/06/26

If you’re tracking calories but your fat loss has plateaued, you may be thinking about lowering your calories.Which is actually the last change I make to a client’s plan when they seem stuck.Often, you don’t need fewer calories; you need to track them better.So this solo episode is about the most common calorie-tracking mistakes I’ve seen that could be holding you back from seeing the results you’re working so hard for.Links and resources:“Stop Guessing Your Maintenance Calories” video on YouTube:

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00:54:29

GLP-1s: How to lose fat without losing muscle - With...

Fit to Transform Podcast with Coach Nikias ·

2026/06/19

Dr. Christle Guevarra is a family medicine doctor who runs a telemedicine private practice.She’s back on the show to discuss the ins and outs of life on a GLP-1 medication:What to expect when you startTraining and nutrition suggestions to lose fat without losing muscleTips to avoid or reduce unpleasant side effects… And more!Links and resources:Connect with Dr. Christle on Instagram @dr.christle: https://www.instagram.com/dr.christle/ Check out her website: https://drchristle.com/ Sign up for

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00:22:39

My nutrition and training plan on my latest business...

Fit to Transform Podcast with Coach Nikias ·

2026/06/12

In this solo episode, I discussed my personal approach to my latest business trip – how I navigated training, steps, and nutrition to stay on top of my bodybuilding goals.The purpose of this slice-of-life episode is to give you inspiration on how to nail your own fitness goals on your future business and leisure trips.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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01:18:29

High VS Low volume: Which is better in experienced...

Fit to Transform Podcast with Coach Nikias ·

2026/06/05

Dr. James Steele is the current Head of Research at MacroFactor and Adjunct Industry Associate Professor at RMIT University in Australia.In this interview, we discuss the results of one of his most recent studies, exploring the relationship between low- and high-volume training and hypertrophy in trained participants.Links and resources:Read the original study: “A test of higher and lower fractional volumes of resistance training upon arm and thigh muscle area: A multi-site randomised trial” -

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00:11:40

The only summer holiday podcast you need to stop...

Fit to Transform Podcast with Coach Nikias ·

2026/05/29

If you feel like every holiday fucks up your fat loss progress, this is the episode for you.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 and get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Subscribe to

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01:39:26

Nurturing mind-muscle connection and curiosity as a...

Fit to Transform Podcast with Coach Nikias ·

2026/05/22

Ben Yanes is back on the podcast to share his thoughts on:What mind-muscle connection is and how to develop itThe importance of curiosity to find the right training approach for you as an individualEmotions: an underrated variable influencing your gainsLinks and resources:Connect with Ben on Instagram @ben_yanes: https://www.instagram.com/ben_yanes/ Check out his YouTube channel: https://www.youtube.com/@The_Modern_Meathead/videos Sign up for one on one coaching with me:

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