Brooke Burke Workout and Diet

Actress
Born: 1971

Brooke Burke was born in Connecticut and grew up in Arizona. She was homecoming queen of her graduating class and studied broadcast journalism in college. Burke modeled for Frederick’s of Hollywood lingerie catalog in the early 1990s before landing a hosting job on Wild On! in 1999. She also hosted The Weakest Link and Rock Star. Burke won the 7th season of Dancing With the Stars and then hosted the show until 2014. She has appeared in men’s magazines including Playboy and has done voice acting for the video game Need for Speed: Underground 2. Burke wrote a book on motherhood and created a line of wraps for pregnant women. She has done several TV ads and is a spokesperson for fitness equipment and other products. Burke has 4 children. She has millions of followers on social media. Burke is 5 feet, 7 inches tall and weighs about 115 lbs.

Known For:

Brooke Burke’s Diet

Summary

Burke is proof that age is just a number. She says her secret weapon with regards to diet is intermittent fasting. She follows a schedule of eating in an 8 hour window and fasting for 16 hours. She only eats twice in her window but says she never feels hungry. She drinks bulletproof coffee in the morning, along with plenty of water. She likes protein shakes made with healthy additions like MCT oil and almond butter. Her other meal of the day is a salad with animal protein, especially fish. Her produce is organic whenever possible, and she grows a lot of it herself. She’s not a big snacker, but if she does get hungry, nuts are her go-to. She doesn’t have much of a sweet tooth, but she keeps dark chocolate in the freezer, just in case.

Estimated Macros

  • Low Carb 20% 20%
  • Medium-High Protein 50% 50%
  • Medium-High Fat 50% 50%

Diet Details

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The Power of Intermittent Fasting

Burke eats during an 8-hour window each day, usually between noon and 8 pm, and fasts for the other 16. She says she’s tried plenty of diets but this one really works for her and she’s never hungry.

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Supercharge Your Day

Burke says she used to think breakfast was important, but once she started drinking bulletproof coffee, she proved herself wrong. She now has her first meal around noon, after working out.

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Protein (and Fat) Power

Burke’s first real meal of the day is usually a shake, made with almond milk, dates, almond butter, MCT oil, maca powder, peanut butter collagen protein, half a frozen banana, and cinnamon.

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Clean & Green

Burke’s other go-to is a salad loaded with healthy fats such as salmon, or perhaps a Cobb salad with avocados, bacon, cheese and chicken. If she’s on the go, she might have a matcha latte or an avocado with homemade salad dressing.

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Grow Your Own

Burke creates her meals from veggies and herbs grown right in her own backyard.

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Drink Up

Burke drinks a ton of water every day. She’ll have it straight, with lemon, and in green tea, but she passes on anything that contains sugar.

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Cheat Day

Burke eats clean most of the time, but if she’s in the mood for pizza, she has it. She also often has a glass of red wine with dinner, or if she’s feeling really crazy, she’ll have tequila on the rocks with a wedge of orange.

What to Eat

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Eat During a Limited Window

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Water

R

Lemon

R

Coffee

R

Butter

R

Heavy Cream

R

Green Tea

R

Collagen Protein

R

MCT Oil

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Nut Butters

R

Avocados

R

Leafy Greens

R

Salmon

R

Fish

R

Chicken

R

Filet Mignon

R

Cheese

R

Nuts

R

Bananas

R

Cinnamon

R

Maca Powder

R

Dark Chocolate

What to Avoid

Q

Eating Outside Her Window

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Empty-Calorie Foods

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Refined Sugar

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Processed Carbs

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Gluten-Heavy Foods

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Corn Flour

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Potatoes

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Processed Food

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Chemical Ingredients

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Junk Food

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Artificial Additives

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Burke on Starting Her Day

‘First things first: coffee. I don’t do anything before coffee.”

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Burke on Breakfast

‘I thought that I really needed [breakfast] for fuel, but I found that coffee with butter or full-fat cream really sustains me. It’s delicious and I don’t feel hungry at all.’

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Burke on Water

‘I probably drink my body weight in water every day.’

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Burke on Her Food

‘My meals are are crunchy and flavorful and full of spices and herbs.’

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Burke on Snacks

‘I’ll do raw macadamia nuts or almonds, and walnuts are really good. I also just discovered Brazilian nuts are very anti-inflammatory, so those are great too.’

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Burke on Treats

‘I don’t really have a sweet tooth. I have more of salty, crunchy cravings, and I don’t really eat that much at night.’

Brooke Burke’s Fitness Routine

Weekly Routine

Health First

Burke was diagnosed with thyroid cancer in 2012. She says it changed her life, and made her rethink her priorities.

Exercise Bites

Burke says you can be fit in just a few minutes a day if you do it right.

No Excuses

Burke works out right in her living room if that’s the only space she can get to. She says you can use the stairs, furniture, anything and that it is creative and challenging to use household items, which is good for the muscle between your ears.

There’s an App for That

Burke created the Brooke Burke Body app to help keep her motivated while offering fun workouts for her followers.

