Nutritionist · Personal Trainer · Health Coach

The Gym Alone Won't Get You There.

You've put in the hours and the results haven't followed - not in the mirror, not in your bloods. Training is only part of it. Food, sleep and stress decide the rest.

I'm Tomas - a qualified nutritional therapist, personal trainer and health coach. I coach busy people online, one at a time.

Apply for coaching

5 places a month. Takes 3 minutes. No payment upfront.

300+People Coached
90 DayResults Guarantee

Your coach

Hi.
I'm Tomas.

Tomas Mitkus, nutritional therapist and personal trainer

Nutritional therapist and personal trainer. Coaching online, from London.

The receipts

Degree in Nutritional Therapy

A full degree, not a weekend certificate.

Level 3 Personal Trainer

CIMSPA registered - the regulated one.

300+ people coached

Since 2021, one-to-one and online.

What I'm like

So you know what you're getting before you get on a call with me.

Tomas, roughly

StyleDirect, but warm with it
Notes ofDry humour, unsolicited honesty
Best servedRegularly, on a video call or WhatsApp
Goes well withPeople who want a straight answer
Not for you ifYou want to be told you're doing great when you aren't

How I got here

Short version: I did the desk-job thing, didn't like what it did to me, and went and got qualified to fix it.

Age 3 to 23

Basketball, seriously. National championships in Ireland at nearly every age group.

Economics, then operations

Head of Operations in Formula 1, fintech and fitness startups. Long hours. Not my best years, physically.

The bit I actually liked

People kept asking me about training and food. Helping them was the best part of every job I had.

Made it the job

Went back to university, got qualified properly, and have coached 300+ people since.

I get bored too

Staying consistent is hard for me as well. The way I handle it is by changing what I'm training for - a new sport, a new race, a new goal. Which is why I won't hand you one rigid plan and expect you to love it for six months.

Hyrox

Running and stations, back to back.

ATHX

Team athletic competition.

Marathon

Ran one. Would do it again.

10K racing

Chasing a stubborn PB.

Powerlifting

Squat, bench, deadlift. Heavy.

Bodybuilding

Where I learned the details.

Swipe →

Who I've coached

Different lives, same problem. None of them had spare time.

Office workersBuilders Healthcare workersEntrepreneurs ExecutivesActors InfluencersParents

Proof it works

Judge For
Yourself.

People with jobs, kids, social lives and no interest in being obsessive about food. They just wanted to feel better and look better.

In their own words

"I lost just shy of 10kg and I couldn't have done it on my own"

Tim, 41 · Lost 9kg in 12 weeks

"Best investment I've ever made"

Joe, 40 · Lost 20kg in under 6 months

"This is the best I've felt in a very very long time"

Srini, 45 · Transformed physique over 16 weeks

"I've lost 10kg, and I'm really happy about that"

Darach, 42 · Lost 10kg and fixed his injuries in 12 weeks

"Waist went from 36 to 32, need a new belt now"

Dan, 47 · Lost 8kg of fat, gained 2kg of muscle in 12 weeks

"I never expected to lose that much weight"

Vidas, 39 · Lost 12kg and took 20 min off his half-marathon PB

Swipe →

Before & after

Courtney beforeBefore
Courtney afterAfter
Courtney · 22kg down in 4 monthsSolicitor. Had tried everything under the sun.
Richard beforeBefore
Richard afterAfter
Richard · 25kg down in 6 monthsBusiness owner. Dad of four.
Joe beforeBefore
Joe afterAfter
Joe · 20kg down in 6 monthsExecutive. Dad of two energetic girls.
Vitoria beforeBefore
Vitoria afterAfter
Vitoria · 24kg down in 6 monthsMum of two.
Elly beforeBefore
Elly afterAfter
Elly · 8kg of fat in 10 weeksEntrepreneur. Mum of two.
Tim beforeBefore
Tim afterAfter
Tim · 10kg down in 12 weeksBusiness owner. Active dad of three.
Thom beforeBefore
Thom afterAfter
Thom · 10kg down in 9 weeksYoung entrepreneur and musician.

