Sutter et al. [1] in their paper "Multivariate Trace Inequalities" give an intuitive proof of the following Golden-Thompson inequality:

For any hermitian matrices $A,B$:

$$ \text{tr}(\exp{(A+B)}) \le \text{tr} \exp{(A)}\exp{(B)}. $$

Lemmas involve the spectral pinching method which uses the eigendecomposition $A=\sum_{\lambda}\lambda P_\lambda$ where the $\lambda$ are eigenvalues and $P_\lambda$ corresponding projectors which are mutually orthogonal.

The spectral pinching map with respect to $A$ is defined as $$ \mathcal{P}_A: X \mapsto \sum_{\lambda} P_\lambda XP_\lambda $$ and then come these properties for any $X \geq 0$:

1) $\mathcal{P}_A[X]$ commutes with $A$

2) $\text{tr} \mathcal{P}_A[X]A = \text{tr} X A$

3) \begin{align} \mathcal{P}_A[X] &= \sum_{\lambda \in \text{spec}(A)} P_\lambda XP_\lambda\\ &= \frac{1}{|\text{spec}(A)|} \sum_{y=1}^{|\text{spec}(A)|}U_yXU_y^*\\ &\geq \frac{1}{|\text{spec}(A)|} X \end{align}

where $\text{spec}(A) = \{\lambda_1, \lambda_2, \dots, \lambda_{|\text{spec}(A)|}\}$ and $U_y = \sum_{z=1}^{|\text{spec}(A)|} \exp{\frac{i2\pi yz}{|\text{spec}(A)|}}P_{\lambda_z}$ satisfies $UU^T=I$

1) and 2) are straightforward to follow. But I cannot understand how the second equality and the first inequality hold true for 3).