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/
After interviewing biomechanics enthusiast Ben Yanes on effective upper body training, this time I’m bringing back Dr. Eric Helms to discuss exercise selection for the lower body.
Looking to grow hamstrings, calves, quads, glutes, or all of the above? You’re in for a treat!
Links and resources:
Check out the MASS Research Review: https://massresearchreview.com
Visit the 3DMJ website: https://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/
These are the three most common mistakes I’ve seen in the online trans masc fitness space over the years, and I fell victim to at least one of them myself.
I decided to dedicate this episode to them, so you don’t have to make them!
Links and resources:
Blog article: “What You Need to Do Before Your First Cut or Bulk” - https://www.fittotransformtraining.com/blog/before-your-first-cut-or-bulk
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/
How do high achievers stick to the plan without deviation when everyone else is struggling?
What does a high achiever find challenging, if not consistency?
What can you learn from them to improve upon your own results?
Coach and bodybuilder Natalie Lewis from coaching company Elevated Coaching Systems and I contemplate the answers to these questions while we talk about her first ever, very successful competitive bodybuilding season.
Links and resources:
Connect with Natalie on IG @natalieatswell: https://www.instagram.com/natalieatswell/
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/
These tips are for you if you’re already applying basic hunger management strategies––like increasing protein and fibre––but you’re getting very lean, your diet fatigue is rising, and the basics are no longer enough.
The more aggressive your deficit, the longer you’ve been dieting for, and the leaner you are, the more consistency-saving these tips become.
Links and resources:
Sign up for one on 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/
Bodybuilding coach and pro bodybuilder Steve Hall and I discuss the ins and outs of contest prep for first timers in the form of a fun role play.
If you’re interested in competing or just want to gain an insight into what it takes to achieve essential body fat levels, tune into this one.
Links and resources:
Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/
Listen 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
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/
In this episode, I discuss the answers to thirteen cutting FAQs I’ve collected in over six years of coaching 100+ clients and talking to many more people about their physique development process.
Links and resources:
“Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression” by Murphy and Koehler – https://pubmed.ncbi.nlm.nih.gov/34623696/
“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://pubmed.ncbi.nlm.nih.gov/23679146/
Blog article: “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet” – https://www.fittotransformtraining.com/blog/guide-to-hunger
Blog article: “How to Track Your Weight for Muscle Gain or Fat Loss (Part 1)” – https://www.fittotransformtraining.com/blog/how-to-track-your-weight
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/
In this episode, Luke Leaman from Muscle Nerds and I discuss key aspects of fat loss physiology that no one is telling you about, such as:
Luke Leaman and his wife Zoe started Muscle Nerds in 2015.
He is a coach and educator with decades of academic knowledge and practical experience in the fitness industry.
Links and resources:
Check out the Muscle Nerds YouTube channel @MuscleNerdsEducation: https://www.youtube.com/@MuscleNerdsEducation
Connect with them on Instagram @musclenerds_education: https://www.instagram.com/musclenerds_education/
Visit their website: musclenerds.net
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/
In this episode, I discuss the answers to ten bulking FAQs I’ve collected in over six years of coaching 100+ clients and talking to many more people about their physique development process.
Links and resources:
“Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design” by Helms and colleagues – https://pubmed.ncbi.nlm.nih.gov/37914977/
“Effect of nutritional intervention on body composition and performance in elite athletes” by Garthe and colleagues – https://pubmed.ncbi.nlm.nih.gov/23679146/
“Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review” by Iraki and colleagues – https://www.mdpi.com/2075-4663/7/7/154
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/
The evidence-informed high-energy flux lifestyle coach Brandon DaCruz and I discuss in this podcast is perfect for you if your goal is to achieve a lean physique and maintain it while also performing at a high level in both your training and the rest of your life.
Brandon DaCruz is an internationally accredited nutritionist and physique coach who has been working with clients exclusively online since 2013.
Brandon has been featured in publications like Men’s Fitness Magazine, Muscular Development, Bodybuilding.com and the Alan Aragon Research Review where he’s been a contributing author. He’s also an internationally published fitness model and National Level NPC competitor having competed 15 times.
