The wellness routine Taylor Swift swears by

Life on tour is grueling (or so I’ve heard), but Taylor Swift could fool us with her seemingly effortless stamina during her 3-hour set on The Eras Tour (complete with seamless onstage outfit changes, may i add ). It made me wonder how she makes her way through 44 hits from her 10 studio albums without even breaking a sweat or removing any of the sequins from her red sequined snake Reputation see So, naturally, I scoured the internet for every tidbit I could find about her wellness routine.

How does he sweat? What does he eat a day? Is she just like us when it comes to taking care of herself? Thanks to various sources and Swift’s latest interview as TIME’s 2023 Person of the Year, we have more insight into how she prepared for the demands of her tour. Read on for a breakdown of T-Swift’s health and wellness standbys. Alexa, play the Midnights album.

For fitness: She runs and lifts

Admitting that she’s been touring “like a sisterhood,” Swift isn’t messing around this time around. “I knew this tour was going to be harder than anything I’ve ever done before,” she admitted to time. “Finally, for the first time, I physically prepared properly.” She hit the ground running (or rather the treadmill) six months before her first show. “Every day I would run on the treadmill singing the whole set list out loud,” she shares. “Fast for fast songs and jogging or fast walking for slow songs.” To channel Swift, crank up the Taylor Swift treadmill workout (it’s way better than running on the treadmill, IMO).

As for the singer-songwriter’s other secret weapons for maintaining stamina and strength to perform dozens of shows on tour, she turned to Dogpound to create a regimen for her that included strength, conditioning and weights. But to make sure she had all the dance moves down by the time of the show, she enlisted the help of choreographer Mandy Moore. “I had three months of dance training because I wanted to get it into my bones,” she said. “I wanted to be so rehearsed that I could be silly with the fans and not lose my train of thought.” Much appreciated Tay Tay.

To recover: She does not get out of bed

Non-stop, back-to-back shows call for some major R&R, and the Swift gets it right. Between stages of the tour, she spends 24 hours resting and recharging. “I don’t get out of bed except to get food and take it back to my bed and eat it there,” she explained to time. “It’s a dream scenario. I can barely speak because I’ve been singing three concerts in a row. Every time I take a step, my legs go crunch, crunch, crunch from dancing in heels.

Swift knows the importance of taking time to do nothing. After all, she has millions of Swifties who depend on her. “I know I’m going on that stage whether I’m sick, hurt, heartbroken, uncomfortable or stressed,” she said. While we may not hit the stage and have adoring fans, we all deserve a break, whether it’s from training or the day job. Take a breather—whether it’s a day in bed like Taylor, a walk around the neighborhood, or a DIY lymphatic massage.

About diet: She follows intuitive eating habits and avoids alcohol

Show business is not without its fad diets, cleanses and quick fixes. But don’t count Swift out of that crowd. Rather, she takes a balanced approach to her diet. Translation: Taylor follows a healthy menu during the week while relaxing with her food choices on the weekends. The only information my extensive research found about her diet was from 2010 (that is Fearless era, y’all), but I think it’s still good advice: “…I try to keep it lighter, but nothing too regimented or crazy,” Swift said WebMD. “I don’t like to make too many rules where I don’t need them. We know what is good for us, thanks to common sense.” One exception: Swift decided to give up alcohol in preparation for The Eras Tour. “I was really disciplined about drinking,” she said time. “I quit drinking for a few months before the show, except for the night of the Grammys.” Swift then continued to stay sober throughout her tour. “I’m doing this show with a hangover,” she hunched. “I don’t want to know this world.” Props to T-Swift, but if you don’t want to go all out and avoid drinking altogether, try these simple alternatives.

Then again, we could all take a page from Swift’s book on mindful eating—that goes for sweets, too. If you’re a Swiftie, you probably already know that she’s no stranger to cooking up a dessert storm. “I’m baking pumpkin bread for everyone I know and making cookies with ginger molasses and hot chocolate and tea,” she told Enjoy your food in 2012 (more importantly known as red era). As for her favorite drinks? A weak vanilla latte on weekdays and a PSL on the weekends. “The thing is, I never cut out what I love,” Swift informed WebMD. She is just like us!

