NutriCoach — Coaching Platform

Fat Type	Sources	Anabolic Mechanism	Cap
PUFA — omega-3	Fatty fish, fish oil	Direct MPS stimulation, anti-inflammatory, lowers cortisol, raises testosterone	Target 2g EPA+DHA/d
PUFA — omega-6	Sunflower oil, nuts, seeds	Anabolic (LIPOGAIN data: 3× more LBM vs SFA overfeeding), not pro-inflammatory in whole foods	No restriction needed
MUFA	Olive oil, avocado, eggs, almonds	Anti-inflammatory, improves cholesterol profile, likely anabolic (olive/oleuropein data)	No specific cap
SFA	Dairy, meat, eggs, coconut	Indirect: SFA → cholesterol precursor → testosterone/steroid hormones. No direct MPS effect.	≤33% of total fat
Trans fat (industrial)	Margarine, fried fast food	No benefit. Atherogenic, pro-inflammatory. Avoid entirely.	0 — avoid

Activity Type	Keto Impact	Mechanism	Evidence
Strength / Powerlifting	✅ No impact	Glycogen depletion from strength training is modest; Cori cycle recycles lactate → glucose; resynthesis complete within 24h	Multiple RCTs (Paoli 2012, Wilson 2017, Sawyer 2013, Paoli 2021)
Bodybuilding / Hypertrophy	✅ No impact	Same as strength — glycogen rarely depleted >39% even at high training volume	Paoli 2021 (competitive natural bodybuilders); Meirelles & Gomes 2016
CrossFit / HIIT	✅ Generally no impact	Performance maintained; mild acidosis may limit peak anaerobic output transiently	Gregory 2016; even 0.6 g/kg/d carbs preserved CrossFit performance
Low-Intensity Endurance	✅ No impact or beneficial	At low intensity, fat replaces glycogen as primary fuel — no performance loss	Consistent across multiple endurance studies
High-Intensity Endurance	⚠️ Anaerobic endurance impaired	Mild ketosis-induced acidosis may limit rate of anaerobic metabolism; Wingate work impaired (Zajac et al.)	Most affected: team sports, sprint intervals, >90% VO2max efforts
Team Sports	❌ Impaired	High-volume anaerobic demands exceed what fat oxidation + Cori cycle can sustain	Avoid strict keto for sport athletes with repeated sprint demands

LIFESTYLE FACTORS

Henselmans PTC Week 8 — Stress · Sleep · Activity Level · Circadian Rhythm

🧬

Fitness is a lifestyle. Stress, sleep, and daily activity levels are not 'extras' — they are as significant as training and diet for body recomposition. High chronic stress halves recovery capacity; poor sleep can shift 80% of weight-loss from fat to lean mass.

STRESS & SLEEP IMPACT ANALYSER

Body Weight (kg)

Current Stress Level

Sleep per Night (h)

Current Training Days / Week

Primary Goal

SLEEP REQUIREMENTS CALCULATOR

Body Weight (kg)

Body Fat % (approx)

Training Intensity

Age

Current Sleep per Night (h)

Wake naturally, feeling refreshed?

SLEEP ARCHITECTURE REFERENCE

Typical 90-min cycle (repeats 4–6×/night)

Stage N1 15%

Light, transitional. Drowsiness begins.

Stage N2 50%

Stable sleep. Brain blocks senses.

Stage N3 20%

Deep slow-wave sleep. GH released. Most in first third of night.

REM 15%

Brain highly active. Dreams. Memory consolidation. Motor patterns replayed.

Effects of Sleep Deprivation

🧱Protein synthesisDirectly reduced — hurts muscle growth

⚖️Partitioning55% less fat lost, 60% more lean mass lost vs 7.5h (Nedeltcheva 2010)

🍽️AppetiteAd libitum intake +20% after 4 days at 6h

⚡BMR2–8% reduction

🧪Testosterone–13% at 5h/night; –24% after no sleep

🔥TEFSingle stressful day → –104 kcal (Kiecolt-Glaser 2015)

🧠CognitionNear-linear dose-response. 6h/14 nights ≈ 2 nights no sleep

💪Self-controlImpaired — dietary adherence degrades

ACTIVITY LEVEL & NEAT CALCULATOR

Body Weight (kg)

Daily Desk / Sedentary Hours

Standing Desk Usage

Treadmill Desk?

Daily Commute Type

CIRCADIAN RHYTHM & ROUTINE

☀️

Stable biorhythm

Fixed meal times, caffeine cut-off, consistent light exposure and exercise times improve cognitive function, physical performance and wellbeing — even when total sleep duration is unchanged.

🔄

Routine = efficiency

Routine removes decision fatigue from diet. You stop thinking about when/what to eat — it runs on autopilot. Consistency is the key to all long-term results.

☕

Caffeine timing

Cut caffeine 6+ hours before bed. Morning caffeine use as part of a fixed biorhythm is beneficial; late caffeine disrupts sleep architecture.

💡

Light exposure

Morning bright light advances your circadian phase (helps early risers). Avoid bright/blue light 1–2h before bed.

STRESS MANAGEMENT PRINCIPLES

🧘

Hormetic stress

A little stress is beneficial (eustress). The problem is chronic, unresolved stress — which degrades telomeres, disrupts the HPA axis, and impairs virtually every hormone system.

📉

Chronic stress effects

Inflammation, oxidative stress, elevated insulin, cortisol disruption, reduced testosterone/GH, halved recovery capacity, increased injury risk (+2× in high-stress athletes).

🍫

Comfort food trap

Chronic stress increases desire for calorie-dense foods (carbs+fat) by stimulating opioid release and activating parasympathetic rest-and-digest mode — the body's self-medication mechanism.

🏋️

Modify training first

Under high stress, reduce training volume (not just frequency). Volume is easier to adjust session-to-session and avoids complete program restructuring.

= Henselmans PTC Week 8 — Lifestyle Factors. References: Nedeltcheva et al. 2010, Wang et al. 2018, Jabekk et al. 2020, Bartholomew et al. 2008, Kiecolt-Glaser et al. 2015.

Vitamins & Minerals

Vitamins, minerals & supplementation strategy — Henselmans PTC

DEFICIENCY RISK SCREENER

Answer 8 quick questions about your diet to identify your highest-risk micronutrient gaps.

