Zac Brown, the frontman of the Zac Brown Band, has undergone a remarkable transformation in recent years. From his early days of hard-partying and a devil-may-care attitude towards health, which led to weight gain and physical discomfort, Brown has embraced a lifestyle of clean eating, consistent exercise, and a focus on long-term well-being. This article delves into the details of Zac Brown's diet and workout regimen, exploring the motivations, methods, and results of his inspiring journey.
From "Chicken Fried" to Clean Living
Those who remember Zac Brown Band's early hit, "Chicken Fried," might recall a frontman who looked quite different. Back then, Brown admits, tour life revolved around pizza, beer, and late nights. This lifestyle took a toll on his body, causing his weight to balloon. More importantly, he realized he was prioritizing short-term pleasures over the long-term needs of his mind, body, and spirit.
Brown recognized the importance of making choices aligned with his desired end result. He understood that instant gratification often comes at the expense of feeling good, maintaining mobility, and having a clear mindset. This realization sparked a commitment to change.
The Turning Point: A Rock Legend's Advice
A pivotal moment in Brown's fitness journey came when he met Bruce Springsteen. Seeking advice on how to stay feeling good, Brown received a simple yet profound recommendation from "The Boss": "Man, you need to sweat for an hour a day. I don’t care what you do, doesn’t matter. You need to sweat for an hour a day." This advice resonated with Brown and became a cornerstone of his new lifestyle.
Building a Mobile Iron Paradise
One of the most impressive aspects of Zac Brown's commitment to fitness is his dedication to maintaining his routine while on tour. Recognizing the challenges of staying healthy on the road, Brown invested in a "rolling Iron Paradise" - a full gym housed inside a tractor-trailer. This mobile gym is equipped with machines, free weights, and even a sauna, ensuring that Brown and his bandmates have everything they need to stay in shape, no matter where they are.
Read also: Making the chicken and brown rice diet work
The Zac Brown Band’s gym fills a trailer and includes free weights, an Airdyne, and a sauna.
The Zac Brown Diet: Cutting Out the Bad, Embracing the Good
Brown's dietary changes have been equally significant. He has shed over 65 pounds from his peak weight by adopting a clean-eating approach that focuses on whole, unprocessed foods. He no longer drinks alcohol on tour, or at all, and has cut out gluten, dairy, and sugar from his diet. He also avoids seed oils, such as canola, corn, sunflower, and soybean oil, opting instead for avocado, olive, or coconut oil.
Brown's diet is based on three meals a day, spaced about four hours apart, followed by a 14-hour fasting period after the last meal. He focuses on paleo-style eating, consuming plenty of vegetables, lean proteins, and whole foods. He also incorporates meal replacement shakes and protein bars, particularly when he's busy with his band or his children.
For breakfast, Brown often makes bowls with pureed frozen bananas, blueberries, and mango, blended with oatmeal, chia seeds, hemp seeds, honey cacao nibs, bee pollen, spirulina, and protein. Lunch typically consists of a protein bar or a lean protein source with rice. Dinner is another opportunity to eat clean, with options like Thai or Indian food prepared with healthy ingredients.
The Zac Brown Workout: Consistency and Variety
In addition to his dietary changes, Zac Brown maintains a consistent workout routine, exercising at least five days a week. He incorporates both cardio and strength training, with a focus on core stability to support his surgically repaired spine.
Read also: Comprehensive Guide to Brown Thrasher Nutrition
On a typical day, Brown starts with an hour of cardio on an Arc Trainer, one of his favorite machines because it's easy on his back and "gets everything warmed up." He then moves on to upper body exercises, targeting his chest, triceps, and abs. He rotates through planks, crunches, and decline crunches with minimal rest between sets. He also incorporates dumbbell deadlifts, hammer curls, dumbbell lunges, and triceps extensions into his routine.
To make his cardio sessions more enjoyable, Brown plays video games like Madden or Fortnite while on the Arc Trainer. He also enjoys paddle-boarding and hiking.
The Mental Benefits of Exercise
Beyond the physical benefits, Zac Brown emphasizes the positive impact of exercise on his mental well-being. He notes that if he goes four or five days without working out, "everything just seems to be a little darker than it should be." He finds that exercise helps him to clear his head, improve his perception, and pull himself out of any funks.
A Holistic Approach: Regenerative Medicine and Mindfulness
Zac Brown's commitment to health extends beyond diet and exercise. He also incorporates regenerative medicine practices, such as stem cell therapy, peptide therapy, and NAD+ supplementation. He receives monthly IV infusions with exosomes and NAD, and undergoes regular blood work to optimize his system.
Furthermore, Brown emphasizes the importance of mindfulness in maintaining his well-being. He strives to keep his mindfulness intact, believing that his belief system directly shapes his reality.
Read also: Inspiring Health Transformation
The Influence on Music and Family
Zac Brown's transformation has not only improved his physical and mental health but has also had a positive impact on his music and family life. He feels that he is in a "great head space" now, which has allowed him to create the best album his band has ever made. He also has more energy to give to his family, his band, and his crew.
His children have also taken notice of his health journey, with his older children starting to read food labels and become more aware of their own health choices.
Zac Brown's Upper-Body Workout
Here's a glimpse into Zac Brown's upper-body workout, as shared by Men's Health:
- Dumbbell DeadLift: Four sets of 12 reps
- Hammer Curl: Four sets of 15 reps
- Dumbbell Lunge: Three sets of 12 reps
- Triceps Extension: Three sets of 15 reps
A Sustainable Lifestyle, Not a Quick Fix
Zac Brown's journey is a testament to the power of long-term commitment and discipline. He has redefined what success means to him, prioritizing his health and well-being over short-term pleasures. His story is an inspiration to anyone seeking to transform their own life and achieve a higher level of physical and mental well-being.
Advice for Others: Start with a Month
For those who feel overwhelmed by the prospect of making significant lifestyle changes, Zac Brown offers a simple piece of advice: "Just start with a month." He explains that if you can go sugar-free, dairy-free, and gluten-free for a month, your body will stop craving those things, making it 90% easier to maintain a healthy diet.
A Ripped Old Dude
Zac Brown's ultimate goal is to be a "ripped old dude" who can run up and down mountains when he's 70 years old. He wants to be able to adventure, dive deeper, and explore the woods without being limited by his physical condition. This vision serves as a powerful motivator for him to continue prioritizing his health and well-being.