All Episodes
Fit to Transform Podcast with Coach Nikias — 219 episodes
Common fat loss mistakes - Pt 1 - The Fat Loss Files - Ep. 210
The two shifts that finally made consistency feel easy - Ep. 209
9 common reasons for training plateaus (and their solutions) - Ep. 208
Tracking calories, but not losing weight? - Ep. 207
GLP-1s: How to lose fat without losing muscle - With Dr. Christle Guevarra - Ep. 206
My nutrition and training plan on my latest business trip - Ep. 205
High VS Low volume: Which is better in experienced lifters? - With Dr. James Steele - Ep. 204
The only summer holiday podcast you need to stop ruining your fat loss progress - Ep. 203
Nurturing mind-muscle connection and curiosity as a lifter - With Ben Yanes - Ep. 202
The Redemption Arc: Chapter 1 - 8 weeks into this bulk - Ep. 201
Myo reps VS Standard sets - With Joshua Bradshaw - Ep. 200
The women’s creatine scam - Ep. 199
Preventing exercise and nutrition burnout with ADHD, autism, and auDHD - With HCPC Sport & Exercise Psychologist Clara Swedlund - Ep. 198
Seven reasons hard-working trans lifters get dieting burnout - Ep. 197
A comprehensive guide to evidence-based peri-workout nutrition - With Dr. Eric Helms - Ep. 196
Gut health for lifters - With Jack Radford-Smith - Ep. 195
The trans masc lifter’s guide to visible abs - Ep. 194
The Redemption Arc: Prelude - The new dawn of my bodybuilding journey - Ep. 193
How to take control of your “trigger” foods without unnecessary restriction - Ep. 192
Avoiding fitness burnout and gaining muscle as a woman - With Loz Vickers - Ep. 191
Effective nutrition habits for muscle gain and fat loss: Beyond calories and macros - Pt. 2 - Ep. 190
Effective nutrition habits for muscle gain and fat loss: Beyond calories and macros - Pt. 1 - Ep. 189
Gender identity, disordered eating, and bodybuilding as a trans woman - With Lucy Cook - Ep. 188
Death of the bulk, except not really - With Steve Hall - Ep. 187
The pump, metabolic stress, testosterone, and more hypertrophy myths - With PhD Candidate Derrick Van Every - Pt 2 - Ep. 186
The pump, metabolic stress, testosterone, and more hypertrophy myths - With PhD Candidate Derrick Van Every - Pt 1 - Ep. 185
Six skills to develop BEFORE a successful fat loss phase - Ep. 184
The latest research on lengthened partials, regional hypertrophy, and isometrics for growth - With PhD Candidate Dorian Varović - Ep. 183
Ten hard-to-swallow pills for the Recovering Perfectionist and All-Or-Nothing Thinker - Ep. 182
The physical and emotional challenges of transgender athletes - With Dr. Tess Kilwein - Ep. 181
Why you’re saving calories for Christmas dinner but still overshooting - Ep. 180
Three strategies to navigate gender dysphoria when cutting and bulking - Mini Mindset Musings Ep. 8
Effective exercise selection for lower body training - With Dr. Eric Helms - Pt. 2 - Ep. 179
Effective exercise selection for lower body training - With Dr. Eric Helms - Pt. 1 - Ep. 178
Three common trans masc physique-building mistakes + A personal update - Ep. 177
The mindset, actions, and challenges of high achievers - With Natalie Lewis - Ep. 176
Nine advanced dieting tips to ace lower calories - Ep. 175
A comprehensive guide to bodybuilding prep for first timers - With Steve Hall - Ep. 174
Cutting FAQs - Ep. 173
What no one is telling you about fat loss: stubborn fat, cardio, and more - With Luke Leaman - Ep. 172
Bulking FAQs - Ep. 171
Eat more to stay lean and perform at your best: the high-energy flux lifestyle - With Brandon DaCruz - Ep. 170
How to NOT rebound after dieting your ass off: the Post-Diet Transition - Ep. 169
Is being harder on yourself always the most effective solution? - With HCPC Sport & Exercise Psychologist Clara Swedlund - Ep. 168
A masterclass in calorie- and macro-tracking - Ep. 167
Simplifying effective upper body training - With Ben Yanes - Ep. 166
Q&A: Impatience in a cut, scale weight when recomping, diminishing returns of bulking - Ep. 165
Effective muscle growth training Pt. 2 - With Dr. Scott Stevenson - Ep. 164
Effective muscle growth training Pt. 1 - With Dr. Scott Stevenson - Ep. 163
Overrated/Underrated: Bulk Edition - Ep. 162
Effective boundaries around food and exercise, weight stigma, and skinny shaming - With Joe Spector - Ep. 161
Overrated/Underrated: Fat Loss Edition - Ep. 160
