Here is a possible concise summary:
The speaker is Jeff Cavaliere, a fitness trainer and nutritionist, who shares 17 foods that he eats every day to stay lean and build muscle. He explains the benefits of each food and how he incorporates them into his meals. He also reveals some of his personal preferences and indulgences that help him enjoy his diet. He recommends watching his full day of eating video and checking out his program at Athleanx.com for more details.
Here are some possible facts extracted from the text:
1. The author eats egg whites, oatmeal, skim milk, cinnamon, Greek yogurt, frozen yogurt, chicken, fish, beef, pasta, sweet potatoes, asparagus, edamame, canned pumpkin, blueberries, walnuts and ginger every day.
2. The author prefers egg whites over whole eggs because they are easier to pour and have less fat and calories.
3. The author chooses Ceylon cinnamon over Cassia cinnamon because it has less coumarin, which can cause liver damage in high doses.
4. The author adds chia seeds or pumpkin seeds to his Greek yogurt to boost the levels of essential amino acids that are lacking in it.
5. The author has a sweet tooth and satisfies it with frozen yogurt and whipped cream every night.
6. The author eats cruciferous vegetables like bok choy, Brussels sprouts and cauliflower because they have sulforaphane, which can reduce inflammation, inhibit myostatin and act as an antioxidant.
7. The author eats pasta every day because he grew up as an Italian kid and loves it. He respects the portion size and divides his plate into one third protein, one third starchy carbohydrates and one third fibrous carbohydrates.
8. The author eats blueberries every day because they are a powerful antioxidant, speed up muscle recovery and decrease muscle soreness.
9. The author eats edamame every day because it is a high-protein vegetable that contains all nine essential amino acids. He is not worried about the estrogenic effects of soy because he has not experienced any negative side effects from it.
10. The author eats canned pumpkin every day because it is a low-calorie option that has high levels of vitamin A and carotenoids, which scavenge free radicals and slow down aging.
11. The author eats ginger every day because it stabilizes blood sugar, improves insulin sensitivity and reduces delayed onset muscle soreness.
12. The author eats walnuts every day because they have the highest concentration of omega-3 fatty acids among nuts, which can control inflammation and improve blood lipid profiles.
13. The author uses protein shakes every day as a convenient way to get more protein in his diet. He chooses Pro30G because it is his own brand and he can vouch for its quality and taste.
14. The author eats asparagus every day because it has a skin-tightening effect and acts as a natural diuretic that removes excess water weight.
15. The author sprinkles rainbow sprinkles on his oatmeal, yogurt and frozen yogurt every day because he enjoys them and they keep him sane. He is not scared of the calories from them.