Diet type

Dairy intake

Red meat / shellfish

Leafy greens / veg

Sun exposure

Salt type used

Sex / menstrual status

Grains: mainly processed or whole?

MICRONUTRIENT REFERENCE PANEL

Nutrient	RDA / AI (♀/♂)	Upper Limit	Key Role for Athletes	Best Food Sources	Supplement Form

PERSONALISED SUPPLEMENT STACK PLANNER

Based on your screener flags, generate a tailored supplement protocol with form, dose and timing guidance.

Body weight (kg)

Goal

Training frequency

Flag nutrients to include (select all that apply)

ABSORPTION INTERACTIONS

Select a mineral to see what helps or blocks its absorption. Critical for supplement timing.

Select mineral

MULTIVITAMIN EVALUATOR

Check if a multivitamin passes Henselmans' quality criteria before recommending it.

Does it contain magnesium oxide?

Vitamin E — isoforms included?

Dose of most vitamins vs RDA?

Does it include Vitamin D3, K2, and Iron?

FILL YOUR MICROS — QUICK GUIDE

The 7 micronutrients most commonly deficient in athletes. Food sources that are semi-essential + supplementation strategy if diet falls short.

Micronutrient	Why Athletes Need It	Semi-essential food sources	Supplementation strategy
Vitamin D3	Strength, LBM, testosterone, injury resistance, immune function	Sun exposure (10–30 min/day, near-full body, UV index 3+)	2,000–9,000 IU/d Vitamin D3 (not D2). Take with fat. Target serum 25(OH)D ~115 nmol/L. Bloodwork advised.
Magnesium	Testosterone, strength, sleep quality, stress response, insulin sensitivity	Spinach, mackerel, fermented/soaked whole grains, nuts, dark chocolate, potato	Up to 6 mg/kg/d Citrate, chloride, lactate or aspartate — NOT oxide or glycinate. Avoid taking with calcium.
Vitamin K	Blood clotting, bone formation (synergy with D3 + calcium). K2 linked to reduced all-cause mortality.	Leafy greens (K1), aged cheese/natto (K2), avocado, pumpkin	1+ mcg/kg/d Phylloquinone (K1) & menaquinone MK-7 (K2). Take with a fatty meal.
Calcium	Bone health, neuromuscular function, satiety signalling, fat partitioning in athletes	Dairy (best), sardines with bones, tofu, cruciferous veg in large amounts	800 mg/d Calcium citrate preferred. Avoid with magnesium or zinc. Max ~800 mg absorbed per serving.
Iodine	Thyroid hormone synthesis — directly controls metabolic rate	Iodized salt (NOT sea salt), dairy (2 cups milk/yogurt), marine seafood, seaweed weekly	150+ mcg/d Standardized kelp extract. Sea salt does not count — myth.
Zinc	Testosterone, protein synthesis, immune function, wound healing. Doubling possible from correcting mild deficiency.	Red meat, shellfish (oysters = 1/day covers it), dark chicken meat	10–15 mg/d Any form. Avoid with dairy or calcium-rich meal. Max 40 mg/d (copper depletion risk above).
Iron	O₂ transport, endurance, resistance to fatigue, strength. 52% of female athletes deficient.	Shellfish, sardines, liver/kidney (1–3×/wk for female athletes), beef daily	⚠ Risky Bloodwork FIRST. Toxicity risk for men. Ferrous salts or heme polypeptides if needed. UL = 45 mg/d.

VITAMINS AT A GLANCE

Vit C120–200 mg/d optimal. Do NOT mega-dose — blunts training adaptations. Food only if eating plants.

B124 mcg/d optimal. Only in animal foods. Vegetarians must supplement. Absorption non-linear — spread doses.

Folate400 mcg/d; 600 mcg pregnant. High-protein whole-food diet covers it except pregnant women.

Vit A700/900 mcg RAE. Whole foods cover it. Toxicity risk from liver or cod liver oil. UL = 3,000 mcg.

Vit E15 mg/d. 8 isoforms — alpha only supplements harmful. Whole foods. High doses block muscle growth.

B complexAll B vitamins: high-protein whole-food diet covers it. Vegetarians need a full B-complex daily.

MINERALS AT A GLANCE

SodiumSweet spot 3–5 g/d. Athletes need more. Low sodium raises CVD risk. Salt to taste on whole foods.

Potassium4.7 g/d. Found in almost all whole foods. Bro diets (grains, low veg) at high risk. Don't supplement >100 mg.

Phosphorus700 mg/d. Found in nearly all foods. High-protein diet more than covers it.

Selenium55 mcg/d. Any minimally processed diet covers it. 1–2 Brazil nuts = full day's supply.

Copper0.9 mg/d. Organ meat/shellfish richest source. Whole foods covers it. Zinc >20 mg depletes copper.

Manganese1.8/2.3 mg/d. Any plant-rich diet covers it. Pineapple, oats, leafy greens all excellent.

= Henselmans PTC Week 9 — Micronutrition. References: Calton (2010), Prasad et al. (1996), Nedeltcheva (2010), Messerli et al. (2020), Institute of Medicine DRI tables. Supplementation forms per Henselmans PTC "How to Fill in Your Micros" guide.

Health & Food Choices

Food quality hierarchy, hydration, FODMAPs & digestive health — Henselmans PTC

FOOD QUALITY TIER RATER

Type any food to instantly see its place in Henselmans' 6-tier health hierarchy with rationale. Based on the PTC Week 11 food quality framework.

Food or ingredient

Quick examples

HENSELMANS FOOD HEALTH HIERARCHY

Complete 6-tier reference. Note: tiers reflect health outcomes — not anabolic potential or satiety index, which are separate considerations.

HYDRATION STATUS CALCULATOR

Strength training impairs performance from ~2.5% dehydration. Overhydration (hyponatremia) is a real risk too. Find your personal optimum.

Body weight (kg)

Training session today?

Climate / environment

Current urine colour

Age range

LOW-FODMAP FOOD LOOKUP

Search any food to check its FODMAP status. Portion sizes matter — some foods are safe in small amounts only. Source: IBSDiets + Monash University guidelines.

