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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Welcome to today’s episode, where we’re diving deep into something we all talk about—but don’t always practice: self-care. Since it's Mental Health Awareness Month, there’s no better time to reflect on why taking care of ourselves is not selfish, but essential.

Now, let’s be real. When you hear "self-care," what comes to mind? Maybe it’s treating yourself to a fancy latte, spending the weekend at a spa, or binging an entire season of your favorite show in one sitting. And sure, those things can be self-care, but that’s just scratching the surface.

Self-care isn’t just bubble baths and scented candles (though, hey, if those work for you, go for it!). It’s about the way we nurture our physical, mental, and emotional well-being. It’s about setting boundaries, resting when needed, fueling our bodies with good food, and—this one’s hard—giving ourselves permission to pause without guilt.

Yet, here’s the kicker: we do feel guilty. Especially women. Society has conditioned us to prioritize others—to be caretakers, nurturers, problem-solvers. And somewhere along the way, we started believing that taking care of ourselves was indulgent, not necessary. But let’s flip the script. If we’re running on empty, how can we possibly show up for the people who depend on us?

That classic airline rule—"put on your own oxygen mask first"—applies to life, not just flights. If we’re depleted, exhausted, and burned out, we’re no good to anyone. So today, we’re breaking down the science behind self-care, tackling the guilt, and—most importantly—giving you real strategies to prioritize yourself without apology.

I want you to walk away from this episode feeling empowered. I want you to recognize that self-care isn’t selfish—it’s survival.

Science proves that when you prioritize self-care, you’re actively improving your brain function, emotional stability, and even longevity.

So the next time you feel guilty for taking time for yourself, remind yourself: this isn’t indulgence—it’s fundamental to your well-being.

Personally, I try my best to be mindful and incorporate self-care when needed. For example, if I am having a tough day at work, I will try to find a few minutes to get up from my desk, stretch my legs and look out a window. I often get tension headaches from staring at my laptop for extended periods of time so I find that looking out the window help my eyes to relax, actually it helps my whole body relax.

And I do feel better when I eat healthy meals, sleep well and move my body daily with some exercise. Do I make this happen every day, nope, but I do my best and that’s all that matters.

What Is Self-Care and Why is It Important?

The Connection Between Self-Care and Mental Health | Psychology Today

Why is Self-Care Important? | SNHU

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Can we keep playing sports such as soccer and tennis as we age? Ultimately, staying active in sports is possible at any age—it’s all about making the right modifications to match your body's needs.

One of the most effective ways to maintain health, mobility, and independence as we age is strength training. Some of the benefits include:

1. Preserving and Building Muscle Mass

2. Strengthening Bones and Preventing Osteoporosis

3. Supporting Metabolism and Weight Management

4. Preventing Chronic Diseases: Heart Disease and Diabetes

5. Improving Balance, Coordination, and Mobility

6. Boosting Mental Health and Cognitive Function

7. Increasing Independence and Quality of Life

Starting in our 30s, muscle mass and bone density gradually decline, a process that accelerates in our 50s and beyond. This natural change, known as sarcopenia, contributes to frailty and reduced mobility. The good news? Strength training combats these effects, helping individuals stay strong and active while also protecting against chronic diseases.

Many assume resistance training is reserved for athletes or younger individuals, but research consistently proves that older adults benefit significantly from regular weightlifting exercises. The good news is that it's never too late to start lifting weights and building muscle.

Aging doesn’t mean slowing down—it means adapting. Staying active through modified sports and strength training leads to greater mobility, independence, and disease prevention. Whether you're adjusting your approach to soccer, refining your tennis skills, or picking up weights for the first time, movement remains the key to living life to the fullest.

Investing in strength training today is an investment in your future independence. The muscles you build now will support you in maintaining your ability to perform everyday tasks with ease—whether it’s carrying your own groceries, lifting a heavy suitcase, or picking up your grandchildren for a warm hug. Strong legs and a stable core mean you’ll navigate stairs confidently, and resilient upper-body strength ensures you can reach, lift, and move through life without relying on assistance. Aging is inevitable, but losing independence doesn’t have to be. By prioritizing strength training, you empower yourself to age actively, gracefully, and on your own terms.

