In this episode, I’m covering the last three foundational habits you need to create a system that will enable you to continue progressing towards your fitness goals, or maintain the results you’ve already achieved for the long haul.

Links and resources:

Research paper: “Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating” by Robinson and colleagues – https://pmc.ncbi.nlm.nih.gov/articles/PMC3607652/#sec39 

Research paper: “Daily distracted consumption patterns and their relationship with BMI” by Van Meer and colleagues – https://www.sciencedirect.com/science/article/pii/S0195666322002276 

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

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

Tracking calories and macros works.

But if you regain weight after fat loss, or your bulk spirals without MyFitnessPal, you have yet to build the foundational habits you need to continue progressing beyond the “newbie gains” stage and to maintain the results you achieve for the long haul.

In this episode, I’m covering three of these six foundational habits.

If you want to level up from just “hitting macros”, tune in.

Links and resources:

Sign up for one on one coaching with me: ⁠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

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

IATBP bikini champion Lucy Cook joins the show to talk about her journey as a trans woman and bodybuilding athlete.

Tune in to hear more about her inspiring story, navigating her gender identity, disordered eating, and now her passion for bodybuilding.

Links and resources:

Connect with Lucy on Instagram @lucy.liftsit: https://www.instagram.com/lucy.liftsit/ 

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.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

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

• Is it better to bulk in a surplus or should you stay at maintenance calories?
• How have his thoughts on best bulking practices changed since we last discussed this in 2022?

Links and resources:

If you want to listen to the original podcast, click here or look up episode 13, “Fundamental principles for massing”: https://anchor.fm/fit-to-transform/episodes/Fundamental-principles-for-massing---With-Steve-Hall---Ep--13-e1osalk 

Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/

Listen to the Revive Stronger podcast: https://revivestronger.com/podcast/ 

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

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

Derrick Van Every is a PhD candidate at Stu Phillips’ Protein Metabolism Lab as well as a powerlifting and nutrition coach.

In this episode, we discuss the topics he addressed in one of his recent published papers, namely:

• What are the main drivers of hypertrophy?
• Does the pump cause hypertrophy?
• What about training-related hormonal increases?
• … And more!

Links and resources:

Derrick’s paper – “Load-induced human skeletal muscle hypertrophy: Mechanisms, myths, and misconceptions”: ⁠https://www.sciencedirect.com/science/article/pii/S2095254625000869⁠

Connect with Derrick on Instagram @derrick_cbb: ⁠https://www.instagram.com/derrick_cbb/⁠ 

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

Subscribe to my YouTube channel: ⁠https://www.youtube.com/@nikias_fittotransform⁠ 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠⁠

Take my free “Should You Cut or Bulk First?” quiz: ⁠https://nikias-dddr9p81.scoreapp.com/⁠ 

Derrick Van Every is a PhD candidate at Stu Phillips’ Protein Metabolism Lab as well as a powerlifting and nutrition coach.

In this episode, we discuss the topics he addressed in one of his recent published papers, namely:

• What are the main drivers of hypertrophy?
• Does the pump cause hypertrophy?
• What about training-related hormonal increases?
• … And more!

Links and resources:

Derrick’s paper – “Load-induced human skeletal muscle hypertrophy: Mechanisms, myths, and misconceptions”: https://www.sciencedirect.com/science/article/pii/S2095254625000869

Connect with Derrick on Instagram @derrick_cbb: https://www.instagram.com/derrick_cbb/ 

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

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

Most people ask, “What’s the best diet for me?”

But not enough people ask, “Am I ready to diet?”

In my view, there are six skills to start working on BEFORE you start a fat loss diet in order to set yourself up for consistent results.

These are core skills I help my new clients develop during their Fat Loss Primer Phase before their first ever fat loss phase under my guidance.

Links and resources:

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.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

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

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
• How training at long muscle lengths may or may not affect regional hypertrophy
• Are isometrics as good as regular training for growth?
• … And more!

Links and resources:

“Does Muscle Length Influence Regional Hypertrophy? A Systematic Review and Meta-Analysis” - https://pubmed.ncbi.nlm.nih.gov/40570881/ 

“The effects of long muscle length isometric versus full range of motion isotonic training on regional quadriceps femoris hypertrophy in resistance-trained individuals” - https://pubmed.ncbi.nlm.nih.gov/40911904/ 

Connect with Dorian on Instagram @varovicdorian: https://www.instagram.com/varovicdorian/

Follow his research on ResearchGate: https://www.researchgate.net/profile/Dorian-Varovic-2 

Apply for coaching with him: https://docs.google.com/forms/d/e/1FAIpQLSeGiZCo7fG8d78dCHgOHvgeu1dCh7AKL-sfRpw478MmGZtWxw/viewform?usp=send_form 

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

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

To kick off 2026, I couldn’t not record an episode about mindset.

In this one, I’m covering ten hard-to-swallow pills for people who struggle with perfectionistic tendencies and all-or-nothing thinking.

I’ve been challenged by these tendencies all my life, and work with a lot of clients in the same boat, so I’ve seen the countless ways in which this can hold you back (and experienced a fair few of them, too).

That’s why I wanted to record this episode.

If you embrace these suggestions, you can finally get out of the vicious stop-and-start-again-Monday cycle that these tendencies have you stuck in, and you can start getting the results you deserve for your hard work.

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

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

Dr. Tess Kilwein is a mental health practitioner who specialises in supporting the LGBTQIA2S+ community. Since June 2025, Dr. Kilwein is also the Mental Health & Performance Consultant of IATBP (the International Association of Trans Bodybuilders and Powerlifters).

In this episode, we talk about the most common issues Dr. Kilwein helps her patients with, focusing specifically on transgender bodybuilders and more broadly on transgender athletes across all sports.

Dr. Kilwein owns and operates Unapologetic Psychology PLLC, a telemental health practice dedicated to psychotherapy, consultation, training, and sport and mental performance services.

A specialist in integrated behavioral health, sport and mental performance, alcohol and substance use, sexual health, trauma, rural health, and LGBTQIA2S+ experiences, Dr. Kilwein is committed to dismantling barriers to mental health care. Their approach is trauma-informed, affirming, and liberatory, addressing mental health at the intersection of performance, identity, and systemic marginalization.

Links and resources:

Visit Tess’s website: https://www.unapologeticpsych.com/

Book a free consult with Tess by becoming a member of IATBP: https://iatbp.org/ 

Follow Tess’s practice on Instagram @unapologeticpsych: https://www.instagram.com/unapologeticpsych/ 

Find Tess on LinkedIn: https://www.linkedin.com/in/tessmkilwein/ 

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

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/