Search food

Food	Category	FODMAP Status	Portion / Notes

KEY FOODS — EVIDENCE SUMMARY

Vegetables Universally healthy. Target 800 g fruit+veg/day. Dose-response up to 800 g for all-cause mortality. Nutrient density king.

Coffee Net positive for health. Polyphenols reduce inflammation. Caffeine not responsible — decaf has same benefits. Avoid late-day caffeine.

Red Meat Unprocessed red meat = nutrient dense (B12, iron, creatine). Processed red meat (bacon, sausage, cured) = carcinogenic NOCs. Not equivalent.

Fish Strongly associated with reduced CVD, mortality. Omega-3 EPA/DHA anti-inflammatory. Eat 2+ servings/wk. Low mercury species preferred.

Eggs Dietary cholesterol doesn't raise blood cholesterol in most people. Eggs are nutritionally excellent. No evidence of harm in healthy individuals.

Dairy Net healthy for lactose-tolerant individuals. Fermented dairy (kefir, yogurt) best. Hormones in milk not shown to have health effects at normal doses.

Nuts Consistent reduction in CVD risk. High caloric density — account for in macros. Whole food despite high fat. Anti-inflammatory phytochemicals.

Alcohol No safe level for health. Liver toxicity, carcinogen, disrupts sleep, lowers testosterone, impairs recovery. Tier 6 — avoid entirely for optimal health.

FOOD ADDITIVES & PRODUCTION

Additives

Sweeteners Safe at normal doses. Aspartame + sucralose most evidence. Saccharin last choice. Erythritol: laxative threshold ~0.7 g/kg — work up gradually.

MSG Universally safe. "Chinese restaurant syndrome" is a nocebo — debunked in double-blinded studies. No practical upper limit needed.

Production Methods

Organic Minor differences in nutrients/pesticides — smaller than variation from farming conditions. Food choices matter far more than organic vs. conventional.

Local / Fresh Vitamin C can drop 50% from harvest to supermarket. For other nutrients the effect is smaller. Buy local where practical but don't obsess.

GMO No evidence of harm. Scientific consensus is safety equivalent to conventional breeding. Same regulatory standards apply.

Heat processing Increases bioavailability of many nutrients (lycopene, beta-carotene). Can form AGEs and reduce some heat-sensitive vitamins. Generally beneficial tradeoff.

Freezing Minimally reduces nutritional value. Often better than weeks-old "fresh" supermarket produce. Use frozen vegetables freely.

= Henselmans PTC Week 11 — Health & Food Choices. FODMAP data: IBSDiets.org / Monash University. References: Gibson & Shepherd (2005), Halmos et al. (2014), Stensvold et al. (2020), Pross et al. (2014), Suez et al. (2014), Serrano et al. (2021).

Flexible Eating

Satiety index, appetite management & hunger control — Henselmans PTC

🔬

Core principle: Ad libitum energy balance = f(appetite, diet satiety index). Instead of prescribing calories, you set food choices so calorie intake falls into place automatically — eating until full.

MEAL SATIETY INDEX CALCULATOR

Build up to 4 meal components and see the weighted satiety index vs calories. Reference: white bread = 100% SI (Holt et al. 1995).

Food 1

Amount (g)

Food 2

Amount (g)

Food 3 (optional)

Amount (g)

Food 4 (optional)

Amount (g)

APPETITE AUDIT — HUNGER FACTOR SCREENER

Identify the behavioural and physiological factors currently driving your appetite above its baseline, with ranked priorities for fixing them.

Sleep per night (h)

Body Fat % (approx)

Meals per day

Eating distractions

Stress level

Per-meal variety

Eating speed

Liquid calories daily

AD LIBITUM FOOD SWAP PLANNER

Tell us your current food choices and get science-backed satiety-maximising swaps with estimated calorie reduction.

Primary starch / carb source

Primary protein approach

Main snack type

Goal

SATIETY INDEX QUICK REFERENCE

Holt et al. (1995) — White bread = 100% SI

★ Tier 1 — Highly Satiating (>200%)

Boiled Potatoes323%

Zucchini / Courgette~310%

Pumpkin~290%

Fish (grilled)225%

Porridge (oatmeal)209%

● Tier 2 — Moderate (130–199%)

Steak / Beef176%

Eggs150%

Brown Pasta188%

✗ Tier 3 — Low Satiety (<100%)

Nuts (mixed)84%

Chocolate90%

Croissant47%

Donuts68%

HUNGER MANAGEMENT GUIDE — 13 STRATEGIES

From Henselmans PTC Week 12 — Hunger Management client guide. Click any strategy to expand the science behind it.

Henselmans PTC Week 12 — Ad Libitum Dieting & Hunger Management guide. References: Holt et al. (1995), Peters et al. (2016), Wansink & Kim (2005), Delboeuf et al., Ohkwara et al. (2013).

AD LIBITUM vs MACRO TRACKING

AD LIBITUM ADVANTAGES

No tracking fatigue · More sustainable long-term · Lower attrition rate · Intuitive eating associated with high wellbeing & low distress · Works well for cutting

AD LIBITUM DISADVANTAGES

Less precision for optimal deficits · Harder for inexperienced dieters · Cheat meals very difficult to compensate · Not suitable for lean bulking

BEST CANDIDATE FOR AD LIBITUM

Someone with prior calorie-tracking experience who wants to stop tracking but maintain results — they have calorie awareness without needing to log.

SATIETY DETERMINANTS

1.

Energy density (strongest predictor)

Fewer kcal/100g = more filling. Lower energy density → automatic calorie reduction.

2.

Protein (up to needs)

Protein leverage: hunger stays elevated until ~1.2–1.6 g/kg/d is met. Beyond that, no extra satiety benefit.

3.

Fiber

14g fiber → ~10% reduction in ad libitum intake. Slows gastric emptying, lowers energy density, produces gut SCFAs.

4.

Viscosity / texture

Solid > semi-solid > liquid. Chewing stimulates satiety signals. Hard cheese > yoghurt > milk > juice.

✗

Glycaemic Index (no effect)

GI does not reliably affect satiety. Low-GI foods tend to be more filling because of energy density & fiber — not their GI.

