Personal Health
Fitness Coaching
Sustainable Fat Loss - Increased Energy
Optimized Hormones - Improved Gut Health
Contact Filipe!
Sustainable Fat Loss. Increased Energy. Optimized Hormones. Better Gut Health.
You don’t need another restrictive diet, extreme workout plan, or short-term fix.
Hello, my name is Filipe Cotas and I am Functional Nutrition Fitness Coach. I help health driven individuals achieve sustainable fat loss, balance hormones, and improve gut health through personalized nutrition and fitness strategies. My approach blends root-cause analysis with practical coaching to help you feel stronger, leaner, and more energized.
Who This Is For
My coaching is ideal for health-driven adults who:
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Want results rooted in physiology—not trends
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Are ready to invest in long-term health
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Value personalization and expert guidance
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Are done with quick fixes and yo-yo dietingÂ
What Working With Filipe Looks Like
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Deep Health & Lifestyle Assessment
We identify patterns, obstacles, and root causes. -
Personalized Nutrition & Fitness Strategy
Built specifically for your body and goals. -
Ongoing Coaching & Adjustments
Support, accountability, and refinement as your body adapts. -
Education for Long-Term Success
You learn why things work—so results last.
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Personalized Health & Fitness CoachingÂ
Fitness
- App Service
- Customized Training Programs Based On Individual Goals
- Focus On Resistance Training & Aerobic Conditioning
- Recovery Strategies
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Nutrition
- Personalized Nutrition Plans Based On Symptoms & Goals
- Support With Elimination Diets & Food Sensitivity Protocols
- Blood Sugar Regulation
- Gut-Brain Connection & Microbiome
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Health
- Stress Management TechniquesÂ
- Sleep Hygiene Support
- Habit Tracking & Accountability Strategies
- Guidance On Hydration & Supplementation
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TPT's 3-Step Process
Step 1: Initial Consult
The first step in your initial consult is a deep dive into your health history, lifestyle, and current symptoms so we can understand your unique story and start identifying patterns that may point to the root cause of your difficulties and concerns.
Step 2: Performance & Functional Testing
Based on the findings from your initial consult, we’ll recommend lifestyle habits along with functional lab testing such as Gut Health, Hormone and Nutrient panels to uncover imbalances and guide your personalized and sustainable healing plan.
Step 3: Case Review
During your case review, we’ll go over your functional lab results in detail explaining what they mean, how they connect to your symptoms, and also we will outline a personalized nutrition and training plan to support your goals and concerns.Â
What Makes This Different
Functional, Root-Cause Focused
I don’t chase symptoms, I uncover what’s driving them. Gut health, blood sugar, inflammation, stress, sleep, hormones, and metabolism all matter.
Personalized Nutrition (Not Dieting)
Your plan is built around your physiology, lifestyle, and preferences—not food rules or extremes.
Strategic Fitness That Supports Hormones
Workouts are designed to enhance fat loss, not drain your nervous system.
Data-Informed, Human-Centered
When appropriate, I use functional insights to guide decisions—without losing sight of real life.
What You’ll Achieve
âś” Sustainable fat loss without extreme restriction
âś” Improved digestion, less bloating, better gut health
âś” Balanced hormones and stable energy
âś” Stronger metabolism and better body composition
âś” Confidence in how to fuel and train your body
âś” A plan you can actually maintain long-term