Trans bodybuilding and powerlifting - With Bucky Motter and Nat Veiga from the IATBP - Ep. 159
The Muscle Masterclass Mini Series FINAL Episode - Rep ranges, rest intervals, time-efficient techniques, and a practical example - Ep. 158
The Muscle Masterclass Mini Series Ep. 3 - Split, session and exercise order, and exercise selection - Ep. 157
The Muscle Masterclass Mini Series Ep. 2 - The three fundamental variables for hypertrophy - Ep. 156
The Muscle Masterclass Mini Series Ep. 1 - Principles, goals, and the top priority for effective training program design - Ep. 155
A deep dive into my current bulk - Guest appearance - Ep. 154
The dark side of intentional weight loss you need to know about - With Dr. Gabrielle Fundaro - Ep. 153
2 effective alternatives to calorie-tracking - Ep. 152
What competitive bodybuilders can teach you about improving your physique - With Steve Hall - Ep. 151
Should you cut or bulk first? - Ep. 150
How much volume do you need per session to build muscle? - With Jake Remmert - Ep. 149
The Fuck Yes Framework for mindful eating - Mini Mindset Musings Ep. 7
Six reasons why you keep self-sabotaging fat loss - Ep. 148
For when you feel powerless - Mini Mindset Musings Ep. 6
How do you measure muscle growth? - With Dr. Scott Stevenson - Ep. 147
How to stop blowing your fat loss diet at the weekend - Ep. 146
How your “fat loss mindset” is sabotaging your physique goals - With Ruby Cherie - Ep. 145
How to transition out of a deficit without fat regain - Ep. 144
How to combine nutrition, lifting, and endurance training, and common cardio mistakes during fat loss - With Laura Savino - Ep. 143
How to increase your maintenance calories - Ep. 142
How much protein should you eat in a deficit? - With Dr. Eric Helms - Ep. 141
A comprehensive guide to bulking - Pt. 2 - Ep. 140
A comprehensive guide to bulking - Pt. 1 - Ep. 139
The evidence-based approach to managing your appetite - With Calvin Scheller - Ep. 138
I messed up! When and how to track meals out ingredient by ingredient, and is this the appropriate tool for you? - Ep. 137
An honest conversation about steroids and TRT - With IFBB Bikini Pro Cory Hageman - Pt. 2 - Ep. 136
An honest conversation about steroids and TRT - With IFBB Bikini Pro Cory Hageman - Pt. 1 - Ep. 135
Harnessing the power of consistency in fitness to navigate life changes, neurodiversity, and injury - With Client Moon Scott - Ep. 134
Anorexia, binge-eating, and compulsive exercise - With Marcus Kain - Ep. 133
How to track calories when eating out - Ep. 132
Semaglutide and other weight loss drugs - With Dr. Christle Guevarra - Ep. 131
The science of effective goal setting - REPLAY - Ep. 130
A phasic plan for successful physique transformations - Ep. 129
A two-pronged approach not to over-eat at social meals - Mini Mindset Musings Ep. 5
Muscle-building phases for women - With Laura Savino - Ep. 128
4 nutrition hacks you haven’t heard before - Ep. 127
Holiday weight gain research and top tips to navigate festive meals successfully - Ep. 126
The latest research on volume and hypertrophy - With Dr. Eric Helms - Ep. 125
How I planned and executed on my own travel fitness goals - Ep. 124
A practical guide to fat loss when travelling - With Brandon DaCruz - Pt. 2 - Ep. 123
A practical guide to fat loss when travelling - With Brandon DaCruz - Pt. 1 - Ep. 122
Nutrition Q&A: Goal weight, falling off every diet, calorie-cycling when bulking, and more - Ep. 121
Training Q&A: Best rest intervals for hypertrophy, deloads, isolation vs compound lifts, and more
Muscle metabolism, inflammation, insulin, skinny fat, and body fat percentages - With Dr. Allan Bacon - Ep. 119
Why you work hard but aren’t getting results - Guest appearance - Ep. 118
Am I against bulking? - Ep. 117
How fat loss impacts muscle growth - With Dr. Eric Trexler - Ep. 116
How to diet without losing muscle - Ep. 115
The psychology of fat loss success - With Dr. Joe Klemczewski - Ep. 114
Nutrition planning for special events - Top surgery prep 101 - Pt. 2 - Ep. 113
Programming specialization cycles for hypertrophy - Top surgery prep 101 - Pt. 1 - Ep. 112
Back pain, golfer's and tennis elbow, effective warm-ups, mobility vs flexibility - With Mike Challis - Ep. 111
My story: From anorexia to bodybuilding - Guest appearance - Pt. 2 - Ep. 110
