J-Lo is revealing her exact diet secrets that keep her thin, as well as her workout routine (she has two trainers!), what she avoids (caffeine and alcohol) and how much sleep she gets below!

Jennifer Lopez, 46, looks absolutely flawless. Regardless of her age, the American Idol judge is leading a lean and healthy life thanks to a few important factors. Copy her exact lifestyle, diet and workout tips below.

Jennifer spilled her exact diet to Us Weekly‘s January 18 issue. Her breakfast is a 90-calorie chocolate Body Lab Shake. “I do it with quinoa milk or water.” She also drinks coffee — but it’s decaf. “I haven’t had caffeine in years.”

“By lunchtime, I’m starving,” J-Lo says. She mixes it up but a typical day is salmon and a veggie-packed salad. She loves broccoli, peppers and zucchini with a drizzle of vinaigrette on top. She usually has a protein with quinoa for dinner. “If feels like rice and beans, which I grew up with. And I like pork and chicken — especially Puerto Rican style!” Jennifer tries to have dinner with her family as often as possible. “I try to eat with the kids around 6:30.”

Of course, diet is not the only thing keeping J-Lo looking young. “I’m rarely in the sun, but if I am, I wear a lot of sunscreen. I’ve never been one to take a lot of sun, which is why my skin has maintained itself. And I don’t drink or smoke or have caffeine. That really wrecks your skin as you get older.”

Beauty sleep is important for Jennifer. “I love a good nine or 10 hours, but I can never get that. So seven or eight is mandatory. [If I don’t get it] I just don’t feel right. I start feeling crazy, I get emotional and I feel tired all the time.”

As far as exercise, she says she prefers to get it over with in the morning. “I don’t like doing it later; it’s harder to get there when I have my day going already. I work out three or four times a week. When I’m in New York, I work out with David Kirsch — he’s an amazing trainer. When I’m in L.A., I work with Tracy Anderson. I like the balance that they both give me. They have two totally different approaches. I like switching it up with my body.”

David says they do “planks, pushups, boxing. A bit of everything.” Get more top tips from David on how to get a body like J-Lo here.

Tracy says: “We just freestyle.” They do 3-pound arm weights with “butt and thigh moves that incorporate the core. We want to keep those famous curves.”