*THE GIVEAWAY IS BACK* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/17-foods-i-eat-every-day If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Hey Jeff, I’m sure you have heard of him but how do you feel about CarnivoreMD dietary ideas? He is so absolute about vegetables being bad for you. Any thoughts? You two should do a video and a podcast together. Make America fit again!
"There are three things you should spend money on without question. A good bed, good shoes, and good food. You spend a third of your life in a bed, a third of your life in your shoes, and the food that goes in your body determines how you feel every minute of the day." -Pops, circa 1990.
Great quote. Unfortunately, the majority of Humans are lied to everyday making them fuel their body with corpses, ovulations, and the lactations of other animals. That sick industry rams propaganda down the throats of consumers so much, that it makes people never question anything, and to the point where people believe it's even natural to guzzle down bovine lactations. That industry doesn't give a shite about anyone, they just want their money. Don't let them keep lying to you. Give The Game Changers a watch on Netflix. Even Mr Olympia, Schwarzenegger himself, brings it to light, and encourages plant based eating as much as possible. Look after those arteries for the long term, don't clog them up with wretched artery clogging animal products 👍😉
I really appreciate how he is trying to educate people that they don't have to be afraid of certain foods. A lot of fitness influencers seem like they have eating disorders. Basically he says, eat what you like- but be mindful of getting enough nutrients and not too many calories. There's no arguing with this advice
@@EzeAsuoha It’s not easy to tell exactly how much. If your pants aren’t getting tighter around the waste, you’re mostly gaining muscle. Most likely you’re going to gain a bit of fat no matter what. To gain muscle with limited fat gain, eat in a slight caloric surplus - about 200-400 calories more than your maintenance per day.
Hey Jeff, Been training since 12 Now 67 I have INVESTED in your programs and follow you religiously. The way you “ chat “ makes me listen Good man Greg Ross
How can you not love a guy who’s sole focus isn’t to push his brand on you and how it’s so much better than everyone else’s. “Maybe it’s not the one for you”. Living legend folks
@@humanperson8418a little bit yeah. But I just feel like he is so intelligent about the intersection of muscle building and nutrition, and he wouldn’t put out a shitty product bc it’s directly tied to his brand. But also I’ll just look at the ingredients list. If it’s reasonably priced enough I’ll get it. I would love to support him in any way I can beyond liked and follows considering I’ve learned everything about weightlifting from him
I agree 100%. His integrity comes through with a statement like that, i.e. our stuff is great and you should try it, but it also might not be the one for you. I’m impressed that Jeff gave away so much great information in one video. I’ll definitely be back.
If anyone has been struggling to get a lot of these, here is an overnight oats recipe that covers a lot of the ingredients in this video: 70g oats 210g milk (I use full fat) 10g Chia seeds ~2g cinnamon ~15g honey Mix it all up, leave in the fridge overnight Serve with Greek yogurt and blue berries on top. Tastes amazing as well.
Have you ever tried making with almond milk? I swapped out regular milk with Almond milk one day when we ran out of regular milk. I've been using Almond ever since! much prefer the taste.
I do something similar in a mason jar, in this order. 3 Tb rolled oats 2 Tb chia seeds Fill jar about 1/3 full with milk. (Not exact, just meant to re-hydrate the oats. Add greek yogurt (I like the "Two Good" Vanilla brand) until the jar is almost full. Mix A few dashes of cinnamon a scrape or two of freshly grated nutmeg. Mix again, then cover and put in fridge over night to take to work the next day. Tastes like dessert for breakfast. Been doing this for like 3 years. It is highly customizable so make it to suit your tastes, different yogurt flavor, frozen fruit, etc.
Thoughts on the following? 1. Fairlife Nutrition Plan - it is like having concentrated skim milk - 30 grams of casein protein and no fat or sugar (or very little of it) 2. Quaker high protein or high fiber oatmeal - still has sugar but at least it has protein? 3. Seven Sundays protein oats - has “upcycled oat protein” and 12 grams total sugar per 1/2 cup serving. 4. Mixes of chia, pumpkin,flax, sunflower, watermelon, etc seeds - good brand is Better Foods Raw Superfoods salad topper 5.Lentil pasta instead of regular pasta
Jeff you're the man. I'm 46 and I was once an athletic and very fit individual. Today I am doughy and weak. I've been on the start/stop-maybe-tomorrow plan for the last 10 years. No more. I'm doing the Jeff Cavaliere eating plan which I started today - whipped cream, pickled ginger, chia seeds - all of it. Picked it up and started out. Daily, mechanical, disciplined, no excuses program. Head down, face the north star and walk. Have some fun on the way. Thank you for everything you do!
Stick with it! 45 and I follow a lot of his advice. Even at our age I gained 2-3 pounds of muscle over the past 7 months. Don't believe that you can't do it past 40. Be patient and consistent.
Add black walnuts to plain oat meal, sliced banana, sprinkle with cinnamon, for breakfast daily. Keeps bowl movement regular. Alternate between Kiwi and Avocado every few days. Zero alcohol or smoking.
Wow ! You just made my night! You are eating pretty much all of my favorite foods. No thank you to the Rediwoop. Ginger is great stuff. I'm 70. Was a long-distance runner for years (can't run anymore) and was always a a hard gainer when it came to weights. Currently recovering from my wife's battle with cancer (she passed away 12 months ago. That also cost me 15 pounds which I could not spare. Slowly gaining on it . Thank you.
Dear Sr., I totally agree with you about not giving up on pasta or even a little sweet to satisfied the cravings as long as we control the portions and don't overeat it's totally fine. In the past I struggled with my weight, feeling guilty when eating certain foods not realizing that all I had to do was to control how much I eat and add variety to my diet. I constantly changed my diet following the latest crazy diet and not seeing any changes that stay for too long. Now I have no weight problems anymore and I enjoy food without guilt, exercise 5-6 days a week, and since I have found your channel I have learned and continuo to learn and I can't thank you enough for sharing your knowledge.😁
Great video, Jeff! I’d like to add an important note about sulfurophane so people can best utilize this compound. Sulfurophane is formed from the interaction of a precursor molecule and an enzyme. Some sulfurophane is available already in a given food, but a very significant amount is produced when we actually eat the food and the remaining precursor and enzyme compounds can interact; however, if you heat the food first you destroy the enzyme component and, therefore, reduce the amount of potential sulfurophane you otherwise could have had with some studies showing at least a four-fold reduction in total sulfurophane. This means the raw form of these foods are best for getting the most possible sulfurophane in a serving, but many people may not like the raw form of the vegetables that contain sulfurophane so an easy way to unlock the potential of cooked vegetables is to add mustard powder after cooking since it contains the same enzyme that was deactivated from cooking the vegetables. Just be careful if you steam your vegetables since water activates the compounds associated with the burning sensation of mustard. A little goes a long ways in this case! Hope this helps!
Can you speak to eating and working out for those who do shift work? I would love to hear your input/opinion on how to best maintain fitness and healthy lifestyle for those who work rotational day/night shifts. Thanks so much for all your AWESOME content. It has really helped. Jesse's personal journey video really hit home. That was a very important video for those that struggle. Thank you for sharing.
Jeff, loved your video. I love that you include whipped cream and pasta. I'm Irish American from NY, but was raised with many Italian American friends. I love Italian food. I started jogging in the 1970's so I'm no stranger to carbo-loading. Also I'm with you on not feeling deprived . So frozen yogurt is good too. I used the Adkins diet to loose weight in the past and he allows whipped cream and he has a recipe for Cholate truffles made with real Cocoa powder. Two Truffles and some whipped cream is so satisfying. Now I'm retired and I get to the gym 5xs/week.
You mentioned Greek yogurt and Blueberries. May I suggest adding hydrated chia seeds to those. That's my breakfast every morning. 1 cup of blueberries, a serving of Greek yogurt, and 1 Tablespoon of chia seeds hydrated in 1/4 cup of water. Lots of protein, lots of Omega-3, lots of antioxidants, and only about 250 calories total. Great video. Thanks for all the quality information. Oatmeal, pumpkin, walnuts, and cinnamon have been added to my daily diet.
