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 transformation, get yourself a cup of tea (or pre-workout) and enjoy.
The million-dollar fitness question.This episode will give you the tools to make the most appropriate choice for you, whether you're new to cutting and bulking, coming back to it after some time off, or a veteran of the physique development process.Links and resources:Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
How much volume do you need in a single session in order to maximize hypertrophy?That's the question Jake Remmert and his research team explored in a recently published series of meta-regressions.In this paper, Jake and I dissect this paper and its practical applications.Jake has Master's degree in Exercise Physiology and the CSCS certification. He's also currently a PhD candidate at Florida Atlantic University.Links and resources:Follow Jake on IG @jake.remmert_coach: https://www.instagram.com/jake.remmert_coach/ Visit his website: https://www.jakeremmert.com/ Pre-print: “Is There Too Much of a Good Thing?: Meta-Regressions of the Effect of Per-Session Volume on Hypertrophy and Strength” - https://sportrxiv.org/index.php/server/preprint/view/537/1148 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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
If you do really well with your diet until you're eating out or until someone brings doughnuts into the office, this episode is for you.My Fuck Yes Framework will help you look at tempting foods in a new way and learn how to be more mindful around them without cutting them out altogether.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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Why do you keep self-sabotaging fat loss?In this episode, I'm sharing six of the most common reasons I've heard in more than half a decade of coaching over 100 people from all walks of life, and the solutions I've found to work for many of them.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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
This is how I try to empower myself when feeling powerless. I hope it helps you, too.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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Dr. Scott Stevenson, PhD, LAc is an applied exercise physiologist, licensed acupuncturist, and competitive bodybuilder with over two decades of experience personal training and coaching online, and over thirty years' experience in the gym as a whole.We covered:What methods do researchers use to measure muscle growth in the lab?What methods can you use to assess whether your own training is effective for growth or not?… And more!Links and resources:Connect with Scott on IG @fortitude_training: https://www.instagram.com/fortitude_training/ Purchase Scott's book, “Be Your Own Bodybuilding Coach”, on eBay to donate to ASPCA: https://www.ebay.com/itm/205121965946 Or on Amazon: https://drscottstevenson.com/byobbcoach.html Purchase Scott's eBook, “Fortitude Training”, about his training system with dietary and supplementation recommendations: https://drscottstevenson.com/fortitude-training-products.html 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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
If you keep working hard Monday to Friday, but then the weekend comes, and all your fat loss efforts go up in flames…You need to listen to this podcast.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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Fellow coach Ruby Cherie is a female transformation specialist who helps her clients build a strong and sculpted physique.Today she joins the podcast to talk about the “fat loss mindset”, a state of mental deprivation and obsession with scale weight… which you can fall victim to even if you're not actually losing body fat!Tune in to find out how this mindset can hold you back from achieving the physique you envision, and what you can do in order to overcome it.Links and resources:Check out Ruby's podcast, 100% Real With Ruby: https://open.spotify.com/show/0AuE922V0eOY4QIdGW3mQ9?si=_BqegO7YQMelhXSB51-84g&utm_source=copy-link&dl_branch=1&nd=1Connect with Ruby on IG @transformxruby: https://www.instagram.com/transformxruby/Visit Ruby's website: https://transformxruby.wordpress.comSign 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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
If you're coming to the end of your fat loss diet and you don't quite know how to transition out of it without regaining fat, this is the solo episode for you.I'm going to cover:How to estimate maintenance caloriesWhat to expect in terms of bodyweight changesWhat food choices to make to minimise fat regainI'm also going to touch on the process of transitioning out of a deficit for a single one-week deficit break.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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Fellow coach Laura Savino comes back on the podcast to talk about how to pair nutrition, lifting, and endurance training when you're preparing for an endurance event, and common mistakes when it comes to planning cardio during a fat loss phase.Links and resources:Follow Laura on Instagram @laurajustinesavino: https://www.instagram.com/laurajustinesavino/ Follow her company @elevatedpursuitnutrition: https://www.instagram.com/elevatedpursuitnutrition/ 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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