Swipe →

What they wrote

★★★★★

"Lost 9.5kg and my running completely transformed. I genuinely couldn't believe the difference. What surprised me most was how much my relationship with food changed. I now understand the why behind it all, and that's what made the habits stick."

Jane C. · Marketing Manager

★★★★★

"7.5kg of fat gone, sleeping better, clothes fitting properly again, and honestly, just happier. The habits Tomas helps you build don't feel like a sacrifice. They just become part of how you live."

Gareth D. · Investment Director

★★★★★

"I've spent thousands on personal trainers over the years. Nothing stuck. Tomas was different. He made everything simple and actually cared whether I got results. Down 11kg, sleeping better, and I genuinely enjoy working out now."

David R. · Operations Director, London

★★★★★

"I was sceptical at first. But the way he explains things just makes sense. No nonsense, no guilt, just a plan I could actually follow. Lost 8kg in 10 weeks and kept it off for 6 months now."

Claire M. · Marketing Manager

★★★★★

"Best investment I've made in myself. The accountability alone was worth it. I finally understand how to eat and train. I don't feel like I need to rely on anyone anymore."

Alex T. · Entrepreneur

Swipe →

What I offer

Two Ways
To Work
Together.

Both are one-to-one, fully online, and built from scratch around your life - not adapted from a template.

Already training but stuck? If you've lost weight before and watched it come back, the problem usually isn't your programme. It's everything around it.

Starting from scratch, or want it all handled? Take the one that includes the training.

If you already train

The Missing
Piece

You're in the gym and putting the work in, but the results have stalled. Nine times out of ten, the thing that's missing isn't more training.

£9993 months

Works out at about £333 a month. Extend after, if you want to.

  • Bespoke nutrition and lifestyle protocols - built around your week, your food, your schedule
  • Weekly coaching calls with me, not an assistant
  • On-demand access between calls - message me when something comes up
  • Practical, never theoretical - everything is designed to be done, not read
Apply for The Missing Piece

Application takes 3 minutes. No payment upfront.

Everything handled

The Full
Monty

Training, food and lifestyle, all built together and pointed at one specific, measurable goal - fat loss, muscle, or moving a number your doctor cares about.

£1,7996 months

About £300 a month - less per month than the shorter option.

Everything above, plus

  • A training programme built for you - your equipment, your time, your body
  • One clear goal, agreed upfront and tracked the whole way through
  • Blood tests read properly - which panels are worth doing, where to get them, and what the numbers mean for your food and training
  • Six months of adjustments - long enough for the habits to actually stick
Apply for The Full Monty

Application takes 3 minutes. No payment upfront.

Not sure which one? Say so on the application and we'll work it out on the call. I'd rather put you in the right one than the expensive one.

The evidence

Training Is
Only Half
Of It.

You can train hard and still get nowhere. Five things the research is fairly clear about, and most gym advice skips. Tap any of them to see where it comes from.

The healthy diet you'll actually stick to beats the perfect one.

811 adults were put on four different diets for two years - high fat, low fat, high protein, average protein. All four were sensible diets built from similar foods and meeting heart-health guidelines. After two years, the weight loss was much the same across all four. Which one you picked didn't meaningfully change the outcome.

What did predict results: turning up. Attendance at the support sessions was strongly associated with how much weight people lost - roughly 0.2 kg for every session attended.

Which is the whole argument for coaching, really. Nobody needs a better spreadsheet. They need someone in their corner for long enough that the plan survives a bad week.

Source

Sacks FM et al. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. New England Journal of Medicine, 2009;360:859–873.

Same training. Double the protein. Different body.

Two groups. Identical training - hard, six days a week. Identical calorie deficit. The only difference was protein: one group ate roughly double the other.

The higher-protein group gained lean mass while losing more fat. The lower-protein group didn't. Same gym work, same deficit, different result.

That gap is the whole argument. Training was never the variable. What you ate around it was.

Source

Longland TM et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. American Journal of Clinical Nutrition, 2016. Short trial in young men - the direction is well supported, the exact numbers are specific to that group.