This is great, Jeff. As someone who just lost a lot of weight by changing how I eat for good (not a diet!) I recognize a lot of these foods and have enjoyed them myself. And this Italian guy from NY with a sweet tooth also loves sweet potatoes.! One follow up that would be FANTASTIC would be some recipes. Identifying the ingredients is one thing but sometimes you just need some inspiration for changing it up! I’m stuck in a smoothie rut right now, for instance. Keep it up and thank you. (Oh, and you can DEFINITELY tell when I have eaten asparagus)
@@luimulder3768 not sure what the measurement is but I have a quaker oats scooper. Probably a half cup of the instant oatmeal in a mason jar. I then cut up one banana, put in a spoon of ceylon cinnamon (I'm not sure if I was the one mentioned in the video, but I remember bringing up cassia vs ceylon in a previous Athleanx video). Recently, I've started adding 1/4 to 1/2 teaspoon of maca powder which is a stress adaptogen among other benefits. I then fill up the mason jar with soymilk before placing in the fridge overnight. On Thursdays and Fridays I put in 1 oreo as well for a feel good breakfast as I end the work week.
For all the oatmeal lovers: I use pure oat flakes and add some frozen fruits (blueberrys, raspberrys, etc) to it as well as protein powder. Then I fill it up with boiling water. The frozen fruits defrost very quickly, some of them are still cold, some warm and it's super tasty. Check it out!
I do 1/2 cup of oatmeal to 1 cup of water and I microwave it in a Pyrex dish for two minutes. It’s probably better to cook it on the stove, but it’s convenient for me.
I can't believe Jeff looks almost half his age because of sweet potatoes. Now all sweet potato manufacturers owe this man a couple thousand for the increase of sales coming up
@@nomnomyourmom No, he looks exactly his age. There is nothing magical going on here, he's just healthy in an unhealthy society so it causes an illusion.
@@Leester-70 1. I was correcting you 2. Everyone's got different eyes, you can have your opinion. He doesn't look 47 to me, definitely looks younger, but not in 20s
Love your stuff so far! Some lean protein sources that I love are; can of tuna (30 g/can), hemp hearts are a great addition to yogurt or shakes (10g/3rd of a cup). I crush hard boiled eggs. But yeah, people say “Eat less, workout more” when really it’s “Eat more, way better, workout more”
Love the video Jeff, especially when you talked about the seven fish, Italian meal, brought back memories! I lost 75 lbs 10 years ago and kept it off, never did I give up Pasta, Risotto or Polenta (I married a northern Italian).
Thanks for sharing this with us. This is a great list of ideas I can use to mix my daily menu up a bit (and a tasty-looking list of ideas, if I do say so myself).
Very well said as always. I really appreciate your focus on the balance between what's healthy and will keep you lean and what's practical and will keep you motivated. It's a point that can never be overstated.
Jeff I was pumped to see my breakfast had many of your everyday foods. Let me know what you think and hopefully help others. Here is my everyday Overnight Oatmeal (really only 2 hours or so in the fridge) breakfast: 1. 100 grams of unsweetened almond milk 2. 100 grams of 0% greek yogurt 3. 6 grams of chia seeds 4. 6 grams ground flax seed 5. 6 grams black sesame seed 6 . 1-2 grams of Ceylon cinnamon Mix all together and put in the fridge overnight but two hours should do the trick When it is done I then add: 7. 28 grams unsalted unroasted almonds 8. 10 grams of all-natural raisins 9. 150 grams of blueberries
This looks awesome and looks like something i used to make as well! Although i never added yogurt with my milk in the oatmeal. Does that not taste weird? I also used water instead of almond milk
Jim: Another great, informative video. Thanks! For me: Blueberries and walnuts with cinnamon are always mixed in my oatmeal. I mix in a capful of olive oil when cooking and top with 1/2 cup of whole milk!
I had a basic version of this applied a year before I decided to exercise. (calisthenics) and found the A-X channel. ( You rock Jeff.) I still eat the same. simple, cheap. - 3 eggs, - 2 fruit (1 Apple, 1 Banana), - Oats, - Whole wheat pasta, - 5 cups of mixed veggies. ( washing and shaving and cutting veggies all the time as I am worried about pesticides.) those vegetables. 1 carrot shaved, 4-5 radish shaved, a handful of Brussels sprouts, and a handful of green beans. - 2 pieces of fish. ( haddock, sole, and cod.) _10 garlic cloves. (cooked) No sugar, coffee black or with milk or cream, or water. I ate kale twice a day, and each meal I mean lettuce rots so fast kale is hardy, I would just splash some vinegar on it, no salt or oil, and throw my eggs over that. or pasta But the lonely country store out here for whatever reason have not had it in a month, and my veg count is down. Also, whole wheat pasta just doubled in price. I weep. Ate that for a year, and found this channel, Learned how to look at injury and uncomfortableness. enjoyed the comradery of team skinny dudes trying to put work in and dealing with where we lack. Jeff's's good upbringing even shows through. I will always appriaciate this channel. NOW that said I must go shovel my driveway my least favorite exercise. lol
I think Jeff has a great diet! It's not boring and if you read between the lines, it's all about portions. As a guy with a ferocious appetite, it is challenging to keep those portions (especially starches etc) a bit smaller. I have found that if I keep my protein up, then I am less hungry and won't eat the entire house, or perhaps my neighbors LOL.
I am 55yo and have never been more fit and healthy. My diet and physical activity for years would have been considered perfect and impressive by most people. While I looked great I never had the 6 pack I've been seeking my whole adult life. Additionally my cholesterol and other lab work was not optimal. I was frustrated and obviously concerned since I had been on a whole food organic lifestyle for decades, 22 years. Reluctantly I started down the path of taking prescriptions to "optimize" my health. Statins and BP meds. I felt so defeated at 53yo. 18 months ago I decided to do a 30 day carnivore challenge. LIFE CHANGING! I am exactly the same weight I have been for years. But my lean mass improved and I am between 8 to 10% body fat and my health is thriving. No more meds. The bonus is I now have abs! I wish I knew this decades ago. My workouts are always fantastic, my sleep is phenomenal, my health is thriving. It's mind blowing to me that I eat ZERO carbohydrates and feel so amazing. It's been 18+ months and l will never go back to my whole foods omnivore lifestyle.
Such a refreshing approach to diet. Instead of the graze the pasture like livestock for six days and only eat pizza with fake cheese and cauliflower crust on cheat days, Jeff offers a more realistic approach to getting/staying lean by incorporating less unhealthy version of things you love into your daily diet.
jeff we need way more videos like this, for some strange reason the fitness industry seems to shy away from food, you just see a whole bunch of fitness montages, no one talks about the plate. food education is important, great video
Fitness videos "shy away" from dietary advice because it doesn't generate as many clicks. Simple as that. People don't want to hear the truth about eating properly. I see so many guys in the gym who lift like bears but also eat like horses. They have big muscles but you can hardly see them because the fat hides them.
@@comingverysoon yes, and a basic, healthy and affordable meal plan is quite simple to follow, it's not rocket science, but there ain't no money in it. So fitness gurus have to come up with all these weird diets...
What are you even talking about, UA-cam is littered with meal prep and what I eat in a day videos from fitness channels. You’re just like, saying words, out of ignorance I guess.
Thank you so much for this free content that’s loaded with wisdom and great food suggestions supported by science and your own health and fitness journey. Loved this video, thank you! 🙏
That is encouraging, I naturally gravitate towards the same foods. My standard breakfast is 4 eggs and two servings of oatmeal with blueberries, cinnamon, and honey.
Mostly lush healthy stuff, good on you. It's worth cutting out the chicken ovulations / eggs though, and replace with almonds or various seeds like sunflower, pumpkin or similar, those are great stuff and they won't clog your arteries 👍😜
This is a very enjoyable pleasant diet and easy to maintain. This is my favorite and most trusted channel for health and wellness. Growing up lower middle class in the country we always grew our own food to save money and afford us to eat whole foods. My dad was a nutjob about not eating anything that wasnt from the source unless it was the occasional snack. And totally agree that we need our crutch food on a daily in small amounts to not binge other days. That also allowed us to eat steak, fish, chicken, pork every day of the week. Being poor can either have you eating poorly if your lazy....... Or the healthiest as a lifestyle if your willing to work in the garden and feed the animals daily for your food. I do snack at times, but to me a snack is berries or fruit. Sugar makes me not feel good so it is mostly avoided by choice.