This solo episode covers four evidence-based ways in which you can eat more calories and maintain your weight, and two widespread myths about it.Does reverse dieting increase your maintenance calories?What about bulking and building more muscle?Tune in to learn all about it.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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In this episode, Dr. Eric Helms and I discuss:How much protein should you eat if you lift weights and you're in a caloric deficit?How important is protein intake relative to all other variables in a deficit?How much protein should you eat at maintenance or when bulking?The conversation arises from a recent systematic review with meta-regression on protein intake in a deficit, which Dr. Helms contributed to alongside Dr. Martin Refalo and Dr. Eric Trexler.Links and resources:Read the original research paper: “Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression” by Refalo and colleagues – https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx Check out Eric's IG account @helms3dmj for more posts on this paper: https://www.instagram.com/helms3dmj/ Check out the MASS Research Review: https://massresearchreview.comVisit the 3DMJ website: https://3dmusclejourney.com/ 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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
This is the second and final part of this podcast mini series on setting up and executing a successful bulking phase.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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In this two-part solo episode, I'm going to cover what you need to know in order to set up and run a successful bulking phase in a surplus, including:Mindset and expectationsWhat to prioritise and whenHow to set up trainingCalories, macros, nutrient timing, and food qualityHow to interpret scale weight, pictures, and measurementsHow to track progressWhen to stop bulkingLinks 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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Calvin Scheller is a bioengineering graduate and has contributed articles for several publications, such as Alan Aragon's Research Review.In this episode, we discuss all known aspects of the science of appetite regulation, such as: How our appetite regulation system works Which factors can affect it Practical, science-based tips to help you manage your appetite and achieve or maintain a healthy body fat level … And more!Links and resources:Follow Calvin on Instagram at @calvin_scheller: https://www.instagram.com/calvin_scheller/ Get an insight into his life through his personal account @calvin.scheller: https://www.instagram.com/calvin.scheller/ Follow him on TikTok @physiologywithcalvin: https://www.tiktok.com/@physiologywithcalvin Visit his website: https://www.calvinscoaching.com/ 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: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
This solo episode is a “sequel” to ep. 132 (“How to track calories when eating out”), in which I explore:Which is better for you: tracking meals out loosely, more precisely, or not at all?When is it better to track meals out ingredient by ingredient instead of as a single meal, as suggested in ep. 132?Practical tips when tracking ingredient by ingredientLinks and resources:Ep. 122: “A practical guide to fat loss when travelling - With Brandon Da Cruz - Pt. 1” -https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-practical-guide-to-fat-loss-when-travelling---With-Brandon-Da-Cruz---Pt--1---Ep--122-e2qg3fl 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:https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success:https://mailchi.mp/4b368c26baa8/noquitkitsignup
IFBB Bikini pro athlete Cory Hageman joins the podcast to share her vast knowledge of testosterone replacement therapy (TRT) and performance-enhancing drugs (PEDs), commonly known as steroids. We have an open and honest conversation about the usage, benefits, and drawbacks of both as it pertains to the two sexes. In addition, I share some of my personal experience as well as my coaching experience working with clients who are on TRT for the purpose of medically transitioning from female to their desired gender. Links and resources: Follow Cory on IG @cory_fit: https://www.instagram.com/cory_fit/ Tune into her show, the Self-Selecting Podcast: https://open.spotify.com/show/2tQlf1zpa8V5UOKhGIxgvC Check out her Patreon: https://www.patreon.com/CoryFit 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
