Country artist Zack John King is learning that longevity isn’t just about staying on the road. It’s about taking care of yourself long enough to enjoy the journey.
When we met King on a golf course outside Chicago ahead of the release of his debut album, I’m What You Get, he was precisely who his music suggests he is. He spoke with the same ease about hunting, fishing, and growing up outdoors as he did about high-protein meals, sauna sessions, recovery, and the realities of maintaining healthy habits while living on a tour bus.
That balance between old-school country values and modern wellness has become one of the defining themes of his career. Although performing night after night has fulfilled a lifelong dream, King has also learned that success demands discipline away from the stage. Staying physically fit, protecting his mental health, leaning on his faith, and surrounding himself with the right people have become just as important as writing hit songs.
Those same values run through I’m What You Get, a 20-song debut that drops on Aug. 28 and refuses to hide behind polished perfection. Instead, King embraces the highs, the setbacks, and everything in between, creating his most personal work to date while proving that authenticity, not image, is what ultimately has staying power.
Living a Healthy Tour Life Requires Rituals
Life on tour isn’t exactly built for healthy habits. While fans may picture artists constantly on the move, King says the reality is far more sedentary. Most days are spent riding the bus, waiting through soundchecks, doing interviews, performing for less than an hour, and then climbing back on the bus to head to the next city.
“You sleep, you get off the bus, you soundcheck, you get back on the bus, you play a show, and then you get back on the bus,” he says.
That reality has forced King to become intentional about every aspect of his health. Although a high-energy performance can burn hundreds of calories, he refuses to let the adrenaline of the show justify poor eating habits. Instead, he sticks to one protein-packed meal most days, usually built around lean protein, potatoes, and vegetables. Potatoes, he says, have become one of his favourite staples, keeping him full and fitting his nutritional goals better than many people expect. He’s also scaled back his alcohol consumption, realising that a weekend of overindulging could undo an entire week’s worth of healthy choices.
Movement is just as important.
Every afternoon, King and his band schedule what they jokingly call “recess.”
Recess consists of 30 minutes of high-intensity activity that could mean a workout circuit, tossing around a football, or anything that gets everyone moving after hours of sitting. Before each show, they add another tradition to the routine: knocking out 15 to 20 pushups together, though the number fluctuates depending on how everyone’s feeling.
Some bandmates joke that a set of tired arms before a performance isn’t exactly ideal, but for King, the ritual is about far more than fitness. It’s become a way for the band to mentally reset, loosen up, and step on stage feeling connected.
Recovery plays an equally important role once the show ends. King has learned firsthand how difficult it can be to calm his nervous system after performing, so he’s become increasingly intentional about the tools he uses to unwind.
While he’s experimented with cold plunges and enjoys the physical benefits of ice baths, he says they energise him more than they relax him.
“I like cold plunges and stuff; I like it. It’s a perfect thing to feel good, but it doesn’t calm me down,” he explains.
That’s why the sauna has become his go-to recovery ritual. Spending 20 minutes in the heat after a workout helps quiet both his body and mind, making it one of the most valuable wellness habits he’s adopted on and off the road. Combined with hydration, quality nutrition, and daily movement, those small rituals have become the foundation of staying healthy through the nonstop demands of touring.
Why King Is Exploring Peptides
King is constantly looking for ways to improve his recovery, but he’s careful not to chase quick fixes. He explained that his interest in peptides isn’t driven by weight loss or shortcuts in the gym. Instead, it’s rooted in addressing years of chronic inflammation, skin conditions, digestive issues, and the physical demands that come with life on the road.
“I’ve had lifelong eczema,” King says. “I’ve had terrible skin my whole life.”
The combination of constant travel, inconsistent sleep, stress, and the occasional late night has negatively affected his gut health, leading him to research new recovery options. His first step is trying a peptide protocol designed to support skin health and improve gut function, an approach he hopes will strengthen his body rather than just masking symptoms.
King is realistic about his expectations. He doesn’t see peptides as a miracle solution.
“I don’t think it’s a complete solution,” he says.
Instead, he views them as another tool that complements the healthy habits he’s already established. King hopes that by improving his overall health, he will also add lean muscle, using anti-inflammatory supplements like turmeric and ashwagandha to help calm his nervous system, especially when he’s home and adjusting to life off tour.
“My big thing right now is just trying to develop a little bit more lean muscle mass,” he says. Rather than using peptides to lose weight, he’s interested in whether improving his metabolism and overall recovery will allow him to better utilise the high-protein diet he’s already committed to.
It’s a measured approach that reflects King’s broader philosophy toward wellness. Whether he’s experimenting with new recovery methods, spending time in the sauna, or simply choosing a healthier meal after a show, his goal isn’t finding a shortcut. It’s building habits that allow him to feel and perform at his best for the long haul.
Building a Strong Body Starts With Building the Right Circle
Fitness isn’t the only thing King believes requires accountability. He credits much of his personal growth to the people around him.
Family, long-time friends, and a small inner circle that isn’t impressed by fame.
“They’re checking on me,” he says. “They’re not checking on what I do.”
That distinction matters.
As his career continues to grow, King says surrounding himself with people willing to challenge his attitude, ego, and decisions has become essential. In an industry where managers, promoters, and even well-meaning friends often default to saying “yes,” he has learned that honest feedback is far more valuable than constant praise. The people closest to him aren’t there to celebrate every accomplishment. They’re there to ensure success doesn’t change who he is.
It’s also shaped how he views healthy relationships.
