Brooke Burke’s Ageless Secrets: Intermittent Fasting, Smart Workouts, and a Holistic Approach to Timeless Wellness

Brooke Burke, a name synonymous with beauty, resilience, and vitality, continues to defy expectations and inspire millions. As a devoted mom of four and a courageous thyroid cancer survivor, Brooke has openly shared that she’s now in “better shape” than she was in her twenties. This remarkable revelation prompts a deeper look into her lifestyle choices and the secrets behind her enduring health and radiance. Recently, Brooke graced a private dinner on April 29, co-hosting in celebration of the Nautica Malibu Triathlon and championing the vital work of Children’s Hospital Los Angeles. Her radiant appearance, following a widely acclaimed stunning nude pic on Instagram, serves as a powerful testament to her belief that age truly is just a number. The accomplished TV host, who has successfully transitioned into a fitness mogul, balances her dynamic career with raising her four children: Shaya Braven Charvet, Heaven Rain Charvet, Neriah Fisher, and Sierra Sky Fisher. Her personal journey includes overcoming thyroid cancer in 2012, a battle she bravely won. Now, at 47, and navigating life as a single woman since her split from David Charvet in 2018, Brooke embodies peak physical and mental well-being. So, what are the actionable strategies contributing to her youthful glow and unparalleled fitness?

One of Brooke’s primary pillars of wellness is her consistent practice of intermittent fasting (IF). “I intermittent fast, so I don’t eat breakfast,” Brooke exclusively shared with HollywoodLife, detailing her morning routine. “I’ll wake up and do coffee or a black tea. Sometimes I do bulletproof coffee, where I’ll put in the butter and the heavy cream, which I think is really good.” She elaborates on the importance of healthy fats, a stark contrast to conventional dieting wisdom. “We need fat, it’s all the things that we were trained not to do that really feed our brain and our skin, our hair.” This approach highlights her mindful consumption, focusing on nutrient-dense, unprocessed foods. “I do eat a lot of fat but I am pretty conscious of what I eat, I don’t eat processed food really at all. I intermittent fast faithfully but I’m not like 16 hours strict, it really depends.” Her typical post-workout fuel is a comprehensive shake: “I start with the coffee and then after I finish my workout I usually have a really good shake that’s full of everything I need from almond milk to good collagen protein, it will probably have some MCT oil in there, some dates, some macca energy, pretty much all the good stuff and that sustains me for a while. So I’ll do that nearly every day.” This ritual ensures her body receives essential nutrients, healthy fats, and sustained energy without traditional breakfast. Her commitment to this regimen is unwavering, underscoring its pivotal role in her daily routine and overall vitality.

Intermittent fasting, far from being a modern fad, has roots stretching back to the early 1900s, where it was utilized to manage conditions like diabetes and epilepsy. Its recent resurgence in popularity is fueled by growing scientific interest and anecdotal successes. While various versions of the diet exist, the core principle remains consistent: establishing a specific eating window and a fasting period within a 24-hour cycle. Many proponents, including Brooke, typically adhere to an 8-to-10-hour eating window, fasting for the remaining 14 to 16 hours. A popular method, the 16:8 Method, involves restricting food intake to an eight-hour window, often in the middle of the day, and fasting for the subsequent 16 hours. Crucially, most intermittent fasting protocols, including Brooke’s approach, emphasize mindful eating during the feasting window rather than strict calorie counting. This flexibility allows individuals to consume a wide range of foods without the stringent restrictions often found in other diets, making it a sustainable choice for many seeking improved metabolic health, weight management, and enhanced cellular repair processes, such as autophagy.

Brooke’s dietary philosophy extends beyond intermittent fasting to a nuanced perspective on food choices. She not only eschews calorie counting but also actively embraces carbohydrates, challenging conventional dieting fears. “I’m not afraid of rice. No,” she stated, elaborating on her balanced approach. While she doesn’t banish carbs, she emphasizes being “mindful” about what she consumes. “I try not to eat a lot of saturated food and packaged food like junky stuff but look at the Asian culture. I’m not mad at rice, and I’m not that obsessed either. I give myself room so everything is in moderation.” This ethos of moderation and mindfulness allows her to enjoy a diverse diet without guilt or deprivation. Her focus is on whole, unprocessed foods, recognizing that true nourishment comes from quality ingredients rather than restrictive elimination. By embracing healthy fats, smart protein sources, and complex carbohydrates in moderation, Brooke cultivates a sustainable eating pattern that supports her active lifestyle and maintains her incredible physique. This practical and realistic approach is a cornerstone of her long-term success, demonstrating that extreme restrictions are often unnecessary for achieving and maintaining optimal health.