IFBB Bikini pro athlete Cory Hageman joins the podcast to share her vast knowledge of testosterone replacement therapy (TRT) and performance-enhancing drugs (PEDs), commonly known as steroids. We have an open and honest conversation about the usage, benefits, and drawbacks of both as it pertains to the two sexes. In addition, I share some of my personal experience as well as my coaching experience working with clients who are on TRT for the purpose of medically transitioning from female to their desired gender. Links and resources: Follow Cory on IG @cory_fit: https://www.instagram.com/cory_fit/ Tune into her show, the Self-Selecting Podcast: https://open.spotify.com/show/2tQlf1zpa8V5UOKhGIxgvC Check out her Patreon: https://www.patreon.com/CoryFit 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Client Moon Scott joins the show to talk about how in-person training and nutrition coaching with me helped them learn the power of consistency to navigate not only the gym and their way of eating to accomplish their physique goals, but also life changes, their neurodiversity, and injury. Join us to hear how fitness helped Moon become more resilient and embody the way they feel inside. Links and resources: Connect with Moon on IG @_movewithmoon_: https://www.instagram.com/_movewithmoon_/ 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Marcus Kain is an eating disorder-informed nutrition coach. In this interview, he opens up about his personal, decades-long experience with eating disorders, compulsive exercise behaviours, and body image issues. He also shares what helped him change his mindset around fitness and forge his path towards recovery. Links and resources: Connect with Marcus on Instagram @strongnotstarving: https://www.instagram.com/strongnotstarving/ Check out his podcast: https://www.strongnotstarving.com/podcast Subscribe to his YouTube channel: https://www.youtube.com/@strongnotstarving 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
This episode is a practical guide to tracking restaurant and fast food meals, or meals cooked by a friend or a family member, with a number of options to suit different circumstances and types of entrée. Links and resources: Ep. 17 - Tracking calories 101 - https://anchor.fm/fit-to-transform/episodes/Tracking-calories-101---Ep--17-e1q686o 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Dr. Christle Guevarra is a family medicine doctor, the Director of RP University (RPU), the Production Operations Manager at RP Strength, a traveling team physician for US Figure Skating, and runs a telemedicine private practice. She has a wealth of personal and clinical experience of modern weight loss drugs, such as semaglutide. In this interview, we discuss: Evidence-based benefits and side effects of these drugs The best candidates for their use Lifestyle strategies and supplements to get the most out of these medications Christle's personal struggle with long-term weight loss maintenance and how these drugs have changed her life … And more! Links and resources: Connect with Dr. Christle on Instagram @dr.christle: https://www.instagram.com/dr.christle/ 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In this episode, I'm doing a deep dive into the science of goal setting and into the goal-setting method I use with my clients. Links and resources: “How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective” by Höchli and colleagues (2018) - https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In this solo episode, I spill the beans on the four phases of physique transformation I employ with all my clients when I design their physique and lifestyle transformation plan. Not only do I delve into these phases in plenty of detail. I also cover an imaginary year-long physique transformation plan for two imaginary clients with very different goals in order to give you a practical example of what your own plan may look like. If you want to plan your own 2025 physique and lifestyle journey, don't miss out on this episode! 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
The episode you need this festive season if you struggle with over-eating at social meals. 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Coach Laura Savino is the founder of online coaching company Elevated Pursuit Nutrition (EPN). In this episode, we delve into the science and practical application of setting up and executing a muscle-building phase in a surplus, including: How to overcome the fear of committing to a calorie surplus How to set calories and macros to maximise muscle gain and minimise fat gain Nutrition periodization Common nutrition and training mistakes in a muscle-building phase … And more! Links and resources: Follow Laura on Instagram @laurajustinesavino: https://www.instagram.com/laurajustinesavino/ Follow her company @elevatedpursuitnutrition: https://www.instagram.com/elevatedpursuitnutrition/ 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
