The Colombian singer Shakira, known as the “queen of the World Cups”, is once again the protagonist in the 2026 edition of the Soccer World Cup. Not only for being the interpreter of the anthem “Dai Dai”, together with the Nigerian Burna Boy, but for maintaining her splendid figure.

To continue like this, at 49 years old, her personal trainer, Anna Kaiser, has described the formula: diet and training; a balanced diet and constant exercise routine.

For this reason, Spain's ABC replicated part of an interview given by Kaiser to E! News in 2023, as well as other statements.

Strict eating routine

The artist follows a carefully structured diet that includes nutritious breakfasts, light meals and satisfying soups. These choices are essential to your well-being and performance on stage.

Shakira “has eggs or avocado for breakfast with olive oil, tomato, sea salt and a smoothie of red fruits and vegetable or green protein.”

Kaiser points out that at mealtime, the singer opts for light and nutritious dishes: “fish and fresh vegetables or a salad with many colors.” Combine leek with eggplant, carrot with ginger or cucumber with lemon and salt, among others.

He also explains that, between main meals, Shakira eats two or three snacks a day, usually “very satisfying and hot” soups. “When people are craving caffeine and a cookie, soup is a great option because it fills you up and feels like a complete meal,” she explains. For example, one of them is obtained by boiling celery, pumpkin and basil with sea salt and grinding everything, he declares.

Intensive training

Shakira's exercise routine, designed by her personal trainer Anna Kaiser, includes two daily training sessions and a focus on endurance and strength, adapting to her hypermobility to prevent injuries and ensure her physical health.

“She has lost a lot of weight and centimeters, so now we are making sure to work on resistance and strength,” Kaiser confessed at that time about the artist's physical condition.

The trainer revealed a very particular detail: Shakira has hypermobility, the ability to move her joints beyond their normal range.

“When you have hypermobility, it is easy to think that your muscles are flexible, but flexibility is actually found in the joints, not the muscles,” he said.

Exercise routine and strict diet in middle age

Age significantly affects the ability to maintain an exercise routine and strict diet, primarily because metabolism, body composition, and the body's response to both changes evolve with each decade.

Between the ages of 20 and 30, the metabolism is higher and the body has a greater capacity to gain muscle and recover quickly from exercise, making it easier to follow intense routines and less rigorous diets. In contrast, from the ages of 50 and 60, the loss of muscle mass accelerates (sarcopenia), the joints are more vulnerable and recovery is slower, which requires adapting the routine to lower impact exercises and strengthening stability to prevent falls.

In terms of diet, with age it becomes more crucial to consume high-quality proteins, antioxidants, healthy fats and key micronutrients such as vitamin D, calcium, magnesium and omega-3 to compensate for muscle and bone loss. Calorie restriction also becomes more necessary because the metabolism decreases and the body accumulates fat more easily if the same diet is maintained as in the 20s. In addition, the antiaging diet, rich in fruits, vegetables and antioxidants, helps combat oxidative stress, one of the main causes of aging.

Staying physically active and eating a balanced diet slows down the biological aging process: people who exercise regularly throughout their lives do not experience the same increase in body fat or cholesterol with age and maintain a younger immune system. On the contrary, poor diet and lack of exercise accelerate cellular senescence and promote diseases related to aging such as diabetes, cardiovascular and neurodegenerative diseases.

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