Skip to content
Scrollchart
🥗

Free Animated Nutrition Diagrams

Macros, micros, food science, diet protocols, body composition. The mechanisms that move the needle.

306 live For: Nutrition bloggers · Dietitians · Weight-loss sites · Diet-protocol sites · Recipe blogs

Animated nutrition library covering protein synthesis, glycemic response, fiber and gut health, satiety hormones, calorie balance, and every major diet protocol (keto, carnivore, paleo, Mediterranean, vegan, fasting). For nutrition bloggers, dietitians, weight-loss sites, and recipe blogs that need to show how food actually works in the body.

What this is
Free, embeddable, animated diagrams covering nutrition topics (protein, carbohydrates, dietary fats, vitamins & minerals, and more).
Who uses it
Nutrition bloggers · Dietitians · Weight-loss sites · Diet-protocol sites · Recipe blogs
How to embed
Copy one line of HTML per diagram. No signup. No watermark. Works in WordPress, Webflow, Ghost, Substack, plain HTML.
Diagrams in this category
306 live (total in catalog: 306).
License
Free forever. The diagram and editorial explainer text are served from scrollchart.com so they can be updated over time to reflect new research.
URL
scrollchart.com/categories/nutrition
Highlights

What you will find here

  • Macros: protein, carbs, fats with mechanism cascades
  • Diet protocols: keto, carnivore, paleo, Mediterranean, vegan, fasting
  • Weight loss and weight gain mechanisms
  • Body composition and recomposition
  • Gut microbiome, fiber, and satiety hormones
Sub-categories

14 topic areas in Nutrition

Protein

Protein synthesis, leucine threshold, distribution, sources, DIAAS.

27 live
Carbohydrates

Glycemic response, insulin, glycogen, simple vs complex.

26 live
Dietary fats

Saturated/MUFA/PUFA, omega ratios, trans fats, cholesterol pathway.

24 live
Vitamins & minerals

Each major vitamin and mineral with deficiency curves and food sources.

28 live
Fiber & gut health

Soluble vs insoluble, SCFAs, microbiome diversity, fermentation.

20 live
Hydration & electrolytes

Fluid balance, sodium/potassium/magnesium, dehydration curves.

16 live
Meal timing & fasting

16/8, OMAD, ADF, autophagy timing, refeed windows.

19 live
Calorie balance & TDEE

BMR, TEF, NEAT, EEE, deficit/surplus math, adaptive thermogenesis.

17 live
Body composition

Fat distribution, recomp, set-point, leptin curves.

16 live
Diet protocols

Keto, carnivore, paleo, Mediterranean, vegan, DASH, low-FODMAP, Whole30.

41 live
Food science & tradeoffs

Cooking effects on nutrients, antinutrients, food matrix, processing levels.

21 live
Sports nutrition

Pre/intra/post workout, carb timing, protein distribution, hydration.

21 live
Weight loss mechanisms

Plateaus, set-point, hunger hormones, sustainable rates.

18 live
Weight gain & bulking

Lean bulk math, hyperphagia, muscle:fat partitioning.

12 live
Catalog

Browse Nutrition diagrams

All categories →

Diet protocols 41 live

Keto, carnivore, paleo, Mediterranean, vegan, DASH, low-FODMAP, Whole30.

Nutrition Rich

How Keto Works

Carbs under 50g/day, glycogen empties, the liver shifts to ketones, brain and muscle adapt to fat fuel.
Nutrition Medium

Keto: Before and After Metabolic Profile

Insulin floors, triglycerides drop, HDL rises, blood glucose stabilizes, LDL response varies.
Nutrition Simple

Keto Food Allowances

Eat: meat, eggs, fatty fish, leafy greens, oils, low-carb dairy. Avoid: grains, sugar, most fruit, starchy veg.
Nutrition Medium

How Carnivore Works

Animal foods only. Drives extreme insulin/inflammation reduction at the cost of fiber, polyphenols, and microbiome diversity.
Nutrition Medium

Carnivore: Before and After

Inflammation markers, insulin, and digestive symptoms often drop sharply. Micronutrient panel shifts toward animal-source pattern.
Nutrition Simple

Carnivore Food Allowances

Tier 1: meat, fish, eggs, salt, water. Tier 2 add dairy. Tier 3 add a few plant exceptions.
Nutrition Medium

How Paleo Works

Eat what pre-agricultural humans ate: meat, fish, vegetables, fruits, nuts, seeds. Skip grains, legumes, dairy, refined sugar.
Nutrition Medium

Paleo: Before and After

Average improvements in weight, BP, triglycerides, HbA1c. Magnitude smaller than keto, larger than baseline Western.
Nutrition Simple

Paleo Food Allowances

Yes: meat, fish, eggs, vegetables, fruits, tubers, nuts. No: grains, legumes, dairy, sugar, processed oils.
Nutrition Medium

How the Mediterranean Diet Works

High in EVOO, fish, vegetables, legumes, whole grains, moderate wine. The most-evidenced diet for cardiovascular health.
Nutrition Medium

Mediterranean: Before and After

Lipids improve modestly, BP drops, inflammation falls, cardiovascular events drop ~30% in PREDIMED.
Nutrition Simple

Mediterranean Food Allowances

Daily: vegetables, fruits, EVOO, whole grains, legumes. Weekly: fish, eggs, poultry. Monthly: red meat, sweets.
Nutrition Rich

How a Vegan Diet Works

No animal foods. High fiber, polyphenols, and vegetable matrix. Requires planning for B12, omega-3, iron, zinc, leucine.
Nutrition Medium

Vegan: Before and After

LDL and weight tend to fall. B12, ferritin, omega-3 indices need monitoring without supplementation.
Nutrition Simple

Vegan Food Allowances

All plant foods welcome. Strategic emphasis on legumes, soy, fortified foods, nuts, seeds, and dark greens.
Nutrition Medium

How a Whole-Food Plant-Based Diet Works

Mostly whole plants, minimal oil, no refined sugar. Different from veganism: junk-food-vegan is excluded.
Nutrition Medium

WFPB: Before and After

Sharp LDL drop, weight loss, blood-pressure improvement, often blood-glucose normalization.
Nutrition Simple

WFPB Food Allowances

Whole grains, legumes, vegetables, fruits, nuts, seeds, herbs, spices. No oil, no refined anything.
Nutrition Medium

How 16/8 Intermittent Fasting Works

16-hour fast, 8-hour eating window. Insulin floors most of the day, glycogen stays half-loaded, autophagy modest.
Nutrition Medium

16/8: Before and After

Modest weight loss, improved insulin sensitivity, often better appetite control. Less dramatic than ADF or OMAD.
Nutrition Simple

16/8: What to Eat

Quality of the eating-window meals matters. Two protein-anchored meals with vegetables and balanced macros.
Nutrition Medium

How OMAD Works

One large meal in a 1-hour window. Drops insulin to baseline for 23 hours, raises catecholamines and GH meaningfully.
Nutrition Medium