Jeff, try fresh young ginger-- it tastes better and milder than the aged stuff, and you can slice it into tiny ribbons and eat it with carbs or with salads. Ginger (both types) is also great for boiling your chicken so it won't taste bland. Ditto for red onions
Great video as always and being consistent with your approach of explaining the why’s, not just the what’s. One observation is the time you train and it is obvious that it suits your schedule. However, have you looked into how this might affect your circadian rhythm? as it is something you do everyday? Thanks for all you do for the wider community
I love his down to earth, “this works for me” approach. It’s a consistency approach too, incrementally healthier choices keeps him lean. My list: 11am 4 eggs, add 4 egg whites (add hot sauce and high fiber tortilla) Protein shake after lunch with almond milk 50grams Low processed carb dinner. Faves: Greek yogurt Cheese Avocado Spaghettti squash Chili Whole grain pasta Steel cut oats Steak /chicken Spinach/peppers
I would like to add on the blueberries segment; blueberries amongst other fruits like cherries and maybe cranberries (correct me if I’m wrong), are one of the fruits that contribute to improved sleep quality, from whichever ingredient in these fruit(s) that specialises in that area. Personally I love these fruits for that matter even though they may be a bit hard to come by due to costs at the supermarket per punnet or whatever size the markets and stores charge them by, packaging-wise. But you should get the point, regardless of that. Hope this helps anyone here.
The only glaring omission I see on Jeff's list is organic beef/chicken bone broth. Bone broth contains loads of collagene protein and if you mix it with garlic and turmeric (I also add salt, pepper, and organic powdered mushroom blend) it becomes an immune boosting cocktail.
@@Devin7Eleven It tastes like a concentrated version of normal broth. No weird flavor or anything. Just a more intense beef or chicken flavor in my opinion.
I go between 3 or 2 eggs. Someday’s .2 eggs with egg whites. And yea oatmeal with blueberries cinnamon. Surgar free syrup. I used to be afraid of carbs being on keto.I stopped that diet.and started eating my oatmeal again. I drink unsweetened almond milk. .whole wheat pasta. I do two meals. I eat cottage cheese or Greek yogurt with blueberries.
Milk is for baby calves. The review cites several large studies that show dairy consumption increases prostate cancer risk. In the Physicians' Health Study, which followed 21,660 men for 28 years, those consuming 2.5 servings of dairy daily had a 34% higher risk of developing prostate cancer, compared with men consuming half a serving or less.
Thanks Jeff! Writing up a meal plan to try and involve as much of these as possible each day. Have hardly ever had sweet potatoes, but you’re right, delicious. Let us know what your next tier of foods is, if possible.
It would be interesting to know what things we can add to vegetables and/or meat to make them more palatable but not be bad for you. I struggle eating vegetables plain.
A bit of balsamic vinegar? Vegetables stir fried with any Asian cuisine sauce? Hoisin/sweet chili/ketjap manis/soy sauce (there is salt in there which isnt healthy tho).
Seasonings. They add flavor without adding calories. Buy lots of different types of seasonings and experiment with them and find which ones you enjoy on each food. Also, try roasting your vegetables after tossing them with a little bit of high quality extra virgin olive oil.
I'm more of a mix of keto, ketovore, Paleo Mediterranean diet. Any carbs I get come from veggies and berries, nuts. Processed carbs, sugars and seed oils are inflammatory. Probably not very noticeable when you're younger but after 50 it becomes noticeable. At least for me it did. I do make exceptions sometimes but I mostly keep with what keeps me pain free and lean.
Thanks... again! lol you're my health teacher. I built my own work out system from your videos and now I can improve my eating habits. I am grateful you exist and share your knowledge.
Jeff, i love watching your workout videos and the nutrition ones too. I have to lose huge amount of weight, so i have cut out carbs. Its been working, and joining the gym has helped. i am so happy how this video ends with the Ready Whip. As part of my sacrifice of Pasta and pastry, i had to find a low carb, low sugar treat. I found Lite Cool Whip. I buy tubs of it and eat a good cup full with my coffee, at night. I makes all the other sacrifices worth while. I have long way to go before i can reintroduce pasta to my diet. But you are right, you need to feed your need for treats. So far, i have managed to not touch even one potato chip in 3 months. Thanks and keep up the good work!
Despite the fact that there are about a dozen foods on that list which I wouldn’t eat, I’m incredibly supportive of the notion to be very aware of what one is consuming/putting into their body. Bravo on that 👏🏽👍🏽
OMG it's so hard to believe that Jeff looks almost half his age because of sweet potatoe lol! I'm 20. working out every day and even make home workout guides. Hope sport will save my future
Wow Jeff this is an awesome video! I actually love these foods and you are motivating me to start cooking again so I can have more control with what I am eating. The only thing I would change is to eat the egg yolks because they are delicious and have a lot of healthy vitamins!
I like your list. It's definitely a personal thing. I'm a woman with hormonal acne and bloating. I need to avoid dairy as much as possible. I was doing soy milk and getting constipated. The nutrition is the hardest part for me!
Hi Jeff-- Thanks for the video! Much of what you mention are already in my diet, so I feel reassured. :) At one point, a nutritionist told me that I was eating too much protein. At 68, I try to be moderately active. (Work out at least 2 times a week with weights and, if other days do not permit, I try to at least fit in a walk. My job also keeps me on my feet.) Generally, I will rack up anywhere from 75 to 125 grams of protein in a day. I now try to compensate by getting 3x that amount of carbs. (Trying to keep the 3:1 ratio.) I had become a real fan of protein, when I was trying to take off weight (and keep full). Any thoughts on this? Is there a danger in eating too much? Again, thanks!
Dr rhonda Patrick is the best! Love the nutrition update Jeff Helping so many people man. Can’t wait for the next one! Bio hacking down here in Florida. Learned so much from you over the years. Thank you for all the time and effort man.
Full fat milk stimulates muscle protein synthesis to a much greater extent than skimmed milk. The processing required to remove the fat does something to the structure of the milk and it doesn't stimulate nearly as much protein synthesis as skimmed milk. There were a few recent conclusive studies done on this. Interesting to say the least..
Overnight oats are also a good option as opposed to cooking them. You have to prep them the night before with equal amount of milk, cover, pop it in the fridge and add whatever fruit you want in the morning.
Gotta love the downvotes for all the veggies and other non-meat stuff Jeff is eating. Bottom line, if you want longevity to go with your muscles you need a lot of plants in your diet. "Veggies are healthy" isn't just a saying. Jeff probably wants a long, healthy life, so his nutritional choices make a lot of sense for that.
Ikr! I was looking through the comments and it was weird seeing multiple people saying they don't eat vegetables or saying that you shouldn't eat vegetables... like wtf hahaha some people here have been reading and listening to some anti-vegetable propaganda
I eat a lot of these foods. A couple you didn't mention that I always eat are spinach and tomatoes. I always start the morning with an omelet that has spinach and pico in it. I recently also started putting ginger in that omelet when I learned about it's benefits. I going to try to start eating pumpkin every now and then. I like to make pumpkin muffins, but pumpkin in oatmeal sounds pretty good. My feel good food is orange sherbet, and if I have the calorie room, I top it with white chocolate chips. So delicious.
Damn right. It's definitely worth people giving The Game Changers a watch on Netflix. Even Mr Olympia, Arnie Schwarzenegger himself brings it to light, and encourages plant based eating as much as possible. Look after those arteries for the long term, don't clog them up with vile artery clogging animal products 👍😉
So I stopped drinking actual milk a long time ago because my stomach is not happy with milk, instead I turned over to almond milk(vanilla) which I love. Just wondering if it's a good/healthy choice to drink a ton of almond milk?
For most of my breakfasts I have a concoction of steel cut oats, Chia seed, Hemp Hearts, nonfat plain Greek yogurt, canned pumpkin, a handful of mixed nuts, half of a sliced banana and a handful of blueberries. Makes quite a bit, but even though I’m 5‘1“ and 103 pounds I don’t feel stuffed. I sometimes alternate that breakfast with a slice of Ezekiel bread toast with natural peanut butter, half an avocado and an egg. Ezekiel bread is all sprouted grains (no flour) and considered a complete protein. I have an 8 ounce cup of coffee in the morning and Kefir. . . .and that’s just my morning. 💪💪💪
I eat asparagus every day and everyone in the public bathroom quickly finds this out. However, I say it smells better than everyone else's pee so what's the problem?
