You train, but nothing changes
Months in the gym and the mirror and the scale look the same. Your training needs the right food and rest to turn into muscle and healthy weight.
Strength and performance with Marko Theo
Build strength. Perform at your best.
A 3-month, science-based program to build muscle, gain healthy weight and fuel your training. For gym regulars, runners, triathletes and people with physical jobs. A food plan and a strength plan tailored to you, plus sleep and recovery, with a check-in every week.
- More strength
- Visible muscle
- Faster recovery
- More energy
10+ yearsof experience
2,500+consultations
Qualifications
Registrations & memberships
Sound familiar?
You put in the training. Your food should keep up.
You run out of energy
Long sessions feel flat, recovery takes days and race day is guesswork. You need fuel that matches how hard you train, from a sports dietitian who explains the why.
Your job is your training
A physical job uses as much as a workout. Eat to stay strong at work and still have energy left for the gym.
“I had been struggling to gain muscle for almost a year. He made me a personal exercise program and also helped me with my diet, and we achieved great results.”
Google review · Stiliqn G. · Muscle and healthy weight gain
“He didn't just tell me what to eat; he took the time to explain the science behind nutrition and how it specifically impacted my performance as a triathlete.”
Google review · Konstantinos O. · Triathlete
The 4-Pillar System · evidence-based
If one pillar is broken, progress stalls.
When all four line up, results become predictable.
Nutrition
Food that fits your day and moves you toward your goal. Appetite control and emotional eating, handled.
Exercise
Strength and cardio sessions that build your muscle and fit a busy week.
Recovery
Sleep and stress handled, so your body can rebuild and your energy lasts all day.
Mindset
The habits, motivation and eating patterns that make change sustainable.
Your goal sits in the middle. Lose weight, improve your blood results, build muscle or stay strong with age: every pillar works toward it.
Find your weakest pillar →
Results, in clients’ own words
Real people. Real weeks. Sustainable results.
"With his support, I lost 15.6kg, gained visible muscle, and boosted my strength, energy, and I sleep better. My triglyceride and cholesterol levels are improved."
Google review · 4-month client
A client story
45, works in IT. A routine blood test showed high cholesterol.
- Deeper, more restful sleep
- Steady energy all day
- A calmer, clearer mind
- Confidence restored
- A brighter outlook
"I am particularly grateful for the professional support I received from Markos. His consistent, weekly guidance helped me develop greater awareness around my diet and learn how to function in different situations of daily life — social events, emotional moments, and daily routines — while remaining conscious about what and how I eat. It is an approach that combines knowledge, understanding, and empowerment."
"Markos will help you to reach your health and performance goals! He has helped me with my performance at the gym as well as work since I have a physically demanding job. I recommend Markos to anyone looking to invest in their health!!"
"Markos is a very talented professional. We had excellent communication right from the start. He understands what your goals are and is determined to help you reach them. Highly recommended!"
"Marcos really helped me understand my food choices and build better habits. Super kind and easy to talk to!"
4.9 ★Read all 179 reviews on Google →"Markos is amazing! Super knowledgeable and made nutrition simple — I feel stronger and more energized in every workout."
Ratings and quotes come from Markos’s public Google reviews and are shown as written. Google does not confirm that each reviewer was a client.
Is this for you?
Made for people ready to commit.
For you if
- You have a clear health goal: weight, blood results, muscle or energy.
- You’re ready to work on it for 3 months, one habit at a time.
- You want a plan tailored to your food, your work and your week.
- You value an expert who checks in with you every week.
Not for you if
- You want a quick fix or a crash diet.
- You want a meal plan with no follow-up.
- You hope for results without changing a single habit.
How it works
Three steps to start.
- Message Markos
Tap “Book your assessment” and send the WhatsApp message. Markos replies to set a time.
- Your assessment · €120
A video call on your health history, blood tests, goal and daily routine. You leave with clear next steps.
- Your 3 months
A weekly online call, a plan tailored across the 4 pillars, and online support in between. The €120 goes towards it.
The program
The 3-Month 4-Pillar Program
Three months with Markos checking in every week, so the habits stick.
- An online call every week
- A plan across nutrition, exercise, recovery and mindset, with your progress tracked over time and the plan adjusted to match
- Online support between sessions
Targeted programs: Weight loss · Metabolic health · Strength and performance · Longevity
About Marko Theo
I help you reach your health goal.
I'm Markos Theocharous, Marko Theo for short. As a Registered Dietitian and certified personal trainer, I work on more than food: your exercise, recovery and mindset need to work for you too. My aim is to help you live a longer, healthier life, with a plan you can follow, not willpower.
- Weight loss
- Insulin resistance
- Cholesterol & blood pressure
- Thyroid
- Sports performance
- Eating behaviour
- Stress & sleep
Questions
Worth knowing.
Is this a strict diet?
No. Your plan is flexible and tailored to the foods you like and your daily routine. Nothing is banned; we focus on habits you can keep.
What happens in the assessment?
The assessment (€120) is your first online call with Markos, by video. He takes your full health history, reads your blood markers (cholesterol, blood sugar, if you have recent tests) and gets to know your goal and your day: how you eat, move, sleep and handle stress. You finish with clear next steps: where you are, what is holding you back, and what to start first. Then Markos builds your 3-month program, tailored to you. You decide after the call, and if you go ahead, the €120 goes towards the program.
How soon will I notice a difference?
Most people notice more energy and better sleep within the first few weeks. Weight, strength and blood results take longer, and the 3 months give them time to change in a sustainable way.
Do I need a gym?
No. Your exercise plan fits what you have: a gym, your home or the outdoors, and the time you can give it each week.
What happens in the weekly calls?
We check your weight, taken before you eat, and go through how you did in each pillar. Then we look at your goals and find ways to make the next steps easier, so the healthy habits stick.
Do you work online?
Yes. The weekly calls are online by video, in English or Greek, with online support in between.
What happens after the 3 months?
Most people leave with habits they can keep on their own. If you want to keep going, you can carry on with Markos monthly. Ask him for the price.
Still have a question? Ask Markos on WhatsApp → Markos replies within a day.
Ready to start?
Get stronger,
with a plan tailored to you.
3 months, 4 pillars, with weekly online calls and online support.
Booking is on WhatsApp. Markos replies within a day.