Brooke Burke, a mother of four, cancer survivor, and television personality, has become an inspiration for women seeking to maintain their health and vitality as they age. At 47, she openly shares her diet and workout secrets, proving that age is truly just a number. Now at 52, Burke continues to inspire, urging women to embrace weight training and adapt their wellness routines to the changing needs of their bodies.
Intermittent Fasting: A Cornerstone of Brooke Burke's Diet
Intermittent fasting is a dietary approach that involves cycling between periods of eating and voluntary fasting on a regular schedule. Brooke Burke credits intermittent fasting as a key factor in maintaining her figure. She revealed that she doesn't eat breakfast, opting instead for coffee or black tea in the morning. Sometimes she will also have bulletproof coffee, which contains butter and heavy cream. She believes that incorporating healthy fats into her diet is beneficial for brain function, skin health, and hair quality.
Burke emphasized that she is mindful of her food choices and avoids processed foods. While she practices intermittent fasting regularly, she doesn't adhere to a strict 16-hour fasting window, adjusting it based on her daily schedule. After her workout, she typically has a shake containing almond milk, collagen protein, MCT oil, dates, and maca for energy.
Intermittent fasting has gained popularity in recent years, with various methods to choose from. Some people eat within an 8-to-10-hour period each day, fasting for the remaining hours. Another popular approach is the 16:8 method, where eating is restricted to an eight-hour window, followed by a 16-hour fast. Brooke doesn't count calories and doesn't completely eliminate carbohydrates. She believes in moderation and allows herself room to enjoy different foods.
Brooke doesn't restrict herself. “I eat meat, I enjoy red wine. I don’t skimp out on flavor. I love to cook, and I eat a lot of protein, a lot of good fats and a lot of delicious spices.
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Enjoying Life with Intermittent Fasting
Brooke shared her experience of eating pizza and pasta while intermittent fasting during a trip to Italy. By skipping breakfast, she was able to indulge in the local cuisine without gaining weight. She emphasized that intermittent fasting allows for flexibility and the ability to enjoy favorite foods in moderation.
Brooke typically eats clean, consuming soups, meat, and fish. She also enjoys shakes and prepares a nutritious dinner. Her meals depend on her schedule, but intermittent fasting simplifies her life by focusing on two meals a day. When she needs a snack, she chooses fish, lean protein, soups, vegetables, spicy food, avocados, olive oil, and nuts, especially macadamia nuts. A typical dinner for Brooke might consist of a filet mignon, a salad, and grilled vegetables. She also enjoys sushi and Mexican food.
Beyond Intermittent Fasting: Holistic Wellness Tips
In addition to intermittent fasting, Brooke emphasizes the importance of sleep, happiness, and hydration. She drinks water throughout the day, keeping it readily available in her car, by her bed, and in her purse. She also incorporates Fat Burning Lemonade into her morning routine.
Brooke has a word of advice for women in their 50s. She is urging women to add weights to their workout routines. Burke said there are several benefits to adding weights to your workout routine. "What I found, I'm in my 50s, no one prepared us for menopause and said, 'Learn how to weight train,'" she told the outlet. "The reason we need to weight train is for bone density. It's bone health, osteoporosis. It shifts your hormones. It kicks up your metabolism. It creates strength. It allows you to develop more coordination so we can do other things."
Brooke Burke's Fitness App: Workouts at Your Fingertips
For those interested in trying Brooke's workouts, she offers her own app called Brooke Burke Body. The app features a variety of routines that can be done at home, ranging from 10 to 20 minutes in length. Brooke believes in working out smarter and harder in less time, focusing on targeting specific problem areas. The app includes programs for toning, sculpting, lifting, and core strengthening, providing an accessible and affordable way to exercise at home.
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"I started my fitness app a year and a half ago. You can do 10 minute workouts, which I know sounds silly but you can really do 10, 15 minute, 20 minute work outs, you can decide what you want to do and you work out intense, you get an after burn. The days you go into the gym spending an hour in there, for me are long gone. I feel like I am in better shape in my 40s than I was before. It is just understanding the body. I might do even less than a half hour workout but it is more intense, it’s targeting the problem areas. Toning, sculpting, lifting, I have booty burn, I have light work outs, I know how to carve my body, I know how to tone the tummy and hard rock the core and so I put all these programs together on my app, and you get it done at home, and it is really inexpensive $12.99 a month. You try it for free for a week. You can do it at home. So no more excuses, time is not an excuse anymore.”
Charity and Community
Brooke is a longtime supporter of the Nautical Malibu Triathlon and enjoys supporting the event and raising money for the Children's Hospital Los Angeles.
A Typical Day of Eating for Brooke Burke
Brooke emphasizes that she doesn't eat the same thing every day and encourages variety in one's diet. She starts her day with a cup of coffee with steamed half-and-half as part of her morning mindfulness ritual. Around 11 am, she breaks her fast with a Longevity smoothie, a nutrient-dense, plant-based superfood. In the afternoon, she opts for a protein-rich salad, such as a veggie salad with grilled salmon. For dinner, she enjoys a fresh salad with grilled chicken or salmon and grilled veggies.
Brooke Burke's "weird" morning routine is not for the weak, but she says it's worth it. In a new interview with Fox News Digital, Burke broke down her detailed, three-hour health and beauty routine, which includes some unusual practices.
Setting Realistic Goals
Brooke advises setting reasonable fitness goals and emphasizes that results take time. She encourages people to listen to their bodies and find activities that resonate with them, whether it's a class, an app, or a retreat.