I start every day with a protein shake blended with creatine, a banana, and a scoop of peanut butter. It's filling for me. Then a chicken salad for lunch and either chicken or fish for dinner. I have more protein shakes throughout the day too. It's perfect for me. And I've changed my body composition drastically over the last year.
Another great video, but there's also the reality of cost to consider. Here in the UK, eating asparagus and blueberries every day would get expensive, quickly. Even substitutes like blackberries and açai berries, the stores in London charge a premium. It's frustrating when you have the right mentality for making quality food choices, but the ever-increasing cost of eating clean becomes an anxiety all of its own.
I have high quality organic whole oats in the morning with a blended mix of nuts (walnuts, blanched almonds, cashews), seeds (pumpkin, linseed, sunflower), sour cherry juice, olive oil, a little high quality dark chocolate, small amount of fruit jam & honey. Also add in sliced banana, blueberries, and a tablespoon of crunchy peanut butter.. Honestly it's amazingly tasty and has such great healthy fats, carbs and some plant protein. Also typically I'll have a couple whole boiled eggs, maybe 3 if I'm hungry! I always consume the yoke because 1: I don't want to waste any food and 2: the yoke honestly has a huge amount of protein too and it has amazing nutritional benefits. I used to hate eating in the morning but I found what worked for me; started training harder and got to really love my breakfast!
@athleanx - I'm obsessed w/ these pumpkin protein pancakes, check them out! Mix all ingredients, make into pancakes, enjoy anytime and cold! 1/2 can pumpkin 1/2 cup plain Greek yogurt 1 cup walnuts 1 mashed banana 3 eggs 1 cup protein powder (honestly any flavor will do!) 1 tsp cinnamon
You said in the video that Soy is the ONLY vegetable that contains all 9 essential amino acid? ALL plant foods contain all 9 essential dietary amino acids just in varying amounts. I think the statement you were trying to make is its the only vegetable that is considered a Complete protein. The term complete protein just requires there to be an "adequate" amount of each amino acid which is rather unimportant in daily life since you rarely ever eat just a single serving of something or eat only a single food.
I am 63 years old work out 5 to 6 times a week a bacon and eggs no bread every day for breakfast the fat is good for you in the bacon and eggs the whole egg is better than egg whites skin milk has a lot of milk sugars in it and regular milk is better more fat fat does not called your arteries or your heart I’ve been doing keto for five years now I weigh 150 from 270 I watch your videos all the time and help me build muscle and I’m ripped like I was when I was a teenager thanks for the videos but we have a lot of older people with type two diabetic watching you they can’t eat oatmeal to jacks or sugar out Thanks for the video you’re better at help building muscles in your dieting been watching you now for four years enjoy your videos thanks
When I eat sweet potato, pureed, I combine it with cinnamon. This gives the taste an extra boost. Maybe you've already tried it, but it's highly recommended ;-)
SHBG. Binds with Testosterone, lowering production. Walnuts. On the other hand, the good may outweigh the bad, as long as you don't eat fistfuls. But for type 2 diabetics, who already have low T, it may not be such a good idea.
I appreciate the help that you are providing many folks on eating more greens, veggie and healthy spices like cinnamon and ginger. I do wish that you would read the research on the link between diary and colorectal cancers. You are doing your health and your subscribers a disservice in recommending diary.
I'm turning 53 in a few months and I 've just been told by my doctor that I'm a type 2 diabetic. I picked up the prescription but I really don't want to go that route, I 'm determined to change my diet and start exercising. Do you have experience with someone in my condition? Great video!
If any other vegans or vegetarians are here, cruciferous veggies also contain vitamin c which significantly increases iron absorption when eating plant-based meats.
Pasta doesn't have to be limited, just stay active and mix it with legumes and vegetables. I've eaten pasta everyday since I was a kid, usually 100-150 grams, which is a full plate. My fasting glucose is 75, hba1c is 4.4 and fasting insulin 1.8(the lower threshold is 2).
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*THE GIVEAWAY IS BACK* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/17-foods-i-eat-every-day
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Try again next time. How much time does it show more
New Workout!
So oily fish is not important then and brown rice and mixed veg etc aswell as all the other stuff
It was extremely helpful!! Thank you & happy new year to you and Jessie :)
Hey Jeff, I’m sure you have heard of him but how do you feel about CarnivoreMD dietary ideas? He is so absolute about vegetables being bad for you. Any thoughts? You two should do a video and a podcast together. Make America fit again!
"There are three things you should spend money on without question. A good bed, good shoes, and good food. You spend a third of your life in a bed, a third of your life in your shoes, and the food that goes in your body determines how you feel every minute of the day." -Pops, circa 1990.
I don’t need no shoes, I have legs
Your pops has a keen mind
Stealing this!
Great quote. Unfortunately, the majority of Humans are lied to everyday making them fuel their body with corpses, ovulations, and the lactations of other animals. That sick industry rams propaganda down the throats of consumers so much, that it makes people never question anything, and to the point where people believe it's even natural to guzzle down bovine lactations. That industry doesn't give a shite about anyone, they just want their money. Don't let them keep lying to you.
Give The Game Changers a watch on Netflix. Even Mr Olympia, Schwarzenegger himself, brings it to light, and encourages plant based eating as much as possible. Look after those arteries for the long term, don't clog them up with wretched artery clogging animal products 👍😉
Sounds like a very wise man!
I really appreciate how he is trying to educate people that they don't have to be afraid of certain foods. A lot of fitness influencers seem like they have eating disorders. Basically he says, eat what you like- but be mindful of getting enough nutrients and not too many calories. There's no arguing with this advice
Really well said, agree completely.
YOU BlTCH THO, YALL BlTCHES AFRAID OF EVERYTHING 🤷🏿♂️
Well said
I was literally thinking the same exact thing and also while I was watching it, I realized how influenced I have been on a few things
Except dont drink skimmed milk. It is shit. It is not natural milk anymore.
Jeff I went from weighing 159 to 180, 21 pounds pure muscle gain thanks to watching a lot of your videos since 2016
Good for you! I'm the opposite. I went from 225 to 150! Now I want to gain muscle. I'm starting to work on that!
How u measure that it is muscle and not fat
@@EzeAsuoha It’s not easy to tell exactly how much. If your pants aren’t getting tighter around the waste, you’re mostly gaining muscle. Most likely you’re going to gain a bit of fat no matter what. To gain muscle with limited fat gain, eat in a slight caloric surplus - about 200-400 calories more than your maintenance per day.
Hey Jeff,
Been training since 12
Now 67
I have INVESTED in your programs and follow you religiously.
The way you “ chat “ makes me listen
Good man
Greg Ross
How can you not love a guy who’s sole focus isn’t to push his brand on you and how it’s so much better than everyone else’s. “Maybe it’s not the one for you”. Living legend folks
Does that make you want to buy it more?
@@humanperson8418nope.
@@humanperson8418a little bit yeah. But I just feel like he is so intelligent about the intersection of muscle building and nutrition, and he wouldn’t put out a shitty product bc it’s directly tied to his brand. But also I’ll just look at the ingredients list. If it’s reasonably priced enough I’ll get it. I would love to support him in any way I can beyond liked and follows considering I’ve learned everything about weightlifting from him
I agree 100%. His integrity comes through with a statement like that, i.e. our stuff is great and you should try it, but it also might not be the one for you. I’m impressed that Jeff gave away so much great information in one video. I’ll definitely be back.
Ya know… you are absolutely right. He NEVER promotes his business and gives great free advice.
If anyone has been struggling to get a lot of these, here is an overnight oats recipe that covers a lot of the ingredients in this video:
70g oats
210g milk (I use full fat)
10g Chia seeds
~2g cinnamon
~15g honey
Mix it all up, leave in the fridge overnight
Serve with Greek yogurt and blue berries on top. Tastes amazing as well.
Remember: Ceylon cinnamon!
Have you ever tried making with almond milk? I swapped out regular milk with Almond milk one day when we ran out of regular milk. I've been using Almond ever since! much prefer the taste.