Sleep badly and more of what you lose is the wrong thing.

Ten overweight adults ate the same reduced-calorie diet twice - once sleeping 8.5 hours a night, once sleeping 5.5. They lost the same total weight both times.

But the composition of that weight changed completely. On short sleep, the amount lost as fat dropped by more than half, and the amount lost as muscle went up by around 60%. They were also hungrier.

Fat lost over 14 days

Same diet. Same total weight lost. Only sleep changed.

8.5 hours a night1.4 kg
5.5 hours a night0.6 kg

This is why I ask about your sleep on the first call, and why it isn't a throwaway question.

Source

Nedeltcheva AV et al. Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. Annals of Internal Medicine, 2010;153:435–441. Small study - 10 people, two weeks - so treat the exact figures loosely. The effect has held up in later work.

You'll eat 500 extra calories a day and never notice.

Twenty adults lived in a research unit and ate two different diets for two weeks each. Both were matched for calories offered, sugar, fat, fibre and macros. One was built from ultra-processed food, the other wasn't. They could eat as much or as little as they liked.

On the ultra-processed diet they ate around 500 calories more per day and gained close to a kilo in a fortnight. On the unprocessed one they lost about the same. They didn't rate either diet as tastier. They just ate the processed food faster - before fullness had a chance to catch up.

No amount of training absorbs 500 calories a day you didn't choose to eat. This is what people mean when they say you can't outrun your kitchen - and it isn't a willpower problem, it's a food environment problem.

Source

Hall KD et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 2019;30:67–77. 20 participants - small, but tightly controlled, and the direction has been repeated since.

Official UK guidance doesn't say train harder. It says all three.

NICE - the body that sets clinical standards for the NHS - is specific about what a weight management programme should contain. Not exercise on its own. Diet, physical activity and behaviour change, together.

They also say it should run for at least three months, monitor progress regularly, set goals with the person rather than at them, and be delivered by someone trained to do it.

That's not a coincidence. It's a description of what actually works, and it's roughly how both of my programmes are built.

Source

NICE guideline NG246, Overweight and obesity management. Interventions should be multicomponent, covering dietary intake, physical activity and behaviour change. nice.org.uk

None of this is exotic. It's protein, sleep, lifting and consistency - done properly, for long enough to matter. That's the whole job.

The process

Simple.
Proven.
Personal.

Here's exactly what happens, start to finish.

13 minutes

You apply

A short form - where you are now, what you want, what you've already tried. I read every one myself.

2Within a few days

We get on a call

Twenty minutes, free, no pitch. We work out what's actually going on and whether I'm the right person for it. If I'm not, I'll say so and point you somewhere better.

3Week one

I build your plan

Nutrition, lifestyle, and training if you're on The Full Monty. Built around your week, your job, your food and your body - not adapted from something I gave someone else.

4Every week after

We work it together

A call every week to review, adjust and plan the next one. Message me in between whenever something comes up - a work trip, a bad week, a question at the supermarket. Life moves, the plan moves with it.

5Month three or six

You don't need me any more

That's the actual goal. By the end you should understand your own body well enough to keep going without paying someone to tell you what to do.

And if you want to keep going?

Plenty of people extend, usually for a new goal rather than the same one. That's a conversation we have at the end, not a subscription that quietly rolls on.

🔒

Zero risk

The Results
Guarantee.

Show up, do the work and follow the plan. If you don't see real, measurable progress in your first 90 days, I'll refund you. No awkward conversation. No small print.

I put this here because I'm confident in the work, not because I think results are guaranteed. Nobody can promise that. What I can promise is that if you hold up your end and it isn't working, you shouldn't be paying me.

Ready when you are

Let's Find Out
If I Can
Help.

Fill in the application. If it looks like a fit, we'll get on a call and talk it through properly. If it isn't, I'll tell you - and point you somewhere better.

I take five people a month
Apply for coaching

Takes 3 minutes. No payment, no card, no obligation.

Apply → Free call → Start or don't

Still deciding? Read the FAQs

Apply for coaching →