Former model Fabiola Martinez has detailed her daily wellness regimen at age 53, explaining how strength training, supplementation, and therapy maintain her overall wellbeing.
The Venezuelan-born television personality explained that she starts each morning at 7:00 a.m. to look after her son Kike, who has cerebral palsy. She takes a specific combination of supplements with white coffee and waits until later in the morning before eating solid food.
Alongside her nutritional schedule, Martinez has adopted heavy resistance workouts at a specialist gym in Madrid and attends therapy sessions with a prominent psychiatrist. She also addressed critics who commented on her natural grey hair, arguing that societal expectations should not dictate how women age.
Morning routine and targeted supplementation
Martinez begins her daily schedule early in order to support her son. She drinks a white coffee accompanied by nicotinamide mononucleotide, commonly known as NMN, and trans-resveratrol.
Depending on the season, she reinforces her intake with magnesium, zinc, and vitamin D3. She noted that she avoids eating anything during the first hours of the day, preferring to break her fast as the morning progresses.
Both NMN and resveratrol have attracted widespread scientific interest for their potential roles in cellular repair and metabolic health. Martinez stressed that paying attention to nutrition becomes especially critical during menopause, telling Semana magazine that a balanced diet monitored by a healthcare specialist allows women to keep their weight under control.
Strength training and bone health
Physical fitness forms another central component of her lifestyle. Martinez exercises with personal trainers at Home Wellness Madrid, where her sessions begin with mobility drills before transitioning to heavy resistance training.
Her routine incorporates free weights, including kettlebells, dumbbells, and weight plates, as well as TRX suspension straps that use body weight for resistance. Fitness professionals emphasise that resistance work becomes essential rather than optional once women reach their fifties.
Personal trainer Ana Arrechea explained that falling oestrogen levels during this stage lead to progressive muscle loss. She said dedicated strength training is vital to safeguard bones and preserve the muscular strength needed to support everyday movements.
Fitness coach Javier Abreu pointed out that regular resistance exercise maintains functional independence and stability while stimulating bone mineral density. He highlighted the lumbar spine and the femoral neck as two areas of the skeleton that are especially vulnerable to fractures without sufficient mechanical load.
Conditioning expert David Pineiro described strength training as a form of preventive medicine. He explained that lifting weights enhances bone density, improves insulin sensitivity, balances hormones, and sharpens cognitive function, helping the entire body operate more efficiently as it ages.
Therapy and emotional wellbeing
Mental and emotional balance represents an equally significant focus for Martinez. She revealed that she has spent nearly a year attending therapy with psychiatrist Marian Rojas Estape.
Martinez discussed her therapeutic journey during the launch of her book, titled Cuando el silencio no es una opcion, in which she disclosed childhood abuse by a family relative. She described Rojas Estape as an exceptional clinician with deep expertise in trauma, noting that the therapy sessions have provided essential guidance.
Rojas Estape is widely recognised in Spain for her work on emotional regulation and the physiological impact of chronic stress. Martinez explained that processing past trauma has been crucial for her personal growth and her ability to navigate daily responsibilities.
She also highlighted the profound emotional connection she shares with her son Kike. Martinez stated that her son helped her open her eyes to the world, adding that he arrived to rescue her while inspiring many others, and noting that they communicate through an instinctive mutual understanding.
Views on ageing and beauty standards
Martinez has also taken a firm public stance on ageing and unrealistic aesthetic standards. After choosing to let her hair turn grey naturally, she received numerous messages from critics claiming the look made her appear older.
She addressed the remarks during a conversation with gynaecological oncologist Alexandra Henriquez on the podcast Hoy tengo gine. Martinez, who competed in the 1993 Miss Venezuela pageant before working internationally as a fashion model, said the negative comments did not bother her.
Martinez argued that grey hair does not make someone older. Instead, she said that an individual looks older only through the gaze of an onlooker who applies a rigid concept of female aesthetics, adding that such views are the onlooker's problem rather than hers.
She urged other women to cultivate emotional self-awareness, self-respect, and self-acceptance. Martinez observed that when a person values themselves, physical details such as grey hair, wrinkles, or weight fluctuations cease to matter in the mirror, concluding that women frequently impose harsh beauty standards upon themselves.