I do something similar in a mason jar, in this order.
3 Tb rolled oats
2 Tb chia seeds
Fill jar about 1/3 full with milk. (Not exact, just meant to re-hydrate the oats.
Add greek yogurt (I like the "Two Good" Vanilla brand) until the jar is almost full.
Mix
A few dashes of cinnamon
a scrape or two of freshly grated nutmeg.
Mix again, then cover and put in fridge over night to take to work the next day.
Tastes like dessert for breakfast. Been doing this for like 3 years. It is highly customizable so make it to suit your tastes, different yogurt flavor, frozen fruit, etc.
@@Cludo_ It's definitely tasty, but I keep consuming regular milk because of its higher protein contents.
This is very similar to what I do, with the exception of I put blueberries in
17 foods Jeff eats everyday:
1. Egg whites
2. Oatmeal
3. Skimmed milk
4. Cinnamon
5. Greek yogurt
6. Frozen yogurt
7. Lean meat
8. Pasta
9. Vegetables
10. Protein powder
11. Blueberries
12. Walnuts
13. Sweet potatoes
14. Asparagus
15. Edamame
16. Canned pumpkin
17. Pickled ginger
Thank you ✨⚡🌟
You are the real mvp 🙌🏾
📌 to top!
Thanks! 👍
Spoiler alert 😂
Cinnamon*
Thoughts on the following? 1. Fairlife Nutrition Plan - it is like having concentrated skim milk - 30 grams of casein protein and no fat or sugar (or very little of it) 2. Quaker high protein or high fiber oatmeal - still has sugar but at least it has protein? 3. Seven Sundays protein oats - has “upcycled oat protein” and 12 grams total sugar per 1/2 cup serving. 4. Mixes of chia, pumpkin,flax, sunflower, watermelon, etc seeds - good brand is Better Foods Raw Superfoods salad topper 5.Lentil pasta instead of regular pasta
Jeff you're the man. I'm 46 and I was once an athletic and very fit individual. Today I am doughy and weak. I've been on the start/stop-maybe-tomorrow plan for the last 10 years. No more. I'm doing the Jeff Cavaliere eating plan which I started today - whipped cream, pickled ginger, chia seeds - all of it. Picked it up and started out. Daily, mechanical, disciplined, no excuses program. Head down, face the north star and walk. Have some fun on the way. Thank you for everything you do!
Cool Shane
Enjoy!
Stick with it! 45 and I follow a lot of his advice. Even at our age I gained 2-3 pounds of muscle over the past 7 months. Don't believe that you can't do it past 40. Be patient and consistent.
luv the "Start Stop Maybe Tomorrow Plan"
Read “can’t hurt me” by Davis Goggins. It will change you and help you on your journey
I've been making small changes this last year. I turn 50 in a few months and I am on my way to being in my best shape ever at 50 thanks to Jeff.
I was gonna post the same exact thing but turning 40 in a few months! Best shape of my life atm!
Fuxm ya bro im 49 ans 2023 is my year of best shape ever. It goes ull throttle feb 1st. Pt for achilles r now. Good luck
Add black walnuts to plain oat meal, sliced banana, sprinkle with cinnamon, for breakfast daily. Keeps bowl movement regular. Alternate between Kiwi and Avocado every few days. Zero alcohol or smoking.
Sir, I am 61 going on 62. I find your videos very inspirational and practical. Especially muscle development as I get older. Keep it up sir.
@Athleanxofflcial Keep doing what your doing. Your advice is practical and useful
I would recommend milled flaxseed,another food high in omega 3 and protein . Great in oatmeal yogurts and smoothies.
Wow ! You just made my night! You are eating pretty much all of my favorite foods. No thank you to the Rediwoop. Ginger is great stuff. I'm 70. Was a long-distance runner for years (can't run anymore) and was always a a hard gainer when it came to weights. Currently recovering from my wife's battle with cancer (she passed away 12 months ago. That also cost me 15 pounds which I could not spare. Slowly gaining on it . Thank you.
Very sorry about your wife, glad to hear you are still pushing forward
Dear Sr., I totally agree with you about not giving up on pasta or even a little sweet to satisfied the cravings as long as we control the portions and don't overeat it's totally fine. In the past I struggled with my weight, feeling guilty when eating certain foods not realizing that all I had to do was to control how much I eat and add variety to my diet. I constantly changed my diet following the latest crazy diet and not seeing any changes that stay for too long. Now I have no weight problems anymore and I enjoy food without guilt, exercise 5-6 days a week, and since I have found your channel I have learned and continuo to learn and I can't thank you enough for sharing your knowledge.😁
Great video, Jeff! I’d like to add an important note about sulfurophane so people can best utilize this compound. Sulfurophane is formed from the interaction of a precursor molecule and an enzyme. Some sulfurophane is available already in a given food, but a very significant amount is produced when we actually eat the food and the remaining precursor and enzyme compounds can interact; however, if you heat the food first you destroy the enzyme component and, therefore, reduce the amount of potential sulfurophane you otherwise could have had with some studies showing at least a four-fold reduction in total sulfurophane. This means the raw form of these foods are best for getting the most possible sulfurophane in a serving, but many people may not like the raw form of the vegetables that contain sulfurophane so an easy way to unlock the potential of cooked vegetables is to add mustard powder after cooking since it contains the same enzyme that was deactivated from cooking the vegetables. Just be careful if you steam your vegetables since water activates the compounds associated with the burning sensation of mustard. A little goes a long ways in this case! Hope this helps!
As always, great information. Would like to see a video about what Jessie's diet looks like now that he has further along in his body transformation.
Nothing but gummy worms😆
Can you speak to eating and working out for those who do shift work? I would love to hear your input/opinion on how to best maintain fitness and healthy lifestyle for those who work rotational day/night shifts. Thanks so much for all your AWESOME content. It has really helped. Jesse's personal journey video really hit home. That was a very important video for those that struggle. Thank you for sharing.
Jeff, loved your video. I love that you include whipped cream and pasta. I'm Irish American from NY, but was raised with many Italian American friends. I love Italian food. I started jogging in the 1970's so I'm no stranger to carbo-loading. Also I'm with you on not feeling deprived . So frozen yogurt is good too. I used the Adkins diet to loose weight in the past and he allows whipped cream and he has a recipe for Cholate truffles made with real Cocoa powder. Two Truffles and some whipped cream is so satisfying. Now I'm retired and I get to the gym 5xs/week.
You mentioned Greek yogurt and Blueberries. May I suggest adding hydrated chia seeds to those. That's my breakfast every morning. 1 cup of blueberries, a serving of Greek yogurt, and 1 Tablespoon of chia seeds hydrated in 1/4 cup of water. Lots of protein, lots of Omega-3, lots of antioxidants, and only about 250 calories total.
Great video. Thanks for all the quality information. Oatmeal, pumpkin, walnuts, and cinnamon have been added to my daily diet.
This is great, Jeff. As someone who just lost a lot of weight by changing how I eat for good (not a diet!) I recognize a lot of these foods and have enjoyed them myself. And this Italian guy from NY with a sweet tooth also loves sweet potatoes.!
One follow up that would be FANTASTIC would be some recipes. Identifying the ingredients is one thing but sometimes you just need some inspiration for changing it up! I’m stuck in a smoothie rut right now, for instance.
Keep it up and thank you. (Oh, and you can DEFINITELY tell when I have eaten asparagus)
The oatmeal for me was a gamechanger. Great pre workout meal, keeps your energy up and feeling satiated all workout. Also helped get my fiber in.
How much oatmeal do you all eat each morning? I do a half cup of Quaker Oats with two spoonfuls of walnuts and 2 teaspoons of Splenda.
@@luimulder3768 not sure what the measurement is but I have a quaker oats scooper. Probably a half cup of the instant oatmeal in a mason jar. I then cut up one banana, put in a spoon of ceylon cinnamon (I'm not sure if I was the one mentioned in the video, but I remember bringing up cassia vs ceylon in a previous Athleanx video). Recently, I've started adding 1/4 to 1/2 teaspoon of maca powder which is a stress adaptogen among other benefits. I then fill up the mason jar with soymilk before placing in the fridge overnight.
