In this episode of "The Doctors With Brooke Burke," host Travis Stork chats with fitness expert Brooke Burke and Dr. Nita about practical, sustainable health habits for the summer. They discuss intermittent fasting options (8‑hour eating window vs. 12‑hour 12/12), emphasizing a flexible, best‑effort approach rather than strict perfection. The conversation moves to sauna use, noting potential cardiovascular benefits such as lower blood pressure while warning viewers to consult a physician first. The trio then demonstrates a series of summer‑ready exercises—including a “Booty Burn” compound move, a seated crunch “Quad Burn,” and other dynamic, multi‑muscle routines—highlighting how these target trouble areas, improve flexibility, and boost cardio. Throughout, they stress moderation, hydration, healthy carbs, self‑love, and consistent lifestyle changes over quick fixes. The segment closes with a giveaway of Jorge Cruise’s new book, The Cruise Control Diet, reinforcing the theme of sustainable, system‑based health planning.
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So you, at night, you're drinking tea though? Non-caffeinated tea?
Yeah, well, yeah, no, like an herbal tea, but I will say this, by the time we end our eating window, right, Brooke, they're in that 8-hour windows, we will end it with like a treat. I tell that to all my clients. And what's your favorite one? It's usually like we have a glass of wine or something?
Yeah, I have a glass of wine, I'll do a little bit of dark chocolate, you know, really healthy, like high-quality dark chocolate just to satisfy my sweet tooth.
I don't hate fermented grapes myself.
Yeah! Right, cheers to that. You know who else loves wine, right?
And the one that I would also throw out there for people out there interested in intermittent fasting, You do, you're doing the 8-hour eating window. And for a lot of people out there, even, they'll try the 12-12. I mean, 8 hours is tough for certain people with their schedules. So, there is some interesting, great new data on intermittent fasting, and I think that, you know, if it's 12 and 12, you can try that. If you can get to the 8 and 16, that's awesome.
And you can work your way up to it, and it's sort of like best effort, you know, and you don't have to do it perfectly every day. It's sort of in moderation, and I think, you know, we talk about this a lot, that it's about designing a system sustainable lifestyle. Exactly. Rather than these quick fixes and all these fads. And everybody all wants to know, how do we get into that bathing suit? It's summer. It's swimsuit season now. What am I going to do? I was just about to ask you that. I'm going to give you some tips. I was just about to ask you that. But if you do it all year long and you create a lifestyle that you can really keep up with, you're going to feel good. You're going to have better energy. You're going to have less stress.
And summer comes and you're ready for it.
Yeah. I mean, stay in shape all season long. I agree. Stay healthy all year. But let's just say you want to get into a swimsuit this weekend. Do you have any tips?
You better start before the week before the weekend, Dr. Nita.
Really? Well, hypothetically speaking, asking for a friend. Yeah, no, I get it. I really believe in sweating it out. So if you're not sweating, you're probably not working out hard enough. So I'm really, really into the sauna right now. It makes me feel so, so good. So I drink a lot of water, I up my cardio, I'll probably cut back on carbs, which I don't eat a lot of carbs anyway.
But these are the healthy carbs.
I have some of them. And I'll sweat and I'll just tighten it up, be a little bit more disciplined and kick up the cardio.
Okay.
You can sweat a lot. And really, hey, really quickly folks, this sounds crazy, check with your physician before trying a sauna, but there's some good data that people who regularly use a sauna have lower blood pressure, may improve their cardiovascular risk profile. Just sitting in a sauna.
The sauna, it's a good add-on if your doctor gives you the green light, but you can't say, oh, I'm just gonna quit the gym, I'm just gonna use the gym sauna.
No, no, no, no.
You do a little bit of both. That's right.
Since the two of you have been spending a lot of time together working on a lot of this, I don't know if you see that, but we have two mats down there.
Oh.
What do you think about demoing a few summer workout moves?
Why don't we show 'em a few moves?
You lead the way on this one.
I'll lead the way. Yeah, please. I'll work out right now. You're not gonna join me, Travis? Okay.
I am not dressed appropriately for whatever you're about to do.
So for me, I really believe in targeting all of the trouble areas. So it's about sculpting, it's like lifting, toning. So one of my favorite moves that I've been doing, it's called Meet the Queen. I also like compound moves, so you're using multiple body parts, so you're gonna spend less time working out. So it looks like this. It's all the way up, and you're gonna kind of carve it out, digging your heel into the ground. So you're toning the booty. I'm using my abs for balance, getting all the junk that all the women want to work. It's a really, really good one.
You got one for the guys later, right?
I got one. I got a good one for the guys too. So try this. So join me up here, Jorge.
You girls are— oh, me?
This one's easy.
Yeah, let's go, Jorge. Is this for the— oh, for me.
So this is a chair. So you're going to get a quad burn, right? It's like a yoga move. You're sitting in your chair, hands behind your head here. And it's a seated crunch.
Oh, yeah.
Look at this. Major obliques, major abs, thighs are burning. Come on, Travis.
I'm waiting till I warm up.
So good.
Oh, come on now. Come on now.
So multiple body parts, right? And one of my favorites that I do this in my class— I teach a class in Malibu that I love. I have such a great group of women.
I've been to Malibu, guys.
Yes. And it's called Booty Burn, so everybody wants to know how to be voluptuous and how to build booty and how to tone their body, right?
Yes, we do.
So it looks like this. Do it, Brooke.
This is all you.
It's a twisty kickback, so there's little rotations, right? Little changes here where I put my abs in it, and then it's all booty. So you're lifting, but at the same time, I'm getting abdominal work.
Well, what I love about these moves is they're dynamic, and you're doing all the things that we don't normally do. You're starting to activate muscles that can tend to get tight.
That's right.
And we don't use them as much as we get older.
That's right.
That's why your hips are so flexible.
Well, you got to stretch it out.
You have to stretch it out.
Yeah. You have to listen to your body and recover. Be kind. A little bit of self-love.
Yeah.
Put good, healthy things in your body.
Yeah.
Take care of yourself. We're worth it, you know?
Thanks to you both so very much for being here.
You're welcome.
Are you all loving yourselves more?
We can do this, guys.
We're capable, right, Brooke?
We are capable.
For everyone in the audience, you're going home with a copy of Jorge's new book. It's called The Cruise Control Diet.
