Meghan Markle, the Duchess of Sussex, has captivated global audiences not only with her acting career and royal status but also with her commitment to health and fitness. Her lifestyle, characterized by balanced nutrition, diverse workouts, and mental wellness practices, provides a comprehensive model for those seeking to improve their own well-being.
Embracing a Holistic Approach to Fitness
Meghan Markle emphasizes a holistic approach to fitness that integrates both physical and mental well-being. She considers mental wellness a vital part of her fitness routine. By integrating practices like meditation and yoga, she prioritizes their calming and centering effects. These practices help her manage stress and maintain focus, as engaging in activities that promote mindfulness is key to Meghan’s routine.
"As I’m getting older, my approach to aging is quite different," she told Best Health in 2016. "I make sure that I take care of my skin and body, especially with the work hours I have. And I don’t just take care of myself for aesthetic reasons but because how I feel is dictated by what I’m eating, how much rest I’m getting, and how much water I’m drinking. If I don’t have time for a long workout, I’ll grab my dog and go for a quick run. Being active is my own moving meditation."
For Meghan, balancing motherhood and fitness involves finding ways to incorporate physical activity into her daily routine without compromising family time. Pilates and running are favorites, as they offer flexibility and can be adjusted according to her schedule. This adaptability is essential for maintaining her fitness regimen while managing the demands of parenting and public life.
A Balanced Fitness Routine
Meghan Markle’s fitness routine includes a balanced mix of cardio, strength training, and flexibility exercises. She enjoys a combination of cardio, strength training, and flexibility exercises to stay fit. Cardio workouts, such as running and hiking, keep her heart healthy and improve her endurance.
Read also: Diet and Exercise: The Meghan Markle Way
"Meghan is an avid runner, so she already did a lot of treadmill work on her own," McNamee explained to WomensHealthMag.com in 2018. "We’d look at what her run frequency was like that week" and build workouts around that. Running has always been her form of moving meditation, which she relishes because it allows her to get out of her head.
Strength training is another crucial component of Meghan’s workouts. It helps build lean muscle mass and improve overall strength and power. Her workouts often include exercises like lunges and squats, guided by her trainer to optimize her form. When she was still filming Suits in Toronto, she and her trainer McNamee met up three to four days a week, for 45-minute training sessions. "For Meghan, we tried to schedule these workouts early in the day, to make it a priority," he told WomensHealthMag.com in 2018. McNamee took a high-rep (20 to 25), low-weight strategy for Meghan's fitness routine-rather than heavy lifting.
Mindful movement and meditation are integral to Meghan’s approach to well-being. Practicing yoga and meditation allows her to manage stress and cultivate mental clarity. Yoga, particularly vinyasa flows, helps her stay centered and calm amidst a hectic lifestyle.
Diet and Nutrition: Whole Foods and Mindful Eating
Meghan Markle’s approach to diet and nutrition emphasizes a focus on whole foods, energy-boosting meals, and mindful eating habits. Meghan includes a variety of whole foods in her diet, which help her maintain sustained energy levels throughout the day. She favors a mostly plant-based diet but doesn’t adhere strictly to veganism. “I try to eat vegan during the week and then have a little bit more flexibility with what I dig into on the weekends," Markle previously said while filming Suits. "But at the same time, it’s all about balance. Because I work out the way I do, I don’t ever want to feel deprived. I feel that the second you do that is when you start to binge on things. It’s not a diet; it’s lifestyle eating."
An ideal day of eating for Markle looks like this: "A Clean Cleanse vanilla shake blended with frozen Ontario blueberries for breakfast, a Niçoise salad and glass of rosé, with some Grey Owl goat cheese and baguette on the side for lunch, and a leisurely dinner of seafood and pasta, and a negroni to cap off the night," she previously told The New Potato.
Read also: A Royal Approach to Wellness
Practicing mindful eating plays a significant role in Meghan’s diet. She believes in listening to her body and consuming food to fuel it properly rather than following restrictive calorie counting.
The Role of Yoga and Flexibility
Yoga and flexibility exercises play a key role in maintaining Meghan Markle’s fitness. Meghan Markle incorporates Vinyasa yoga into her routine, which emphasizes flowing movements and dynamic poses. Her love for Vinyasa, influenced by her yoga instructor mother, reflects how deeply it is ingrained in her lifestyle. "Yoga is my thing,” she confirmed to Canadian magazine Best Health. “I was very resistant as a kid, but she [mom Doria] said, ‘Flower [her nickname for Meghan], you will find your practice - just give it time.’ In college, I started doing it more regularly," she added.