OMAD: Before and After

Faster weight loss than 16/8 in head-to-head trials, with greater hunger swings. Adherence is the rate-limiter.
Nutrition Simple

OMAD: What the One Meal Should Be

Hit protein target (40-50g), three vegetables, healthy fats, complex carbs to taste. Density matters more than volume.
Nutrition Rich

How Alternate-Day Fasting Works

Full or near-zero-calorie day every other day. Drives the deepest weekly insulin and metabolic-state oscillation of the IF family.
Nutrition Medium

ADF: Before and After

Comparable weight loss to daily deficit but greater insulin sensitivity and visceral fat reduction in trials.
Nutrition Simple

ADF: Eat-Day and Fast-Day Patterns

Eat days: nutrient-dense maintenance. Fast days: 0-500 kcal, mostly water, broth, electrolytes.
Nutrition Medium

How DASH Works

High potassium, magnesium, calcium, fiber. Low sodium and saturated fat. Designed to lower blood pressure.
Nutrition Medium

DASH: Before and After

SBP/DBP down 8-14/3-6 mmHg, LDL falls modestly, weight drops if calories controlled.
Nutrition Simple

DASH Food Allowances

Generous: vegetables, fruits, low-fat dairy, whole grains, nuts. Limited: red meat, sweets, sodium.
Nutrition Medium

How Whole30 Works

30-day strict elimination of grains, legumes, dairy, sugar, alcohol, additives. A diagnostic reset, not a forever diet.
Nutrition Simple

Whole30 Food Allowances

Yes: meat, seafood, eggs, vegetables, fruit, nuts, healthy fats. No: grains, legumes, dairy, sugar, alcohol.
Nutrition Rich

How Low-FODMAP Works

Eliminate fermentable short-chain carbs that draw water and produce gas in the small intestine. IBS first-line dietary therapy.
Nutrition Simple

Low-FODMAP Food Allowances

Avoid wheat, onion, garlic, beans, milk, apples, stone fruit, polyol sweeteners. Many alternatives exist.
Nutrition Medium

The Low-Carb Spectrum

From mild reduction (150g) to keto (<50g) to carnivore (~0g). Where each level shifts metabolism.
Nutrition Medium

How the Zone Diet Works

40/30/30 carb/protein/fat ratio at every meal, designed to keep insulin in the "zone."
Nutrition Medium

How the MIND Diet Works

Hybrid of Mediterranean and DASH targeted at brain aging. Berries, leafy greens, nuts, fish, EVOO, whole grains.
Nutrition Simple

MIND Diet Food Allowances

Daily: leafy greens, other vegetables, whole grains, nuts, EVOO. Weekly: berries, fish, beans, poultry. Avoid: butter, cheese, sweets, fried food.
Nutrition Medium

The Lean Mass Hyperresponder

A subset of lean low-carb dieters see LDL climb sharply while HDL rises and triglycerides fall. Cause and risk debated.
Nutrition Rich

Diet Comparison Grid

Keto, carnivore, paleo, Mediterranean, vegan, DASH, Whole30 across allowed foods, mechanisms, target outcomes.
Nutrition Medium

Mediterranean Diet Pyramid

Daily base: vegetables, fruit, grains, olive oil. Weekly: fish, poultry, eggs. Monthly: red meat. PREDIMED: -30% major CV events.

Vitamins & minerals 28 live

Each major vitamin and mineral with deficiency curves and food sources.

Nutrition Rich

The Generic Deficiency Curve

Below RDA: function impaired. RDA-to-UL: optimal range. Above UL: toxicity rises. Each nutrient has its own shape.
Nutrition Medium

Vitamin D Status Curve

Below 20 ng/mL: deficient. 30-50: sufficient. Above 100: risk rises. The classic U-shape.
Nutrition Rich

Iron Deficiency Cascade

Stores deplete first (ferritin falls), then transport (transferrin saturation drops), then RBC production fails. Anemia is stage three.
Nutrition Rich

B12 and Folate in Methylation

B12 and folate cycle one-carbon units. Deficiency in either disrupts homocysteine, DNA synthesis, and neural function.
Nutrition Medium

Vitamin D Skin Synthesis

UVB converts 7-dehydrocholesterol to D3 in the skin. Latitude, season, melanin, and sunscreen all gate the rate.
Nutrition Medium

Vitamin K2 and D3 Synergy

D3 absorbs calcium. K2 directs it to bone, not arteries. Together they outperform either alone.
Nutrition Simple

Heme vs Non-Heme Iron

Heme iron from animal sources absorbs at 15-35%. Plant non-heme absorbs at 2-20% and modulated by inhibitors.
Nutrition Medium

Iron Absorption Modulators

Vitamin C: enhances 3x. Tea tannins, calcium, phytates: inhibit. Timing meals matters.
Nutrition Rich

B12 Absorption Pathway

B12 needs intrinsic factor from parietal cells, then absorbs in the terminal ileum. Two failure points.
Nutrition Medium

Folate vs Folic Acid

Natural folate is reduced. Folic acid is synthetic and oxidized. Conversion via DHFR is rate-limited.
Nutrition Medium

MTHFR Variants

C677T homozygotes convert folic acid 30-70% slower. Methylfolate bypasses the bottleneck.
Nutrition Medium

Magnesium: 300+ Reactions

ATP cofactor, muscle relaxation, sleep architecture, glucose handling, vascular tone, bone density.
Nutrition Simple

Magnesium Forms Compared

Glycinate, citrate, malate: well-absorbed. Oxide: cheap but poorly absorbed. Threonate: brain-targeting.
Nutrition Medium

Zinc-Copper Balance

High zinc supplementation depletes copper via competition for the same transporter. Watch the ratio.
Nutrition Medium

Sodium J-Curve

Both very low and very high sodium correlate with worse outcomes. The middle band is wide.
Nutrition Simple

Potassium and Blood Pressure

Each 1g increase in daily potassium drops systolic BP ~2-3 mmHg. The dose-response is nearly linear.
Nutrition Medium

Calcium Bone Balance

Bone deposits and resorbs constantly. Net balance depends on calcium, vitamin D, K2, protein, and load.
Nutrition Simple

Vitamin C Saturation

Plasma saturates around 200 mg/day intake. Above that, more is excreted than absorbed.
Nutrition Simple

Fat-Soluble vs Water-Soluble Vitamins

A, D, E, K store in fat tissue. B-complex and C clear in urine. Storage shapes toxicity risk.
Nutrition Medium

Iodine and Thyroid

Iodine goes into T4. T4 converts to active T3 in tissues. Deficiency stalls the entire endocrine line.
Nutrition Medium

Selenium and Glutathione Peroxidase

Selenium is the catalytic core of GPx, the body cell's key antioxidant enzyme.
Nutrition Simple

Choline Adequate Intake

Most adults under-consume choline. Eggs and liver dominate; plant foods supply small amounts.
Nutrition Medium

Retinol vs Beta-Carotene

Retinol is preformed and active. Beta-carotene must be cleaved, with poor and variable conversion.
Nutrition Medium

Food vs Supplement Bioavailability

Food matrix often beats isolated supplements. Sometimes the supplement wins. It depends.
Nutrition Rich

Antioxidant Defense Redundancy

Vitamin C, vitamin E, glutathione, SOD, catalase, GPx form an interconnected defense network.
Nutrition Simple

Most Common Global Deficiencies

Iron, vitamin D, B12, magnesium, iodine, zinc, vitamin A. Each with prevalence and at-risk groups.
Nutrition Medium

RDA by Life Stage

Pregnancy lifts iron, folate, choline, iodine. Lactation lifts choline and zinc. Aging shifts B12 needs.
Nutrition Medium

Most Nutrient-Dense Foods

Liver, oysters, sardines, dark leafy greens, eggs, herbs. Calorie-light, micronutrient-heavy.