ARTIFICIAL SWEETENERS & FAT LOSS

The evidence

Two 2020 meta-analyses of RCTs found zero-calorie sweeteners improve weight loss vs sugar, and show a non-significant trend toward benefit vs water. The mechanism is displacement — sweeteners help satisfy the sweet tooth, reducing intake of caloric sweet foods.

✓ Verdict: Low-calorie sweeteners (artificial or natural) are a viable fat-loss tool. They do not increase appetite vs water and can displace caloric sweet foods.

Sweetener comparison

Aspartame✓ appetite neutral

Sucralose✓ appetite neutral

Stevia (rebA)✓ may reduce subjective hunger

Saccharin⚠ may increase appetite slightly

All vs sugar↓ ad libitum intake

Higgins & Mattes (2019), Lee et al. meta-analysis (2021).

= Henselmans PTC Week 12 — Ad Libitum Dieting & Hunger Management Guide. Primary references: Holt et al. (1995) Satiety Index, Peters et al. (2016), Wansink & Kim (2005), Blackburn et al. (1997), Lee et al. (2021), Perrigue et al. (2016), Ohkwara et al. (2013).

Long-Term Plan

Diet breaks · Reverse dieting · Long-term phase planning · Coaching psychology [HL PTC Week 13]

Long-Term

DIET BREAK SCHEDULER

Diet breaks restore hormonal adaptations (leptin, T3, cortisol), reduce psychological fatigue, and may preserve lean mass better than uninterrupted dieting. Henselmans recommends 1–2 week breaks at maintenance every 8–12 weeks of dieting.

Diet start date

Diet end (goal date)

Continuous weeks before break

Break duration (weeks)

Science: Müller & Bosy-Westphal (2013); Byrne et al. (2018) MATADOR trial; Peos et al. (2019). [HL PTC Week 13]

REVERSE DIET CALCULATOR

Reverse dieting incrementally increases calories post-cut to restore metabolic rate while minimising fat regain. The rate of increase depends on client psychology, fat gain tolerance, and how deep the deficit was.

End-of-cut calories (kcal)

Target maintenance (kcal)

Weekly increase rate

Fat gain tolerance

METABOLIC ADAPTATION ESTIMATOR

Estimate total adaptive thermogenesis based on diet depth and duration. Informs reverse diet endpoint and maintenance calorie expectations.

Body weight at start of cut (kg)

Body weight at end of cut (kg)

Duration of cut (weeks)

Average weekly deficit (kcal)

LONG-TERM PHASE SEQUENCING

Based on current body composition and goals, get a recommended multi-phase sequence for the next 12 months. [HL PTC Week 13]

Current BF% estimate

Sex

Primary goal

Training experience

COACHING PSYCHOLOGY & CLIENT ADHERENCE

Key communication and behaviour-change frameworks from PTC Week 13. Click to expand each domain.

Henselmans PTC Week 13 — Coaching Psychology. References: Deci & Ryan SDT, Prochaska TTM, Miller & Rollnick Motivational Interviewing.

DIET BREAK PROTOCOLS — COMPARISON

Protocol Duration Calories

Full Diet Break 1–2 wks TDEE (maintenance)

Refeed Day 1 day Deficit+500–700

Intermittent Dieting 2 wks on/off Alternate deficit/maint

Minicut 3–6 wks Large deficit (750–1000)

✓ MATADOR trial finding: 2-week on/off intermittent dieting produced ~50% more fat loss than continuous dieting of the same total duration.

REVERSE DIET OUTCOMES — EVIDENCE

What reverse dieting can achieve

Gradually restores leptin, T3, and resting metabolic rate. Reduces binge risk post-cut. Allows muscle gain while minimising fat regain if surplus is small.

Common misconceptions

Metabolism does not "go beyond" original maintenance indefinitely. Adaptation reverses once energy balance is restored. Weight gain above maintenance is fat gain, period.

Realistic timeline

Most metabolic adaptations recover within 4–12 weeks at maintenance. Hormonal normalisation (leptin, thyroid) tracks weight restoration more than time.

= Henselmans PTC Week 13 — Periodization & Long-Term Programming. References: Byrne et al. (2018) MATADOR RCT, Müller & Bosy-Westphal (2013), Rosenbaum & Leibel (2010), Trexler et al. (2014), Peos et al. (2019).

Acne & Skin

Lesion classifier · Treatment decision tree · Diet trigger tracker · Topical guide · PIH & folliculitis differential [HL PTC Acne Module]

Skin Health

ACNE LESION CLASSIFIER & SEVERITY GRADER

Identify your acne type and severity based on symptom description. The first step in treatment is differential diagnosis — the right treatment depends entirely on lesion type.

Primary lesion appearance

Number of lesions visible

Location(s)

Pattern over time

Select options on the left to see your lesion classification and treatment priority.

Henselmans PTC Acne Module — Differential Diagnosis. Note: this tool is for educational purposes only; consult a dermatologist for clinical diagnosis.

TREATMENT DECISION TREE

Step-by-step treatment escalation following Henselmans PTC recommendations. Always begin with the lowest-risk interventions.

PTC Acne Module — Treatment hierarchy. ⚕ = requires GP/dermatologist prescription in most jurisdictions.

DIET TRIGGER LOG — ACNE

Log dietary changes and track acne flares over time. Insulin/IGF-1 signalling is the primary dietary pathway for acne. Key triggers: dairy (esp. skim milk), high-GI carbohydrates, processed foods, chocolate.

Date

Acne severity today (1–10)

Dietary changes / notable foods consumed

Suspected triggers (check all consumed)

Trigger Log

Key acne dietary pathways: Insulin → IGF-1 → follicular inflammation + sebum production. Dairy micro-RNA survives pasteurisation. Chocolate mechanism unclear but acute onset confirmed in RCTs. [HL PTC Acne]

TOPICAL TREATMENTS — EVIDENCE GUIDE

Side-by-side comparison of all major topical acne and PIH treatments from the PTC module. Click any row to expand clinical notes.

Treatment	Use case	Evidence	Rx needed?	Key caution

PTC Acne Module. BPO = benzoyl peroxide. ⚕ = prescription required. PIH = post-inflammatory hyperpigmentation.

PIH TREATMENT LADDER

Post-inflammatory hyperpigmentation treatment protocol, ordered by evidence strength. Daily SPF 15+ is non-negotiable — sunburn greatly worsens PIH.