This solo episode covers four ways to think about nutrition that make a big impact, but aren't often discussed: The law of diminishing returns applies to taste, but not calories. Eating slowly is more empowering than you give it credit for. The “default diet” is underrated to achieve structured flexibility. Maintenance is an underrated form of progress. 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In this episode, I cover some research to help you put holiday weight changes into perspective, and my top strategies to navigate the festive season successfully. Links and resources: Research paper: “Effect of the Holiday Season on Weight Gain: A Narrative Review” by Díaz-Zavala et al. (2017) - https://pmc.ncbi.nlm.nih.gov/articles/PMC5514330/ 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Dr. Eric Helms is back to discuss the findings and practical applications of a recent scientific paper on the effects of volume and frequency on muscle hypertrophy. We talked about: What this paper can tell us How we can implement these findings into our training How much volume you need to build new tissue vs maintain existing muscle … And more! Links and resources: “The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain” by Pelland and colleagues - https://sportrxiv.org/index.php/server/preprint/view/460/967 Check out the MASS Research Review: https://massresearchreview.com Visit the 3DMJ website: https://3dmusclejourney.com/ Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/ Fit to Transform Podcast Ep. 8: “Evidence-based programming for hypertrophy - With Dr. Eric Helms” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Evidence-based-programming-for-hypertrophy---With-Dr--Eric-Helms---Ep--8-e1n71ka Check out the Data Driven Strength Podcast: https://creators.spotify.com/pod/show/datadrivenstrength Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/ Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Visit my website: https://www.fittotransformtraining.com Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Two weeks ago, I flew to New York to spend the week with one of my younger brothers. In this episode, I use this trip as an example to illustrate how you can apply the travel tips from ep. 122 and 123 in a real-life scenario. 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Coach Brandon DaCruz is back on the podcast for a two-part episode on fat loss and travelling. Whether you're away for a weekend or embarking on a longer trip, be it for leisure or for business, these two episodes will provide you with a step-by-step guide to the mindset you to adopt and the choices to make in order to set yourself up for success before you leave, during your travels, and when you come back home. Links and resources: Listen to Brandon's first podcast appearance: “How to prime yourself for fat loss - With Brandon DaCruz - Part 1 - Ep. 18” - https://anchor.fm/fit-to-transform/episodes/How-to-prime-yourself-for-fat-loss---With-Brandon-DaCruz---Part-1---Ep--18-e1qi2cf Email Brandon at bdacruzfitness@gmail.com Check out his IG @brandondacruz_: https://www.instagram.com/brandondacruz_/ Tune into his podcast, the Chasing Clarity Health & Fitness Podcast: https://open.spotify.com/show/6WXEsuAYJ9lThUaObHoSAi 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Coach Brandon DaCruz is back on the podcast for a two-part episode on fat loss and travelling. Whether you're away for a weekend or embarking on a longer trip, be it for leisure or for business, these two episodes will provide you with a step-by-step guide to the mindset you to adopt and the choices to make in order to set yourself up for success before you leave, during your travels, and when you come back home. Links and resources: Listen to Brandon's first podcast appearance: “How to prime yourself for fat loss - With Brandon DaCruz - Part 1 - Ep. 18” - https://anchor.fm/fit-to-transform/episodes/How-to-prime-yourself-for-fat-loss---With-Brandon-DaCruz---Part-1---Ep--18-e1qi2cf Email Brandon at bdacruzfitness@gmail.com Check out his IG @brandondacruz_: https://www.instagram.com/brandondacruz_/ Tune into his podcast, the Chasing Clarity Health & Fitness Podcast: https://open.spotify.com/show/6WXEsuAYJ9lThUaObHoSAi 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In this Q&A episode about nutrition, I'm covering the following questions: What should your weight goal be? Why can't you stick to any diet, no matter how many you try? Can you have higher- and lower-calorie days in a bulking phase? Why are other people losing weight faster than you? Links and resources: Ep. 116: “How fat loss impacts muscle growth - With Dr. Eric Trexler”: https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-fat-loss-impacts-muscle-growth---With-Dr--Eric-Trexler---Ep--116-e2o4sl2 Ep. 53: “Why you stop sticking to your diet (and what to do about it)” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Why-you-stop-sticking-to-your-diet-and-what-to-do-about-it---Ep--53-e26rl1t 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In this Q&A episode about training, I'm covering the following questions: How long to rest between sets? Can you rest between limbs on unilateral exercises? And how do you know when to go again? Deloads: what, when, and why do them? Should I do isolation lifts for glutes or are compounds enough? If more volume equals more hypertrophy, instead of letting my reps drop set to set with the same load, should I lower the load set to set in order to keep my reps higher? Links and resources: Ep. 75: “The best rep range for hypertrophy - With PhD student Daniel Plotkin” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/The-best-rep-range-for-hypertrophy---With-PhD-student-Daniel-Plotkin---Ep--75-e2d4v71 Research paper: “Give it a Rest: A systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy” by Singer et al., 2024 - https://www.researchgate.net/publication/379791270_Give_it_a_Rest_A_systematic_review_with_Bayesian_meta-analysis_on_the_effect_of_inter-set_rest_interval_duration_on_muscle_hypertrophy Research paper: “Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations” by Coleman et al., 2024 - https://pmc.ncbi.nlm.nih.gov/articles/PMC10809978/#sec24 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