Protein 27 live

Protein synthesis, leucine threshold, distribution, sources, DIAAS.

Nutrition Rich

Protein Synthesis Cascade

Dietary protein digests to amino acids, leucine triggers mTORC1, ribosomes translate new contractile and structural protein.
Nutrition Medium

The Leucine Threshold

Below ~2.5g leucine MPS barely budges. Above it the response saturates near maximum.
Nutrition Medium

Protein Distribution Across Meals

Four moderate protein meals beat one large one for total daily MPS.
Nutrition Medium

DIAAS Protein Quality Ranking

Whey, milk, eggs at the top. Soy in the middle. Most plant proteins below 1.0.
Nutrition Simple

Daily Protein Target by Bodyweight

0.8 g/kg sedentary, 1.6-2.2 g/kg trained. Bodyweight curves with target bands.
Nutrition Medium

Plant vs Animal Protein

Animal sources win on leucine density and DIAAS; plants win on fiber and phytonutrient context.
Nutrition Simple

The Nine Essential Amino Acids

Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine.
Nutrition Medium

BCAAs vs EAAs

Leucine alone triggers MPS but cannot sustain it without the other eight EAAs.
Nutrition Medium

Collagen vs Whey for MPS

Collagen is glycine-proline rich but leucine-poor: useful for connective tissue, weak for muscle.
Nutrition Medium

Casein vs Whey Absorption Curves

Whey peaks at 90 minutes and clears by 4 hours. Casein is a slow drip across 6-7 hours.
Nutrition Medium

Nitrogen Balance

Intake minus excretion: positive means anabolism, negative means catabolism, zero means maintenance.
Nutrition Simple

The Anabolic Window Reconsidered

The post-workout window is 4-6 hours wide, not 30 minutes. Total daily protein matters far more.
Nutrition Simple

Thermic Effect of Protein

Protein burns 20-30% of its calories in digestion. Fat burns 0-3%. Carbs sit between.
Nutrition Medium

Protein and Satiety

Protein dampens ghrelin and lifts PYY/GLP-1 longer than carbs or fat at equal calories.
Nutrition Medium

The Protein Leverage Hypothesis

When protein density falls, total food intake rises until protein needs are met.
Nutrition Medium

High Protein and Kidney Function

In healthy kidneys, high protein raises GFR transiently with no long-term harm.
Nutrition Medium

IGF-1 and Dietary Protein

Higher protein, especially from animal sources, raises IGF-1. Useful for growth, debated for longevity.
Nutrition Medium

Protein Pacing for Older Adults

Anabolic resistance lifts the per-meal threshold to ~40g for adults over 60.
Nutrition Medium

Protein in a Cut Preserves Lean Mass

Higher protein intake during a deficit shifts the loss ratio toward fat, away from lean tissue.
Nutrition Simple

Whey Isolate vs Concentrate vs Hydrolysate

Concentrate is 80% protein with lactose. Isolate is 90%+ with minimal lactose. Hydrolysate is pre-cleaved and fastest.
Nutrition Simple

Cost per 30g Complete Protein

Eggs, milk, lentils, chicken, beef, salmon, whey, graded by dollars per 30g protein.
Nutrition Simple

Common Protein Myths Debunked

Six grid cells: the 30g cap myth, kidney damage, bone leaching, late-night casein, BCAAs, and "too much".
Nutrition Medium

Protein Quality: PDCAAS and DIAAS Compared

DIAAS replaces PDCAAS as the gold standard. Whey, egg, and milk score above 1.0. Most plant proteins do not.
Nutrition Medium

Leucine per 30g Protein: Plant vs Animal

Whey leads at 3g leucine per 30g dose. Most plant proteins fall short of the 2.5g MPS threshold.
Nutrition Simple

Satiety Index by Macronutrient

Protein scores highest on satiety, followed by fiber, then fat, then refined carbs.
Nutrition Medium

Macro Split: Cutting vs Bulking

Protein stays at 2.2g/kg in both phases. Carbohydrate varies most; fat stays above 0.5g/kg for hormones.
Nutrition Medium

Anabolic Window: MPS Stays Elevated 24-48h

Muscle protein synthesis remains elevated for 24-48 hours post-training, debunking the 30-minute window myth.

Carbohydrates 26 live

Glycemic response, insulin, glycogen, simple vs complex.

Nutrition Rich

Glycemic Response Curve

Blood glucose rises after a carb meal, insulin chases it, both return to baseline. Shape depends on the food.
Nutrition Medium

Glycemic Index vs Glycemic Load

GI ranks the food, GL accounts for portion. Watermelon is high-GI but low-GL.
Nutrition Rich

Insulin-Glucose Feedback Loop

Glucose triggers insulin from beta cells; insulin opens GLUT4 transporters; glucose drops; insulin falls.
Nutrition Medium

Glycogen Storage: Liver and Muscle

Liver holds ~100g (systemic). Muscles hold ~400g (local-use only). Both refill after carb meals.
Nutrition Simple

Simple vs Complex Carbs

Mono/disaccharides spike fast. Starches are slower. Fiber slows everything further.
Nutrition Rich

Fructose vs Glucose Metabolism

Glucose is general fuel. Fructose is liver-only. Different transporter, different fate.
Nutrition Medium

Starch Digestion Cascade

Salivary amylase, pancreatic amylase, brush-border maltase. Three stops to free glucose.
Nutrition Medium

CGM Meal Comparison

Real continuous-glucose traces for a soda, a bagel, oatmeal, and a steak-and-veg dinner.
Nutrition Medium

Reactive Hypoglycemia

A heavy carb spike triggers an oversized insulin release, dropping glucose below baseline.
Nutrition Rich

Insulin Resistance Progression

Compensatory hyperinsulinemia, then beta-cell strain, then fasting glucose drift, then T2D.
Nutrition Simple

Fiber Flattens the Glucose Curve

Soluble fiber slows gastric emptying and absorption: lower peak, longer tail.
Nutrition Medium

Resistant Starch and SCFAs

Resistant starch escapes small-intestine digestion, ferments in the colon, fuels colonocytes.
Nutrition Medium

Endurance Carb Loading

Three days of high-carb intake doubles muscle glycogen and pushes back the wall.
Nutrition Medium

