Jelly Roll, the country music star known for his raw lyrics and powerful voice, has recently revealed the incredible results of his dedication to health and fitness. After embarking on a weight loss journey in late 2022, the singer has shed nearly 200 pounds, inspiring fans worldwide. Let’s dive into the details of Jelly Roll’s workout routine and the lifestyle changes that fueled his stunning transformation.
From 540 to 357: Jelly Roll’s Journey
Jelly Roll, whose real name is Jason Bradley DeFord, has been open about his lifelong struggles with weight. In the past, he has spoken about weighing over 500 pounds and the emotional toll it took on him. In December 2022, he decided to make a change, setting a goal to “conquer the demon” of his weight.
Fast forward to April 2025, and Jelly Roll proudly announced on Pat McAfee’s “Big Night Aht” show that he had dropped from 540 pounds to 357 pounds. But he’s not stopping there! His next goal is to lose another 100 pounds so he can skydive with his wife, Bunnie Xo, in Sweden.
Jelly Roll’s Workout Routine: Staying Active
One of the key components of Jelly Roll’s weight loss journey has been incorporating regular physical activity into his daily routine. He didn’t jump into intense, exhaustive workouts; instead, he focused on sustainable and achievable habits.
Walking and Running: Jelly Roll has emphasized the importance of walking and running in his fitness journey. He has mentioned walking two to three miles a day, four to six days a week. This consistent activity has played a significant role in burning calories and improving his cardiovascular health.
Training for 5Ks: Jelly Roll participated in the 2 Bears 5K in Los Angeles in May 2024, hosted by comedians Bert Kreischer and Tom Segura. Training for this event was a major milestone for him. He told Entertainment Tonight that he “couldn’t walk a mile” when he started, so completing the 5K was a huge accomplishment. He’s now gearing up for his second 5K in Tampa, Florida, in May 2025.
Hiking: The “Son of a Sinner” singer has also embraced hiking as a way to stay active and challenge himself. He shared a video on Instagram in February 2025 from the top of a mountain, encouraging others to keep pushing forward on their health journeys, even when it’s difficult. He also mentioned hiking Camelback Mountain in Arizona, highlighting his improved fitness level.
Basketball and Boxing: While on tour, Jelly Roll made sure to find ways to exercise, even with a busy schedule. He has been known to play basketball and box as part of his fitness routine.
Sauna and Cold Plunge: In addition to traditional workouts, Jelly Roll has incorporated self-care practices like sauna sessions and cold plunges into his routine. He mentioned doing 20 to 30 minutes in the sauna and six minutes in a cold plunge every day as part of his training for the 5K.
Jelly Roll’s Diet: High Protein and Smart Choices
Exercise is only part of the equation. Jelly Roll has also made significant changes to his diet, focusing on healthier choices and portion control.
High-Protein Diet: Jelly Roll’s nutrition coach, Ian Larios, has revealed that the singer follows a high-protein diet. Protein is essential for maintaining muscle mass during weight loss and helps to keep you feeling full and satisfied.
Two Meals and One Snack a Day: While on tour, Jelly Roll typically eats two meals and one snack a day, all carefully planned by his nutrition coach. This structured approach helps him to manage his calorie intake and make sure he’s getting the nutrients he needs.
Healthy Swaps: Jelly Roll hasn’t given up his favorite foods, but he has found healthier ways to enjoy them. For example, he loves Nashville hot chicken, so his nutritionist created a healthier version using potato and rice flour instead of oil and batter, cooked in an air fryer.
Sample Meals:
- Breakfast: A Waffle House-inspired hash brown bowl with homemade hash browns cooked in Wagyu beef tallow, air-fried, and topped with chicken sausage, bell peppers, and bone broth.
- Snack: Peanut butter cookie dough with sliced bananas.
- Dinner: Dairy-free poutine with cashew cheese curds, chicken thighs in bone broth, homemade French fries, and a gravy made of caramelized peppers in the broth, with chicken sausage and rice flour.
Mental and Emotional Well-being
Jelly Roll’s weight loss journey isn’t just about physical transformation; it also involves a focus on mental and emotional well-being.
Addressing Food Addiction: Jelly Roll has been open about his struggles with food addiction and the importance of seeking help to overcome it. Recognizing the psychological aspects of weight loss is crucial for long-term success.
Losing Weight Publicly: Jelly Roll made a conscious decision to lose weight in front of everyone, sharing his journey with his fans. He explained that he wanted to be honest about his struggles and inspire others who may be facing similar challenges.
Motivation and Support: The singer has emphasized the importance of having a strong support system. His wife, Bunnie Xo, has been a constant source of encouragement and motivation throughout his weight loss journey. He also draws inspiration from the people he meets who share their own stories of sobriety and overcoming challenges.
The Impact of Jelly Roll’s Transformation
Jelly Roll’s weight loss journey has had a significant impact, inspiring countless individuals to prioritize their health and well-being.
Creating a Community: Jelly Roll launched “Jelly Roll’s Losers Run Club,” a group on Facebook where fans can connect, share their own journeys, and find support and encouragement. The group has quickly gained traction, with thousands of members joining to participate in the shared experience.
Breaking the Stigma: By being open and honest about his struggles, Jelly Roll is helping to break the stigma surrounding weight loss and food addiction. He wants people to know that it’s okay to ask for help and that it’s possible to achieve their goals with hard work and dedication.
Inspiring Others: Jelly Roll’s transformation has shown fans that it’s possible to make lasting changes, no matter where they are starting from. He hopes to inspire others to believe in themselves and take control of their health.
Looking Ahead
Jelly Roll’s weight loss journey is far from over. He has set ambitious goals for himself, including losing another 100 pounds and gracing the cover of Men’s Health by March 2026. With his continued dedication to healthy eating, regular exercise, and mental well-being, there’s no doubt that he will continue to inspire and motivate others along the way.