Brooke credits intermittent fasting as a “game-changer” for her ability to enjoy life’s pleasures without compromising her fitness. Recalling a recent trip, she shared, “But intermittent fasting that will save you. When I went to Italy I ate pizza and pasta and drank wine. But I was intermittent fasting so I didn’t gain a pound. I ate what I wanted but I didn’t hit the buffet for breakfast. Simple rules with intermittent fasting that allow you to eat anything you want to eat. It’s crazy.” This personal anecdote powerfully illustrates the liberating potential of IF when combined with mindful choices. Her experience in Italy underscores a key benefit: the ability to indulge in moderation without the usual consequences, simply by adjusting *when* one eats. This stands in stark contrast to her previous approach: “I used to make five meals a day and I would never go more than two to four hours without eating. That was my whole philosophy for 20 years as a young model, and I’m in better shape now than when I was then.” This transformation highlights her belief that conventional wisdom around frequent small meals might not be optimal for everyone, and that listening to one’s body and embracing a different eating pattern can yield superior results. The freedom and flexibility offered by IF have undoubtedly contributed to her sustained success and overall well-being, allowing her to enjoy food as part of a balanced life.

While Brooke might occasionally indulge in pizza and pasta during holidays, her typical daily diet is notably clean and diverse. “I have a lot of soup, I eat meat, I eat a lot of fish,” she revealed, detailing her commitment to nutrient-rich foods. Her meal structure is often flexible, adapting to her busy schedule: “Sometimes I just do a shake and then I eat a really good dinner. It depends on my schedule but when you are intermittent fasting life gets really simple because you are really only doing two meals a day.” When snacks are needed, they are conscious choices: “if I need to snack, I snack, but I kind of eat consciously, so I’ll do fish, lean protein a lot of soups, lots of vegetables, I love spicy food, avocados, olive oil, a lot of nuts.” She specifically enjoys “a lot of macadamia nuts, which are super fatty,” emphasizing her embrace of healthy fats. For convenience, she always keeps “little snack packs in my car.” A typical dinner could be “a filet mignon, a salad and grilled vegetables,” showcasing a balanced plate of protein, greens, and healthy fats. She also enjoys “a lot of sushi” and expresses her love for “Mexican food,” indicating that her diet is far from restrictive, but rather emphasizes whole, fresh ingredients. This varied intake ensures she receives a wide spectrum of vitamins, minerals, and macronutrients essential for her high-energy lifestyle and glowing health.

Brooke’s journey since “switching over” to intermittent fasting two years ago has been transformative, but IF is just one component of her comprehensive wellness strategy. She stresses the importance of a holistic approach: “For me it’s all about sleep, happiness and hydration.” These three elements are non-negotiable for her sustained energy and well-being. Hydration, in particular, is a constant focus: “I drink water all the time, I have water in my car, water by my bed, water bottle in my purse, always. I just think that we need it.” Adequate water intake is crucial for every bodily function, from metabolism to skin health, and Brooke makes it a priority. She also incorporates specialized supplements into her routine: “I drink a scoop of fat burning lemonade every morning when I work out. I put it in my water bottle.” Beyond diet and hydration, her workout philosophy has also evolved significantly. “And I work out smarter and harder than ever before in less amount of time,” she asserts, highlighting efficiency and intensity over prolonged gym sessions. This shift underscores a modern approach to fitness, maximizing results in minimal time, perfectly aligning with the demands of her busy life as a mother and entrepreneur. Her emphasis on sleep and happiness further illustrates her understanding that true health encompasses more than just diet and exercise, extending to mental and emotional well-being.

For those inspired by Brooke’s fitness journey and eager to emulate her effective routines, she has made her workouts accessible through her acclaimed app, Brooke Burke Body. This platform offers a wealth of follow-along routines designed to be performed conveniently at home. “I started my fitness app a year and a half ago,” Brooke proudly states, emphasizing its practicality. “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.” This approach contradicts the long-held belief that effective workouts require extensive time in the gym. “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.” She attributes this to a deeper understanding of her body and more targeted, intense movements. “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 $9.99 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.” Brooke Burke Body empowers individuals to achieve their fitness goals on their own terms, providing expert guidance, variety, and affordability, proving that effective fitness is truly within everyone’s reach, regardless of their schedule or access to a gym.

Beyond her personal wellness and entrepreneurial ventures, Brooke Burke dedicates a significant portion of her time and influence to philanthropic efforts. A steadfast supporter of the Nautical Malibu Triathlon, Brooke actively participates in the event, not as a competitor, but as a passionate advocate for its cause. “I don’t compete, but I am a local here. Malibu is my home, so it is amazing to be able to come together and support and of course kicking this off to raise some money for the Children’s Hospital, which is amazing.” Her respect for the athletes is immense: “I have the utmost respect for people who compete but I could never, but I’m here to support, and it is nice to see friends come together and raise money and awareness for such an important cause.” Her involvement highlights the importance of giving back and leveraging one’s platform for greater good. The funds raised from the Nautica Malibu Triathlon directly benefit Children’s Hospital Los Angeles, providing critical care and resources for young patients. Brooke’s presence helps shine a spotlight on this essential charity, encouraging wider community engagement and donations. If you are inspired to contribute to the Nautica Malibu Triathlon and Children’s Hospital Los Angeles, you can visit www.CHLA.org/NMTKickoff. The highly anticipated Nautica Malibu Triathlon is scheduled to take place at Zuma Beach on September 13-15, 2019, promising another impactful event for a vital cause.