LOOKING BETTERISN'T THE SAMEAS BEINGHEALTHIER.
Most men over 40 are overweight, out of shape, and quietly scared of what's coming. So they hire a PT, lose some weight, and feel better in the mirror — while their cholesterol, visceral fat, and blood sugar continue to quietly deteriorate. Looking healthier and being healthier are not the same thing.
I fix what the mirror can't show you.
YOU NEED TO
LOSE WEIGHT
BECAUSE YOUR
HEALTH MARKERS
ARE OFF.
This is for you if...
- Your cholesterol is creeping up and your GP is talking about statins
- Your BMI is close to 30 — and you know it
- Your blood sugar is dysregulated: lightheadedness, intense sugar cravings, energy crashes
- You can't stay consistent — you start, life gets in the way, you stop
- You've tried diets and gym classes, but nothing has lasted
- Your personal trainer is counting reps, not monitoring your health
The part you don't say out loud...
- You're quietly embarrassed about how you look
- You know your partner has noticed but hasn't said anything
- You know it's heading somewhere bad if you don't act
Office for National Statistics
of premature heart disease deaths are men
more likely to die from cancer than women
YOUR PT IS
MAKING YOU
FITTER.
NOT
HEALTHIER.
Your Personal Trainer
Great at making you sweat. Not looking at your HbA1c, triglycerides, visceral fat score, or testosterone. They're measuring reps — not the markers that predict your next decade.
Your GP
Working from a 15-minute appointment and a reference range designed to identify disease — not optimise health. "Normal" on a blood test doesn't mean optimal. It means you haven't crossed the threshold for medication yet.
Online Fitness Coaches
Great at selling transformation photos. Not asking about your sleep quality, stress hormones, or how your blood sugar responds to the meals you eat at business dinners.
If you want to fix your body composition, improve your blood markers, and build habits that actually last — you need a complete, data-driven health system built around you.
HOLISTIC.
DATA-DRIVEN.
BUILT FOR
YOUR LIFE.
This isn't a fitness programme. It's a complete health coaching system that uses real data from your blood work to understand exactly what's happening inside your body, and then builds a personalised protocol to fix it.
DIAGNOSE
A comprehensive blood panel and full health audit to understand your exact baseline. We don't guess, we measure.
PERSONALISE
A complete protocol built around your biology, your schedule, and your goals. Nutrition, training, sleep, recovery, all calibrated to your data.
AUTOMATE
Habits and systems that make healthy choices feel effortless, routine and automatic. Health becomes your default, not a constant negotiation.
Book a free 30-minute Health Audit. No card required.
REAL RESULTS.
MEASURED IN
THE NUMBERS
THAT MATTER.
Improved Blood Markers
Cholesterol, blood sugar, inflammation markers, and hormones, all moving in the right direction. Numbers your GP will notice. Many clients avoid or reduce medication entirely by improving the underlying markers — not just managing symptoms.
Lower Visceral Fat
The fat that matters most isn't what you can see. We target the visceral fat wrapped around your organs, the kind that drives metabolic disease.
A Body You're Proud Of
Lower BMI, better body composition, clothes that fit properly again. The physique changes are real, but they're a by-product of fixing your health, not the goal itself.
Habits That Stick
Not a 12-week plan you abandon. Daily defaults that feel normal, because we've built them around your real life, not an idealised version of it.
Mental Clarity and Focus
When your metabolic health improves, your brain works better. Sharper thinking, better decisions, and the kind of presence at work and at home that you've been missing.
Consistent, Reliable Energy
No more afternoon crashes. No more relying on caffeine to function. Energy that's stable, predictable, and built on a foundation of proper nutrition and recovery.
TOMAS
MITKUS
Health Coach · Nutritional Therapist
I spent years feeling like something was off. Carrying excess weight, low on energy, not sleeping well. Every professional I saw told me my results were "fine." They weren't fine. They were average. And average, for someone who wants to perform at a high level and be present for the people who matter, isn't good enough.
