Simplified Nutrition: 7 Food Rules That Make Eating Healthy Easy Again

Nutrition shouldn’t feel like a full-time job.
You don’t need to label your diet or argue on the internet about carbs vs. fat, calories in vs. calories out, or plants vs. animal foods.

You just need real food, a few core rules, and a compass that cuts through the noise.

This is Simplified Nutrition—a system built on clarity, not trends.
A return to nutrient density, food quality, and functional health. No gimmicks. No confusion. Just food that fuels.

🥩 Rule 1: Eat Real, Whole Foods

If it was grown, raised, or caught—and hasn’t been heavily messed with—eat it.
If it was made in a factory, skip it.

Build your meals around:

• Grass-fed and pasture-raised meats

• Wild-caught fish and shellfish

• Organic, seasonal vegetables and fruits

• Full-fat dairy (if tolerated)

• Raw nuts and seeds

• Fermented foods

• Bone broth and organ meats

👉 Pro tip: Prioritize single-ingredient foods as much as possible. Read the ingredient label.

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

🧬 Rule 2: Prioritize High-Quality Protein

Protein is the building block for muscle, metabolism, neurotransmitters, and repair.
It’s also the most satiating macronutrient—meaning fewer cravings and better body composition.

Focus on animal-based proteins first:

• Grass-fed beef

• Pasture-raised chicken and turkey

• Wild-caught salmon, sardines, and mackerel

• Pasture-raised eggs

• Bone broth and collagen

Plant-based proteins like quinoa or legumes can supplement, but they aren’t a replacement in terms of amino acid profile or nutrient density.

🧠 Rule 3: Fat Is Your Friend

Forget the old-school fear of fat. Your brain, hormones, and mitochondria thrive on high-quality fats. Not to mention your cellular membranes are literally made up of the types of fats you eat. So yes, ‘you are what you eat’.

Choose:

• Avocados and olives

• Coconut oil and MCTs

• Grass-fed butter and ghee

• Tallow and duck fat

• Raw nuts and seeds (unroasted, unsalted)

Avoid industrial seed oils at all costs: canola, soybean, corn, safflower, sunflower, etc.
They’re inflammatory, unstable, and toxic to your cells.

❌ Rule 4: Remove the Metabolic Trash

Sugar and refined carbs disrupt hormones, crash your energy, and keep you stuck in the cycle of cravings.

Ditch:

• Refined wheat, flours, and white bread

• Sugary cereals and snacks

• Candy, soda, and “healthy” processed junk

• Anything with artificial sweeteners, dyes, or preservatives

Instead, opt for:

• Sweet potatoes, squash, and fruit

• White rice (clean source, in moderation)

• Raw honey or dates (occasionally and intentionally)

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

🕒 Rule 5: Eat Within a Window That Works for You

Intermittent fasting isn’t magic—but it can be a powerful tool.
Fasting gives your gut a break, improves insulin sensitivity, and sharpens mental clarity.

Start simple:

• 12:12 (12-hour fast, 12-hour eating window)

• Work toward 16:8 if it feels good

• Always break your fast with protein and fat, not sugar or stimulants

And remember—fasting is not about skipping nourishment. It’s about optimizing it.

Fasting is one of the best tools at your disposal for improving your health. It can be done anywhere, and it’s FREE. In this article we talk about fasting and 5 other free biohacks you can incorporate to increase your vitality right away!

💧 Rule 6: Hydrate Like It Matters

Most people are dehydrated and don’t even know it. Hydration is foundational for digestion, energy, detoxification, and performance.

Daily essentials:

• Drink 16–24 oz of water immediately after waking

• Add electrolytes (sodium, potassium, magnesium) if fasting, sweating, or low-energy

• Stick to mineral water or filtered water—ditch plastic bottles and tap

• Consume hydrating foods: Bone broth, berries, watermelon, coconut water, etc.

If you’re craving junk, you might just be dehydrated.

🧠 Rule 7: Eat to Perform, Not Just to Fill

Every bite is either fueling your energy and clarity, or taking away from it.
Nutrition isn’t just about looking good. It’s about feeling sharp, resilient, and alive.

Eat with intention:

• To build, not just survive

• To energize your work, workouts, and recovery

• To support your longevity, not just your short-term cravings

Real food doesn’t just feed you—it upgrades you.

👉️ Pro tip: Include these true superfoods in your diet for optimal nutrient intake for better vitality and longevity. Don’t forget the organ meats! 😉 

The Bottom Line

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

🧭 Here’s your compass:

✅ Eat real, whole, unprocessed foods
✅ Prioritize protein and healthy fats
✅ Remove the toxic, inflammatory junk
✅ Hydrate and listen to your body
✅ Keep it simple. Make it repeatable.

Simplified Nutrition is about reclaiming your health through clarity—not perfection.