Taylor Swift never seems to slow down. At 12:12 a.m. on August 12, she surprised fans with the announcement of her 12th studio album, The Life of a Showgirl, in an Instagram video alongside her boyfriend, Travis Kelce. Between the upcoming record, her much-anticipated appearance on the Kelce brothers’ New Heights podcast, and her headline-making Eras Tour, Swift continues to prove she’s always one step ahead. Whether sneaking into her own concert for fun or cheering from the sidelines at a football game, she leans fully into the spotlight — that’s just “the life of a showgirl.”
Before this latest album reveal, Swift’s most jaw-dropping accomplishment was her record-breaking Eras Tour — a three-hour, 44-minute marathon of singing, strutting, and costume changes, performed night after night across nearly two years of shows. The stamina required is nothing short of athletic. Even Kelce himself told GQ, “She may not think of herself as an athlete, but I’ve seen what she puts her body through, and it’s mind-blowing.”
Swift has kept much of her fitness and wellness regimen private, perhaps as a way to shield herself from toxic celebrity “health” culture — or simply to preserve her personal life. Still, over the years, she has shared enough glimpses into her habits to reveal just how much work goes into keeping herself energized, grounded, and healthy.
Here’s what we know about the routine that fuels her:
She Trains Like an Athlete
According to her trainer, Kirk Myers, founder of Dogpound, Swift’s prep for the Eras Tour was structured like that of a professional athlete. During her “off-season,” she trained up to six days a week, often for two hours at a time, focusing on strength, conditioning, and core work. Even while on tour, she still fit in two gym sessions a week — proof of her dedication.
She Runs and Sings — At the Same Time
Six months before the Eras Tour, Swift began a unique cardio routine: running on a treadmill while singing her entire set list out loud. She alternated speeds depending on the song — sprinting for the fast tracks, jogging or walking for the ballads. “I did it every day,” she told Time.
She Trained in Dance
To feel fully confident in choreography, Swift took three months of intensive dance lessons with choreographer Mandy Moore, recommended by Emma Stone. Though she admits dancing wasn’t her strongest skill, the practice allowed her to perform with ease — and to have fun with the crowd without losing focus.
She Quit Drinking (Mostly)
Aside from the occasional celebration (like the 2023 Grammys), Swift revealed she cut out alcohol during the Eras Tour. The reason was simple: no one wants to perform nearly four hours hungover.
She Keeps Balance in Her Diet
Swift’s food philosophy is refreshingly flexible. During the week, she sticks to lighter, simple meals like salads, yogurt, and sandwiches. On weekends, she indulges in comfort foods — burgers, fries, ice cream, and plenty of baking. She’s also famously loyal to Starbucks: vanilla lattes on weekdays, pumpkin spice lattes on weekends.
She Loves to Cook
Cooking and baking are creative outlets for Swift. Some of her go-to dinner recipes include Ina Garten’s Real Meatballs and Spaghetti, Nigella Lawson’s Mughlai Chicken, and Jamie Oliver’s Chicken Fajitas with Molé Sauce. In the winter, she’s known for pumpkin bread, molasses cookies, and cinnamon rolls. Her favorite breakfast? Buckwheat crepes with ham, parmesan, and a fried egg, always with orange juice — and, of course, a fridge stocked with Diet Coke.
She Takes Supplements
Swift has mentioned taking L-theanine, an amino acid linked to reduced stress, and magnesium, which supports energy, muscle health, and sleep. She’s careful about what works for her, though, and encourages balance rather than rigid rules.
She Practices Body Positivity
In her 2020 Netflix documentary Miss Americana, Swift opened up about past struggles with disordered eating and the harmful cycle of self-criticism. Over time, she’s worked to change her mindset. “I learned to stop hating every ounce of fat on my body,” she told Elle. “A little extra weight means curves, shinier hair, more energy.” For her, body acceptance is a daily practice.
She Travels With Comfort Rituals
Touring life is grueling, so Swift makes her hotel rooms feel like home. She always unpacks right away and brings along candles to create a familiar, grounding environment.
She Writes to Heal
Songwriting has always been a form of self-care. Swift says writing helps her process rejection, loneliness, joy, and love — keeping her honest with herself and connected to her emotions. It’s both her craft and her therapy.
With her balance of discipline and flexibility, it’s no wonder Swift can handle the demands of her career — from marathon shows to new album drops. Her wellness routine isn’t about chasing perfection, but about sustaining joy, energy, and resilience.
That’s the secret to Taylor Swift’s life as a showgirl.