Introduction:
Country star Kane Brown is opening up about his remarkable fitness journey, revealing how discipline, healthy habits, and self-reflection helped him transform both physically and mentally over the past year.
In a recent interview with *PEOPLE*, Brown shared that his lifestyle overhaul began as a New Year’s resolution — to quit using ZYN nicotine pouches, a habit he picked up after years of dipping tobacco. “It’s a nasty habit. My wife wanted me to quit for the longest,” he admitted, crediting his wife, Katelyn, for inspiring his change. “She broke me out of a lot of my bad habits. I think she’s happier with how I am now.”
Soon after, Brown also made the decision to stop drinking alcohol. “I’m an introvert, so onstage, alcohol would take me out of my shell,” he explained. “Now, if I do drink it, it messes my throat up and I don’t like it. I don’t drink at all anymore, and I like it that way.”
His transformation reached a new level during his *The High Road Tour* earlier this year, running from March through July. Brown and his bandmates took on a liquid fast in April, which quickly showed results. “Once I realized how tough it was, I didn’t want to put anything bad back in my body,” he said.
To stay consistent, Brown hired a coach to guide his workouts and nutrition, adjusted his tour rider, and began training for two hours daily. “I love running. I didn’t know I liked it until recently, but it’s fun,” he said with a laugh, admitting he now avoids junk food — even catching himself regretting a rare treat. “The other day when I was on the golf course, I ate a Snickers. I almost smacked myself.”
The results speak for themselves: Brown has dropped 24 pounds and reached single-digit body fat. Still, he says his ultimate goal remains fluid. “Some days I want to look like a plastic toy soldier, and other times I’m like, ‘I don’t want to be too big.’ I just want to look like that mannequin you saw in science class,” he joked.
Beyond the physical transformation, Brown says the biggest change has been mental. Before committing to fitness, he admits he was struggling. “I was feeling worthless and had really dark thoughts. I wanted to be in a corner, left alone,” he recalled.
That mindset shifted when he found purpose through fitness. “Getting in shape changed my mindset,” he said. “I feel like I’m restarting my youth. I love everything it’s done to me — from how I look to my mental state. Now I want to give everything 100%. Even on stressful days, I can find good things about life and being here.”