Fasted Glycogen Depletion

Liver glycogen empties in 18-24 hours of fasting. Muscle holds longer if untrained.
Nutrition Medium

Glycogen Supercompensation

Deplete with exercise, refill with carbs, stores rise above baseline for 24 to 48 hours.
Nutrition Simple

Sugar vs Starch: Same Glucose, Different Speed

A teaspoon of sugar and a slice of bread deliver similar glucose, the bread just takes longer.
Nutrition Rich

Carbs to Ketones Transition

Three days under 50 g carbs depletes glycogen, ramps fat oxidation, and lifts ketones into the 0.5 to 3 mmol/L range.
Nutrition Rich

Fructose to Fatty Liver

Excess fructose drives hepatic de novo lipogenesis, building triglycerides faster than the liver can export them.
Nutrition Medium

Glucose Absorption Ceiling

The gut absorbs ~60g glucose per hour. Adding fructose lifts this to ~90g via a second transporter.
Nutrition Medium

Where Glucose Goes After a Meal

Muscle 60-70%, liver 20-30%, brain ~5%, adipose <5%. The split shifts with insulin sensitivity.
Nutrition Simple

Carb Quality Spectrum

Refined sugar at one end, leafy greens at the other. Whole grains and tubers in between.
Nutrition Medium

Low-Carb vs Low-Fat RCT Outcomes

Matched-calorie trials show similar weight loss. Adherence and individual response decide.
Nutrition Medium

Glycemic Load vs Glycemic Index

GI measures speed, GL measures impact. A watermelon is high GI but low GL.
Nutrition Simple

Sugar Substitutes: Glycemic Impact

Sucrose GI 65. Xylitol GI 7. Most non-nutritive sweeteners produce no glycemic response.
Nutrition Medium

Carbohydrate Timing Around Training

Pre-workout carbs prime glycogen. Post-workout carbs restore it. Timing affects recovery speed not just fat.
Nutrition Rich

Ketogenic Adaptation Timeline

Glycogen depletes days 1-3. Keto-flu hits. Fat adaptation arrives by week 4. Performance recovers.

Dietary fats 24 live

Saturated/MUFA/PUFA, omega ratios, trans fats, cholesterol pathway.

Nutrition Rich

Fatty Acid Family Tree

Saturated, monounsaturated, polyunsaturated, trans. Branches by chain length and double-bond position.
Nutrition Medium

Omega-3 to Omega-6 Ratio

Ancestral diets ran 1:1 to 1:4. Modern Western diets run 1:15 to 1:25. The ratio modulates inflammation tone.
Nutrition Rich

Saturated Fat to LDL Cholesterol

Saturated fat downregulates hepatic LDL receptors, raising serum LDL-C. The effect is real and dose-dependent.
Nutrition Simple

Cooking Oil Smoke Points

Avocado and refined olive: high. Butter: medium. Flaxseed: low. Match the oil to the heat.
Nutrition Medium

ALA to EPA/DHA Conversion

Plant ALA converts to EPA at 5-10% efficiency, to DHA at less than 1%. Direct sources beat conversion.
Nutrition Medium

MCTs vs LCTs

Medium-chain fats absorb directly into portal circulation and oxidize fast. Long-chain go via lymph.
Nutrition Rich

LDL-C, LDL-P, and ApoB

Total LDL cholesterol is one number. Particle count and ApoB tell the atherogenic story better.
Nutrition Medium

Trans Fats and Endothelium

Industrial trans fats raise LDL, lower HDL, and damage endothelial function. Banned in many countries for good reason.
Nutrition Simple

Swapping SFA for MUFA

Replacing 5% of calories from saturated with monounsaturated fat cuts LDL ~10 mg/dL on average.
Nutrition Medium

Oxidation Stability Spectrum

Saturated and MUFA resist oxidation. PUFA oxidizes readily. Heat and time multiply the effect.
Nutrition Simple

Olive Oil Grades

Extra-virgin: cold-pressed, high polyphenol. Refined: heat-treated, neutral. Pomace: solvent-extracted.
Nutrition Medium

The Seed Oil Debate

High omega-6 PUFA, high oxidation potential vs neutral cardiometabolic markers in trials. The case both ways.
Nutrition Rich

Dietary Fat Absorption

Bile emulsifies, pancreatic lipase cleaves, micelles deliver, enterocytes repackage as chylomicrons.
Nutrition Rich

Cholesterol Pathway Overview

Diet, hepatic synthesis, biliary recycling, and statins point. Where each lever pulls.
Nutrition Medium

Fish Oil Dose-Response

Triglyceride-lowering scales linearly with EPA+DHA dose up to ~4g/day. CV-benefit dose-response is steeper.
Nutrition Simple

Fat Energy Density

Fat is 9 kcal/g, double protein and carbs at 4 kcal/g. The same volume hides far more calories.
Nutrition Medium

Diet and Cell Membrane Composition

Membrane fatty-acid mix mirrors dietary intake over weeks. Omega-3 enrichment alters membrane fluidity.
Nutrition Simple

CLA in Dairy and Beef

Pasture-raised dairy and grass-fed beef carry 2-5x the CLA of grain-fed. Modest but measurable.
Nutrition Rich

Fat to Ketones

Beta-oxidation feeds acetyl-CoA into ketogenesis when carbs are scarce, producing BHB and acetoacetate.
Nutrition Rich

Omega-6 Membrane and Inflammation

Excess arachidonic acid in cell membranes fuels COX and LOX pathways. EPA competes for the same enzymes and produces weaker pro-inflammatory and pro-resolving products.
Nutrition Medium

Omega-6 : Omega-3 Ratio Across Eras

Paleolithic ratio was 1:1. Modern Western is 16:1. High omega-6 overwhelms delta-6-desaturase and shifts eicosanoid balance toward inflammation.
Nutrition Rich

Alcohol Metabolism Cascade

Ethanol to acetaldehyde via ADH, then to acetate via ALDH2. Acetaldehyde is toxic. NADH excess suppresses fat oxidation.
Nutrition Medium

Fasted Cardio vs Fed Cardio

Fasted state raises acute fat oxidation by 30-60% during exercise. 24-hour fat oxidation equalises. Fed state reduces muscle protein breakdown.
Nutrition Medium

Green Tea EGCG: Bioavailability and Fat Oxidation

EGCG peaks at 1.5h, half-life ~3h. Boosts 24h energy expenditure by 4% via COMT inhibition and norepinephrine.

Food science & tradeoffs 21 live

Cooking effects on nutrients, antinutrients, food matrix, processing levels.