For hydration: She always carries a bottle of water with her

Swift can’t live without her Starbucks like the rest of us, but she knows that water is good for the body. And it makes it important to hydrate, lap or no lap. “I have so much water in my dressing room because I drink about ten bottles of water a day,” Swift revealed in 2012. Enjoy your food an interview. “I drink so much water that my friends call me an alien.” She never leaves home without a bottle of water. And he even keeps a case in his car for good measure.

While you don’t need to down ten bottles a day (assuming you’re not a pop star performing night after night), a general rule of thumb is to aim for about 11.5 glasses (2.7 liters) of fluids a day. When we stay adequately hydrated, our cardiovascular, digestive and immune systems work more efficiently. So do like Taylor and hit your hydration goal for the day. Step 1: Start with a glass of water first thing in the morning. Your skin will also reap the benefits.

On mental health: She keeps a journal and keeps it real

“Health is a big part of happiness,” Swift shared with WebMD, which for her means being in excellent physical and mental shape. Turns out she keeps a journal (which instantly gives her the Everygirl seal of approval, BTW): “Ever since I was little, every time I felt pain, I thought, ‘It’s okay, I can write about it after school,'” she said Swift. “As a young child, I learned to process my emotions by writing.” Swift took up the cause at an early age because putting pen to paper has multiple benefits. Including reducing stress, creating space from negative thoughts and deepening self-discovery.

Swift also turns to her songwriting and music to feel all her feelings: “…whenever I’m in pain, like rejection or sadness or loneliness, or feeling joy or falling in love, I ask myself, ‘Can I to write a song about it, so do I know how I feel?” she continued. Even if your journal entries about your feelings don’t become a platinum hit, journaling can provide an effective way to process emotions. Think of it as a therapy session with yourself.

Despite being in the spotlight, Swift admits that fame can be fleeting and is grateful to be able to do what she does. “There’s one thing I’ve learned: My response to everything that happens, good or bad, is to keep doing things,” she told time. “Keep making art.” And managed to keep a good head on his shoulders. “I’ve learned over the years that I don’t have the time or the bandwidth to be pressed about things that don’t matter,” Swift said. “Yes, if I go out to dinner, there will be total chaos outside the restaurant. But I still want to go to dinner with my friends. The moral of her story? “Life is short,” she affirmed. “Have adventures.” Enough said.

For self-care: She has a routine to feel at home while traveling

In her interview with WebMD, Swift hasn’t sugarcoated her life while on tour: Riding for hours on a bus, giving it her all on stage, and not sleeping in her own bed can feel exhausting. Her key to staying balanced through it all? Following a calming routine and packing some travel essentials. Her first task upon checking into her hotel room is to unpack. “I do it everywhere I go,” Swift said. “I really like the feeling of having my clothes in the drawers and my shoes in the closet.”

According to WebMD article, Swift also always brings candles with her to her destinations. Although she shared this routine back in 2010 when we were all blasting “Forever & Always” (no Taylor’s version) of our iPods, we’re all creatures of habit. So it’s certain that she’s been following the same regimen to stay calm and collected on her ‘The Eras Tour’ today.

If you caught Swift’s Netflix documentary Taylor Swift: Miss Americana, you know her posse includes her feline companions—Olivia, Meredith, and Benjamin—and she has custom cat bags and backpacks for them to travel on her private jet, according to Parade Pets (they’re practically as famous as their mom , thanks to their many cameos on IG and TikTok). What’s more, Swift takes them to events and music video shoots every chance she gets (as seen here and here). As a mom of four-legged animals (sorry, I’m a dog addict), I can relate (minus the Gulf Stream, of course).

I tried Taylor Swift’s treadmill workout for a week—here’s what happened

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