✓ Azelaic acid (20%) works equally well to or better than hydroquinone 2% with fewer side effects — especially useful for dark skin types.

ACNE vs FOLLICULITIS vs PIH — DIFFERENTIAL

Key differentiators to guide correct treatment approach. Misdiagnosis = ineffective treatment.

⚠ Key tell: if standard acne treatments (BPO, salicylic acid) don't work after 6–8 weeks, suspect folliculitis or PIH rather than treatment-resistant acne.

INSULIN → ACNE PATHWAY

Step 1 — High-GI / insulinogenic food

Dairy, high-GI carbs, processed foods → rapid blood sugar + insulin spike

Step 2 — IGF-1 Activation

Insulin mediates IGF-1 signalling, directly activating acne pathways at the gene level

Step 3 — Four downstream effects

↑ Follicular inflammation · ↑ Comedogenesis · ↑ Keratinocyte proliferation · ↑ Sebum production

Dietary intervention target

Reduce glycaemic load, eliminate skim dairy and whey, improve insulin sensitivity via body comp + exercise

ACNE PATHOGENESIS — 4 FACTORS

1

Excess sebum production

Androgens (testosterone) ↑ sebum. Body fat → ↑ androgens → ↑ sebum. Lean body comp helps.

2

Excess keratin → clogged follicle

Keratinocyte hyperproliferation blocks the pore (comedo). Target with retinoids + salicylic acid.

3

Bacterial colonisation (P. acnes)

Target with BPO (oxidises bacterial proteins) and antibiotic combos (clindamycin).

4

Hyperactive immune / inflammatory response

Anti-inflammatory diet (omega-3, vit A/C/D/E/K, zinc), body composition, retinoids (anti-inflammatory).

Oral isotretinoin is the only treatment addressing all 4 pathogenic mechanisms simultaneously.

= Henselmans PTC Acne Module (2021). Note: this module is not included in the PTC exam. Educational use only. All treatment decisions should be made in consultation with a medical professional. References cited in original module.

Cellulite Guide

Causes · Severity grader · Treatment evidence rater · Body fat estimator · Client script generator [HL PTC Cellulite Module]

Skin Health

ℹ️

The bottom line from independent RCTs: No treatment is completely successful — none is more than mildly and temporarily effective (Zerini et al., 2015). The one major exception is fat loss. All other treatments that show any success probably do so because they incidentally cause fat loss, not because they alter skin structure.

CELLULITE SEVERITY GRADER & CAUSE EXPLAINER

Identify severity grade and understand the structural cause. Cellulite is graded 0–4 based on visual appearance and skin texture.

Describe the skin appearance

Current estimated body fat %

Sex

Phase / goal

Select your description to see severity grade, cause explanation, and personalised guidance.

TREATMENT EVIDENCE RATER — WHAT ACTUALLY WORKS

The anti-cellulite industry is enormous and most research is industry-sponsored and methodologically weak. This table rates treatments by independent high-quality RCT evidence. Click any row to expand notes. [HL Zerini et al. 2015]

Treatment	Evidence quality	Effectiveness	Durability	Verdict

Sources: Zerini et al. (2015) comprehensive review; Rawlings (2006); Hexsel & Mazzuco (2000). Industry-sponsored = high risk of bias.

BF% → CELLULITE VISIBILITY ESTIMATOR

Estimate how much fat loss is needed to significantly reduce cellulite visibility. Based on the correlation between body fat % and cellulite severity from PTC.

Current weight (kg)

Current BF%

Target BF% (20% is the common threshold for minimal cellulite)

12%20%35%

WHY WOMEN GET CELLULITE — SKIN STRUCTURE

Sex differences in subcutaneous tissue architecture explain why 85–98% of women have cellulite vs. a small minority of men at the same body fat level. [HL Nurnberger & Muller 1978]

⚠ This means cellulite is a normal anatomical variation in women, not a health disorder or hygiene problem. Henselmans PTC describes it as "an invented disease." Frame it accordingly with female clients.

CLIENT COMMUNICATION SCRIPT GENERATOR

Generate a ready-to-use, evidence-based explanation for clients asking about cellulite treatments. Customise by product type the client is considering.

Client's current BF% (estimated)

Treatment the client is considering

Client's emotional state about it

Fill in the details and generate a personalised, evidence-based client script.

MECHANISM — WHY FAT LOSS IS THE ONLY REAL SOLUTION

How cellulite forms

Fat cell chambers (lobules) in women's subcutaneous tissue are large and radial in orientation

As fat cells enlarge, they protrude upward through the crisscrossing connective tissue (septa)

The protrusions push against the dermis, creating the characteristic pits — like a water mattress on rocks

Men's fat cell chambers are crisscross (not radial), so protrusion is mechanically blocked even at similar BF%

Why only fat loss works

Fat loss

Reduces the size of the fat cells causing the protrusion. Direct causal mechanism. Severity correlates with BF%.

Muscle growth (synergistic)

Increases circumference → skin tightness → reduces relative subcutaneous fat layer thickness. No direct RCT, but mechanistically sound.

Temporary worsening during fat loss

Can occur in leaner women early in a cut. Skin becomes more compliant as fat disappears before it tightens. Resolves with continued fat loss.

All other treatments

Mildly and temporarily effective at best. Successful treatments probably work by incidentally causing fat loss, not by altering skin structure.

= Henselmans PTC Cellulite Module (2021). Note: not included in PTC exam. References: Zerini et al. (2015) comprehensive review, Rawlings (2006), Nurnberger & Muller (1978), Angehrn, Kuhn & Voss (2007), Hexsel & Mazzuco (2000), Rossi & Vergnanini (2000), Perin et al.

Contest Prep

Peak week protocol builder · Carbload calculator · Water cut timeline · Shitload configurator · Division selector [HL PTC Physique Sports]

Peak Week

Days

Glycogen manipulation

Depletion → Carbload

Hours

Hydration manipulation

Na+ load → Water cut

Minutes

Vascularity

Shitload + pump-up

Class

Division selector

Find your category

CARBLOAD MACRO CALCULATOR

Calculates carbload carbohydrate targets based on bodyweight, depletion level, sex, and division. Carbload should be at least 8 g/kg, preferably 10 g/kg. Women need energy surplus to respond. [HL Sherman 1981, James et al. 2001]

Bodyweight (kg)

Sex

Estimated depletion depth

Carbload scope

Daily maintenance calories (kcal)

Protein target (g/day)

Fill in details to calculate carbload targets.