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Nutrition Still Plays a Critical Role
In a time when it seems everyone’s on Ozempic, Burke insists nutrition still has to play a critical role. “Look, [Ozempic] can be a game-changer,” she says. “But you’ve got to work with a credible professional and you’ve got to create a nutrition plan to fuel your body properly. There’s absolutely no quick fix that’s going to last. And ours is such a quick-fix country - that’s why we see so many people walking around looking cracked-out.
Brooke Burke Body: An Intentional Wellness Platform
Brooke's fitness app has evolved into an intentional wellness platform that offers fitness and mindfulness classes, livestreams, recipes, digital retreats, private coaching, and a community for members to share their progress and setbacks. She is committed to creating a campus of education that empowers individuals to understand their bodies and continue learning.
Addressing Health Challenges
Brooke has openly shared her medical challenges, including Hashimoto's disease, thyroid cancer, and Inflammatory Bowel Disease (IBD). She believes in empowering others by sharing her vulnerabilities and advocating for women's health.
Embracing Menopause
Brooke has also publicly addressed menopause and the changing needs of the female body. She stresses the importance of self-compassion and adapting to the body's changes during this phase of life. She also said "What I found, I'm in my 50s, no one prepared us for menopause and said, 'Learn how to weight train,' The reason we need to weight train is for bone density. It's bone health, osteoporosis. It shifts your hormones. It kicks up your metabolism. It creates strength."
Mixing Up Workouts
Burke is always mixing up her workouts and trying new modalities. “I’ve got to do it just to keep my attention span in check,” she explains. “Lately, I’ve been experimenting with red light therapy, so I have a new program I think will be live by January called the Deep Heat series - and it’s deep abdominal core workouts to help combat belly fat. I also have programs for butt-lifting, body sculpting and yoga.
Investing in Yourself
Burke encourages women to invest in themselves and prioritize their well-being. She suggests attending retreats and workshops to reboot and connect with others.
Brooke Burke's Morning Routine
Brooke Burke's "weird" morning routine is not for the weak, but she says it's worth it. In a new interview with Fox News Digital, Burke broke down her detailed, three-hour health and beauty routine, which includes some unusual practices.
Burke said that after removing the patch in the morning, she will typically perform a lymphatic drainage massage on herself and rubs in the remaining oil.
The fitness guru's longevity smoothie comes next. She adds two scoops of the longevity powder to her smoothies every morning, but she also listens to her body to see what she needs every day.
Some mornings, Burke will also do a cold plunge for her face.
During her interview with Fox News Digital, Burke explained that she wakes up very early in the morning to get some key time for herself. She also addressed those who are skeptical of her morning routine.
Burke shared a time-hack she has been incorporating which is "walk and talk." She aims to hit 10,000 steps per day, in addition to her daily workout.
For those who don't have as much time in the morning, Burke suggests people prioritize time for themselves, getting a good night's rest, being outside and walking.
Brooke Burke's Diet
Brooke says she used to be big on breakfast, but she now skips a traditional morning meal because it falls during her fasting window. “First things first, coffee. I don’t do anything before coffee,” she says. She also gets the day started with plenty of H2O. “I drink a lot of water, a lot of green tea, and a lot of lemon water; no sugary drinks,” she says.
“I try to have a post-workout shake as my first meal,” she says. Lately, her go-to shake includes almond milk, dates, almond butter, MCT oil, maca powder, peanut butter collagen protein, half a frozen banana, and cinnamon. And if you’re curious whether she worries about the calories in her blend, the answer is no.
If she doesn’t make a shake, Brooke opts for a “high-protein, high-fat” salad with tons of flavorful toppings.
Because she doesn’t usually get hungry between meals, Brooke isn’t a big snacker. When she does need something to munch on, she goes for nuts. “I’ll do raw macadamia nuts or almonds-and walnuts are really good,” she says. “I also just discovered that Brazilian nuts are very anti-inflammatory, so those are great, too.” (Brooke has a couple of autoimmune issues, so she generally tries to eat anti-inflammatory foods. “If I’m on the go, I’ll have an avocado with salad dressing or a matcha latte,” she adds.
to wrap up her day. “For dinner, I’ll make grilled salmon with vegetables and another big salad,” she says. She also likes to roast carrots and onions or make zucchini pasta, asparagus, and baked sweet potatoes.
Soups have also become a staple lately because they’re an easy way to use up all extra ingredients in the fridge.
Though she usually sticks to whole foods, Brooke listens to her cravings. That goes for drinks, too. “I love to have a glass of red wine with dinner,” she explains.
One thing you won’t find in Brooke’s typical day: dessert. “I don’t really have a sweet tooth,” she says.
Weight Training
Burke, 53 in September, has incorporated compound exercises and heavy weights into her workout regimen. “I feel like we are in a phase in our country of a quick fix. And that fad diet and shocking the system and so much discipline that we’re not enjoying our life. I am eating more. I’m leaner, I’m stronger, and I’m more satisfied. And I have more energy. I’m eating nutrient-dense foods, I’m eating more protein.
“I want to speak to this quickly because most women are afraid of heavy weights. And there’s this myth attached to it that we’re going to get bulky. Not true.
“What I found, I’m in my 50s, no one prepared us for menopause and said, ‘Learn how to weight train.’ The reason we need to weight train is for bone density. It’s bone health, osteoporosis. It shifts your hormones. It kicks up your metabolism. It creates strength.
“It’s the first time I’m really adding heavy weights. And heavy for me is like 10 pound arms, right? I’ve always added heavy weights to my booty burn programs to build curves in the glute muscles,” said Burke, who hosts a LIVE! “But it’s making me stronger. I’m feeling my body changing, I’m able to maintain lean muscle.
Not Counting Calories
Brooke Burke says she does not count calories.