On Thursdays and Fridays I put in 1 oreo as well for a feel good breakfast as I end the work week.
For all the oatmeal lovers: I use pure oat flakes and add some frozen fruits (blueberrys, raspberrys, etc) to it as well as protein powder. Then I fill it up with boiling water. The frozen fruits defrost very quickly, some of them are still cold, some warm and it's super tasty. Check it out!
How long do you usually boil the oats?
I do 1/2 cup of oatmeal to 1 cup of water and I microwave it in a Pyrex dish for two minutes. It’s probably better to cook it on the stove, but it’s convenient for me.
I can't believe Jeff looks almost half his age because of sweet potatoes. Now all sweet potato manufacturers owe this man a couple thousand for the increase of sales coming up
😄😅
Awesome!
He does not look half his age. You're just not used to seeing healthy people in their 40s and 50s.
@@Leester-70 *almost half his age
@@nomnomyourmom No, he looks exactly his age. There is nothing magical going on here, he's just healthy in an unhealthy society so it causes an illusion.
@@Leester-70
1. I was correcting you
2. Everyone's got different eyes, you can have your opinion.
He doesn't look 47 to me, definitely looks younger, but not in 20s
Love your stuff so far! Some lean protein sources that I love are; can of tuna (30 g/can), hemp hearts are a great addition to yogurt or shakes (10g/3rd of a cup). I crush hard boiled eggs. But yeah, people say “Eat less, workout more” when really it’s “Eat more, way better, workout more”
Love the video Jeff, especially when you talked about the seven fish, Italian meal, brought back memories! I lost 75 lbs 10 years ago and kept it off, never did I give up Pasta, Risotto or Polenta (I married a northern Italian).
Thanks for sharing this with us. This is a great list of ideas I can use to mix my daily menu up a bit (and a tasty-looking list of ideas, if I do say so myself).
Very well said as always. I really appreciate your focus on the balance between what's healthy and will keep you lean and what's practical and will keep you motivated. It's a point that can never be overstated.
Jeff I was pumped to see my breakfast had many of your everyday foods. Let me know what you think and hopefully help others. Here is my everyday Overnight Oatmeal (really only 2 hours or so in the fridge) breakfast:
1. 100 grams of unsweetened almond milk
2. 100 grams of 0% greek yogurt
3. 6 grams of chia seeds
4. 6 grams ground flax seed
5. 6 grams black sesame seed
6 . 1-2 grams of Ceylon cinnamon
Mix all together and put in the fridge overnight but two hours should do the trick
When it is done I then add:
7. 28 grams unsalted unroasted almonds
8. 10 grams of all-natural raisins
9. 150 grams of blueberries
This looks awesome and looks like something i used to make as well! Although i never added yogurt with my milk in the oatmeal. Does that not taste weird? I also used water instead of almond milk
Jim: Another great, informative video. Thanks!
For me: Blueberries and walnuts with cinnamon are always mixed in my oatmeal. I mix in a capful of olive oil when cooking and top with 1/2 cup of whole milk!
Sweet simple straight to the point with a Little bit of comedy is perfect, good job guys
I had a basic version of this applied a year before I decided to exercise. (calisthenics) and found the A-X channel. ( You rock Jeff.)
I still eat the same. simple, cheap.
- 3 eggs,
- 2 fruit (1 Apple, 1 Banana),
- Oats,
- Whole wheat pasta,
- 5 cups of mixed veggies. ( washing and shaving and cutting veggies all the time as I am worried about pesticides.) those vegetables. 1 carrot shaved, 4-5 radish shaved, a handful of Brussels sprouts, and a handful of green beans.
- 2 pieces of fish. ( haddock, sole, and cod.)
_10 garlic cloves. (cooked)
No sugar, coffee black or with milk or cream, or water.
I ate kale twice a day, and each meal I mean lettuce rots so fast kale is hardy, I would just splash some vinegar on it, no salt or oil, and throw my eggs over that. or pasta But the lonely country store out here for whatever reason have not had it in a month, and my veg count is down.
Also, whole wheat pasta just doubled in price. I weep.
Ate that for a year, and found this channel, Learned how to look at injury and uncomfortableness. enjoyed the comradery of team skinny dudes trying to put work in and dealing with where we lack. Jeff's's good upbringing even shows through. I will always appriaciate this channel. NOW that said I must go shovel my driveway my least favorite exercise. lol
I think Jeff has a great diet! It's not boring and if you read between the lines, it's all about portions. As a guy with a ferocious appetite, it is challenging to keep those portions (especially starches etc) a bit smaller. I have found that if I keep my protein up, then I am less hungry and won't eat the entire house, or perhaps my neighbors LOL.
I am 55yo and have never been more fit and healthy. My diet and physical activity for years would have been considered perfect and impressive by most people. While I looked great I never had the 6 pack I've been seeking my whole adult life. Additionally my cholesterol and other lab work was not optimal. I was frustrated and obviously concerned since I had been on a whole food organic lifestyle for decades, 22 years. Reluctantly I started down the path of taking prescriptions to "optimize" my health. Statins and BP meds. I felt so defeated at 53yo. 18 months ago I decided to do a 30 day carnivore challenge. LIFE CHANGING! I am exactly the same weight I have been for years. But my lean mass improved and I am between 8 to 10% body fat and my health is thriving. No more meds. The bonus is I now have abs! I wish I knew this decades ago. My workouts are always fantastic, my sleep is phenomenal, my health is thriving. It's mind blowing to me that I eat ZERO carbohydrates and feel so amazing. It's been 18+ months and l will never go back to my whole foods omnivore lifestyle.
Such a refreshing approach to diet. Instead of the graze the pasture like livestock for six days and only eat pizza with fake cheese and cauliflower crust on cheat days, Jeff offers a more realistic approach to getting/staying lean by incorporating less unhealthy version of things you love into your daily diet.
jeff we need way more videos like this, for some strange reason the fitness industry seems to shy away from food, you just see a whole bunch of fitness montages, no one talks about the plate. food education is important, great video
Fitness videos "shy away" from dietary advice because it doesn't generate as many clicks. Simple as that. People don't want to hear the truth about eating properly.
I see so many guys in the gym who lift like bears but also eat like horses. They have big muscles but you can hardly see them because the fat hides them.
@@comingverysoon true, lack of honesty and accountability
@@comingverysoon yes, and a basic, healthy and affordable meal plan is quite simple to follow, it's not rocket science, but there ain't no money in it. So fitness gurus have to come up with all these weird diets...
What are you even talking about, UA-cam is littered with meal prep and what I eat in a day videos from fitness channels. You’re just like, saying words, out of ignorance I guess.
He doesn't need to make more. He would just make the same video over and over. You just need one and you incorporate it. He's talking about a routine.
Thank you so much for this free content that’s loaded with wisdom and great food suggestions supported by science and your own health and fitness journey. Loved this video, thank you! 🙏
That is encouraging, I naturally gravitate towards the same foods. My standard breakfast is 4 eggs and two servings of oatmeal with blueberries, cinnamon, and honey.
😍👌
Scrambled egg or oats cereal with strawberries are my go to.
Mostly lush healthy stuff, good on you. It's worth cutting out the chicken ovulations / eggs though, and replace with almonds or various seeds like sunflower, pumpkin or similar, those are great stuff and they won't clog your arteries 👍😜
@@Johny40Se7enna
That's ridiculous.
This is a very enjoyable pleasant diet and easy to maintain. This is my favorite and most trusted channel for health and wellness. Growing up lower middle class in the country we always grew our own food to save money and afford us to eat whole foods. My dad was a nutjob about not eating anything that wasnt from the source unless it was the occasional snack. And totally agree that we need our crutch food on a daily in small amounts to not binge other days. That also allowed us to eat steak, fish, chicken, pork every day of the week. Being poor can either have you eating poorly if your lazy....... Or the healthiest as a lifestyle if your willing to work in the garden and feed the animals daily for your food. I do snack at times, but to me a snack is berries or fruit. Sugar makes me not feel good so it is mostly avoided by choice.
Jeff, try fresh young ginger-- it tastes better and milder than the aged stuff, and you can slice it into tiny ribbons and eat it with carbs or with salads. Ginger (both types) is also great for boiling your chicken so it won't taste bland. Ditto for red onions
You can get 100 calorie Better Oats (that's the brand name) with maple brown sugar flavor but with < 1g of sugar, and it's really good.