⚠️

Key rules: Start carbload immediately post-depletion workout (delay = –50% resynthesis rate). Drink high water during carbload (NOT during water cut). Minimize fat. Keep sodium in (SGLTs need it). Do NOT combine carbload with water cut.

PEAK WEEK TIMELINE BUILDER

Generate a personalised hour-by-hour peak week countdown from show time. Protocol varies significantly by division and individual. Always trial-run before competition.

Show date & time

Division

Sex

Water cut depth

Set show date and details to generate your peak week timeline.

SHITLOAD CONFIGURATOR

Build a personalised pre-stage vascularity meal. The "shitload" maximises insulin-driven vasodilation. Individual response varies enormously — always trial-run in pre-workout meals.

Bodyweight (kg)

Insulin sensitivity

Division (vascularity goal)

Timing before stage

NO booster preference

Configure options to build your shitload meal.

Arginine supplements = useless (no effect on muscle blood flow). Stimulants (caffeine) = vasoconstriction — avoid unless suppressing vascularity. Fat <20% (hypertriglyceridemia impairs insulin sensitivity). [HL PTC Physique Sports]

COMPETITION DIVISION SELECTOR

Based on physique attributes and goals, find the best-fit competition division. Based on coach ratings from Fagerli, Norton, Wilson & Henselmans (PTC survey).

Sex

Muscle mass level

Leanness / conditioning goal

Aesthetic priority

Select physique attributes to see recommended division(s).

OVER-DEHYDRATION WARNING SIGNS

Monitor these signs during water cut trials. Stop dehydration and sip water + minerals if any red-flag symptoms appear. Posing > dryness.

⛔ Safe max: never go without water >24h. Diuretic abuse risks cardiac failure from electrolyte loss (Mg, K, Ca). Use dandelion leaf (sodium-sparing) over pharmaceutical diuretics.

PUMP-UP MUSCLE GUIDE

Pump up just minutes before stage. 12–30 reps, short rest, controlled eccentric / explosive concentric, mid-range only. Pump = +20% cross-section for 5 min; gone within 30–60 min.

= Henselmans PTC Physique Sports / Contest Preparation module (2021). References: Sherman et al. (1981), Roedde et al. (1986), James et al. (2001), Tarnopolsky et al. (1995, 2001), Walker et al. (2000), Rogacz et al. (1990). Division ratings: Fagerli, Norton, Wilson & Henselmans survey.

Progress Tracker

Track your visual and measurable progress over time

0

Checkpoints logged

—

Total weight change

—

Waist change (belly button)

—

Next checkpoint due

+ New Checkpoint

PROGRESS PHOTOS

Tips for accurate comparison photos:

Same lighting, same time of day (morning is best), same poses each time. Wear the same clothes or minimal clothing. Stand relaxed — don't flex or suck in. Photos are stored on your device only.

📷

Front

Relaxed

FRONT

📷

Side

Relaxed

SIDE

📷

Back

Relaxed

BACK

Checkpoint Date

Bodyweight (kg)

Notes (optional)

BODY MEASUREMENTS (cm)

Measure in the morning before eating. Relax the muscle being measured. Record both sides where applicable.

Site	L / Single	R
Bicep Flexed mid-upper arm
Chest Nipple line, exhale		—
Waist (2″ above) 2 inches above belly button		—
Waist (navel) At belly button — key metric		—
Waist (2″ below) 2 inches below belly button		—
Hip Widest point		—
Thigh Mid-thigh, relaxed
Calf Widest point, standing

📐

Need to measure body fat with calipers?

The 7-site caliper calculator lives in Measurements

Cycle Tracker

Understand how your cycle affects your weight, hunger, and energy

Female clients

💡

Understanding your cycle removes so much unnecessary stress. Weight can fluctuate 1–4kg across a cycle due to water retention — none of it is fat. Cravings in the luteal phase are physiological, not weakness. This tool helps you work with your hormones, not against them.

CYCLE SETUP

First day of last period

Average cycle length (days)

Contraception / hormonal notes

Today's main symptom (optional)

YOUR CURRENT PHASE

Enter your last period date to see your current phase.

CYCLE WHEEL

THE 4 PHASES

NUTRITION GUIDANCE FOR YOUR PHASE

Set up your cycle above to see phase-specific nutrition guidance.

WEEKLY CHECK-IN INTEGRATION

When you submit your weekly check-in, the adjustment engine will automatically account for your cycle phase. Weight increases during the late luteal and menstrual phases will be flagged as likely water retention — not fat gain — so macros won't be incorrectly reduced.

No check-in flags active.

CYCLE LOG

Your cycle history will appear here once you start logging.

Diet Phase Planner

Long-term periodization · Phase sequencing · Weight trajectory · Macro preview per phase

📊

Diet periodization means strategically sequencing Mass Gain, Maintenance, Cut, and Minicut phases over months or years to reach your long-term goal. The engine below uses Henselmans phase-transition rules and your current stats to map the optimal route.

SHORT-TERM GOAL

What do you want to achieve in the next 8–16 weeks?

Primary short-term goal

Target weight in 12 weeks (kg)

Target BF% in 12 weeks

LONG-TERM GOAL

Where do you ultimately want to be? The planner will map the full phase sequence to get you there.

Ultimate goal type

Long-term target weight (kg)

Long-term target BF%

Plan start date

📅

No diet plan yet

Fill in your goals above and tap "Generate Plan" to get a personalised roadmap.

Dandruff & Scalp Health

Week 17 · Malassezia, seborrheic dermatitis & evidence-based treatment [Henselmans PTC · Borda & Wikramanayake 2015]

Non-examined topic

50%

Adults affected

Dandruff prevalence (US)

1–3%

Seborrheic dermatitis

General adult population

Malassezia

Root cause fungus

Yeast-like; feeds on sebum

Days

Time to clear

With correct shampoo

DANDRUFF SEVERITY ASSESSMENT

Distinguish simple dandruff from seborrheic dermatitis and receive a personalised treatment protocol. Based on Borda & Wikramanayake (2015) classification criteria and Henselmans PTC treatment hierarchy.

