Heidi Klum has shared the everyday habits behind her standout physique at 53, revealing that her current routine looks very different from the intense model regimens many people might expect.
The America’s Got Talent judge, who is also back on TV as host and head judge of the newly returned Project Runway season, told Us Weekly that she has made major changes to the way she eats, exercises, and looks after her body.
Rather than following punishing fitness plans, Klum says she has stepped away from heavy weight training altogether. Her focus now is on a simpler, more instinctive way of living, shaped by what feels right for her body instead of chasing extremes.
One of the more unexpected parts of that approach involves her food choices. She explained that she avoids eating raw fruits and vegetables, choosing to blanch or cook them before eating.
For Klum, that decision is tied to digestion. She believes prepared produce is easier on her system and helps prevent the bloated feeling that can come from breaking down raw plant foods.
“I never over-exercise or lift heavy weights,” Heidi shared, opening up about her daily habits. “I think it is important, bringing it back to the basics and trying to be as natural with everything as you possibly can. I listen to my body.”
She also does not appear to rely on calorie counting or rigid food tracking. Instead, her meals are centered on simple, home-cooked ingredients, though she admitted she shares her daughter Leni’s love of garlic.
At mealtimes, Klum follows another personal rule that she says makes a difference: she pays close attention to how she eats, not just what she eats.
“Chew enough, and don’t drink too many fluids while you eat,” she warned fans, explaining that chugging water mid-meal can actually dilute your stomach acid and slow down your body’s natural digestive process.
Her routine is not limited to food. Klum stays active through daily movement rather than formal gym sessions, keeping busy with her four children, walking her dogs, and maintaining a lifestyle that keeps her on the move.
That low-pressure approach fits with comments she has made elsewhere about aging, confidence, and feeling better with a little more softness than the hyper-lean image that defined much of her early career.
Heidi’s approach in recent years is far less strict than her former Victoria’s Secret diet and fitness regime (Alberto E. Rodriguez/Getty Images)
She sees that kind of regular activity as enough to support her metabolism while also preserving her energy, rather than depleting it through exhausting workouts.
“To me, it doesn’t make sense to eat badly and then shove 50 pills inside of you,” she said. “To me this doesn’t make sense. I think that’s important, bringing it back to the basics and trying to be as natural with everything as you possibly can, I think is the way to go.”
It marks a clear departure from the demanding cardio sessions and tightly controlled preparation associated with her Victoria’s Secret era. These days, her philosophy is more balanced and far less rigid, though her recent red carpet appearances suggest the change is working well for her.
And with Project Runway back on the air in 2026, Klum is once again spending plenty of time in the spotlight — proof that her more relaxed routine is still keeping her runway ready.