Zac Brown, the frontman of the Zac Brown Band, has recently made headlines not for his music, but for his remarkable transformation. The "Chicken Fried" singer has shed over 65 pounds in recent years, a testament to his dedication to changing his diet and exercise habits. His journey, detailed in interviews, reveals a comprehensive approach to health that goes beyond conventional methods.
Redefining Success and Embracing Discipline
Brown's transformation wasn't an overnight success. After years of overindulgence, including drinking beer and eating pizza on the road, he realized the need for a change. He acknowledged having "a great drinking career" but decided to retire from it. This shift required him to redefine what success meant to him and apply the discipline necessary to achieve his health goals. "You have to redefine what success means to you every year or two, educate yourself, and then apply the discipline to doing it," he told GQ.
The Role of a Trainer and a Tailored Diet
Once Brown committed to change, he hired an "incredible" trainer named Luke Richardson, who had experience working with professional athletes. Richardson's approach focused on soft tissue care, incorporating foam rollers, vibrating balls, TRX bands, and isometrics. This method prioritized range of motion and injury prevention, a departure from the intense workouts Brown had experienced with previous trainers.
Alongside exercise, Brown adopted a "pretty simple" diet plan. He emphasizes paleo principles, focusing on vegetables, good, clean proteins, and whole foods. He avoids processed foods, gluten, and dairy. Brown also adheres to a meal schedule of three meals a day, spaced four hours apart, followed by a 14-hour fast. He also limits his oil intake to avocado, olive, or coconut oil, cutting out seed oils like canola, corn, sunflower, and soybean oil. He admits that occasionally ignoring his food labels and consuming seed oils can lead to gaining a few pounds back.
Cutting Out Alcohol and Embracing Long-Term Goals
A significant change in Brown's lifestyle was the elimination of alcohol. He realized that alcohol, which he once considered a "feel-good friend," was no longer serving him. “Nobody could have told me that I needed to stop drinking before I knew that it was time to do it. But there were times when I had hangovers and I’d look at myself in the mirror and go, ‘One day, I’m not going to do this anymore.’ You kind of feel like [alcohol] is this feel-good friend that’s always around, that’s whatever, but nobody’s life gets better because they quit drinking."
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Now living a cleaner, more intentional life, Brown emphasizes the importance of thinking about long-term goals instead of chasing instant gratification. This is a message that he’s also passing down to his kids who have started to pick up their own healthy habits. “Seeing the results that come from it, and my psychology around it, it made it easy to sacrifice what I wanted in order to get where I want,” Brown added. “I was at a point in my life where I was ready to engineer my choices around my end result.
The Science Behind Zac Brown's Diet: Seed Oils and Inflammation
Brown's decision to cut out seed oils aligns with a growing trend in the health and wellness community. Some believe that seed oils like canola, corn, sunflower, and soybean oil contribute to inflammation and other health problems. While this claim has gained traction, nutritionists and health scientists emphasize that the reality is more nuanced. It's important to remember that processed foods, sugar, and overall dietary patterns play a significant role in inflammation. Dariush Mozaffarian, a cardiologist, suggests that there are "things that are way more important for you than to even think about seed oils," emphasizing the importance of a balanced diet and lifestyle.
NAD Therapy and Regenerative Medicine
In addition to diet and exercise, Brown incorporates NAD (nicotinamide adenine dinucleotide) therapy into his routine. NAD is a molecule found in living cells that's required for energy production and cellular repair. As natural NAD production declines with age, NAD+ boosters have become a popular fix in the longevity and biohacking world. "I take NAD [nicotinamide adenine dinucleotide]," he continued. "I do a monthly IV with some exosomes and NAD in it. I take my vitamins and my supplements." He also works with a regenerative medicine doctor who conducts monthly blood work to optimize his system.
Staying Active on Tour: The Mobile Gym
Recognizing the challenges of maintaining a healthy lifestyle while touring, Brown invested in a full tractor trailer that serves as a mobile gym. The gym is equipped with an Assault Bike, heavy bag, speed bag, stretching area, cable machine, free weights, dumbbells, kettlebells, and bands. This allows Brown and his band to prioritize their health and well-being on the road, ensuring they can sustain their demanding performance schedule. "I started bringing the gym out about five years ago, and that's an investment in that proactive medicine: the healthier that my crew and my band can be the longer that we can do this." He also implemented a rule that no one on the road is allowed to drink or smoke before a show.
Making Exercise Enjoyable
Brown recognizes the importance of finding ways to make exercise enjoyable. To combat the monotony of cardio, he sets up his Arc Trainer in front of his PlayStation and plays Madden or Fortnite. "I have an overactive brain, so being able to play 'Madden' or 'Fortnite' while I'm on the Arc Trainer for an hour, it makes an hour go by like that," Brown said. "In my mind, I'm like, I'm going to go down and play a game. I'm not thinking, I'm going to go down and torture myself with an hour of cardio." He also enjoys activities like freediving and hiking.
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The Bruce Springsteen Inspiration
A conversation with Bruce Springsteen provided further motivation for Brown's commitment to fitness. Springsteen advised him to "sweat every day for an hour," regardless of location or activity. Since then, Brown has made it a priority to sweat every day, which he believes has improved his quality of life.
The Impact on Music and Mindset
Brown believes that his health transformation has positively influenced his music. Being in a "great head space" has allowed him to create the best album of his career. He also feels more connected to his guitar and has enjoyed the time to focus on writing and producing new music. "It's a big deal in that I’m on the other side of a lot of storms, like going through a divorce and through all these other changes. I'm in such a great head space now, and I've had the time to really create the best album that we've ever made. And I think you can feel that in the music itself and you could definitely see it in the shows."
The "Want vs. Need" Philosophy
Brown emphasizes the importance of prioritizing needs over wants. "I think if we do the things we want all the time-if we drink a six-pack of beer and eat a whole pizza and lay around-we don't get where we want to be. Doing the things we need to do actually gets us where we want to be." He acknowledges the addictive nature of sugar and processed foods but believes that discipline and a focus on long-term goals can overcome these cravings.
Lessons Learned and Advice for Others
Brown's journey has taught him valuable lessons about health, discipline, and the power of mindset. He encourages others to start with small changes, such as cutting out sugar, dairy, and gluten for a month, to experience the positive effects on their bodies and minds. He also stresses the importance of finding a supportive team of professionals, including a trainer and nutritionist, to guide and motivate you.
Maintaining Mindfulness and a Positive Outlook
Brown emphasizes the importance of maintaining mindfulness and a positive outlook. "If you believe that everything is fucked and everything's going to hell and the world is ending, that's going to be your reality. If you believe that there's growth and that there's love around you and that everything is a positive force pushing you, that becomes your reality too." He strives to maintain a positive mindset and share his experiences with others, particularly young people, to inspire them to make healthy choices.
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