Personally, I prefer exercises such as yoga, pilates and dance; however, I make time for strength training every week so that I can maintain my independence as I age. I feel like its a small price to pay now to ensure that I can fully enjoy my later life.

Stay strong, stay moving, and embrace the journey of aging with confidence!

Building Muscle Mass After 50

Weight lifting at older ages builds muscle and mobility - The Washington Post

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Today I have the pleasure of having Ana Reisdorf with me to discuss GLP-1 medications.

Ana is a registered dietician who helps her clients lose weight with GLP-1 drugs but she also uses these drugs herself so she speaks of her personal experience.

Her approach is to help her clients lose weight carefully by combining GLP-1 drugs with proper nutrition and exercise. She wants to her clients to lose weight in a healthy manner.

She discusses both the benefits and potential undesirable side effects of these medications. She has a podcast (GLP-1 Hub) where she discusses these topics.

If you want to contact her, please use the following:

Home - GLP-1 Hub

(9) GLP-1 Hub: Support and Community | Facebook

Instagram

hello@glp-1hub.com

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Hi friends, and welcome back to another episode of Deliberate Aging. I'm so glad you're here with me today.

You know, May is Mental Health Awareness Month, and I thought—what better time to talk about our mental well-being, especially as we age? We’ll talk about the unique challenges older adults face when it comes to mental health, what warning signs to look out for, and—most importantly—we’ll explore simple, practical ways we can nurture our emotional and psychological health.

As we get older, life brings with it all kinds of changes. Some are welcome—like retiring and having more free time, seeing our families grow, or finally taking that trip we've dreamed about. But other changes can be tough. Maybe we’re dealing with a serious illness. Maybe we’ve lost someone close to us. Maybe we’ve had to move out of our homes or adjust to living alone.

According to the CDC, about 20% of people aged 55 years or older experience some type of mental health concern, with the most common issues being anxiety, severe cognitive impairment, and mood disorders like depression.

What are the most common mental health issues older adults tend to encounter?

1. Depression

2. Dementia

3. Anxiety

4. Substance Abuse

5. Suicide

Let’s pause and talk about something at the heart of all this: loneliness.

We humans are social beings. We need connection like we need food and water.

Nearly one-fourth of adults aged 65 and older are considered to be socially isolated, and this isolation significantly increases the risk of premature death, on par with smoking and obesity.

That’s powerful. But there’s good news: even small steps can make a big difference. Picking up the phone. Saying hello to a neighbor. Joining a community group. These actions matter more than we might think.

Our physical health and mental health are tightly linked. You’ve probably noticed it yourself—when you feel unwell physically, your mood suffers. And when you're anxious or depressed, it's harder to take care of your body.

For example, older adults with chronic illnesses like heart disease, diabetes, or arthritis are more likely to experience depression. And depression can actually worsen the outcome of those physical illnesses.

What are some ways we can protect and even improve our mental health as we age?

1. Nurture Social Connections

2. Get Moving

3. Music Therapy

4. Find a Sense of Purpose

5. Keep a Gratitude Journal

6. Engage in Hobbies

7. Seek Professional Help When Needed There is zero shame in asking for help. Therapy, support groups, medication—these are tools, not weaknesses.

Personally, when I feel stressed I have a few things that I do. First, I love to put on my favorite music and dance. Second, if my stress is from work, I try to remove myself from my office and go outside to look at the trees and nature. Lastly, spending time petting my cat helps me to calm down – as soon as Simba starts to purr, I can feel my stress melting away.

Social Isolation and Loneliness in Older Adults: Opportunities for the Health Care System - PubMed

Depression and Older Adults | National Institute on Aging

Depression and Aging | Healthy Aging | CDC

What to Know About Mental Health as You Get Older

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