Pilates complements Meghan’s yoga practice by focusing on core strength and overall muscle tone. Engaging in Pilates is a way to elongate and strengthen muscles without adding bulk. “[It’s] hands down the best thing you could do for your body,” US Weekly credits Markle saying. “Your body changes immediately.”
Maintaining Motivation and Managing Metabolism
Meghan Markle’s weight loss journey highlights her commitment to maintaining motivation and managing the natural changes in metabolism that accompany aging. Motivation is a key component in Meghan’s approach to weight loss. Staying motivated involves setting achievable goals and maintaining a positive mindset. Meghan has reportedly embraced core exercises and posture improvement, focusing on wellness without overemphasizing dietary restrictions or vigorous exercise. Accountability plays a vital role in her routine. Having a personal trainer or a supportive partner helps keep her goals in check. Additionally, incorporating activities she enjoys, like yoga or pilates, makes it easier for her to stay committed.
As individuals age, metabolism can naturally slow down, posing challenges for weight management. Meghan’s weight loss journey involves addressing these changes through strategic lifestyle choices. Age-related hormonal changes can also affect weight. By adopting a balanced diet and engaging in regular physical activities, she mitigates these effects. Attention to healthy eating habits, such as consuming nutrient-dense foods, supports her body’s needs.
Read also: Inside Meghan's Transformation
Meghan's Daily Habits and Preferences
- Meghan Markle focuses on a plant-based diet, especially during the week. She enjoys cooking and often prepares meals rich in fresh vegetables and fruits. "Growing up in Southern California…we had a meyer lemon tree and fig tree in my backyard, I loved gardening and growing my own vegetables. That farm to table ethos was ingrained at such a young age, Also, I grew up on the set of the TV show Married with Children where my dad was the lighting director. The show was, shall we say, saucier than a little girl my age should be watching, so my dad would have me help in craft services," she told Eye Swoon. "I would help make the food trays, and learned how connective food could be - how happy people would be when I walked in with a tray of perfect crudités. It was awesome, and definitely planted the seed of my love for making and sharing food."
- Meghan’s fitness routine emphasizes consistency and includes a variety of exercises.
- Over the years, Meghan has maintained her commitment to wellness, balancing a hectic lifestyle and a busy schedule with moments of mindfulness and reflection.
- In addition to strength training, Meghan loves activities like yoga and Pilates. These exercises help in maintaining flexibility and core strength.
- During her time on Suits, Meghan remained dedicated to fitness by maintaining a regular schedule of workouts and a balanced diet.
Adaptations and Changes Over Time
Many of Markle's favorite foods are relatively simple in concept: Avocado toast, veggie quinoa, fish tacos, pasta. She decided it would be a fun idea to try and eat like the duchess herself for 10 days. This may be the reason why what she eats has changed so much over the years. In addition, it's fair to say Markle's eating habits changed with respect to her wedding, pregnancy, and motherhood. She first tried açaí bowls while attending school in Santa Barbara, so this flavor was nothing new to her. Markle's açaí bowl recipe is pretty straight forward: She blends the packet with the banana and a dash (emphasis on just a dash) of almond milk. She made the mistake of adding too much almond milk so she ended up with an açaí beverage the first time. The taste was refreshing and slightly sweet, which made for a perfect breakfast food. She loved that it made her feel satisfied without feeling overly full, like other carb-heavy foods. She made this for breakfast for four straight days until she ran out of berries. Like Markle, she topped her oatmeal with bananas - which somehow grew sweeter as they warmed up against the hot oats. She also added a dash of cinnamon and drizzle of agave to give it that extra yum factor. Markle and she may have a lot in common when it comes to food preferences, but their opinions diverge significantly when it comes to coffee. She'll be honest, the first five days of waking up without her morning coffee were very challenging - she felt like an actual zombie. Since she couldn't depend on her morning pick-me-up, she tried to be more mindful of her sleep schedule instead. Of course, one of the reasons she drink so much coffee is because, like most Americans, she doesn't get the required eight hours per night. Around the seventh day of swapping out coffee for lemon water, she began to feel different. She noticed she woke up much easier and felt far more rested. Plus there was something about sipping lemon water every morning that felt so luxurious. Talk about knowing the way to her Millennial heart. Avocados are an excellent source of magnesium, potassium, fiber, and healthy fats. Some days she added an egg, other days she added tomatoes and other veggies. Although Markle specified that she