Yesss! Absolutely
Great video as always and being consistent with your approach of explaining the why’s, not just the what’s.
One observation is the time you train and it is obvious that it suits your schedule. However, have you looked into how this might affect your circadian rhythm? as it is something you do everyday?
Thanks for all you do for the wider community
I love his down to earth, “this works for me” approach. It’s a consistency approach too, incrementally healthier choices keeps him lean.
My list:
11am 4 eggs, add 4 egg whites (add hot sauce and high fiber tortilla)
Protein shake after lunch with almond milk 50grams
Low processed carb dinner.
Faves:
Greek yogurt
Cheese
Avocado
Spaghettti squash
Chili
Whole grain pasta
Steel cut oats
Steak /chicken
Spinach/peppers
I really like this guy. He has a friendly attitude and a very intelligent mind.
I would like to add on the blueberries segment; blueberries amongst other fruits like cherries and maybe cranberries (correct me if I’m wrong), are one of the fruits that contribute to improved sleep quality, from whichever ingredient in these fruit(s) that specialises in that area. Personally I love these fruits for that matter even though they may be a bit hard to come by due to costs at the supermarket per punnet or whatever size the markets and stores charge them by, packaging-wise. But you should get the point, regardless of that. Hope this helps anyone here.
The only glaring omission I see on Jeff's list is organic beef/chicken bone broth. Bone broth contains loads of collagene protein and if you mix it with garlic and turmeric (I also add salt, pepper, and organic powdered mushroom blend) it becomes an immune boosting cocktail.
I always wanted to try bone broth. Is it any good? Beef broth I use for my goulash and other soups but never tried bone.
@@Devin7Eleven It tastes like a concentrated version of normal broth. No weird flavor or anything. Just a more intense beef or chicken flavor in my opinion.
Jeff I rewatch your reps video and it got me back to the gym 3x3s for the win baby
What are 3X3’s?
@@anthonysoprano7066 my way of easing into workouts by aiming for strength in a full body split for 3 weeks
Pay the farmer, or pay the pharmacist.
Those are some wise words my friend
Yes, facts
I go between 3 or 2 eggs. Someday’s .2 eggs with egg whites. And yea oatmeal with blueberries cinnamon. Surgar free syrup. I used to be afraid of carbs being on keto.I stopped that diet.and started eating my oatmeal again. I drink unsweetened almond milk. .whole wheat pasta. I do two meals. I eat cottage cheese or Greek yogurt with blueberries.
I love this, simple, earnest, real world advise. Love your channel, thanks for all your hard work!
Milk is for baby calves. The review cites several large studies that show dairy consumption increases prostate cancer risk. In the Physicians' Health Study, which followed 21,660 men for 28 years, those consuming 2.5 servings of dairy daily had a 34% higher risk of developing prostate cancer, compared with men consuming half a serving or less.
absolutely cow or any other animal milk is disgusting and was NOT made for people;)
List the name of your made up studies
the science of "Which type of milk is best for you? - Ted ed" and "Milk. White Poison or Healthy Drink? - kurzgesagt" > your lack of education comment
@@janasstronaut science says otherwise;)
Milk is for humans too. Too many benefits to ignore it. It should be sourced more ethically tho.
Thanks Jeff! Writing up a meal plan to try and involve as much of these as possible each day. Have hardly ever had sweet potatoes, but you’re right, delicious. Let us know what your next tier of foods is, if possible.
Just a hint - ask chatgpt to write a meal Plan focusing on quick and simple prep and protein intake.
It would be interesting to know what things we can add to vegetables and/or meat to make them more palatable but not be bad for you. I struggle eating vegetables plain.
me too. its because we are not rabbits.
A bit of balsamic vinegar? Vegetables stir fried with any Asian cuisine sauce? Hoisin/sweet chili/ketjap manis/soy sauce (there is salt in there which isnt healthy tho).
You dont need any vegetables. If you do, butter and fresh lemon
Seasonings. They add flavor without adding calories. Buy lots of different types of seasonings and experiment with them and find which ones you enjoy on each food. Also, try roasting your vegetables after tossing them with a little bit of high quality extra virgin olive oil.
Blend them in your shakes! Kale and or spinach chia seeds flax meal 1/4 apple and your fav protein powder. Trust me
I'm more of a mix of keto, ketovore, Paleo Mediterranean diet. Any carbs I get come from veggies and berries, nuts. Processed carbs, sugars and seed oils are inflammatory. Probably not very noticeable when you're younger but after 50 it becomes noticeable. At least for me it did. I do make exceptions sometimes but I mostly keep with what keeps me pain free and lean.
Thanks... again! lol you're my health teacher. I built my own work out system from your videos and now I can improve my eating habits. I am grateful you exist and share your knowledge.
Jeff, i love watching your workout videos and the nutrition ones too. I have to lose huge amount of weight, so i have cut out carbs. Its been working, and joining the gym has helped. i am so happy how this video ends with the Ready Whip. As part of my sacrifice of Pasta and pastry, i had to find a low carb, low sugar treat. I found Lite Cool Whip. I buy tubs of it and eat a good cup full with my coffee, at night. I makes all the other sacrifices worth while. I have long way to go before i can reintroduce pasta to my diet. But you are right, you need to feed your need for treats. So far, i have managed to not touch even one potato chip in 3 months. Thanks and keep up the good work!
Despite the fact that there are about a dozen foods on that list which I wouldn’t eat, I’m incredibly supportive of the notion to be very aware of what one is consuming/putting into their body. Bravo on that 👏🏽👍🏽
OMG it's so hard to believe that Jeff looks almost half his age because of sweet potatoe lol!
I'm 20. working out every day and even make home workout guides. Hope sport will save my future
Oatmeal - breakfast, lunch or dinner. Always works for me. Convenient, quick, and adding some fruit and a scoop of protein boosts the nutrition.
Man! His food discipline is amazing. I need to work harder on my diet.
I like your approach, it’s a lot more realistic than a lot of the other fitness gurus
Merry Christmas and Happie New Year,Jeff and Jess!!! Thanks for your jobs! Greetings from Russia! Peace!!!
🤍💙❤
Wow Jeff this is an awesome video! I actually love these foods and you are motivating me to start cooking again so I can have more control with what I am eating. The only thing I would change is to eat the egg yolks because they are delicious and have a lot of healthy vitamins!
For reference, I got:
Egg whites
Oatmeal
Skim milk
Cinnamon
Greek yogurt
Frozen yogurt
Lean protein (chicken, fish, lean red meat)
Pasta
Cruciferous vegetables (e.g. broccoli, cauliflower)
Green vegetables (e.g. spinach, kale)
Brown rice
Nuts (e.g. almonds, peanuts)
Avocado
Berries
Chia seeds
Pumpkin seeds
Garlic
I like your list. It's definitely a personal thing. I'm a woman with hormonal acne and bloating. I need to avoid dairy as much as possible. I was doing soy milk and getting constipated. The nutrition is the hardest part for me!
Same issue here, I can’t eat dairy, so that knocks out a significant part of Jeff’s plan
I appreciate your's and Jesses sense of humor.
Hi Jeff-- Thanks for the video! Much of what you mention are already in my diet, so I feel reassured. :) At one point, a nutritionist told me that I was eating too much protein. At 68, I try to be moderately active. (Work out at least 2 times a week with weights and, if other days do not permit, I try to at least fit in a walk. My job also keeps me on my feet.) Generally, I will rack up anywhere from 75 to 125 grams of protein in a day. I now try to compensate by getting 3x that amount of carbs. (Trying to keep the 3:1 ratio.) I had become a real fan of protein, when I was trying to take off weight (and keep full). Any thoughts on this? Is there a danger in eating too much? Again, thanks!
Check out the channel What I've Learned. Super interesting takes on nutrition.
Thanks Jeff, great info. 🌟🌟🤗🤗🤗🤗
how on earth has this man not been on JRE yet.. I could listen to Jeff talk about H&F all day long
Dr rhonda Patrick is the best! Love the nutrition update Jeff
Helping so many people man. Can’t wait for the next one! Bio hacking down here in Florida.
