Jelly Roll has long struggled with food addiction and obesity. But recently, the Grammy-nominated artist, 40, celebrated a major milestone: losing 140 pounds and completely transforming his lifestyle. From training for a 5K to embracing healthier eating habits, the country rap star has made significant changes, all without the help of weight loss drugs like Ozempic. Here we reveal what Jelly Roll has shared about his weight loss experience, as well as what healthcare professionals think about his fitness routine, diet changes and the mental shift that helped him stay on track.
Why Jelly Roll avoided Ozempic for weight loss
Unlike many celebrities who have turned to weight loss medications like Ozempic, Jelly Roll chose to lose weight naturally. “So I want to be very clear that I’ve done it naturally, but it wasn’t out of stubbornness or trying to prove a point,” he said on a December 2024 episode of his wife Bunnie Xo’s Dumb Blonde podcast. “If it helps you, go get it. But for me, I was just petrified of the side effects of it.”
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One of his biggest concerns was acid reflux, which can be a side effect of some weight loss medications. “As a singer, few things scare me more than acid reflux,” the country music star admitted. “That stuff will just rip the vocal cords.”
“While acid reflux can be a common side effect of GLP-1 medications, it’s not experienced by everyone who takes them,” clarifies Brandon Richland, MD, founder of Richland MD.“People with a history of acid reflux or GERD are more likely to experience it while taking GLP-1 medications.”
“Eating smaller, more frequent meals, avoiding high-fat or spicy foods and not lying down immediately after eating can reduce the likelihood of reflux,” adds Jennifer Habashy, NMD, MS, Assistant Medical Director at Claya.
How Jelly Roll starting exercising for weight loss
One of the biggest changes Jelly Roll made was incorporating exercise into his daily routine. In January 2024, he began training for his first 5K. At the time, he said he struggled to walk one mile. But over time, Jelly Roll worked his way to running two to three miles a day, four to six times a week.
“I’m doing 20 to 30 minutes in the sauna, six minutes in a cold plunge every day,” he continued of his 5k training plan. “I’m eating healthy right now.” His dedication paid off in May when he completed the 2 Bears 5K.
“Running burns more calories than walking in the same amount of time,” explains Dr. Richland, adding that it engages more muscles. “[It’s] a more intense cardiovascular workout than walking, leading to greater improvements in heart health, including lower blood pressure and cholesterol levels.”
Beyond the race, Jelly continues to push himself physically. “I hiked a mountain the other day. Camelback,” he told E! News in February, referencing the challenging Arizona trail. “There is no way that would have been possible beforehand.”
He also said he spent his free time during his Beautifully Broken tour on the basketball court with his crew. And that’s something Dr. Habashy says can help beginners ease into cardio, as can swimming, cycling or simply doing jumping jacks.
Jelly Roll on overcoming his food addiction
For Jelly Roll, losing weight wasn’t just about moving more—it required confronting his deep-rooted struggle with food addiction. “The battle was with the food addiction, changing the way I’ve looked at food for the last 39 years,” he said in a November 2024 People interview. “I’ve never had a healthy relationship with food, so that was the hard part…really fighting that demon at first and getting into that discipline and that commitment.”
In a 2018 Instagram post, he revealed that he once weighed over 500 pounds, calling it “one of the most embarrassing” moments of his life. “I’ve been obese since I was a small child. All I’ve ever known was being fat, and I’m f—–g miserable. I wanna skydive, bungee jump, ride a bull, parasail, ride roller coasters, I want to LIVE a normal life and have a normal relationship with food.”
Though he lost 200 pounds in 2016, he later regained 60 due to poor eating habits and excessive drinking on tour.
“While there is no one-size-fits-all approach to treating food addiction, several evidence-based strategies can help people regain control over their eating habits and improve their overall well-being,” says Dr. Richland. The first step, he continues, is seeking professional help from a therapist, psychologist or psychiatrist.
How Jelly Roll used healthy food swaps for weight loss
Jelly Roll also committed to eating healthier in his weight loss journey. To help him stay on track while touring, he brought in nutritionist and chef Ian Larios, who has been swapping out his favorite comfort foods for nutritious alternatives. He estimated that he lost 60 to 70 pounds just while on tour, thanks to these lifestyle shifts.
Before performances, Larios prepares a banana bowl made with sliced bananas, Manuka honey and Stevia-sweetened dark chocolate. After the show, Jelly Roll refuels with high-protein meals like a modified version of Nashville hot chicken (air-fried and coated in potato and rice flour instead of being deep-fried). Even his French fries are healthier, boiled in bone broth for added protein.
“It’s cool because there was once a time in life that the culture I built on tour was the opposite,” Jelly Roll said to People. “It revolved around alcohol and drugs. And now our tour culture is around good eating, exercising and doing emotional check-ins with our crew every day.”
“Making small, sustainable dietary swaps can have a significant impact on health and weight management,” emphasizes Dr. Habashy. “Instead of processed snacks, opt for whole foods like Greek yogurt with berries and honey or choose air-fried vegetables instead of deep-fried options,” suggests Dr. Habashy. “Cooking with bone broth, incorporating lean proteins and reducing refined sugar can help maintain energy levels while supporting weight loss.”
Jelly Roll’s future weight loss goals
Jelly Roll’s transformation isn’t just about physical changes, it’s about building a sustainable, healthy lifestyle. He’s set ambitious goals, including appearing on the cover of Men’s Health by March 2026, according to a December 2024 episode of Dumb Blonde.
“I hope I continue to lose this weight,” he said. With his commitment to fitness, balanced nutrition and mental wellbeing, he’s proving that real, lasting change is possible.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.