Episode 89, Part 2 - Introverts, Hormones and the Long Game of Health with Tom Nikkola

What if the reason your body is changing has nothing to do with willpower and everything to do with physiology, recovery and time? In Part Two of this powerful conversation, Tom Nikkola returns to dismantle some of the most persistent myths around metabolism, weight, hormones and healthy ageing. If you have ever wondered why your body responds differently as you get older, why shifting from high intensity to strength training feels confusing, or why “quick fixes” rarely work, you will find clarity here. Tom explains why many people temporarily gain weight when transitioning away from high intensity exercise, how glycogen and calorie demand shift and why the body can take up to a year to settle into a new training style. He also unpacks the complex hormonal changes women experience during perimenopause and menopause, the role of bioidentical hormones and why sustainable results require patience rather than urgency. Other key topics include: Why social media messaging about instant results harms real people How to recognise the difference between outliers and realistic expectations The interaction between MTHFR, detoxification and gut function COMT, B12 metabolism and why some people become anxious on methylated B vitamins The value of saliva-based genetic testing and why testing beyond MTHFR matters Why nature time, sleep and strength training outperform almost every “biohack” Tom also shares the “one thing” approach from the book The One Thing , which radically simplifies health into the most impactful daily actions: high protein intake, regular resistance training, quality sleep and time outside. If you have not yet listened to Part One, go back and enjoy the full foundation before diving into the depth of this concluding episode. About Tom ⁠Tom Nikkola⁠ is a seasoned strength and conditioning coach and nutrition strategist with over 23 years of experience in the fitness industry. After serving as Senior Director of Nutrition and Weight Management at a major fitness company, he left the corporate world to build something of his own. Tom’s mission is to cut through health noise and bring sustainable, no-nonsense fitness and wellness solutions to people with busy lives. He emphasises strength training, good nutrition, recovery and realistic habits - helping clients build strength, resilience, clarity and vitality for the long haul. About Alba Yoga Academy ⁠⁠⁠⁠Learn more with Alba Yoga Academy⁠⁠⁠⁠ ⁠⁠⁠⁠Learn more about our Yoga Teacher Training here.⁠⁠⁠⁠ ⁠⁠⁠⁠Watch our extensive library of YouTube videos.⁠⁠⁠⁠ ⁠⁠⁠⁠Follow Hannah on Instagram.⁠⁠⁠⁠ ⁠⁠⁠⁠Follow Celest on Instagram ⁠⁠

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Episode 89, Part 2 - Introverts, Hormones and the Long Game of Health with Tom Nikkola is an episode from Love At First Science by Alba Yoga Academy.

This episode is 00:30:15 long.

This episode was published on Dec 19, 2025.

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