prefers using beans as a protein, she know from other interviews that she doesn't avoid all meat 100% of the time. Salad became her go-to lunch for nearly a week straight. There are so many different greens and toppings to choose from. You just have to be patient enough to chop them all and ensure they're uniform. She made one that featured baby greens, shaved turkey, craisins, herbed goat cheese, and pickled beets. Markle has called green juice her preferred afternoon snack. Here's the thing - she don't dislike green juice. After a few days of incorporating cold-pressed juice into her routine, she understood why Markle is such a big fan of the stuff. However, she don't think this is a habit she will continue. For her, the juices weren't filling enough to be considered a satisfying snack, even though she found them to be delicious. She's already a fan of hummus, but she's usually the person who reaches for something super processed like onion dip or ranch if that's available. She purchased a salmon and avocado sushi tray from her local Whole Foods and savored every last bite. Nothing beats that umami flavor of thinly sliced raw salmon, nori, soy, and wasabi. On other nights, she made quinoa with veggies like zucchini, onions, and mushrooms. She followed Markle's advice of using fresh herbs and she swear it gave her food a restaurant-quality taste. Markle told Delish that she considers a glass of red wine to be her dessert. By the end of her 10 days on the Markle plan, her body felt much better. Her skin also felt less inflamed. It wasn't exactly clear, but she didn't feel as puffy. Like Markle, she is a huge fan of food that tastes fresh. Farm-to-table restaurants are usually her all-time favorite places to eat. It's not simply because it's healthier. But she often let my good habits fall to the wayside in favor of convenience. As long as you have fresh herbs, spices, and veggies, there is a limitless number of healthy and flavorful meals you can make yourself. Sweating for the wedding takes on a whole new level of insanity when said wedding is broadcast to roughly two billion people around the world. No pressure. Luckily for Meghan Markle, she's had her diet and exercise regimen locked-down for years. As the daughter of a yoga instructor, Markle loves to cook and eats a predominately plant-based diet, but she allows room for occasional indulgences. She's also a workout fiend, crediting everything pilates and running with keeping her fit.
The Ozempic Rumors
As the internet buzzed with claims in the recent past, it is now time to get to the bottom of this transformation and see what was really behind her change.
When Meghan Markle stepped out with Prince Harry at the Bob Marley: One Love premiere in Kingston, Jamaica, back in January 2024, social media exploded. Fans did not just notice her dress-they zoomed in on her cheekbones. In a matter of minutes, X users filled the timeline with a post of her at the premiere saying, “Here you go, unfiltered Meghan Markle,” claiming, "Here you all go, no Photoshop, filter, just pure Ozempic." The term “Ozempic face” trended for hours, with users claiming her glam was chemically assisted, not just genetically blessed. Commenters went into full detective mode, throwing out comments like, “You can see the injection points near her Cupid’s bow.” Some even claimed she was trying to match Kate Middleton’s signature slim silhouette.
Between 2019 and 2021, Meghan Markle welcomed two royal babies and, like any mother, retained some post-pregnancy weight. But it was her sudden transformation in 2023 that prompted fans to jump on the Ozempic bandwagon. Then, in August 2023, Meghan Markle was spotted bundled up in a scarf and wool coat on a sunny California day. That odd fashion choice only drew more attention to her appearance, especially after she was spotted wearing a NuCalm disc that claims to reduce stress. The Life & Style insider source also reportedly told the outlet, “She doesn’t have an appetite when she’s juggling a lot,”. In her more recent podcast, Meghan Markle herself opened up about facing rare postpartum health struggles, leading to the belief that the weight loss seemed to come with stress, pressure to prove herself again in Hollywood, and health-related struggles.
When it comes to fitness and diet, the Duchess once told Shape in a 2013 interview, “I eat mostly veggies and fish, but I’m also a foodie,” adding that she avoids anything that makes her feel “sluggish.” The Duchess also reportedly follows a plant-forward pescatarian lifestyle 80% of the time and indulges smartly on weekends. She is said to be big on acai bowls, avocado toast, and green juices-and even turns to watermelon with cinnamon for a low-sugar treat. As for workouts, Markle confessed in the same Shape interview she needs running “as much for my head and to clear my head as for keeping in shape." She also swears by "hot yoga, Moksha yoga specifically", and has practiced "Pilates at LA’s Pilates Platinum". Her fitness choices clearly prioritize balance, movement, and mindfulness-no crash diets, no compulsive routines. These routines, plus the stress-triggered appetite changes, offer a much clearer picture than any speculation about cosmetic enhancements has to date.