Nutrition got too complicated. People argue about macros, calories, carbs, fat, plants, animals. Every camp claims they figured out the one true answer. Most of them would be 80% of the way home if they ate real food and skipped the rest of the conversation.

These are the 7 rules I actually run. They're not original. They're a synthesis of ancestral nutrition, functional medicine, and what works.

This is Simplified Nutrition. A system built on clarity and a return to nutrient density, food quality, and functional health.

If it grew, was raised, or was caught, and it hasn't been heavily processed, eat it. If it was made in a factory, skip it. That covers most of nutrition in one sentence.

Build meals around:

When you're at the store, prioritize single-ingredient items. Read labels. Most packaged food fails on the first 3 ingredients.

Need help sourcing healthy, high-quality food? This article is for you!

Protein is the most under-eaten macronutrient in the modern diet. It builds muscle, runs your repair systems, regulates hormones, and produces the satiety signal that keeps you out of the snack drawer.

Animal protein first. Plant protein can supplement when needed. See list in Rule 1 for clean protein sources.

Target: 1 gram of protein per pound of bodyweight if you train. 0.7 grams if you don't. Most people are eating half that.

The low-fat era was a 40-year mistake. Your brain, your hormones, and the membrane of every cell in your body are built out of fat. The quality of the fat you eat literally becomes the quality of the cells you build.

Eat:

Avoid industrial seed oils at all costs: canola, soybean, corn, safflower, sunflower, etc.
They’re inflammatory, unstable, toxic to your cells, and hiding in nearly every restaurant dish and packaged food.

You'll get more mileage out of removing the bad than from adding the good.

The big ones:

You don't need to be perfect. Cut them consistently and the rest of the diet starts to take care of itself.

Instead, opt for:

Think of sugar like alcohol: a conscious indulgence, not a daily habit.

When you eat matters almost as much as what you eat. Most people graze from the first coffee to the last snack, so the gut never gets a break and insulin never gets to rest.

An eating window fixes that. Your gut gets time to repair and your insulin settles. The fog that comes with constant digestion clears too.

Start simple:

Fasting is one of the most powerful tools you have, and it's free. You can do it anywhere, starting tomorrow. I cover it alongside 5 other free health hacks here.

Most chronic fatigue and brain fog is mineral depletion. Hydration is also foundational for digestion, energy, detoxification, and performance. Drinking gallons of plain water without replenishing minerals can make it worse by diluting what's there.

Your gut runs more of your physiology than people realize. It produces most of your serotonin, regulates your immune system, and decides how much of every nutrient you actually absorb. A damaged gut means you can eat perfectly and still come up short.

Prioritize:

Avoid the obvious gut-damagers when you can. Glyphosate on non-organic grains. NSAIDs for everyday aches. Antibiotics when they're not necessary. Heavy alcohol.

You don’t need a named diet. You need a system that works with your biology, not against it.

👉 Eat real, whole food. Read the labels. Most boxed food fails the first three ingredients.

👉 Build the plate around quality animal protein. Target 0.7 to 1 gram per pound of bodyweight.

👉 Fat is integral. Eat the good fats. Avoid the seed oils.

👉 Subtract before you add. Removing seed oils, sugar, and refined grains is the biggest single move.

👉 Feed your gut. It affects more than you realize.

👉 Hydrate with minerals. Plain water alone leaves you flat.

Pick one rule you're not running yet. Run it for a week. Pick the next one. Inside 7 weeks you're running all 7.

Stay well,

Cameron