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Jeremy Ethier is no stranger to how certain foods play a role in maintaining a healthy lifestyle. The kinesiologist, fitness expert and founder of “Built with Science” took Men’s Health into his home, where he broke down his daily diet and covers how it affects his overall performance, especially during workouts.

Ethier’s personal method of diet is to keep things simple, but with goals that he wants to hit throughout his day to help maximize weight loss/muscle results. What does that mean exactly? For the YouTube star, that means eating at a calorie deficit, ensuring he gets enough protein throughout his day, and to choose foods that will give him the most “bang for his buck.”

“I choose foods that are filling, high volume, low in calories, very nutrient-dense and pack a ton of fiber and micronutrients,” he says. “This is what’s going to make me adhere to the diet the best and make me feel like I’m not even on a diet at all, because I’m so full and satisfied from these foods.”

The YouTube star starts his day around 7AM, when he drinks a liter of water that he placed by his bed to kickstart the hydration process and replace any water that might’ve been lost the night before. It also curbs his initial hunger pains. After some meditation and computer/content creation work, he’ll eat his first meal, which also counts as his pre-workout. For Ethier, that usually means an omelette with sliced vegetables, which helps him recover from his workout. He also likes to have some carbs to help with his morning energy levels, so he’ll include ½ cup of oatmeal with a sliced banana, cinnamon and stevia for flavor/sweetness.

An hour after his breakfast, Ethier hits the gym for a 45- to 60-minute training session. He always likes to have a protein shake (he prefers a whey isolate powder) and rice cakes on hand, as this helps the initial recovery process and begins to replenish him from his workout. As for his “official” post-workout meal? Ethier is big on sweet potatoes (“they taste amazing and they’re full of micronutrients”), baked salmon, and vegetables such as cauliflower, kale or broccoli on the side.

As the “Built with Science” host tends to focus his carbs around his workouts, that means his dinner is usually less carb-heavy. What does he like to eat for dinner? Ethier’s go-to meal tends to be a big bowl of chicken fajita salad, consisting of nutrient-dense greens (he prefers spinach and romaine lettuce), pan-seared chicken and vegetables, salsa, hot sauce, lime and half an avocado.

It’s around 9PM when Ethier (like everyone else) begins to have the late night food cravings. If he’s craving something sweet, he sticks with 0% fat-free greek yogurt (“it’s a great slow-digestive protein source that just helps with the protein synthesis overnight), with cinnamon, stevia and mixed berries. But when his girlfriend has a movie night planned, he likes to grab popcorn with some nutritional yeast, as popcorn is one of the most satiating foods—it’s high in fiber, and you can have a high volume of it for a low number of calories.

Does the YouTube star have a piece of advice for those looking to create an optimal lifestyle? Yes he does, and it’s to not overcomplicate things. “Prioritize hitting your calorie and protein targets for the day, as that’s what’s most important with weight loss,” he says. “Don’t limit yourself to specific foods because somebody said that they’re good or bad… experiment and create the diet that you could adhere to in the long run.”

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