Introduction:
Kane Brown Opens Up About His Health Transformation: “I Needed to Change My Headspace”
Kane Brown may be one of country music’s biggest stars, but earlier this year he admits he found himself in a dark place.
“Worthless. Really dark thoughts. I wanted to be in a corner left alone,” the “Miles on It” singer recalls. Despite multi-platinum success, a new album (The High Road), and a massive 43-city tour, Brown says he felt stuck — until he decided to take control of his health.
Breaking Bad Habits
Brown, 31, kicked off his transformation by quitting nicotine. For years, he relied on Zyn pouches after dipping tobacco since high school. His wife, fellow singer Katelyn Brown, had long encouraged him to stop. “It’s a nasty habit,” he admits. “She broke me out of a lot of my bad habits. I think she’s happier with how I am now.”
Next came alcohol. For the self-described introvert, drinking had become a crutch to loosen up before shows. “Onstage, alcohol would take me out of my shell,” he says. “Now, if I do drink, it messes my throat up and I don’t like it. I don’t drink at all anymore, and I like it that way.”
The Fitness Reset
In April, while on tour in Canada, Brown and his bandmates attempted a liquid fast. The quick results sparked a deeper commitment. He hired a coach, overhauled his diet, and started working out two hours a day. Even his tour rider changed — swapping Doritos for protein shakes and fresh fruit.
“I love running. I didn’t know I liked it until recently, but it’s fun,” he says. His new diet includes staples like avocado, rice, turkey, chicken, quinoa, and plenty of vegetables — a stark contrast to his childhood in Georgia and Tennessee, when he and his single mom sometimes relied on food stamps and rarely had fresh produce.
The effort has paid off: Brown has lost 24 pounds. “The other day on the golf course, I ate a Snickers,” he laughs. “I almost smacked myself.”
Inspiring His Family
Brown’s transformation hasn’t just been physical — it’s changed his role at home. Living in Nashville with Katelyn and their three children (Kingsley, 5; Kodi, 3; and Krewe, 15 months), he says he now has the energy to fully keep up with his kids.
“I can hold them for longer than 30 minutes, and my back’s not killing me,” he says. “I can jump in their bounce house. I can do anything.”
His daughters have noticed, too. “Kingsley, my oldest, is always like, ‘Daddy, flex your muscle.’ They want to work out with me. They’ll do jumping jacks while I’m lifting. They’re always showing their muscles. It’s cool that they want to do what I’m doing.”
Even his extended family is following his lead. His mom has started eating healthier and walking daily on the treadmill he bought her. His aunt is tracking calories, and Brown says his next goal is to get his grandmother involved, too.
A Healthier Mindset
Brown says the lifestyle changes have helped him find stability after a period of struggle. “I knew I needed to make a change. I needed something that was going to change my headspace,” he explains. “I didn’t feel there was anything better than changing the way I look.”
Now, with his health in check, Brown feels stronger not just as an artist, but as a husband and father. “I’m locked in with the new stuff,” he says.