Nutrition Rich

Cooking Effects on Nutrients

Heat denatures vitamin C and folate, gelatinizes starch, reduces antinutrients, and improves protein digestibility.
Nutrition Medium

NOVA Food Processing Spectrum

Group 1: unprocessed. Group 2: culinary ingredients. Group 3: processed. Group 4: ultra-processed. Risk rises sharply at group 4.
Nutrition Rich

The Food Matrix Effect

Whole almonds and almond butter deliver different calories. The matrix gates absorption.
Nutrition Rich

Maillard, Glycation, and AGEs

High heat plus protein plus sugar produces flavor compounds. The same chemistry produces age-promoting AGEs.
Nutrition Medium

Hyperpalatable Foods

Foods engineered to hit fat+sugar, fat+salt, or carb+salt thresholds bypass satiety mechanisms.
Nutrition Medium

Fermentation Process

Microbes consume sugars and produce acids, gases, and alcohol, while creating vitamins, breaking down antinutrients, and adding flavor.
Nutrition Simple

Sprouting and Soaking

Activates seed enzymes, breaks down phytates, increases B-vitamins, lowers GI of resulting flour.
Nutrition Medium

Oxidation of Fats in Cooking

Repeated frying generates aldehydes and oxidized lipids. Stable fats and short cook times limit damage.
Nutrition Medium

Organic vs Conventional Foods

Pesticide residue lower in organic. Nutrient content similar except for antioxidant phenolics, slightly higher in organic.
Nutrition Rich

Gluten and the Gut Network

Celiac: autoimmune. NCGS: symptomatic without antibodies. Most people: tolerated fine. Three populations, three responses.
Nutrition Medium

Lactose Intolerance Mechanism

Lactase production declines after weaning in most adults. Lactose ferments in the colon, drawing water and gas.
Nutrition Simple

Salt Types Compared

Table salt, sea salt, Himalayan, kosher. Sodium content nearly identical. Trace mineral and crunch differ.
Nutrition Simple

Sweeteners: Sweetness vs Glycemic

Sugar baseline at 1.0/65. Stevia: 200x/0. Sucralose: 600x/0. Allulose: 0.7x/0. Honey: 1.0x/55.
Nutrition Medium

Common Food Additives

Emulsifiers, preservatives, colors, sweeteners, gums. Most pass safety review; some have emerging gut-microbiome concerns.
Nutrition Medium

Natural vs Synthetic Vitamins

Some are bioidentical (vitamin C). Some differ meaningfully (folate vs folic acid, alpha-tocopherol forms).
Nutrition Simple

Storage and Nutrient Loss

Frozen often beats fresh-from-distance. Sliced fruit oxidizes hourly. Cut bagged greens lose folate over a week.
Nutrition Rich

Antioxidant Cascade

Vitamin E quenches membrane radicals, Vitamin C regenerates E, glutathione regenerates C, GPx and SOD handle H2O2 in mitochondria.
Nutrition Rich

Fat-Soluble vs Water-Soluble Vitamins

A, D, E, K store in fat and can accumulate toxically. B vitamins and C are excreted in urine daily.
Nutrition Medium

Caffeine Pharmacokinetics

Caffeine peaks at 1 hour, half-life 5.5 hours. At 9pm bedtime, 25% still active from a noon dose. Adenosine antagonism explains the alert effect.
Nutrition Medium

Food Volume vs Satiety

700g mixed salad delivers 200 kcal with high volume. 50g chocolate delivers 270 kcal in minimal volume. Volume and protein drive satiety more than calorie content.
Nutrition Medium

Sodium : Potassium Ratio and Blood Pressure

Ancestral ratio was K greater than Na. Modern Western diet inverts this to Na greater than K 3:1, raising blood pressure.

Sports nutrition 21 live

Pre/intra/post workout, carb timing, protein distribution, hydration.

Nutrition Medium

Pre-Workout Nutrition Window

Carbs 1-3 hours out, protein 1-2 hours out, fluids and electrolytes throughout. Caffeine 30-60 minutes before.
Nutrition Medium

Intra-Workout Fueling

Under 60 minutes: water sufficient. 60-150 minutes: 30-60g carbs/hr. Over 150 minutes: 60-90g/hr with multiple transporters.
Nutrition Medium

Post-Workout Recovery Window

Protein 30g within 4 hours. Carbs to taste depending on next session. Fluids and electrolytes ASAP.
Nutrition Medium

Caffeine and Performance

3-6 mg/kg, 30-60 min pre-event. Strength, endurance, and reaction time all benefit. Genotype shifts the curve.
Nutrition Simple

Creatine Loading Curve

Load 20g/day for 5-7 days, or skip and take 5g/day. Both reach saturation; the load just gets there faster.
Nutrition Medium

Beta-Alanine and Carnosine

Daily beta-alanine raises muscle carnosine over weeks, buffering fatigue in 1-4 minute efforts.
Nutrition Medium

Sodium Bicarbonate

Buffers extracellular acid in 1-7 minute efforts. Effective at ~0.3 g/kg, GI distress is the limiter.
Nutrition Medium

Beetroot Nitrate Effect

Nitrate-rich beetroot lifts plasma nitrite, drops oxygen cost of submaximal exercise by 1-3%.
Nutrition Simple

Protein Needs by Sport

Endurance: 1.2-1.6 g/kg. Strength/hypertrophy: 1.6-2.2. Cutting athletes: up to 2.4. Higher than RDA across the board.
Nutrition Medium

Glycogen Strategy by Event

Sprints: top up. Marathons: load. Ultras: continuous fueling. Strength training: middle-of-the-road.
Nutrition Rich

RED-S in Female Athletes

Chronic energy underconsumption disrupts menstruation, bone density, and immune function. Watch low-energy-availability flags.
Nutrition Medium

Hydration Strategy by Event

Pre-load with 5-7 mL/kg 4 hours out. During: 0.4-0.8 L/hr matched to sweat rate. Post: 1.5L per kg lost.
Nutrition Medium

Gut Training for Endurance

The gut is trainable. Practicing race-pace fueling for weeks raises tolerance from ~30g to 90+ g carbs/hour.
Nutrition Simple

Tart Cherry and Recovery

Anthocyanin-rich tart cherry juice modestly reduces DOMS and inflammation markers around eccentric work.
Nutrition Medium

Omega-3 in Athlete Recovery

EPA/DHA support resolution of post-exercise inflammation and reduce muscle-soreness markers.
Nutrition Medium

Collagen + Vitamin C for Tendons

15g collagen with 50mg vitamin C, 60 minutes before connective-tissue-loaded training, doubles synthesis markers.
Nutrition Medium

Sweat Sodium Variability

Sweat sodium concentration varies 5x between individuals. Salty sweaters need more replacement.
Nutrition Medium

Body Weight vs Strength Events

Strength scales with cross-section, not bodyweight. Powerlifting weight classes balance the tradeoff.
Nutrition Simple

Hydration Needs by Activity Level

Sedentary: 2L/day. Moderate exercise: 3L. Endurance training: 4-5L. Ultra-endurance: 6.5L+.
Nutrition Rich

Electrolyte Balance: Na, K, Mg, Ca

Sodium for fluid balance, potassium for muscle function, magnesium for over 300 enzymes, calcium for bone and contraction.
Nutrition Medium

Meal Frequency: No Significant Difference

2, 3, 4, or 6 meals at matched total calories produce statistically equal TEF, hunger, fat mass, and lean mass.

Fiber & gut health 20 live

Soluble vs insoluble, SCFAs, microbiome diversity, fermentation.

