We Asked A Personal Trainer To Weigh In On Melania Trump's Diet And Workout Routine

When the details of celebrity diet and workout routines are leaked, it's difficult to know whether they're plans we should try to follow, too — unless we seek the informed opinion of an expert. So, to decode the ins and outs of Melania Trump's food and exercise regimen, we spoke to personal trainer and Myri Health founder Dr. Pinkey Patel, PharmD, NASM-CPT.

"Everyone wants to throw around 'clean eating' and say they are consuming fruits and vegetables, but it is more important to prioritize protein as well and look at the entire macronutrient content," she tells Glam exclusively. The FLOTUS does seem to be a fan of fruit, reportedly eating seven pieces a day (via Inside Edition). She's said to love peaches and apples and start each day with a smoothie made with blueberries and apple juice, along with spinach, carrots, and Greek yogurt. "Fruit is great for fiber, antioxidants, hydration, but seven servings a day can still spike blood sugar, especially with higher-glycemic fruits like pineapple or grapes, so it certainly depends on timing and types of fruit," Dr. Patel explains. "The body doesn't distinguish between natural and added sugar when it comes to blood glucose response." On the fruit front, Dr. Patel recommends that Melania choose lower-glycemic fruits (like the berries in her smoothies) "or pair fruit with protein or healthy fats to slow digestion, and be mindful of timing." The best time for higher-glycemic fruits is after working out, according to Dr. Patel.

Melania's diet also reportedly includes strategic portion sizes, and she's said to enjoy dark chocolate and ice cream sometimes. One of her favorite meals is the chicken parmesan at Trump Tower's John-Georges, and the protein aspect here bodes well. "Protein should be a priority, especially at her age. She should aim for at least 1.6 to 2.2 grams per kilogram of bodyweight daily. That's not just for muscle, it's for bone density, hormonal health, and preserving metabolic rate," she tells us.

Unlike stepdaughter Ivanka Trump, who openly keeps her stunning figure with rigorous workouts, Melania Trump has largely kept mum about her exercise routine. However, she's said that she enjoys Pilates and tennis. "Tennis is great for cardiovascular health, agility, and coordination," says Dr. Pinkey Patel. "It's multidirectional, which keeps joints and connective tissue engaged. But it's still primarily aerobic and doesn't provide the mechanical load needed to stimulate muscle hypertrophy or significant bone remodeling." She explains that while cardio is important, it comes in second to strength training as we age, which should be done "with intention, enough load, enough volume, and enough recovery."

While the first lady also reportedly wears ankle weights most days (and they are great for elevating your workout), the personal trainer worries that this might not be enough. "Ankle weights are a fun way to add low-level resistance to daily movement, but they won't trigger the same adaptations as structured strength training," she tells Glam exclusively. "Listen, by 55, sarcopenia, which is fancy for age-related loss of muscle, can accelerate, and bone density can decline 1% or more each year. The only proven way to counteract both is progressive resistance training." 

Dr. Patel notes that this involves lifting weights "heavy enough to challenge the muscles in the 6 to 12 rep range" while increasing resistance as you go. She highlights the importance of "training major lower-body lifts" with exercises like "squats, deadlifts, hip thrusts, lunges" at least three times a week, which boosts bone mineral density along with increasing muscle mass. Ultimately, Dr. Patel confirms that incorporating strength training like this will help you "keep your metabolism in gear, protect your bones, and stay powerful well into your later decades" — all reasons that resistance band training is a workout you need to try.