Daily Dose

Burke works out every day. She considers it to be a key element to health. She says there’s no need to go to the gym, especially if you find the idea intimidating.

Targeted Toning

Burke is a fan of focusing on a goal, such as abs or booty, so you get results without getting turned off.

Cardio Queen

Burke loves her cardio, but insists you don’t have to spend hours to look good.

Exercise Style

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A Brooke Burke At Home Routine

Do 3 rounds of 30-60 sec of each exercise:

Kneeling rear leg lifts

Kneeling rear leg lifts into push-ups

Shoulder press w/ dumbbells

Elbow-to-knee kneeling crunches

Kickboxing jabs

Single arm rows in lunge position

Rotating elbow planks

Afterwards: stretch

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Burke on Exercise

‘One of the reasons that I work out so much is for energy, it’s for my immune system, it’s to balance stress.’

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Burke on Efficiency

‘As a woman, I know how to work out smarter.’

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Burke on Getting Moving

‘Movement is really important. It’s important for stress. It’s important for the kids.’

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Burke on Her App

‘[This] keeps me honest and accountable.’

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Burke on Taking Care of Yourself

‘I’m all about deepening self-care, especially when you’re stressed out.’

Brooke Burke’s Supplements

MCT Oil

MCT oil

Burke uses MCT oil as part of her daily protein shake. Medium-chain triglycerides support fat-burning and provide long-lasting energy.

Get it here

Maca

Maca powder

Another ingredient in Burke’s shake is maca root powder. Maca is popular with athletes because it boosts energy, endurance and mood. It also fights damage from free radicals and reduces sun damage. It is used by women to help alleviate a variety of menopausal symptoms. Maca may even help improve memory.

Get it here

Collagen

Collagen Protein

Burke also uses collagen protein in her shake. Collagen is the most abundant protein in the body. It provides structure to your bones, joints, skin, hair and nails, and it starts to break down as early as your 20s, which is why it makes supplementing a smart idea.

Get it here

Omega 3 Fish Oil

omega-3s

Burke eats fish regularly, but if you don’t, consider adding anti-inflammatory omega-3s to protect your joints and give your brain a boost.

Get it here

Bulletproof Coffee

Bulletproof Coffee

Burke gave up breakfast in favor of bulletproof coffee, or coffee mixed with MCTs or other high fat foods like butter. Bulletproof coffee boosts energy, crushes hunger and improves mental focus.

Get it here

Tea

Green Tea

Another one of Burke’s go-tos is the superfood green tea. Green tea is chock-full of antioxidants which fight cancer, boost brain function, burn fat and reduce the risk of heart disease.

Get it here

persona nutrition

Persona Nutrition

Burke also takes supplements from Persona Nutrition that are tailored to individual needs. She likes to get her vitamin D from sunshine, but even people who live in sunny locations don’t always get enough, and because vitamin D is essential for strong immunity as well as strong bones, it’s important not to fall short on this important nutrient.

Get it here

Brooke Burke’s Lifestyle

Sleep Is Key

Burke was so desperate for sleep when she had newborns in the house, she considered hiring a sleep nurse to train them.

No Mom Guilt

Burke says mom guilt is not just a waste of time but also toxic. She also says remorse and hindsight are okay because you learn from them. She is a parent rather than a friend to her 4 kids, which means sometimes not being liked, and she’s okay with that. She wrote a book about her experiences so others can learn from her mistakes.

Third Time’s a Charm?

Burke is twice divorced, from plastic surgeon Garth Fisher and French actor David Charvet, and she has 2 children with each. Burke is currently dating real estate agent Scott Rigsby and won’t count out future wedding bells.

Cancer Scare

When she was 41, Burke was diagnosed with thyroid cancer. Thyroid cancer strikes more women than men, and is affecting them at a younger age, possibly due to increased exposure to radiation and other toxins.

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Burke on Wellness

‘It’s the mind-body union. I definitely think it starts within. Wellness is a state of mind.’

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Burke on Being a Role Model for Her Kids

‘I try to lead by example. I try to educate my children. I shop with them, I cook with them…I feel like it’s my role as a parent and as a woman to provide them with great mindful choices.’

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Burke on Guilt

‘I don’t do mom guilt.’

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Burke on Self-Forgiveness

‘We’re human, so I think self-compassion is really important…We take great care of our kids…[but] we don’t always schedule time for ourselves.’

Recommended Products

Transform Your Body with Brooke Burke Season 1

Transform Your Body with Brooke Burke Season 1

Brook BurkeBody

Brook Burke Body

Brooke Burke Body 30 Day Slim Down
Brooke Burke Body: 30 Day Slim Down
Baboosh Body Wrap
Baboosh Body Wrap
The Naked Mom
The Naked Mom
Peet’s Espresso Capsules Variety Pack
Peet’s Espresso Capsules Variety Pack
Matcha collagen keto latte
Matcha collagen keto latte
Purely Inspired 100% pure MCT oil
Purely Inspired 100% pure MCT oil
Primal Kitchen collagen fuel peanut butter
Primal Kitchen collagen fuel peanut butter
persona nutrition
Persona Nutrition
Sketchers
Sketchers
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