Nutrition Medium

Soluble vs Insoluble Fiber

Soluble forms gels, slows absorption, ferments to SCFAs. Insoluble adds bulk, speeds transit.
Nutrition Rich

SCFA Production Pathway

Colonic microbes ferment fiber to butyrate, propionate, and acetate, fueling colonocytes and signaling systemically.
Nutrition Medium

Microbiome Diversity and Health

Diverse microbiomes correlate with metabolic, immune, and mental health. Western diets erode diversity.
Nutrition Rich

The Gut-Brain Axis

Microbes signal the brain via vagus nerve, immune cytokines, SCFAs, and neurotransmitter precursors.
Nutrition Simple

Fiber Intake Target Curve

Mortality drops with fiber intake up to ~30g/day, then plateaus. Most adults eat half that.
Nutrition Simple

Prebiotics vs Probiotics

Prebiotics are fuel. Probiotics are passengers. Synbiotics deliver both.
Nutrition Medium

FODMAP Fermentation

Short-chain fermentable carbs draw water and produce gas in the small intestine, triggering IBS symptoms.
Nutrition Simple

Colon Transit Time

Fiber and hydration drop transit from 60+ hours toward the healthy 20-30 hour range.
Nutrition Rich

Intestinal Permeability Cascade

Tight junction disruption lets bacterial endotoxin leak into circulation, triggering low-grade inflammation.
Nutrition Rich

Enterohepatic Bile Acid Cycle

Bile acids emulsify fat, recycle 95% via terminal ileum, modulate microbes and hormones along the way.
Nutrition Medium

Gut Tryptophan to Serotonin

90% of body serotonin lives in gut enterochromaffin cells. Microbes modulate the supply.
Nutrition Medium

LPS and Metabolic Endotoxemia

High-fat ultra-processed meals raise circulating LPS, fueling a low-grade post-prandial inflammation.
Nutrition Simple

Fermented Foods on Microbiome

Yogurt, kefir, kimchi, sauerkraut, and miso increase microbiome diversity and reduce inflammation markers.
Nutrition Simple

GALT: 70% of Immune Tissue in the Gut

Peyer patches, lamina propria, and IgA-secreting cells form the largest immune organ in the body.
Nutrition Rich

TMAO from Choline and Carnitine

Some gut microbes convert dietary choline and carnitine to TMA, the liver makes TMAO, which correlates with CV risk.
Nutrition Medium

Soluble Fiber and Cholesterol

Soluble fiber binds bile acids in the gut, forcing the liver to draw cholesterol to make more.
Nutrition Medium

SIBO Mechanism

Microbes overgrow in the small intestine, fermenting carbs early and producing gas, bloating, and malabsorption.
Nutrition Simple

Fiber Density of Common Foods

Chia, beans, lentils, raspberries, avocado top the list. White bread and rice contribute almost nothing.
Nutrition Medium

Fiber Types: Soluble vs Insoluble by Food

Oats and psyllium lead soluble fiber. Wheat bran and broccoli lead insoluble. Both types matter for gut health.
Nutrition Medium

Probiotics: Dose, Strain, and Evidence

L. rhamnosus GG and S. boulardii have strongest RCT evidence. Strain specificity matters more than CFU count.

Meal timing & fasting 19 live

16/8, OMAD, ADF, autophagy timing, refeed windows.

Nutrition Rich

Metabolic States Across a Fast

Hours 0-4: digestion. 4-12: glycogen. 12-18: gluconeogenesis. 24+: ketosis. 48+: deeper autophagy.
Nutrition Medium

IF Protocols Compared

16/8, 18/6, 20/4 (warrior), OMAD, ADF, 5:2. Daily eating window vs weekly day pattern.
Nutrition Rich

Autophagy Activation Curve

Cellular self-cleaning ramps slowly through the fast, accelerating past 24 hours when mTOR drops fully.
Nutrition Medium

Circadian Alignment of Meals

Glucose tolerance is best in morning and worst at night. Eating with the light-dark cycle improves outcomes.
Nutrition Medium

OMAD Mechanism

One meal a day produces a 22-23 hour fast that drops insulin to baseline and lifts catecholamines.
Nutrition Medium

Alternate-Day Fasting Mechanism

A full or near-zero-calorie day every other day. Weight loss matches daily restriction with stronger insulin effects.
Nutrition Simple

5:2 Diet Mechanism

Five normal-eating days, two ~500 kcal days. Lower adherence cost than ADF, weaker insulin effects.
Nutrition Medium

Fasting Mimicking Diet (FMD)

Five days of low-protein, low-calorie food triggers the metabolic state of a true fast while you keep eating.
Nutrition Rich

mTOR / AMPK Balance

mTOR senses fed-state and drives growth. AMPK senses energy depletion and triggers cleanup.
Nutrition Simple

Late-Night Eating and Glucose

A 9pm meal produces a glucose response 30-50% larger than the same meal at 9am.
Nutrition Simple

Meal Frequency on Metabolism

Six small meals do not "stoke metabolism." Total daily calories drive TEF; frequency is roughly neutral.
Nutrition Simple

Breakfast Skipping Effects

Skipping breakfast is metabolically neutral when total calories match. Adherence and individual rhythm decide.
Nutrition Medium

Fasted Cardio

Fasted cardio raises fat oxidation acutely but matches fed cardio for fat-loss outcomes over weeks.
Nutrition Medium

How to Break a Long Fast

Refeed gentle: bone broth, then proteins and fats, then complex carbs. Avoid sugar bolus and refeeding syndrome.
Nutrition Medium

Fasting in Women

HPA-axis sensitivity and menstrual disruption rise at long fasts. Shorter windows and luteal-phase adjustments help.
Nutrition Simple

Glucose Stability Across IF

Trained IF practitioners show flatter glucose curves and lower insulin variability than non-fasters.
Nutrition Simple

Should Protein Break a Fast?

Pure water remains the strict definition. Protein interrupts autophagy more than coffee but less than carbs.
Nutrition Simple

Fasting Clock: 16:8 Eating Window

A 24-hour analog clock showing the eating window arc and fasting window, with a key stats panel.
Nutrition Rich

Insulin Method Overlay

Four eating patterns overlaid on a 24-hour insulin timeline: no fasting, TRF 16:8, OMAD, and ADF.

Weight loss mechanisms 18 live

Plateaus, set-point, hunger hormones, sustainable rates.

