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/

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, and the solutions that my clients and I have found most effective.

Of course, this can apply to any social meal, but it’s Christmas season, so ho ho ho and all that!

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/

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_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/

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/helms3dmj/

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

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