Tom Segura, the well-known stand-up comedian, has been on a long and winding road toward improved health and self-acceptance. His journey, marked by fluctuating weight, demanding tour schedules, and the pervasive temptations of the comedy club lifestyle, offers insights into the challenges of maintaining well-being in the entertainment industry.
Early Struggles and the Wake-Up Call
Segura's weight struggles began in college, where he initially found that drastic dietary restrictions could lead to quick results. However, these restrictive practices proved unsustainable, leading to a cycle of weight loss followed by regaining the pounds he had lost.
In 2014, Segura filmed his first Netflix special, "Completely Normal." Despite the show's title, Segura's life was far from normal at the time. In 2023, Segura revealed to Muscle & Fitness: “I was 255 pounds. In the special, I say I was 245 pounds, but I’m lying.” A visit to the doctor and subsequent blood tests revealed concerning health issues, serving as a wake-up call for the comedian. He realized that his sedentary lifestyle was taking a toll on his health, and he needed to make a change.
Taking Action: Diet and Exercise on Tour
Following his health scare, Segura began to incorporate exercise into his routine. By his 2016 special, “Mostly Stories,” Segura started to appear fitter. His shoulders looked broader, but it was 2018’s “Disgraceful” show that really had people sitting up and taking notice. He told Muscle & Fitness that people noticed.
Segura's journey wasn't just about exercise; he also had to address his eating habits. One of the biggest obstacles to Segura’s weight-loss is his hectic schedule. Often performing two shows in a single day, Segura would find he and his crew were eating junk food late at night. But these days, the comedian says that when they have two shows, they’ll try and eat between shows now rather than gorge into the small hours. He recognized the impact of late-night meals and unhealthy food choices, especially while touring.
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Segura shared with Muscle & Fitness that his weight loss success stems from organizing his eating schedule, drinking more water, and choosing healthier options such as yogurt with blueberries. The good news for those who are looking to change up their nutrition is that, as Segura found out, eating healthy on a consistent basis chips away at the desire to eat all of the bad stuff. The comedian says that he starts his own days with yogurt (great for gut health, and calcium) and blueberries (an awesome source of vitamins and antioxidants) rather than “super coffees”. He’s also increased his water intake and enjoys oatmeal flavored with a scoop of protein shake powder. “Now you’ve got an extra 25 grams of protein in your oatmeal,” he says. These healthy foods are easy to prepare on the go, even while on Segura’s tour bus and the stand-up guy says that he eats communally with his team and crew, with chicken breast and salmon ranked among their most consumed foods while travelling.
He also cut out sugary drinks like "super coffees," which he described as containing excessive amounts of sugar. "Their like, ‘man I love this chocolate swirled thing with, like, caramel’, and.. I don’t know… an elf sh*t in it or something. Indeed, many of Starbuck’s sweetest coffee’s contain between 50 to 80 grams of sugar while the American Heart Association recommends that men shouldn’t consume more than 36 grams of sugar, 25 grams for women, in a single day.
The Importance of Mindset and Consistency
Tom Segura has come to realize that mentality is everything when it comes to getting into great shape. The star says that deciding to put fitness plans on the back burner, to a more convenient time, is a mistake because there’s never an ideal time. He also says that he’s noticed how people might blame an old sporting injury for failing to work out at all. And, just as he was experiencing during “The Completely Normal” phase of his life, Segura understands that people suffer with a lot of self-denial about their physical state. “And you realize that most of this is about you going: ‘I am not allowing the excuses to affect this.
Segura emphasizes that maintaining a healthy lifestyle is an ongoing process, not a destination. “The thing that I’ve learned, is that there is no end number, and that’s what took me a long time to figure out,” says Segura, displaying a maturity towards his current attitude to staying in shape. “Even now, I’m in the 200-pound range. Like, I kind of fluctuate, I would say between 198 and 205. You don’t get to a number and go: ‘we’re done’ … it’s a constant thing. As cliched as it sounds, it literally is a lifestyle."
One way that is known to increase our ability to stay on track with fitness is to make it a social affair. Here is Segura’s training split while on tour. When at home, Segura also has his own gym setup, complete with a Peloton bike, dumbbells, kettlebells, and a wall mounted Tonal resistance machine. In chatting with the storyteller, it becomes clear that he’s serious about getting his sweat on.
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The Role of a Personal Trainer
To keep is health on the rails while on the road, Segura brought his personal trainer and tour photographer, Shaun Nix, along with him for the entire journey. And he is well-known for using bro-y camaraderie to get through other health and fitness challenges from afar. (Last year he completed his fourth sober October with with friends and fellow comedians Bert Kreischer, Ari Shaffir and Joe Rogan-this time with 100 push-ups and 500 calories of cardio each day.) He's gotten to a point where he's working out every day-it's just that the routine depends on what's kind of gear in that's night's hotel gym.
Segura spoke to GQ from a tour stop in Oklahoma City about his training schedule, his crazy tour, and why shit-talk is a requirement for successfully making it through any fitness challenge. For Real-Life Diet, GQ talks to athletes, celebrities, and other high performers about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.
There was a trainer I’ve known for a few years and worked with, Shaun Nix, and I was like, “I want you to come with me.” I’m lucky because he’s actually a legit, professional photographer so he’s my photographer on tour, too. It’s great to have someone like him. We’re similar in age, similar in build and I just have this living example of how to do it right. We kind of like the same foods and we like the same types of workouts. Like I got up, I just had yogurt with mixed berries. We also do omelets with tomatoes and mushrooms, and a little bacon with no cheese. We make protein shakes, or we’ll have meal bars sometimes. We’ll basically eat the same things.