Rather than asking what he’s getting from someone else, he’s learning to focus on what he can contribute.
“It’s probably a mix of selflessness,” he explains, admitting that spending years in an industry centred around personal success can subtly shift someone’s perspective if they aren’t careful.
“The worst relationships are when you’re only considering yourself,” he says. My job is all about me, so it can trick me into thinking relationships need to be too. And that’s just not true.”
His support system extends well beyond friends. His parents have remained some of his most significant supporters, offering the kind of perspective that only family can provide. He also leans heavily on a weekly men’s Bible study made up of fellow Nashville professionals who intentionally leave the music business at the door. Rather than discussing streaming numbers or record deals, conversations revolve around faith, family, marriage, and everyday life. Topics that remind King his identity is rooted in something much bigger than his career.
For King, maintaining physical health begins with surrounding himself with people who care just as much about his character as they do his success. It’s the same philosophy that fuels his workouts: consistency, accountability, and showing up for the people around you every single day.
Why King Is Exploring Peptides
King is constantly investigating how to improve his recovery, but he’s careful not to chase quick fixes. During our conversation, he explained that his interest in peptides isn’t driven by weight loss or shortcuts in the gym. Instead, it’s rooted in addressing years of chronic inflammation, eczema, digestive issues, and the physical demands that come with life on the road.
“I’ve had lifelong eczema,” King says. “I’ve had terrible skin my whole life.”
The combination of constant travel, inconsistent sleep, stress, and the occasional late night has negatively affected his gut health, leading him to research new recovery options. His first step is trying a peptide protocol designed to support skin health and improve gut function, an approach he hopes will strengthen his body rather than just masking symptoms.
King is realistic about his expectations. He doesn’t see peptides as a miracle solution.
“I don’t think it’s a complete solution,” he says.
Instead, he views them as another tool that complements the healthy habits he’s already established. King hopes that by improving his overall health, he will also add lean muscle, using anti-inflammatory supplements like turmeric and ashwagandha to help calm his nervous system, especially when he’s home and adjusting to life off tour.
“My big thing right now is just trying to develop a little bit more lean muscle mass,” he says. Rather than using peptides to lose weight, he’s interested in whether improving his metabolism and overall recovery will allow him to better utilise the high-protein diet he’s already committed to.
It’s a measured approach that reflects King’s broader philosophy toward wellness. Whether he’s experimenting with new recovery methods, spending time in the sauna, or simply choosing a healthier meal after a show, his goal isn’t finding a shortcut. It’s building habits that allow him to feel and perform at his best for the long haul.
Learning to Feel Again
For Men’s Mental Health Month, King’s most vulnerable conversation wasn’t about music.
It was about numbness.
He admits that repeatedly experiencing the emotional high of performing for thousands of fans can unintentionally rewire the brain. Eventually, ordinary life struggles to produce the same emotional response.
“The threshold is nearly impossible now.”
King says performing for a packed venue creates an adrenaline rush that’s incredibly difficult to replicate anywhere else. “I’m getting it from 60,000 people singing,” he explains. “And it’s really difficult to replicate in another scenario.” After enough nights on stage, everyday life can begin to feel emotionally flat by comparison.
After a career milestone or setback, artists can find themselves drifting slowly into emotional neutrality, rather than feeling excitement or disappointment.
“Wins and losses, you just kind of sit there and don’t feel anything.”
He believes that’s one of the hidden struggles of the entertainment industry. Fans often assume musicians are living the dream, but the constant cycle of adrenaline, travel, rejection, and performance creates challenges few people outside the business truly understand.
“I could never figure out how people with the best job in the world get depressed,” King admits. “Until we’re a year and a half in, and I’m like, ‘Oh…that’s why.’ Because your brain’s just lopsided. Everything’s completely flipped.”
Rather than trying to suppress disappointment, King says his goal is to relearn how to experience every emotion again. I want to relearn how to experience every emotion again, even if it means risking getting hurt.
“My goal is to get to a place where I could let myself feel both things. I could let myself feel disappointed or sad just as easily as I could feel excited. I’m not good at it yet, but I’m learning.”
It’s an honest admission that cuts through the polished image often associated with rising stars. Instead of pretending to have everything figured out, King hopes that being transparent about the mental side of success will encourage others, especially men, to recognise that emotional resilience isn’t about never struggling. It’s about being willing to confront those struggles head-on and allowing yourself to feel again.
An Album That Leaves Nothing Hidden
That same honesty defines I’m What You Get.
Rather than releasing a traditional debut filled with previously released singles, King chose to deliver a sprawling 20-song collection that introduces listeners to every side of who he is, from the outdoorsman raised fishing Georgia waters to the man navigating faith, relationships, success, and self-doubt.
I wanted to make a project that laid out all the good and bad parts of me. I actually wanted to write about exactly who I am. Some people might love it, while others might not, and that’s fine. And I’ve become more comfortable with that too. I think this project makes a statement of ‘take it or leave it; this is me.’ There are parts of me that I truly love on this record, but there are also parts of me that I regret. In every song, there’s a piece of my story I wanted to share. When I was in the writing process, I hoped that anyone could listen to this record from start to finish and see that it’s 100% me.”
Much like his approach to health and fitness, King isn’t chasing perfection.
He’s chasing authenticity.
And whether he’s doing pushups before a show, recovering in a sauna, cooking dinner for friends, or standing under the lights in front of thousands of fans, that’s the version of himself he seems most committed to becoming.