Brandon has spent the past 15 plus years working in the coaching, sports nutrition and training industries and believes in taking an evidence-informed approach where he blends what’s been proven in the research with his own anecdotal and first hand in the trenches experience having worked with over 1100 clients ranging from Olympia-Level physique competitors and lifestyle clients to high level corporate executives, business owners and other fitness professionals to optimize body composition, improve performance and enhance health in order to help his clients achieve their goals whether that be losing body fat, building muscle, increasing performance or optimizing health in a sustainable manner.
Links and resources:
Email: bdacruzfitness@gmail.com
Instagram: https://www.instagram.com/brandondacruz_/
Facebook: https://www.facebook.com/brandondacruzfitness
Website: https://www.brandondacruzfit.com
Podcast: https://open.spotify.com/show/6WXEsuAYJ9lThUaObHoSAi?si=lrFtRC4cRQ2rYdpSFFBgWA
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/
This episode is a comprehensive guide to a crucial yet not widely discussed stage of a fat loss phase: the first two to four weeks after the diet ends, when you’re navigating the transition to maintenance calories.
A lot of coaches won’t even coach clients through this phase, and just drop them after they get their “before” and “after” transformation pictures.
Not only is that not my way of coaching. I decided to dedicate an entire episode to a step-by-step guide on how to approach this transition successfully.
If you do it right, you will set yourself up for long-term fat loss maintenance or any other physique-related goal you may want to pursue.
Links and resources:
The MacroFactor website to estimate caloric expenditure: https://macrofactorapp.com/exercise-calorie-calculator/
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/
This unique episode features a role-playing game between myself and a returning guest: HCPC Sport & Exercise Psychologist Clara Swedlund.
I took on the role of an imaginary client of Clara’s, someone who’s struggling to achieve their fitness goals and thinks that the answer is to be harder on themselves.
But is being tough on yourself really the most effective solution in this case?
Tune in to find out!
Links and resources:
Connect with Clara on IG @clara_theexerpsych: https://www.instagram.com/clara_theexerpsych/
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/
This episode covers everything you need to know in order to track calories consistently and accurately enough to get results:
Links and resources:
Ep. 161: “Effective boundaries around food and exercise, weight stigma, and skinny shaming - With Joe Spector” – https://creators.spotify.com/pod/profile/fit-to-transform/episodes/Effective-boundaries-around-food-and-exercise--weight-stigma--and-skinny-shaming---With-Joe-Spector---Ep--161-e367oco
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/
Ben Yanes has been making a name for himself on social media and YouTube by taking the confusion out of lifting with his simple but effective approach to teaching biomechanics.
In this episode, we…
Links and resources:
Connect with Ben on Instagram @ben_yanes: https://www.instagram.com/ben_yanes/
Check out his YouTube channel: https://www.youtube.com/@The_Modern_Meathead/videos
Download his brand-new Biomechanics Manual: https://www.modernmeathead.com/manual
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/
In this episode, I cover the following questions:
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
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
Dr. Scott Stevenson is back on the show to share his stance on effective training for muscle growth.
His training philosophy rests upon decades of experience training himself and coaching others, and on his understanding of the scientific literature on these topics.
Links and resources:
Connect with Scott on IG @fortitude_training: https://www.instagram.com/fortitude_training/
Purchase Scott’s 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
Check out Scott’s Muscle Minds presentations: https://www.youtube.com/playlist?list=PLhB9QHZc60aj2tzC48MmeY03ULd6NUpzi
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/
Dr. Scott Stevenson is back on the show to share his stance on effective training for muscle growth.
His training philosophy rests upon decades of experience training himself and coaching others, and on his understanding of the scientific literature on these topics.
Links and resources:
Connect with Scott on IG @fortitude_training: https://www.instagram.com/fortitude_training/
Purchase Scott’s 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
Check out Scott’s Muscle Minds presentations: https://www.youtube.com/playlist?list=PLhB9QHZc60aj2tzC48MmeY03ULd6NUpzi
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/