Learned so much from you over the years. Thank you for all the time and effort man.
I didn’t know about the cinnamon. Thank you very much Jeff. Always appreciate you.
cinnamon actually makes your sh*t tastier ,your white sh*t from your magic stick if you know what i mean
Great diet plan advice athlean-x!💪🏋🍳🥩🥦🥚🥛☕
Pizza??
Full fat milk stimulates muscle protein synthesis to a much greater extent than skimmed milk. The processing required to remove the fat does something to the structure of the milk and it doesn't stimulate nearly as much protein synthesis as skimmed milk. There were a few recent conclusive studies done on this.
Interesting to say the least..
😮
Overnight oats are also a good option as opposed to cooking them. You have to prep them the night before with equal amount of milk, cover, pop it in the fridge and add whatever fruit you want in the morning.
Do you eat them cold?
@@beejaybeej Yes. You can add fruit, yogurt, peanut butter, whatever. It’s delicious.
This video was very helpful. I never thought about putting pumpkin in my oatmeal and cinnamon and I love all three that’s a great idea.
Gotta love the downvotes for all the veggies and other non-meat stuff Jeff is eating. Bottom line, if you want longevity to go with your muscles you need a lot of plants in your diet. "Veggies are healthy" isn't just a saying. Jeff probably wants a long, healthy life, so his nutritional choices make a lot of sense for that.
Ikr! I was looking through the comments and it was weird seeing multiple people saying they don't eat vegetables or saying that you shouldn't eat vegetables... like wtf hahaha some people here have been reading and listening to some anti-vegetable propaganda
I eat a lot of these foods. A couple you didn't mention that I always eat are spinach and tomatoes. I always start the morning with an omelet that has spinach and pico in it. I recently also started putting ginger in that omelet when I learned about it's benefits. I going to try to start eating pumpkin every now and then. I like to make pumpkin muffins, but pumpkin in oatmeal sounds pretty good. My feel good food is orange sherbet, and if I have the calorie room, I top it with white chocolate chips. So delicious.
Sir
Veg diet plz
Damn right. It's definitely worth people giving The Game Changers a watch on Netflix. Even Mr Olympia, Arnie Schwarzenegger himself brings it to light, and encourages plant based eating as much as possible. Look after those arteries for the long term, don't clog them up with vile artery clogging animal products 👍😉
So I stopped drinking actual milk a long time ago because my stomach is not happy with milk, instead I turned over to almond milk(vanilla) which I love. Just wondering if it's a good/healthy choice to drink a ton of almond milk?
watch "Milk. White Poison or Healthy Drink?"
For most of my breakfasts I have a concoction of steel cut oats, Chia seed, Hemp Hearts, nonfat plain Greek yogurt, canned pumpkin, a handful of mixed nuts, half of a sliced banana and a handful of blueberries. Makes quite a bit, but even though I’m 5‘1“ and 103 pounds I don’t feel stuffed. I sometimes alternate that breakfast with a slice of Ezekiel bread toast with natural peanut butter, half an avocado and an egg. Ezekiel bread is all sprouted grains (no flour) and considered a complete protein. I have an 8 ounce cup of coffee in the morning and Kefir. . . .and that’s just my morning. 💪💪💪
Eggs from a carton is the most American thing I’ve ever heard
Safest way to consume them is from the carton
Sounds disgusting how could you. Seriously how lazy are u you can’t split an egg? Dafuq wrong with these people.
It's convenient and great. What's not to love?
@@Cristyface Worried about how it's made, certainly with chemicals to separate it from the yolk.
@@llvn11 no, pretty sure machines just crack the eggs and separate them, then they get pasteurized.
I eat asparagus every day and everyone in the public bathroom quickly finds this out. However, I say it smells better than everyone else's pee so what's the problem?
I start every day with a protein shake blended with creatine, a banana, and a scoop of peanut butter. It's filling for me. Then a chicken salad for lunch and either chicken or fish for dinner. I have more protein shakes throughout the day too. It's perfect for me. And I've changed my body composition drastically over the last year.
When I was a kid they called me the spaghetti kid n I’m Irish love it still at 68 yrs old great video 👍
Another great video, but there's also the reality of cost to consider. Here in the UK, eating asparagus and blueberries every day would get expensive, quickly. Even substitutes like blackberries and açai berries, the stores in London charge a premium. It's frustrating when you have the right mentality for making quality food choices, but the ever-increasing cost of eating clean becomes an anxiety all of its own.
I have high quality organic whole oats in the morning with a blended mix of nuts (walnuts, blanched almonds, cashews), seeds (pumpkin, linseed, sunflower), sour cherry juice, olive oil, a little high quality dark chocolate, small amount of fruit jam & honey. Also add in sliced banana, blueberries, and a tablespoon of crunchy peanut butter..
Honestly it's amazingly tasty and has such great healthy fats, carbs and some plant protein. Also typically I'll have a couple whole boiled eggs, maybe 3 if I'm hungry! I always consume the yoke because 1: I don't want to waste any food and 2: the yoke honestly has a huge amount of protein too and it has amazing nutritional benefits.
I used to hate eating in the morning but I found what worked for me; started training harder and got to really love my breakfast!
2:20 IMO, whole milk is far more superior than low fat or skim milk. You need fat in your diet. Plus Whole milk tastes alot better 😋
@athleanx - I'm obsessed w/ these pumpkin protein pancakes, check them out! Mix all ingredients, make into pancakes, enjoy anytime and cold!
1/2 can pumpkin
1/2 cup plain Greek yogurt
1 cup walnuts
1 mashed banana
3 eggs
1 cup protein powder (honestly any flavor will do!)
1 tsp cinnamon
I have introduced a can or two of sardine or mackerel. 25g of high omega 3 filled protein. Sometimes 2 cans are my lunch entirely after a workout.
Mix sweet & pumpkin with cinnamon... Very good I also add walnuts sometimes...
You said in the video that Soy is the ONLY vegetable that contains all 9 essential amino acid? ALL plant foods contain all 9 essential dietary amino acids just in varying amounts. I think the statement you were trying to make is its the only vegetable that is considered a Complete protein. The term complete protein just requires there to be an "adequate" amount of each amino acid which is rather unimportant in daily life since you rarely ever eat just a single serving of something or eat only a single food.
I am 63 years old work out 5 to 6 times a week a bacon and eggs no bread every day for breakfast the fat is good for you in the bacon and eggs the whole egg is better than egg whites skin milk has a lot of milk sugars in it and regular milk is better more fat fat does not called your arteries or your heart I’ve been doing keto for five years now I weigh 150 from 270 I watch your videos all the time and help me build muscle and I’m ripped like I was when I was a teenager thanks for the videos but we have a lot of older people with type two diabetic watching you they can’t eat oatmeal to jacks or sugar out Thanks for the video you’re better at help building muscles in your dieting been watching you now for four years enjoy your videos thanks
When I eat sweet potato, pureed, I combine it with cinnamon. This gives the taste an extra boost. Maybe you've already tried it, but it's highly recommended ;-)
SHBG. Binds with Testosterone, lowering production. Walnuts.
On the other hand, the good may outweigh the bad, as long as you don't eat fistfuls. But for type 2 diabetics, who already have low T, it may not be such a good idea.
Great videos. You have a lot of knowledge on the subject and it motivates me. Great job. Thank you.
I appreciate the help that you are providing many folks on eating more greens, veggie and healthy spices like cinnamon and ginger. I do wish that you would read the research on the link between diary and colorectal cancers. You are doing your health and your subscribers a disservice in recommending diary.
I trust ted-ed and kurzgesagt's science on the milk benefits any day
Feel free to list your research
I'm turning 53 in a few months and I 've just been told by my doctor that I'm a type 2 diabetic. I picked up the prescription but I really don't want to go that route, I 'm determined to change my diet and start exercising. Do you have experience with someone in my condition? Great video!
If any other vegans or vegetarians are here, cruciferous veggies also contain vitamin c which significantly increases iron absorption when eating plant-based meats.
Pasta doesn't have to be limited, just stay active and mix it with legumes and vegetables. I've eaten pasta everyday since I was a kid, usually 100-150 grams, which is a full plate. My fasting glucose is 75, hba1c is 4.4 and fasting insulin 1.8(the lower threshold is 2).