With a Doctorate in Dental Surgery from the University of Maryland, Dr. Allan Bacon is a certified personal trainer, a certified physique and bodybuilding coach, a certified nutritionist, a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies since 2009. In this comprehensive interview, we discuss a number of topics pertaining to health and physique, including but not limited to: The health benefits of muscle Inflammation and insulin The best approach if you're “skinny fat” What you need to know about body fat percentages Links and resources: Connect with Allan on Instagram @drallanbacon: https://www.instagram.com/drallanbacon/ Visit his company's website: mauiathletics.com 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In this episode, I had the honour of making another guest appearance on the 100% Real With Ruby Podcast! Here's a sneak peek into our conversation: Why you're training hard, but not seeing the results you want The most effective training and nutrition approaches for muscle growth How your body image is holding you back from getting the results you want … And a lot more! Links and resources: Check out Ruby's show, 100% Real With Ruby: https://open.spotify.com/show/0AuE922V0eOY4QIdGW3mQ9?si=_BqegO7YQMelhXSB51-84g&utm_source=copy-link&dl_branch=1&nd=1 Connect with Ruby on IG @transformxruby: https://www.instagram.com/transformxruby/ Visit Ruby's website: https://transformxruby.wordpress.com 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In this solo episode, I'm going to cover the types of “bulking” or muscle-building phases in a surplus that I support or advise against. Links and resources: Ep. 84: “Gaining muscle at maintenance vs a surplus - With Jeff Hoehn” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Gaining-muscle-at-maintenance-vs-a-surplus---With-Jeff-Hoehn---Ep--84-e2fff2h 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In this episode, Dr. Eric Trexler and I cover a variety of fat loss-related questions, including: How low can your calories go without risking muscle loss? Does getting leaner enhance muscle growth in a subsequent bulking phase? Do maintenance phases between a deficit and a surplus have any benefits? How do you decide when to end a fat loss diet? … And more! Links and resources: Eric's article: “Building Muscle in a Caloric Deficit: Context is Key” – https://www.strongerbyscience.com/muscle-caloric-deficit/ Listen to his previous interview on this show: Ep. 106 - Fat loss metabolism: all about metabolic adaptation and metabolic “damage” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Fat-loss-metabolism-all-about-metabolic-adaptation-and-metabolic-damage---With-Dr--Eric-Trexler---Ep--106-e2lmk3g Connect with Eric on IG @trexlerfitness: https://www.instagram.com/trexlerfitness/ Check out MASS: massresearchreview.com Watch MASS Office Hours live on YouTube: https://www.youtube.com/@MASSResearchReview/streams Or listen to the MASS Office Hours podcast: https://podcasts.apple.com/us/podcast/mass-office-hours/id1707757034 Tune into the Iron Culture Podcast: https://ironculture.libsyn.com/ Follow MASS on IG: https://www.instagram.com/massresearchreview/ 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
How likely is muscle loss in a deficit? Who's more at risk? How can you minimise the risk and maximise the chances of muscle growth? This solo episode covers the answers to all these questions. Links and resources: Ep. 95: “What to do if your training performance is stalling or getting worse” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/What-to-do-if-your-training-performance-is-stalling-or-getting-worse---Ep--95-e2is15d Ep. 92: “Evidence-based sleep tips for health, muscle growth, and fat loss - With Greg Potter PhD” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Evidence-based-sleep-tips-for-muscle-growth-and-fat-loss---With-Greg-Potter-PhD---Ep--92-e2i2up3 Research paper: “Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program” by Campbell and colleagues – https://journals.humankinetics.com/view/journals/ijsnem/28/6/article-p580.xml 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Joe Klemczewski, PhD has earned degrees in physical therapy, health, nutrition, literary journalism, health education, and social psychology. In this episode, we delve into the psychology of individuals who successfully lose fat and maintain their results: Which personality traits do successful dieters have? How do you cultivate these traits if they don't come naturally to you? What are the real causes of obesity (hint: it's more than “laziness”)? What can we learn from bodybuilders, who take fat loss to an extreme, and what do they do that a non-competitor shouldn't? … And more! Links and resources: Connect with Joe on Instagram @joeklemczewski: https://www.instagram.com/joeklemczewski/ Visit his company's website: https://www.thedietdoc.com/ Check out his podcast on YouTube: https://www.youtube.com/@thedietdocweightloss 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In the second and final segment of this mini-series, I'll use my experience planning my fat loss and muscle gain phases between January and August 2024 as a practical example of how to devise a nutrition plan to prepare for a special event, like a major surgery (such as mine), a wedding, an important holiday, or another event that's meaningful to you. Links and resources: Ep. 35 - Getting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos - https://anchor.fm/fit-to-transform/episodes/Getting-fit-for-top-surgery---With-gender-affirming-surgeon-Ioannis-Ntanos---Ep--35-e202l2g Ep. 55 - Achieving a body (and mindset) recomp for top surgery - With Client Sam - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Achieving-a-body-and-mindset-recomp-for-top-surgery---With-Client-Sam---Ep--55-e27d5sv Blog post: “A Comprehensive Guide to Getting Fit for Top Surgery” - https://www.fittotransformtraining.com/blog/top-surgery-guide 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
In the first segment of this two-part mini series, I'm going to use my top surgery training program as a practical example of how to apply the scientific principles of hypertrophy to the design of a specialization cycle, the goal of which is to prioritise the rate of growth of specific muscles over others. Links and resources: Ep. 35 - Getting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos - https://anchor.fm/fit-to-transform/episodes/Getting-fit-for-top-surgery---With-gender-affirming-surgeon-Ioannis-Ntanos---Ep--35-e202l2g Ep. 55 - Achieving a body (and mindset) recomp for top surgery - With Client Sam - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Achieving-a-body-and-mindset-recomp-for-top-surgery---With-Client-Sam---Ep--55-e27d5sv Blog post: “A Comprehensive Guide to Getting Fit for Top Surgery” - https://www.fittotransformtraining.com/blog/top-surgery-guide 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Physiotherapist and bodybuilding coach Mike Challis is back on the podcast to answer a wide array of physiotherapy-related topics, including: Causes and management of back pain, golfer's elbow, and tennis elbow The difference between mobility and flexibility Safety concerns around “butt wink” and letting your heels lift when squatting … And more! Links and resources: Ep. 64: “Navigating pain, injury, and training safety - With Mike Challis” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Navigating-pain--injury--and-training-safety---With-Mike-Challis---Ep--64-e297r3u Follow Mike on Instagram @mikerevivestronger: https://www.instagram.com/mikerevivestronger/ Visit the Revive Stronger website for their coaching, podcast, and other content: http://revivestronger.com/ 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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 low caloric intakes. Listen at your own discretion. Links and resources: Listen to the MyoMinds podcast: https://myominds-podcast.captivate.fm/ Check out the MyoMinds website: www.myominds.com 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
If you're dreading your next summer holiday for fear of losing progress or you're back and feeling a bit shit about yourself, this MMM (Mini Mindset Musings) episode is for you. 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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 low caloric intakes. Listen at your own discretion. Links and resources: Listen to the MyoMinds podcast: https://myominds-podcast.captivate.fm/ Check out the MyoMinds website: www.myominds.com 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-to-pursue-physique-goals-with-a-healthier-mindset---With-Shannon-Beer---Ep--78-e2d6f65 Follow Shannon on IG @coachshannonbeer: https://www.instagram.com/coachshannonbeer/ Visit her website: coachshannonbeer.com 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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 MASS Office Hours live on YouTube: https://www.youtube.com/@MASSResearchReview/streams Or listen to the MASS Office Hours podcast: https://podcasts.apple.com/us/podcast/mass-office-hours/id1707757034 Follow MASS on IG @massresearchreview: https://www.instagram.com/massresearchreview/ 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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) – https://www.nature.com/articles/ijo201731 Pod ep. 53: “Why you stop sticking to your diet (and what to do about it)” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Why-you-stop-sticking-to-your-diet-and-what-to-do-about-it---Ep--53-e26rl1t “Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity” by Speakman and colleagues (2011) – https://pubmed.ncbi.nlm.nih.gov/22065844/ 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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 Lauren on IG at @laurencs1: https://www.instagram.com/laurencs1/ Check out the MASS Research Review: https://www.strongerbyscience.com/mass/ 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: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
© 2020-2025 Ivy Podcast Discovery LLC