So I went deep. I trained as a nutritional therapist and personal trainer. I studied the research on metabolic health, blood markers, and longevity. I tested everything on myself, then on hundreds of real clients: executives, entrepreneurs, and professionals with demanding lives and zero patience for things that don't work.
What I've built is a system that gets results you can measure: in your blood work, in your body, and in how you feel every single day.
REAL PEOPLE.
REAL NUMBERS.
REAL CHANGE.
Executives, entrepreneurs, and professionals who were tired of feeling average. Here's what changed when they stopped guessing and started using data.
"I lost just shy of 10kg and I couldn't have done it on my own"
Tim D., Entrepreneur, Media — Lost 9kg in 12 weeks
"This is the best I've felt in a very very long time"
Srini R., Consultancy Partner, PwC — Transformed physique and drastically reduced red flag blood markers
"Best investment I've ever made"
Joe P., Tech Executive — All green on his health assessment. Lost 30kg.
"I've lost 10kg, and I'm really happy about that"
Darach O., Entrepreneur, Hospitality — Fixed chronic injuries and lost 10kg of fat in 12 weeks
"Waist went from 36 to 32 — need a new belt now"
Dan P., Entrepreneur, Construction — Gained 2kg of muscle, lost 8kg of fat — waist from 36 to 32
"I never expected to lose that much weight"
Vidas T., Entrepreneur, Construction — Knocked 20 min off his half-marathon PB. Lost 12kg.
"Before I started, my HbA1c was stuck above 7%, I was obese, and every day felt like a struggle. In 3 months my HbA1c dropped to 5.6%, I lost significant weight, and my energy completely changed. 6 months in I'm well on my way to reversing my Type 2 Diabetes. My life feels like mine again."
"Lost 9.5kg and my cholesterol levels are better than they were 10 years ago. 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."
"7.5kg of fat gone, sleeping better, clothes fitting properly again. Honestly, just happier. The habits Tomas helps you build don't feel like a sacrifice. They just become part of how you live."
"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."
"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."
"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."
BEFORE.
AFTER.
SIMPLE.
PROVEN.
PERSONAL.
Full Health Audit
A comprehensive review of your current health: blood markers, body composition, lifestyle habits, sleep, stress, and nutrition.
One 60-minute onboarding call and a blood panel review — done in week one.
Your Personalised Protocol
Based on your data, I build a complete health protocol: nutrition tailored to your metabolism, training that fits your schedule, sleep and recovery practices, and lifestyle changes that are realistic for your life.
A bespoke nutrition, exercise and habit plan delivered in week one.
Ongoing Coaching and Adjustment
Weekly calls, ongoing data review, and real-time adjustments. As your body changes, your protocol changes with it. You're never left wondering what to do next.
Weekly check-ins take 20 minutes. Healthy habits become natural in 8–14 weeks.
Sustainable by Design
By the end, you won't just have better numbers — you'll have a system you own. Habits that are automatic. A way of living that doesn't require constant willpower or perfect conditions.
BETTER THAN
RISK FREE
GUARANTEE.
If you show up, follow the protocol, and don't see measurable improvements in your key health markers within the first 90 days, we'll refund you in full and keep working with you for free until your results improve. No awkward conversations. No small print.
I offer this because I've seen this system work for hundreds of people. If it doesn't work for you, you shouldn't pay. It's that simple.
This is a premium investment. It is also the last time most clients ever have to hire professional help.
QUESTIONS
WORTH
ASKING.
LET'S LOOK AT
YOUR NUMBERS.
Book a free 30-minute Health Audit. We'll review where you are, what your key health markers are telling you, and whether this is the right fit. If it's not, I'll tell you honestly.
You tell me where you are — energy, weight, blood markers, lifestyle.
I tell you exactly what the data is saying and where the real problem is.
If I can help, I'll explain how. If I can't, I'll point you in the right direction.
Takes 30 seconds to book. No card required. No obligation.
The men who get the best results are the ones who didn't wait for the "right time."
"Six months from now you'll thank yourself."
— Graham B., McKinsey Partner