Fit to Transform Podcast with Coach Nikias

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 lengths H...

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...

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 bo...

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, a...

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.html⁠ Follow me on Instagram @nikias_...

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.com⁠ Visit the 3DMJ website: https://3dmusclejourney.com/   Purchase Eric’s books here: https://muscleandstrengthpyramids.com/   Follow Eric on IG @helms3mdj : https://www.instagram.com/...

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.com⁠ Visit the 3DMJ website: https://3dm...

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   Sig...

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 success...

These tips are for you if you’re already applying basic hunger management strategies––like increasing protein and fibre––but you’re getting very lean, your diet fatigue is rising, and the basics are no longer enough. The more aggressive your deficit, the longer you’ve been dieting for, and the leaner you are, the more consistency-saving these tips become. Links and resources: Sign up for one on on...

Bodybuilding coach and pro bodybuilder Steve Hall and I discuss the ins and outs of contest prep for first timers in the form of a fun role play. If you’re interested in competing or just want to gain an insight into what it takes to achieve essential body fat levels, tune into this one. Links and resources: Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/ Listen...

In this episode, I discuss the answers to thirteen cutting FAQs I’ve collected in over six years of coaching 100+ clients and talking to many more people about their physique development process. Links and resources: “Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression” by Murphy and Koehler – https://pubmed.ncbi.nlm.nih.gov/346236...

In this episode, Luke Leaman from Muscle Nerds and I discuss key aspects of fat loss physiology that no one is telling you about, such as: How different levels of body fat impact your ability to lose fat, and what to do about it How to get rid of stubborn fat Why “It’s just a calorie deficit” is correct, but overtly simplistic … And more! Luke Leaman and his wife Zoe started Muscle Nerds in 2015....

In this episode, I discuss the answers to ten bulking FAQs I’ve collected in over six years of coaching 100+ clients and talking to many more people about their physique development process. Links and resources: “Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design” by Helms and colleagues – https://pubme...

The evidence-informed high-energy flux lifestyle coach Brandon DaCruz and I discuss in this podcast is perfect for you if your goal is to achieve a lean physique and maintain it while also performing at a high level in both your training and the rest of your life. Brandon DaCruz is an internationally accredited nutritionist and physique coach who has been working with clients exclusively online si...

This episode is a comprehensive guide to a crucial yet not widely discussed stage of a fat loss phase: the first two to four weeks after the diet ends, when you’re navigating the transition to maintenance calories. A lot of coaches won’t even coach clients through this phase, and just drop them after they get their “before” and “after” transformation pictures. Not only is that not my way of coachi...

This unique episode features a role-playing game between myself and a returning guest: HCPC Sport & Exercise Psychologist Clara Swedlund. I took on the role of an imaginary client of Clara’s, someone who’s struggling to achieve their fitness goals and thinks that the answer is to be harder on themselves. But is being tough on yourself really the most effective solution in this case? Tune in to...

This episode covers everything you need to know in order to track calories consistently and accurately enough to get results: What’s more important: consistency or accuracy? How to choose the best calorie- and macro-tracking app for your individual needs Tracking at home Tracking restaurant meals, holiday food, and meals prepared by your loved ones … And more! Links and resources: Ep. 161: “Effect...

Ben Yanes has been making a name for himself on social media and YouTube by taking the confusion out of lifting with his simple but effective approach to teaching biomechanics. In this episode, we… Discuss the best upper body exercises to include in your program Break down each upper body muscle into its fundamental actions to make your technique more effective Bust training myths … And more! Link...

In this episode, I cover the following questions: Any tips to help impatience in a cut? Do you get diminishing returns in muscle gain with each new bulk? Is there anything special about the muscle-building capacity of your first bulk? Do you need to keep dropping cals in a deficit? If you eat at maintenance (a range, but an average of the same calories a week) and train doing progressive overload,...

Dr. Scott Stevenson is back on the show to share his stance on effective training for muscle growth. His training philosophy rests upon decades of experience training himself and coaching others, and on his understanding of the scientific literature on these topics. Links and resources: Connect with Scott on IG @fortitude_training : https://www.instagram.com/fortitude_training/   Purchase Scott’s...

Dr. Scott Stevenson is back on the show to share his stance on effective training for muscle growth. His training philosophy rests upon decades of experience training himself and coaching others, and on his understanding of the scientific literature on these topics. Links and resources: Connect with Scott on IG @fortitude_training : https://www.instagram.com/fortitude_training/   Purchase Scott’s...

In this solo episode, I’m rating the importance of the following for a bulking phase in a calorie surplus: Discipline Training Large surpluses (500+ calories) Nutritional structure Sleep and stress management Scale weight Trust in the process Links and resources: Blog article: “A Comprehensive Guide to Sleep for Fat Loss and Muscle Growth” – https://www.fittotransformtraining.com/blog/sleep-guide...

Joe Spector is a retired firefighter and an expert on emotional fitness and resilience. He joins the podcast today to discuss how to set up and hold boundaries with your loved ones around food and exercise choices, and how to deal with weight stigma or skinny shaming. If you struggle with people pleasing or don’t have the confidence to tackle these challenging topics, this interview is perfect for...

In this solo episode, I’m rating the importance of the following for fat loss: Cardio Cardio modality Resistance training Steps Mindset Scale weight Calories Protein Food environment 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...