Flaking severity (0–4)

0 = none · 4 = heavy visible flaking on clothes

Itching severity (0–4)

0 = none · 4 = constant disruptive itch

Affected locations

Visible redness / inflammation

Onset & pattern

Fill in your symptoms to receive a personalised assessment and treatment protocol.

ANTI-DANDRUFF SHAMPOO INGREDIENT SELECTOR

Not all active ingredients suit every person. Hair colour, beard goals, and prior shampoo history all affect optimal choice. Top 3 ingredients ranked by evidence and compatibility. [Borda & Wikramanayake 2015]

Hair colour

Condition to treat

Also treating beard area?

Previous treatment resistance

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💧 Universal usage protocol: Lather liberally into hair/scalp · Leave in 3–5 minutes · Rinse · Use daily until clear for several days, then taper 2–3×/week → 1×/week maintenance · If efficacy drops, switch to different active ingredient · Oral antifungals (itraconazole, terbinafine) = last resort, dermatologist only — systemic side-effects.

MALASSEZIA TRIGGER REFERENCE

Factors that exacerbate dandruff and seborrheic dermatitis. Explains winter prevalence and why stress worsens skin conditions. [HL PTC]

DANDRUFF vs SEBORRHEIC DERMATITIS

Comparison adapted from Borda & Wikramanayake (2015). Both share a fungal root cause but differ significantly in presentation and treatment intensity.

⚕️ Refer to dermatologist if: no shampoo response at 4 weeks · worsening symptoms · crusting / oozing / bleeding · severe itch with thick scale (may need short-course potent topical corticosteroid + antifungal per NHS SD decision tree).

BEARD DANDRUFF PROTOCOL

"Beard itch" is most often seborrheic dermatitis of the beard area — essentially facial dandruff. Requires specific ingredient selection because some antifungals have anti-androgenic effects that can reduce beard fullness with prolonged use.

Do you have a beard?

Beard goal

Beard area severity

Using beard oil / balm?

Select options to see your personalised beard dandruff protocol.

Mechanism: Malassezia feeds on fatty acids in sebum and topical oils. Ketoconazole's anti-androgenic activity (5α-reductase inhibition → less DHT) may reduce beard growth with prolonged facial use. Potent topical corticosteroids are contraindicated on face/beard (skin atrophy risk) — max 4 weeks even if prescribed. [Borda & Wikramanayake 2015 · NHS SD Decision Tree]

Hair Loss

Week 18 · Telogen effluvium · Alopecia areata · Androgenetic alopecia & DHT [Henselmans PTC 2021]

Non-examined topic

70%

Men — lifetime AGA

40% in women

90%

White males by 80

50% by their 40s

DHT

Root cause of AGA

Via 5α-reductase

1.7%

Alopecia areata risk

Lifetime prevalence

HAIR LOSS TYPE CLASSIFIER

Distinguish between the 3 main hair loss types based on pattern, onset, and pull test. Each has a different cause and treatment approach. Based on Henselmans PTC differential diagnosis algorithm.

Hair loss pattern

Pull test result

Onset timing

Scalp skin appearance

Sex

Select your hair loss characteristics to receive a differential diagnosis.

AGA TREATMENT LADDER

Personalised step-by-step treatment protocol for androgenetic alopecia based on sex, severity, beard goals, and risk tolerance. None offer a cure — all slow progression. [Henselmans PTC 2021]

Sex

AGA severity

Beard goal (men)

Sexual side-effect risk tolerance

Pregnant or planning pregnancy?

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TELOGEN EFFLUVIUM CAUSE CHECKER

Telogen effluvium is stress-triggered shedding. Onset is typically 2–3 months after the trigger. Treatment = address root cause. [HL PTC]

💡 Key facts: Diffuse shedding · Positive pull test (>10%) · Typically resolves in <6 months · Lost hair can regrow · Nigella sativa oil (thymoquinone) shows pilot study promise but is not established therapy. Address the root cause first.

AGA TREATMENT COMPARISON

Evidence-ranked comparison of all major treatments. No true cure exists — all slow progression. [Henselmans PTC 2021]

FINASTERIDE / MINOXIDIL DOSING GUIDE

Evidence-based dosing reference for the two most established pharmacological AGA treatments. Read all safety notes before use. Consult a physician before starting any DHT-blocking therapy.

Drug

Sex

Select a drug to see dosing details.

Tanning & UV Radiation

Week 19 · UV biology · Sun exposure sweet spot · Sunscreen reality · Spray tans [Henselmans PTC 2021]

Non-examined topic

50%

Sweet spot

Of your sunburn threshold

2h

Daily max

Above this = cancer risk ↑

UVB

Vitamin D source

Peaks midday · DNA-damaging

DHA

Spray tan active

Safe topical · Hazardous inhaled

PERSONALISED SUN EXPOSURE CALCULATOR

Calculates your optimal daily sun exposure range based on skin type, goal, location, and time of day. Sweet spot = ~50% of sunburn threshold. Based on Henselmans PTC tanning module and Fitzpatrick scale.

Fitzpatrick skin type

Primary goal

Latitude zone

Time of day

Season

Select your parameters to calculate optimal sun exposure.

REAL-WORLD SPF CALCULATOR

Most people apply sunscreen at ~25% of the required 2mg/cm² density. Real-world protection = ⁴√(label SPF) at normal application. This tool shows your actual protection level. [Henselmans PTC 2021]

Label SPF on your sunscreen

Application density

Sunscreen type

Conditions (reduce further)

Adjust inputs to calculate your real-world SPF.

