For Muscles and fitness readers, country star Nate Smith may seem like just another artist who thrives on a demanding tour schedule full of sold-out shows, late nights, and non-stop touring. But on the back of outstanding success, top singles and performances alongside artists like Morgan Wallen Smith quietly went through one of the most meaningful changes of his life.
The ACM-winning singer lost more than 70 pounds, reshaped her relationship with alcohol, prioritized therapy and meditation, and found a sustainable health routine that doesn’t rely on extremes. Instead, Smith’s evolution of wellness has come from connection, emotional healing, family support, and a growing understanding that physical health often begins with mental health.
And despite the fame, Smith still sounds very energetic talking about simple things: hiking in Yosemite National Park, eating protein-heavy food for hikingTake care of your team outside the scene, and relax your back in the quiet hours before sunrise.
“I think the most important thing for my mental health is to love myself,” says Smith. “When I fill my tank and take care of myself, I can love people better.”
Nate Smith’s workout routine is basically controlled chaos
Smith laughs when asked if he has joined the country’s growing golf movement.
“My golf life is non-existent,” he admits. “I think I’d make a really good golf cart driver.” The same humor and self-awareness came through during a backstage interview with him recently Muscles and fitness on TikTok, There, Nate Smith opens up about everything from travel and recovery to fitness and mental health. The candid interview gave fans a closer look at the routines that have fueled his massive physical transformation.
Instead of structured gym workouts or country club workouts, Smith’s fitness routine revolves around movement that feels natural rather than forced. Most mornings this means brisk steps. At night, that means surviving the physical demands of performing live on stage.
“I’m running all the time,” Smith says. “By the end of the show, I was sweating profusely.”
Unlike artists who disappear right after a show, Smith stays long after the lights go down, signing autographs until every fan goes home. It’s physically exhausting, but it’s also part of what fills him up emotionally.
However, if he could choose any type of exercise, the answer would come immediately: bag.
Why Yosemite Was Nate Smith’s Reset Button
Smith brightens up his discussion of Yosemite National Park, calling it the most beautiful place he’s ever been.
“There is nothing more beautiful in the world,” he says.
The singer regularly camps and backpacks in national parks, often embracing the discomfort that comes with sleeping outdoors and walking miles at a time. One of his favorite traditions in Yosemite involves waiting overnight at Camp 4 for a chance to secure a campsite.
“You stay in your sleeping bag overnight, then around 8 a.m. the park ranger comes and gives everyone a number,” he said. “I was the only one who wasn’t a climber.”
The outdoors became both a physical challenge and a mental reset for Smith. His hiking nutrition strategy is surprisingly disciplined, focusing on protein intake. “I try to keep the protein high all the time,” she says. “Turkey sticks, Chomps, dry food, eggs. I always eat protein snacks.”
At night, he treats himself to a reward meal after burning miles on the trail. “If I’ve been walking for a long day, I’ll do it Mountain House Lasagna,– he says. – Pour hot water into the bag and suddenly you are eating lasagna in the forest. You literally feel like an astronaut.”
A back injury that slows you down
Long before achieving musical success, Smith spent nearly 15 years working as a nurse’s aide in hospitals, physically lifting patients day in and day out. The demanding job eventually left him dealing with multiple herniated discs and chronic back pain.
“I’ve always had bad support,” he says.
Now, recovery has become an integral part of his life. Smith lends stretching, movement workhydration and physical therapy to help him continue to perform at a high level. He works with Dr. Jorge Rojasspecialist in Franklin, TN, who also trains NFL players, says learning how to properly manage his spine has significantly reduced his pain levels.
The routine is especially important because Smith deals with multiple herniated discs, something he says can flare up quickly if he sits too much or moves incorrectly while traveling. Instead of ignoring the pain, he learned how important daily movement is to staying functional both physically and mentally while traveling.
This commitment to recovery only became more effective after her drastic weight change. Dropping more than 70 pounds has greatly reduced the pressure on his spine, allowing him to move more freely on stage and recover more quickly after shows and long days on tour.
“I mean, the weight that was on my back is gone,” he says.
Along with physical therapy, hydration, stretching and consistent movement, Smith says the lifestyle changes have helped her feel healthier than she has in years.
Brothers through Thicc and Thin
Smith says the change started with his brother, Kyle, who is famous on the Internet Delicious roots, who have built a huge following by creating high protein comfort food recipes.
At one point, Smith just got tired of feeling uncomfortable in his body.
“I was so tired of how I looked in the mirror,” she says. “I couldn’t be completely myself because I was so worried about how I looked.”
Instead of going on a diet, his brother encouraged small, steady changes.
The first goal was simple:
- 2100 calories per day
- 200 grams of protein
- Substitute small meals instead of restrictions
These reforms were gradually added. Instead of sugary coffee drinks, Smith switched to espresso with sugar-free vanilla. Instead of traditional pasta and snacks, he opted for high-protein alternatives. Instead of striving for perfection, he focused on stability.
“Every time I tried to crash diet, I failed within two days,” says Smith. “Making it a lifestyle is what finally worked.”
The result was not only physical.
“It turns out that when I take care of myself, I love people better,” she says.
Therapy, Faith, and Learning Self-Love
Before becoming one of the fastest-rising names in country music, Smith first learned to perform in a church youth group, where he played guitar and eventually gained the confidence to sing in public.
“I really started with music,” he says.
Faith remains very important to him today, although his perspective has focused on something more empathetic than argumentative.
“My whole thing is love,” Smith says. “I just want to love people, love five-year-old people and make people better.”
This mindset has shaped her approach to therapy and emotional development. Smith says she goes to therapy every week and has also participated in intensive counseling sessions aimed at healing childhood trauma and rebuilding self-worth.
One of the practices that changed him the most was surprisingly simple: writing affirmations.
“Every day I write three good things about myself,” she says. “At first, it felt awkward. But eventually those beliefs sunk in.”
For a man who spent years of self-complaints and internal struggle, practice became a reality.
“You deserve love,” Smith says, thinking about what he’s telling his younger self. “Your block is you.”
