The May 28th issue of Vogue magazine contained an article on a diet they called “the glute diet”, and its become a much-talked about way of eating. Especially since its summer in the US and people are anticipating trips to beaches where their glutes will be on full display.

When I first heard the phrase “glute diet,” I couldn’t help but laugh a little. Let’s be honest — the idea that we can eat our way to shapelier glutes sounds about as plausible as spot-reducing belly fat by doing a thousand crunches a day. We’ve been told for years: you can’t choose where your body stores or sheds fat. So why should your glutes be any different?

But as I dug deeper, I realized the name might be a bit misleading — and perhaps even brilliantly strategic. It’s not about some magical food that targets your backside. Rather, the glute diet is a nutritional support system designed to enhance your fitness efforts, especially if your goal is a stronger, more lifted derriere.

And we can’t talk about body transformation without confronting one core truth: you can’t out-exercise a bad diet.

This principle has become something of a mantra in wellness circles, and it’s largely backed by science. According to Women’s Health, up to 80% of our health outcomes — from body composition to energy levels — are linked to what we eat. Exercise is powerful, no doubt. But if your plate is full of nutrient-deficient foods, even the best workout plan won’t get you far.

The glute diet isn’t a miracle, but it is a thoughtful nutritional strategy.

Both Vogue and Women’s Health highlight an interesting feature of this diet: its focus on skin firmness. That’s not typically front-and-center in muscle-building conversations. Yet it matters. Collagen-rich foods, like bone broth or marine collagen supplements, may help reduce skin sagging and enhance tone, especially in areas like the glutes where fat and muscle meet.

This plan champions water like it’s an elixir — and rightfully so. Proper hydration helps reduce bloating and water retention, a common complaint especially around the hips and thighs. It also aids in digestion and delivers nutrients where they’re needed most.

But Can You Really Build Glutes on a Diet?

Now here’s where it gets tricky. Building muscle requires fuel — not just protein, but carbs too. If you’re eating at a calorie deficit (meaning you burn more than you consume), your body doesn’t have enough to build anything. You may lose fat, sure. But adding mass? That won’t happen unless your body is in an anabolic (muscle-building) state.

As Vogue rightly points out, this is where the glute diet feels a bit contradictory. Many of its sample meal plans hover just below maintenance calories — good for toning, not so great for growth. If you’re serious about developing those muscles, especially through resistance training, you’ll need to eat in a slight surplus and prioritize post-workout nutrition.

Final Thoughts: It’s Not Just About the Glutes

What started as a catchy phrase — “the Glute Diet” — turned out to be much more than a viral fitness trend. It’s a holistic approach that blends smart nutrition, strategic strength training, and mindful self-care to support not just a sculpted backside, but a stronger, more energized you.

The Glute Diet: What to Eat For Your Best Buns Yet | Vogue

The truth about the viral ‘Glute Diet’ – and what it really takes to build a bigger bum

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Understanding Macros: The Key to Balanced Nutrition

Alright, let’s talk about food. Not just what we eat, but why it matters. Have you ever wondered why some people thrive on certain diets while others struggle? Or why the same meal might affect you differently as you age? Well, the answer boils down to macronutrients—commonly called macros.

These aren’t just a trendy buzzword thrown around in fitness circles. Macros are the foundation of everything our body does. They fuel our energy, support muscle growth, keep our brain sharp, and impact our long-term health. Getting the right balance isn’t just about looking good—it’s about feeling good and staying strong through the years.

So, whether you’re a fitness junkie, a health-conscious eater, or just someone who wants to understand food better, this is for you. Let’s break it all down in a way that makes sense.

Think of macronutrients as the three major players in your diet: carbohydrates, proteins, and fats. Each plays a distinct role, and balancing them is key to your health.

Carbs often get a bad rap, but they’re your body’s favorite source of energy. When you eat carbs, they’re broken down into glucose, which fuels everything—your brain, muscles, even basic bodily functions.

Proteins are responsible for muscle repair, immune function, and countless other processes.

Fats aren’t the enemy! They help with brain function, hormone production, and long-term energy storage.

Balancing these three macros is crucial—too much or too little of any one can throw your body off.

If you’ve ever tried a diet that eliminated an entire macro (hello, low-fat craze!), you may have felt sluggish, cranky, or just off. That’s because all three macros are essential.

• Too few carbs? You might feel exhausted and have trouble concentrating.
• Not enough protein? You could lose muscle mass and feel weak.
• Avoiding fats completely? Your hormones and brain function may suffer.

Balance matters, not just in the short term but for longevity. It’s about giving your body what it needs to perform at its best—not just today, but for the long haul.

As much as we love consistency, our macro needs shift as we grow.

• Childhood & Adolescence – Growing bodies need plenty of protein for development, and healthy fats for brain function.
• Adulthood – Maintaining muscle mass and energy levels becomes a priority, meaning a balanced mix of all three macros is key.
• Senior Years – Protein intake becomes even more crucial to prevent muscle loss. Seniors do not process protein as efficiently as in their younger years so adequate protein is essential for healthy aging. Also, certain fats help with cognitive function and inflammation.

So, how do you make sure you're eating the right mix of macros?

• Listen to your body – If you're constantly tired or hungry, it might be a sign your balance is off.
• Focus on whole foods – Processed junk makes it harder to meet your macro goals in a meaningful way.
• Adjust based on activity level – Athletes may need more protein and carbs, while sedentary individuals require fewer overall calories.
• Experiment & track – Some people thrive on different macro ratios. Find what works for you.

The key is not following rigid trends but understanding your body's unique needs. And, of course, you can find a registered dietician to help you.

Personally, I have never paid much attention to macros so I have enlisted the help of a registered dietician to help me.

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Today I am joined by Claire Nicolaou, an inspiring British lady who is not slowing down as she ages.

She has always been very active. She ran the NYC in 2011 as a way to celebrate her 40th birthday.

Today at the age of 52, she is still active but does weight training, yoga and hiking rather than running marathons.

She learned to play the guitar in her forties as a way to help her cognitive function. Today still works full-time and plays guitar as her side-hustle. She ensures that she factors in time for herself every day so that she maintains a good work-life balance.

She is an active volunteer. Age U.K. is where she devotes time to help elderly people to avoid loneliness and feelings of isolation.

She wants to age well and does things such as exercise, intermittent fasting, avoiding ultra-processed food and walking outside to reduce stress.

She counts her blessings and is much happier at the age of 52 than she was in her earlier years.

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