Nutrition Rich

Phases of Weight Loss

Week 1: water and glycogen drop fast. Weeks 2-12: steady fat loss. Weeks 12+: adaptive plateau zone.
Nutrition Rich

The Weight Loss Plateau

TDEE falls beyond what bodyweight predicts: NEAT drops, leptin signal drops, hunger rises. Plateau is biology defending baseline.
Nutrition Rich

Hunger Hormones in a Deficit

Ghrelin rises, leptin falls, GLP-1 and PYY drop. The body tells you to eat. Knowing the signal helps fight it.
Nutrition Medium

Sustainable Loss Rate

0.5-1% bodyweight per week is the sustainable band. Faster loses muscle and metabolism. Slower wears patience thin.
Nutrition Medium

Maintenance After Loss

TDEE stays suppressed for months post-loss. Slightly higher physical activity protects against regain.
Nutrition Medium

Weight Regain Rate

Average dieter regains 30-50% of lost weight in year 1, full regain in 3-5 years without sustained habit change.
Nutrition Simple

Caloric Deficit Magnitudes

500 kcal/day: 1 lb/week. 1000 kcal/day: 2 lb/week, but only viable for very large adults.
Nutrition Medium

Fat Cells Shrink, Rarely Die

Lipolysis shrinks adipocytes. Total cell count is largely fixed in adulthood, hence faster regain.
Nutrition Rich

GLP-1 Medications

Semaglutide, tirzepatide mimic GLP-1, slowing gastric emptying and amplifying satiety. 15-20% bodyweight loss typical.
Nutrition Medium

Weight Loss Supplements Evidence

Caffeine, green tea, fiber: small but real. Garcinia, raspberry ketones, CLA: marginal at best.
Nutrition Medium

Visceral Fat Loses First

Visceral fat is metabolically active and responds early in a deficit. Subcutaneous fat lags but follows.
Nutrition Simple

Spot Reduction Is Not a Thing

Local exercise burns local glycogen, not local fat. Fat loss follows genetic distribution patterns.
Nutrition Medium

Muscle Preservation in a Cut

High protein, resistance training, modest deficit. Three levers preserve lean mass during weight loss.
Nutrition Simple

Cheat Meal Physiology

A single high-calorie meal lifts leptin transiently, refills glycogen, costs about a day of progress.
Nutrition Simple

Non-Scale Victories

Waist, photos, strength, energy, sleep, bloodwork. The scale is one signal among many.
Nutrition Medium

The Obesity Epidemic Curve

US adult obesity climbed from 13% in 1960 to 42% today. Calorie surplus, NEAT decline, and food environment shifts compound.
Nutrition Simple

Tracking Weight vs Fat Loss

Weekly average scale weight beats daily readings. Waist and photos catch composition shifts the scale misses.
Nutrition Medium

Individual Response Variability

At matched deficit, weight loss varies 2-4x between individuals. Genetics, microbiome, adherence, and stress all contribute.

Calorie balance & TDEE 17 live

BMR, TEF, NEAT, EEE, deficit/surplus math, adaptive thermogenesis.

Nutrition Medium

TDEE Components Stack

BMR ~60-70%, NEAT ~15-30%, EEE ~5-15%, TEF ~10%. The four pillars of daily energy out.
Nutrition Rich

Energy Balance Equation

Calories in minus calories out drives weight change. But each side has hidden levers and feedback.
Nutrition Rich

Adaptive Thermogenesis

Sustained deficit lowers TDEE by 5-15% beyond expected, via NEAT decline and slight BMR drop.
Nutrition Medium

Three Routes to a Deficit

Eat less, move more, or both. Math is the same; sustainability and physiology differ.
Nutrition Simple

BMR Calculation Methods

Mifflin-St Jeor, Katch-McArdle, Harris-Benedict. Each makes assumptions; bodyfat-aware methods win.
Nutrition Medium

NEAT Variability

NEAT can swing 1500-2000 kcal/day between sedentary and fidgety individuals. The biggest TDEE wildcard.
Nutrition Medium

Sustainable Fat Loss Rate

0.5-1% bodyweight per week is the sustainable band. Above 1% means escalating muscle loss.
Nutrition Rich

Leptin Feedback in Deficit

Bodyfat falls -> leptin drops -> hunger rises, NEAT falls, thyroid down-regulates. The defense response.
Nutrition Medium

Diet Break and Refeed

A 1-2 week return to maintenance partially restores leptin and TDEE, supporting sustained loss.
Nutrition Medium

Reverse Dieting

Slow calorie increase post-cut allows TDEE and hormones to rebuild before fat regain accelerates.
Nutrition Simple

TEF by Macronutrient

Protein 20-30%, carbs 5-10%, fat 0-3%, alcohol ~10-20%. Diet composition shapes daily TEF by up to 75 kcal.
Nutrition Medium

Calorie Counting Accuracy

Self-report under-counts intake by 20-40% on average. Restaurant labels stray ±20%. Bodies are forgiving but not blind.
Nutrition Simple

Hunger and Fullness Scale

A 1 to 10 scale from ravenous to stuffed. Eat between 3 and 7 to avoid both binge and bloat.
Nutrition Simple

Volume per Calorie

A pound of broccoli: 150 kcal. A pound of cheese: 1800. Filling the stomach with low-density food beats counting alone.
Nutrition Medium

Weight Loss vs Fat Loss Noise

Daily scale weight bounces 1-3 kg with sodium, glycogen, and bowel content. The fat-loss signal hides under the noise.
Nutrition Simple

Caloric Density of Bulk Foods

Olive oil packs 884 kcal per 100 g; whole milk 61 kcal. Understanding density is the lever for lean gaining.
Nutrition Medium

Energy Flux

High in/high out beats low in/low out at the same balance. Higher flux preserves muscle and enhances appetite control.

Hydration & electrolytes 16 live

Fluid balance, sodium/potassium/magnesium, dehydration curves.

Nutrition Medium

Daily Fluid Balance

In: drinks 1.5L, food 0.7L, metabolic water 0.3L. Out: urine 1.5L, sweat/breath 0.7L, stool 0.3L.
Nutrition Medium

Electrolyte Roles Grid

Sodium: extracellular fluid. Potassium: intracellular. Magnesium: enzyme cofactor. Calcium: signaling.
Nutrition Medium

Dehydration vs Performance

2% bodyweight loss: cognition slips. 4%: endurance falls 10-20%. 6%: cardiovascular strain becomes serious.
Nutrition Rich

Sodium-Potassium ATPase

Three Na out, two K in, one ATP burned. The pump that powers nerves and resting membrane potential.
Nutrition Simple

Urine Color Hydration Chart

Pale yellow: well hydrated. Dark amber: drink water. Clear all the time: probably overhydrated.
Nutrition Medium

Sweat Rate by Temperature

Cool indoor: 0.3 L/hr. Hot outdoor exercise: 1.5-2.5 L/hr. Acclimatization shifts the curve.
Nutrition Medium

Exercise-Associated Hyponatremia

Endurance athletes who over-hydrate without electrolytes can drop serum sodium dangerously below 135 mmol/L.
Nutrition Medium

Muscle Cramp Mechanism

Cramps stem from neural over-excitation more than electrolyte loss alone. Pickle juice works via the throat reflex.
Nutrition Simple

Water Intake by Bodyweight

Roughly 30-40 mL per kg per day, plus 0.5-1 L per hour of exercise in heat.
Nutrition Medium

Markers of Hydration Status

Urine specific gravity, urine color, plasma osmolality, body-mass change. Each catches different timeframes.
Nutrition Simple

Electrolyte Drinks Compared

Gatorade, LMNT, Liquid IV, coconut water, salt-and-OJ DIY. Sodium and potassium per serving.
Nutrition Rich

Plasma Osmolality Control

Hypothalamic osmoreceptors trigger thirst and ADH release within minutes of any 1-2% rise.
Nutrition Simple

Caffeine and Alcohol on Hydration

Caffeine is mildly diuretic but coffee net-hydrates. Alcohol blunts ADH and dehydrates substantially.
Nutrition Medium

Heat Acclimatization Curve

10-14 days of heat exposure expands plasma volume, lowers sweat sodium, and improves heat tolerance.
Nutrition Medium

Electrolyte Balance

Na/K-ATPase pump drives opposing sodium and potassium gradients across the cell membrane, establishing the resting potential and enabling muscle and nerve function.
Nutrition Rich

Electrolyte Balance During Cuts

Sodium, potassium, and magnesium shift during caloric restriction and increased training; losses via sweat compound dietary restriction and drive cramps, fatigue, and performance decline.

