"I haven't even talked about this," says the Grammy winner, dishing on her new campaign and raising nutrition-literate kids.
When Meghan Trainor agreed to suit up for a playful new State Farm commercial with NFL superstar Patrick Mahomes, she was already in the middle of a transformation that had nothing to do with the gridiron. Over the past four years, the Grammy Award winner has completely reworked her approach to health—trading fad diets for a science-backed fitness plan, building strength in the gym, and, for the first time, speaking openly about the mental health practices that have helped her feel as strong emotionally as she does physically.
Trainor has also acknowledged that her journey has included the use of the GLP-1 medication Mounjaro, which she has credited—along with strength training and nutrition changes—with helping her regain energy and feel healthier after pregnancy. In this candid Q&A with The Healthy by Reader’s Digest, Trainor, 31, shares how motherhood sparked her wellness overhaul, the surprising life lessons football taught her as a kid, and the habits that keep her grounded while touring—alongside the lighter side of her onscreen reunion with her hero Mahomes.
The Healthy by Reader’s Digest: This State Farm campaign you’re working on blends sports and pop culture. Why is football such a unifying force, even for people who might not consider themselves sports fans?
Meghan Trainor: Yeah, I’ve had sports in my life forever, but I don’t watch it all the time. I don’t have a team I’m crying over, but my brothers do. I get so excited about anything that has to do with sports because I know it’s family day—and that’s what I’m big on. I get so excited for the Super Bowl for obviously the performance, but also because I know my family’s going to come over, we’re going to have the best snacks, and it’s an excuse to hang out with friends and fans. I think that’s why it brings us all together, just like music does.
The Healthy: I read that you played football growing up. What lessons from the game still influence you today—whether it’s on stage or in your personal life?
Meghan Trainor: I was bigger than most of those little boys—it was third grade, so I was nice and tough. I was center, so my job was to hold and give ’em, and I was very good. I loved tackling boys, and I played with my older brother—he was the quarterback—so my job was to hike him the ball, which was awkward and I don’t know who made that happen, but it’s fine. The State Farm commercial was such a dream because I got to work with the most iconic football player ever, Patrick Mahomes, and his actual trainer. You never dream of meeting heroes like that.
The Healthy: What drew you to this campaign?
Meghan Trainor: When I read the script, it was so brilliant—so perfect, so funny, so cool. I thought, “That’s why State Farm’s the best.” … Everyone I know has State Farm—my brother does too. When I told him, I said, “I have to bring you to watch me do the most iconic commercial of my whole life, so we can meet Patrick Mahomes and Jake from State Farm.”
The Healthy: How has your relationship with fitness and health changed over the years—especially since becoming a mom?
Meghan Trainor: It started when I got pregnant during COVID. I had already gained the most weight I’d ever been at that point, and then I got pregnant. During my pregnancy, I found out I had gestational diabetes, and I thought, Alright, something’s got to change—this isn’t just about me anymore, it’s about this other human life inside me. That was my first baby, my sweet boy.
I had to make real changes. With gestational diabetes, they make you check your blood four times a day and track your diet. That was my first time seeing scientifically how my body changes with what I eat and how I move. I learned a lot of great tips and tricks. But then I got into it—I liked feeling better. So I got a dietitian and a trainer and learned, “Oh, this is how you work out—you don’t just run until you die.” I started loving it and how strong I became. When I got pregnant again, I had no gestational diabetes. I thought, Wait, I can reverse my genes. I can do this with science. And I’ve been doing it ever since.
It’s been four years now and I’m obsessed. My husband and I have learned so much, especially about what to feed our children. I wish they taught this in third grade—what protein is, what a healthy fat is, what a carb is, and that you don’t have to be afraid of carbs. It’s been a game changer. Now I’m in my thirties, doing all that and also learning healing practices. I’m doing it all.
The Healthy: For people who want to follow the “Meghan plan,” what are some key elements? You’ve mentioned protein and strength training.
Meghan Trainor: My mom always struggled to lose weight, and I’d watch her walk miles and miles with no change. Now she’s in her fifties and she’s been lifting weights with me, and I’m watching her body transform. No one was lifting weights back then—I wasn’t raised that way. I was raised to run and eat nothing. Now I’ve learned you need to eat protein to gain muscle. There’s a whole science to it—you can learn how food fuels you but also enjoy it. Even my four-year-old—if I ask, “What’s that?” he’ll say, “Chicken.” Then, “What does it make?” and he’ll say, “Muscles!” I’m already teaching them the basics of what I’ve been learning, in a fun way.
The Healthy: You bring humor into everything you do—on stage, in motherhood. What does your wellness routine look like between touring and being home?
Meghan Trainor: I don’t tour a lot, but I’m starting to now because I’m finally healthy enough to do it. My last tour was two months, and I swear I lost 10 pounds. I can’t eat much on show days, which are every other day—sometimes back-to-back. I can’t eat crazy spices or seasonings before shows because I’ll burp so much. I have IBS—sorry!
On show days, I eat a big chunk of protein and green beans for dinner, then I’m on stage jumping around. I’d get cramps because I’m basically doing cardio for an hour and a half. From the first day to the last, I could feel and see a difference. My team even said, “You’ve lost weight.” Touring taught me that moving more and being consistent is huge. But we also had fun—Cheesecake Factory happened—so balance is everything.
The Healthy: What are some wellness or self-care practices you’re into now? And what’s one ritual you refuse to skip?
Meghan Trainor: I haven’t even talked about this—I finally feel strong and have achieved a lot of body goals. But then I noticed my brain was tired, I was getting sick a lot, and my tongue was on fire. I thought, I’m the healthiest I’ve ever been—why do I feel like this? I started meeting doctors and holistic practitioners who told me I had a lot of mental stress. That can upset your body. Through testing, I found out I have leaky gut and have to go gluten-free and dairy-free for four months. I’m getting into breath work and reiki, and I’m in two different therapies—one with my husband, one solo—once a week no matter what. I’ve noticed I’m less sick when I dive into old trauma and heal those wounds. You know how The Body Keeps the Score? Yeah, it’s that. It’s hard but so good.
The Healthy: Your songs are so empowering and uplifting. If you had to pick one as the ultimate pregame pump-up anthem, what would it be?
Meghan Trainor: “Me Too.” [singing] If I was you, I’d wanna be me too makes me feel more confident than anything else when I perform it on stage—so that would definitely be my hype song.
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This interview has been edited for length and clarity.