UVA vs UVB QUICK REFERENCE

Understanding which UV type does what determines when and how to tan safely. [HL PTC]

TANNING METHOD COMPARISON

Ranked by safety, tanning effect, vitamin D production, and practical considerations. [HL PTC]

VITAMIN D PRODUCTION GUIDE

Sun-derived vitamin D is far more effective than supplementation — equivalent exposure raises serum levels 4× more than 1,000 IU D3 capsule. No toxicity risk from sun (production self-regulates). Protect face — it contributes little vitamin D but has highest damage + cancer sensitivity. [Holick 2008]

Rule of Nine — body surface area

Key rules

Take-home checklist

AAS & Hormones

Sex hormone physiology · On-cycle management · PCT · SARMs · Bloodwork

Harm reduction Evidence-based

⚕️

Purpose of this module: This is not a guide on how to use AAS. It is a harm-reduction and education resource — enabling coaches to inform clients about risks and help mitigate them where AAS use is already occurring. All pharmacological interventions require medical supervision. AAS are illegal in many jurisdictions without a prescription.

4–9mg

T/day (healthy male)

Endogenous production

54%

Competitive BBers on AAS

>90% professional level

250–500IU

hCG every other day

Prevents testicular shutdown

20mg

Tamoxifen (PCT)

Per day post-cycle

HPG AXIS — SEX HORMONE CASCADE

The hypothalamic-pituitary-gonadal axis governs sex hormone production in both sexes. AAS suppress this cascade via negative feedback. [HL PTC — exam-relevant]

BLOODWORK REFERENCE RANGES

Mayo Clinic / 120-lab US survey reference ranges for monitoring hormone status pre-, on-, and post-cycle. Free testosterone is the primary diagnostic marker for men. [HL PTC]

Always defer to the reference range provided by your specific laboratory — calibration methods vary significantly.

BLOODWORK INTERPRETER

Enter bloodwork values to assess hormone status and flag out-of-range markers. Reference ranges from Mayo Clinic / HL PTC. For men: free testosterone is the key post-cycle recovery indicator.

Sex

Timing

Total Testosterone (ng/dL)

Free Testosterone (pg/mL)

Estradiol (pg/mL)

HDL Cholesterol (mg/dL)

Hematocrit (%)

SHBG (nmol/L)

Enter bloodwork values to see interpretation.

ON-CYCLE PROTOCOL — hCG

hCG (LH analog) maintains testicular size, fertility, and function during AAS suppression. Used on-cycle only — NOT during PCT. [HL PTC]

POST-CYCLE THERAPY — SERMs

SERMs block estrogen receptors at the hypothalamus, lifting negative feedback and restoring LH/FSH → testosterone production. Men only — SERMs not effective in women. [HL PTC]

SARMs REALITY CHECK

SARMs (Selective Androgen Receptor Modulators) are marketed as safer AAS alternatives. The evidence says otherwise. Summary of Dalton et al. (2011) — ostarine/MK-2866 — and Basaria et al. (2013) — LGD-4033. [HL PTC]

Supplements Evidence

Evidence-based ergogenics · Creatine · Caffeine · Pre-workouts & more

Evidence-based

3–5g

Creatine daily

Most evidence-backed supp

3–6mg/kg

Caffeine dose

Pre-workout 30–60 min

2–3

Truly effective supps

Most are marketing noise

90%

Supps: weak evidence

Most fail RCT scrutiny

SUPPLEMENT EVIDENCE RATER

Evidence-based ratings for the most commonly used sports supplements, based on Henselmans PTC 2021 and ISSN Position Stands. Click any supplement for detailed notes on mechanism, dosing, and caveats.

CREATINE — THE GOLD STANDARD

The single most evidence-backed ergogenic supplement available. Increases phosphocreatine stores → faster ATP resynthesis → more reps / power output → greater training stimulus → more muscle. [HL PTC]

CAFFEINE PROTOCOL BUILDER

Caffeine is the second most evidence-supported ergogenic. Builds personalised dosing and timing protocol based on bodyweight and tolerance. [HL PTC]

Bodyweight (kg)

Caffeine tolerance

Goal

SUPPLEMENT STACK EVALUATOR

Select a client goal and training phase to see the evidence-based supplement priority list — ranked from highest to lowest ROI. Only supplements with at least moderate evidence are included. [HL PTC]

Primary goal

Diet quality

Sun exposure / latitude

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COMMON SUPPLEMENT MYTHS

The supplement industry is a multi-billion dollar market built largely on weak evidence and marketing. Here are the most pervasive myths debunked with PTC science. [HL PTC]

Explore Features

Everything NutriCoach has to offer — tap any card to dive in.

JOURNEY & PLANNING

📊

Phases

Set up fat loss, muscle gain, or maintenance phases

📝

Meal Ideas

AI-generated daily meal plans that hit your targets

📅

Diet Roadmap

Your full nutrition roadmap from start to finish

🔄

Long-Term Plan

Advanced periodisation across fat loss, muscle gain, and maintenance

BODY & NUTRITION

📐

Measurements

Track body measurements, body fat, and progress photos

🛒

Shopping List

Generate a shopping list from your meal plan

💊

Supplements

Evidence-based supplement recommendations

🍕

Flexible Eating

Intuitive eating strategies and hunger management

🔬

Vitamins & Minerals

Check if you're getting enough essential nutrients

🌙

Cycle Tracking

Adapt nutrition and training around your menstrual cycle

TOOLS

🔢

Calorie Calculator

Estimate your daily calorie needs and ideal macros

🩺

Health

Health markers and screening tools

🧘

Lifestyle

Sleep, stress, and recovery guidance

SPECIALIST MODULES

🥑

Keto

Ketogenic diet tools and guidance

🏆

Contest Prep

Peak week, water/sodium, and stage preparation

✨

Acne & Skin

Nutrition strategies for skin health

🔎

Cellulite

Evidence-based approaches to cellulite

💇

Hair Loss

Nutritional factors in hair health

🧴

Dandruff

Diet and dandruff management

☀️

Tanning & UV

Sun exposure and skin protection

💉

Hormones & PEDs

Harm reduction guidance for performance substances

🧪

Supplements+

Advanced supplement deep-dives

My Profile

Update your personal details — changes will recalculate your targets

Personal Information

Full Name

Sex

Age

Height (cm)

Weight (kg)

Body Fat % (optional)

Activity Level

Training

Sessions per week

Session duration (min)

Dietary Preferences

Diet type

Meals per day

Which days do you train?

Training days automatically get higher-calorie targets — no need to pick an intensity each morning.

Your body.Your data. Your coach.

Welcome 👋

Your body.Your data. Your coach.

Welcome 👋

Tracking Settings