Body composition 16 live

Fat distribution, recomp, set-point, leptin curves.

Nutrition Medium

Body Composition Buckets

Fat mass, skeletal muscle, organ + bone, water. Two people at the same weight can look entirely different.
Nutrition Rich

Body Recomposition

Lose fat and gain muscle simultaneously: possible for novices, returning lifters, and high-protein deficits.
Nutrition Rich

P-Ratio: Where Surplus or Deficit Goes

P-ratio = (lean change) / (total change). Higher protein and bodyfat shift it toward lean.
Nutrition Rich

Body-Weight Set Point

The body defends a moving range, not a single number. Long-term habits move the range; short-term diets do not.
Nutrition Simple

Bodyfat Percentages Visualized

Reference physiques at 8, 12, 15, 20, 25, 30, 35% bodyfat for men and women.
Nutrition Medium

BMI vs Body Fat Percent

BMI mistakes lean athletes for overweight and skinny-fat as healthy. A 1D ratio is too coarse.
Nutrition Medium

Lean Bulk vs Cut Cycle

A lean-bulk-then-cut cycle adds muscle with minimal fat. The aggressive surplus mostly adds fat.
Nutrition Medium

Visceral vs Subcutaneous Fat

Visceral fat wraps organs and drives metabolic risk. Subcutaneous is mostly cosmetic.
Nutrition Medium

Android vs Gynoid Fat Distribution

Apple shape (android) carries cardiometabolic risk. Pear shape (gynoid) is metabolically protective.
Nutrition Medium

Sarcopenia: Muscle Loss with Age

Without resistance training, adults lose 3-8% of muscle mass per decade after 30. Training nearly stops the slide.
Nutrition Simple

Body Comp Measurement Accuracy

DXA: gold standard. BIA: convenient but variable. Calipers: skill-dependent. Photos: surprisingly useful.
Nutrition Simple

Water Weight Fluctuations

Sodium, carbs, menstrual cycle, and stress can swing scale weight 1-3 kg with no fat change.
Nutrition Medium

Starting Bodyfat and Cut Aggressiveness

Above 20% bodyfat: aggressive deficits work. Under 12%: slow and steady to preserve muscle.
Nutrition Medium

Detraining Curve

Strength holds for 2-3 weeks, then drops 1-3% per week. Muscle size shrinks slower than strength.
Nutrition Medium

Hormonal Levers in Recomp

Testosterone, GH, IGF-1, insulin sensitivity, cortisol. Levers that shift partition without breaking the law.
Nutrition Medium

Lean Mass Floor Defense

Below a certain bodyfat, lean tissue becomes fuel. Strategy: protein high, deficit modest, lift heavy.

Weight gain & bulking 12 live

Lean bulk math, hyperphagia, muscle:fat partitioning.

Nutrition Medium

Lean Bulk Math

+200-300 kcal/day surplus, +0.25-0.5% bodyweight per week. Slow enough to keep most of the gain as muscle.
Nutrition Medium

Muscle Gain Rate Over Time

Year 1: 8-12 kg lean. Year 2: 4-6 kg. Year 3: 2-3 kg. Year 5+: under 1 kg. The novice effect fades.
Nutrition Rich

Hyperphagia and Hard-Gainer Strategies

Some people resist weight gain via elevated NEAT, increased TEF, and dampened appetite. The hard-gainer profile.
Nutrition Rich

Where Surplus Goes

Lean lifters partition more surplus to fat. Higher-bodyfat lifters partition more to muscle storage initially, then less.
Nutrition Simple

High-Calorie-Density Foods for Bulking

Nuts, oils, dried fruit, granola, whole milk. Easy to add 300-500 kcal without filling the stomach.
Nutrition Simple

Mass Gainer Powders vs Whole Food

Mass gainers are mostly maltodextrin and whey. Same macros achievable from oats, peanut butter, and milk for a fraction of the price.
Nutrition Medium

Bulk-Cut Cycle Strategies

Long lean bulk + brief cut: max muscle. Mini-bulk and mini-cut: less time fat. Maintenance-only: slowest progress.
Nutrition Medium

Genetic Ceiling and Nutrition

Drug-free muscular potential approaches an asymptote. Nutrition supports potential, does not extend it.
Nutrition Simple

Protein Target During Bulk

1.6-2.0 g/kg suffices in a surplus. The leucine threshold matters more than the daily total during gain phases.
Nutrition Medium

Training Volume Tolerates Surplus

Recovery improves in a surplus. Lifters can handle 20-40% more weekly volume during a bulk than a cut.
Nutrition Medium

Fat Overshooting on Excessive Surplus

Beyond 500 kcal/day surplus, additional calories deposit almost entirely as fat regardless of training.
Nutrition Medium

Underweight Restoration

Restoring underweight individuals requires gradual surplus to avoid refeeding syndrome and gut distress.
FAQ

Common questions about Nutrition diagrams

Where can I find free animated nutrition diagrams for my blog?

Scrollchart has a growing library of free animated nutrition diagrams covering macros, micronutrients, diet protocols, gut health, and weight management. Each embeds in one line of HTML with no signup and no watermark. Designed for nutrition bloggers, dietitians, and recipe sites.

How do I embed a free protein synthesis or glycemic response diagram in WordPress?

Copy the HTML snippet from the diagram page on Scrollchart and paste it into a custom HTML block in WordPress. The diagram loads automatically and scroll-paints into view when the reader reaches it. No plugin required.

Is there a free library of animated diagrams for dietitians and nutrition writers?

Scrollchart is a free, embeddable diagram library built specifically for content creators in health and nutrition. Diagrams cover protein distribution, calorie balance, fasting protocols, fiber and gut mechanisms, and more. New diagrams are added as each phase ships.

Do I need to sign up to embed a nutrition diagram?

No account is needed. Paste the embed snippet, accept the one-line consent note (which explains the diagram text may be updated over time), and the diagram is live on your page. Free forever.

Don't see what you need?

Generate a custom nutrition diagram from a prompt, or request a new template. Most ship within two weeks.

Try the AI generator Request a diagram