Adapting to Life on the Road
Segura's demanding tour schedule presents unique challenges to maintaining a healthy lifestyle. He admits that he signed up for too many tour dates, driven by pandemic-fueled fears that he’d never get to tour again. To combat the temptations of unhealthy food while traveling, Segura focuses on preparation and making smart choices when eating out.
"When we’re on the road, we work out every day," Tom told GQ of himself and his trainer, who always travels on tour with him. “Yesterday we did a boxing workout, he brought mitts and we have gloves on the bus. We lift probably four or five days a week. If we don’t lift we’ll try to do heavier cardio. A lot of things are contingent upon the type of gym we encounter. This hotel right now has some dumbbells, a couple machines and some cardio stuff, so our workout caters to the equipment that exists."
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They don’t really cook on the bus. Sometimes they’ll do oatmeal with banana and they’ll put protein powder into that. Or they’ll do protein shakes on the bus-they have a blender. A lot of it is eating out, but they also got Piedmontese steaks, and those really go to the house, but they make these really great beef sticks that are high-quality, so they have a bunch of those. They try to have snacks around that are not just shitty food. They like Perfect Bars too, they have those pretty often. With a lot of the food, they just try to find the best place for dinner and you're just basically on a rotation of chicken, salmon and steak.
Sober October and the Power of Camaraderie
Segura has also participated in "Sober October" with friends and fellow comedians, including Bert Kreischer, Ari Shaffir, and Joe Rogan. That’s what I would encourage other people to do: Get a group of people together, especially your friends because then there’s the camaraderie and the shit-talking, and that’s the part that really makes it fun. While Segura doesn't consider himself a big partier, he values the experience for the camaraderie and the added discipline it brings.
The funny thing is, the first time we ever did it, it was completely just for Bert. We were like, “We need to do something for this guy, like he’s out of control and he drinks too much and parties too hard,” and that was the first time. Then this year, that was the motivation again. The rest of us were like, “We gotta try something.” It’s crazy cause he’s literally this anomaly, most people once they get into their 30s and 40s-and he’ll be 50 soon!-they really have to dial back how they party and drink and stuff. We were like, “Oh, we gotta do this again.” So, Bert was really the motivation. Of course we all go, “This is for Bert,” but the benefit goes to all of us. I mean, you have Joe who’s always been in great physical shape, but he even celebrates that it’s making him more disciplined-and he’s already a disciplined, athletic person. Then Ari does no fitness stuff-he’s more into psychedelics and edibles and weed-and he hates that he has to stop for the month. Then me, I’ve been on a bit of a health kick on this tour, so I’ve been working out quite a bit. I bring a trainer on the road. I've been eating pretty healthy, but this makes me take it to another level. The truth is, we all get a great benefit from the month. And we get messages from people every day that are like, “Hey you guys inspired me and I’m doing it too,” and that part’s pretty cool.
Self-Esteem, Body Image, and the "Delusion"
Tom Segura joins Ethan on a journey through the ups and downs of weight management and self-acceptance. Remember that eighth-grade breakup that sent you spiraling? Tom recounts how a similar experience motivated him to hit the pavement and sparked a lifelong battle with weight concerns. They share personal tales that reveal how even external successes can mask inner insecurities, and emphasize the universal connection between our internal struggles and how we project ourselves to the world.Tom and Ethan dive into the nitty-gritty of diets gone awry, the relentless availability of junk food at comedy clubs, and how this lifestyle can wreak havoc on one's self-esteem. We explore the tightrope walk between physical health and mental well-being, underscoring the relentless effort necessary to strike a balance in the whirlwind of showbiz.
The Missing Piece in Every Diet: Community 46:08| Monday, October 27, 2025What does it really take to build a healthier life that lasts?In this episode, Ethan sits down with Paige to explore the role of community, honesty, and discipline in sustaining long-term change.He opens up about the highs and lows of his weight loss journey, the myths he had to unlearn, and why connection with others is just as important as diet and exercise. Listeners will hear candid insights, practical advice, and the power of shared experiences.
Croissants: A Lingering Indulgence
Despite his commitment to health and fitness, Segura admits to having a weakness for croissants. My favorite fucking indulgence and vice for sure is croissants. I love croissants. They’re my absolute favorite treat. Just plain croissants? Well, all types of croissants. First of all, if you go to just some coffee place and they’re like, “Yeah, we have croissants,” and you realize they're packaged or dry - I don’t like those. I like going to a proper bakery where they spend a day with the dough and the next day’s like proofing the dough and it’s like a three-day process. That, to me, is the most incredible indulgence. I will have plain, chocolate, almond paste, I'll do the savory ones-you know my favorite croissant is actually a cornetti because the Italians call croissants cornettis. There’s this Italian dude in L.A. at this place called Cinque Terra West Osteria and he does that. He takes three days to make a fucking croissant and you eat one and you feel like your life has changed. I would go there and buy them and leave with a pizza box full of croissants. I’ve found a couple really good ones in Austin where I live now, but whenever somebody tells me about a place that has amazing croissants this light goes off in my head that I almost can’t ignore. It’s too tempting-it’s my favorite indulgence and the hardest thing to ignore.