Nutrition advice has gotten louder, more contradictory, and less useful every year. The fundamentals have not changed. The fundamentals are what work.
The five rules Jason Rannfeldt teaches first
1. Eat protein first. Aim for 0.8 to 1 gram per pound of target body weight, spread across the day. Protein drives satiety, preserves muscle, and stabilizes blood sugar.
2. Build meals around real food. If it grew, grazed, or swam — it belongs on the plate. If it has a barcode and a long ingredient list, it gets minimized.
3. Time carbohydrates around effort. More carbs around training, fewer when sedentary. Simple, effective, sustainable.
4. Hydrate before you caffeinate. Most people are mildly dehydrated and over-caffeinated. Reverse the order and energy stabilizes.
5. Eat enough. Chronic under-eating wrecks hormones, sleep, and metabolism. The goal is not the smallest possible plate — it is the plate that fuels the life you want.
What gets removed
Industrial seed oils. Liquid calories. Ultra-processed snacks engineered to override satiety. Most of the inflammatory load disappears when these go.
Why this beats every fad
Because it does not require belief. It requires consistency. And consistency is the only thing that compounds.
Ready to rebuild your health?
If this resonates, the next step is a conversation. Dr. Jason Rannfeldt works one-on-one with clients ready to commit to long-term transformation.