Effective summer holiday mindset to keep on track - Mini Mindset Musings Ep. 4
My story: From anorexia to bodybuilding - Guest appearance - Pt. 1 - Ep. 109
Achieving your goals without tracking food - With Coach Shannon Beer - Ep. 108
Overcoming gymtimidation - Ep. 107
Fat loss metabolism: all about metabolic adaptation and metabolic “damage” - With Dr. Eric Trexler - Ep. 106
Ep. 105 - How to lose stubborn fat
What’s low energy availability and how do estrogen and progesterone impact training and body composition? - With Dr. Lauren Colenso-Semple - Ep. 104
Q&A: Glycogen, muscle imbalances, restaurant meals, increasing maintenance calories, and best ab exercises - Ep. 103
Training and nutrition in your 40s - Ep. 102
Over a decade of wisdom on nutrition for physique goals - With Steve Hall - Pt. 2 - Ep. 101
Supersets, rest-pause, myo reps, and drop sets for muscle growth - With Dr. Eric Helms - Ep. 100
13 key traits for fitness success - Ep. 99
Over a decade of wisdom on training for physique goals - With Steve Hall - Pt. 1 - Ep. 98
Are you ready to diet? - Ep. 97
The reality of competitive bodybuilding - With Clara Swedlund - Ep. 96
What to do if your training performance is stalling or getting worse - Ep. 95
Improving your relationship with exercise - With Clara Swedlund - Ep. 94
Q&A: Cravings, strength vs hypertrophy, machines vs free weights, and more - Ep. 93
Evidence-based sleep tips for health, muscle growth, and fat loss - With Greg Potter PhD - Ep. 92
My first mini cut: an insider’s look - Ep. 91
How to stop chronic dieting and start transforming your physique and health - With Jeremiah Bair - Ep. 90
How to stop over-eating at night - Ep. 89
Training to failure VS Reps in reserve: latest evidence - With Martin Refalo - Ep. 88
Muscle dysmorphia, exercise addiction, and disordered eating - With PhD Candidate George Mycock - Pt. 2 - Ep. 87
Muscle dysmorphia, exercise addiction, and disordered eating - With PhD Candidate George Mycock - Pt. 1 - Ep. 86
Fat loss tips for smaller people - Ep. 85
Gaining muscle at maintenance vs a surplus - With Jeff Hoehn - Ep. 84
Q&A: Short warm-ups, metabolic damage, and intermittent fasting - Ep. 83
How much protein can you absorb per meal? - With Dietician Astrid Naranjo - Ep. 82
How to be more successful with your training and mindset this year - Ep. 81
What you need to know about body recomposition - With Chris Barakat - Ep. 80
6 ways to be more successful with nutrition this year - Ep. 79
How to pursue physique goals with a healthier mindset - With Shannon Beer - Ep. 78
A comprehensive guide to transitioning away from calorie-tracking - Pt. 2 - Ep. 77
Stuck in a “motivation rut”? - Mini Mindset Musings Ep. 3
A comprehensive guide to transitioning away from calorie-tracking - Pt. 1 - Ep. 76
The best rep range for hypertrophy - With PhD student Daniel Plotkin - Ep. 75
What’s stopping you from training hard enough and how to overcome it - Ep. 74
Should you train differently based on sex, menstrual cycle, or birth control usage? - With Dr. David Nolan - Ep. 73
Planning fat loss or gaining phases during the winter holidays - Pt. 2 - Ep. 72
Planning fat loss or gaining phases during the winter holidays - Pt. 1 - Ep. 71
Q&A: RDL vs SLDL, best pre-workout meal in a fat loss phase, and home gym equipment recommendations - Ep. 70
How do you get back “on track”? - Mini Mindset Musings Ep. 2
Is having a dream physique motivating or harmful? - Ep. 69
Body image in cis and trans men - With Dan Osman - Ep. 68
You’ll never FEEL ready - Mini Mindset Musings Ep. 1
Why your training isn’t progressing, neuromuscular adaptations, and training when you’re ill - Ep. 67
Mindset, nutrition, and training around menopause - With Emma Storey-Gordon - Ep. 66
Choosing your protein powder feat. a fitness rant - Ep. 65
Navigating pain, injury, and training safety - With Mike Challis - Ep. 64
A full day of fitness (FDOF) - Ep. 63
Proximity to failure and hypertrophy - With Dr. Eric Helms - Ep. 62
How large should your surplus be? - With Dr. Eric Helms - Ep. 61
Sex differences in body composition and training response - Ep. 60
Supporting ADHD with nutrition - With Steph Smith - Ep. 59
Q&A Part 2: Tracking food as cooked or raw, going over calories to hit protein, and appetite challenges in a gaining phase - Ep. 58
