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 ⁠⁠

What if everything you thought was broken in your body could be rebuilt?

That is the lens through which strength coach and health educator Tom Nikkola lives his entire life.

In this episode of Love at First Science, Tom shares the story that shaped his philosophy: being diagnosed with childhood leukemia, undergoing years of invasive treatment and still walking away with optimism, curiosity and a fascination for how the body heals.

Tom explains how his early experiences fuelled a lifetime pursuit of understanding the human body, from pre-med studies to corporate roles in nutrition and metabolic testing, and eventually to his coaching platform Vigor Training. We explore the core principle that underpins his work: when you give the body the conditions it needs, it has an astonishing ability to repair, adapt and strengthen.

This conversation moves from Tom's personal story into practical science, including:

Why a flexible nervous system is one of the most powerful markers of resilience

How weight training helps you shift between sympathetic and parasympathetic states

The fundamentals of the MTHFR gene, methylation and why so many people feel unwell without knowing why

Why diet, stress management and sleep matter more than most people realise

Tom breaks down what MTHFR actually is, how it affects detoxification, mood and energy, and which nutritional and lifestyle strategies truly help. He explains why methylated B vitamins are essential for many people, where folate appears in food, and why leafy greens and high protein diets remain foundational. He also shares why overtraining, poor sleep and high stress often exacerbate symptoms.

Whether you are navigating your own health challenges, supporting clients or simply curious about how physiology shapes wellbeing, Part One offers grounded, compassionate science with immediately usable insights.

Stay tuned for Part Two where we continue the discussion and go deeper into hormones, metabolism, testing, detoxification and Tom’s signature philosophy for long term health.

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 ⁠⁠

If you have ever wondered whether you should plan every pose or trust your intuition, this episode will help you breathe again. In part two of our conversation, Sarah White returns to unpack how experienced teachers blend structure with creativity and why confidence grows from repetition, curiosity and courage.

In this second half, we explore:

How Sarah balances planning with intuition and why her peak flow is always the anchor

How to adapt the four part structure into mandala, ladder and infinity flows

Why reversing your sequences reveals whether you truly understand a movement pattern

Inspiring stories from her students and why permission and agency sit at the centre of her method

The truth about giving away sequences and why real education must build independence rather than dependency

The marketing lessons she wishes every yoga teacher knew and how she overcame her own fears around selling her work

Sarah’s experience with introversion, imposter syndrome and the mindset shifts that helped her grow a thriving global business

What she envisions for the future of creative sequencing and the values that keep her grounded as her community evolves

Sarah shares openly about discomfort, growth and the small brave steps that shape a teaching career. Her perspective is grounding and energising for anyone walking the teaching path.

If you are a yoga teacher, thinking about becoming one or simply fascinated by the creative process behind powerful classes, this conversation will leave you inspired and expanded.

About Sarah

Sarah White is a UK-born, internationally recognised yoga educator and the creator of the signature training Creative Sequencing. With over seven years of full-time teaching experience, she has guided teachers across the globe to move beyond rigid sequencing rules and into a more embodied, intentional, and confident approach to their classes.

Having spent 12 years establishing her career in Dubai, Sarah recently relocated to Kentucky, where she continues to share her work with an international audience. Known for blending creativity with depth and practicality, she’s passionate about helping yoga teachers find their unique voice and bring it to life on the mat.

⁠Visit Sarah's website here⁠

⁠Follow Sarah on Instagram⁠

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 ⁠⁠