Aspartame and other artificial sweeteners - With Dr. Eric Trexler - Ep. 57
Q&A Part 1: Pecs mind-muscle connection, upper body strength limiting lower body exercises, and micro-loading curls - Ep. 56
Achieving a body (and mindset) recomp for top surgery - With Client Sam - Ep. 55
Transitioning from fat loss to maintenance successfully - Ep. 54
Why you stop sticking to your diet (and what to do about it) - Ep. 53
1200-calorie diets, best number of exercises per session, and more - Ep. 52
Optimising gut health for physique and performance goals - With Dasha Agoulnik - Ep. 51
Four summer holiday tips no one’s giving you - Ep. 50
Maximising training performance during a fat loss diet - With Mackenzie Baker - Ep. 49
A comprehensive guide to meal planning and prepping - Ep. 48
What you need to know about creatine - With Dr. Scott Forbes - Ep. 47
How to manage hunger on a fat loss diet - Part 2 - Ep. 46
How to manage hunger on a fat loss diet - Part 1 - Ep. 45
How to develop a successful mindset - With Dr. Kasey Orvidas - Ep. 44
Load selection and exercise progression - Ep. 43
How to run effective mini-cuts - With Steve Hall - Ep. 42
A guide to effective warm-ups - Ep. 41
Exercise selection and execution for hypertrophy - With Chris Barakat - Ep. 40
Q&A #2: “Undoing” fat loss progress on holiday, discomfort with weight gain, KT tape for binding, and time-efficient workouts - Ep. 39
Peri-workout nutrition - Ep. 38
Harnessing ROM to maximise hypertrophy - With Milo Wolf - Ep. 37
How to overcome a muscle growth plateau - Ep. 36
Getting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos - Ep. 35
More than fat loss: a multi-phasic approach to transform your physique - Guest appearance - Ep. 34
How to be consistent with fitness for decades - With Jeff Alberts - Ep. 33
How to overcome a fat loss plateau - Ep. 32
Maximum fat loss with minimal muscle loss - With Dr. Bill Campbell - Ep. 31
How to use the scale as a tool for fat loss and muscle gain - Ep. 30
The truth about gut health - With Dr. Gabrielle Fundaro - Ep. 29
How to choose the right online coach - Ep. 28
An evidence-based approach to staying motivated - Ep. 27
What if you messed up? - Ep. 26
A healthful approach to fat loss, body image, and your relationship with food - With Dr. Emilia Thompson - Ep. 25
The effects of flexible and rigid restraint on fat loss success - With Laurin Conlin - Ep. 24
Effective applications of failure training - With Martin Refalo - Ep. 23
Demystifying progressive overload - With Brian Minor - Ep. 22
How not to panic about fitness during the holidays - Ep. 21
Beyond calories: high-priority principles for successful fat loss - With Brandon DaCruz - Part 2 - Ep. 20
Balancing fat loss success with eating out and holiday meals - Ep. 19
How to prime yourself for fat loss - With Brandon DaCruz - Part 1 - Ep. 18
Tracking calories 101 - Ep. 17
Micronutrients for vegans, performance and health supplements, and the effects of soy on your hormones - With Dr. Eric Trexler - Part 2 - Ep. 16
Supporting muscle growth with a vegan or vegetarian diet - With Dr. Eric Trexler - Part 1 - Ep. 15
Making the most of a massing phase: myths, realistic expectations, and mindset tips - Ep. 14
Fundamental principles for massing - With Steve Hall - Ep. 13
How to plan a successful fat loss phase - Ep. 12
Nutritional considerations for gender-diverse people - With Dr. Whitney Linsenmeyer - Ep. 11
Q&A #1: Feeling hungry all the time, which macros to track, vegan and vegetarian protein, fibre tips - Ep. 10
How hard do you need to train for effective muscle growth? - Ep. 9
Evidence-based programming for hypertrophy - With Dr. Eric Helms - Ep. 8
How to build muscle effectively in every workout - Ep. 7
My story: from fighting an eating disorder and gender dysphoria to thriving with bodybuilding - Ep. 6
Fat loss without the scale and gender-affirming gains - With Client Corey - Ep. 5
What you need to know before dieting - The No Quit Kit Series Ep. 4 Pt. 2
What you need to know before dieting - The No Quit Kit Series Ep. 4 Pt. 1
How to set your own fat loss targets - The No Quit Kit Series Ep. 3
Why SMART goals alone don't work - The No Quit Kit Series Ep. 2
Retrain your mindset for long-term fat loss success - The No Quit Kit Series Ep. 1