If you saw Miley Cyrus at the 2024 Grammys, you probably stared a little too long at her arms. Honestly, we all did. It wasn’t just "celebrity fit"—it was the kind of definition that looks like it was carved out of marble. But the road to that physique wasn't a straight line. It's been a decade of trial, error, and some pretty public pivots.
Miley’s approach to health has shifted from a strict, multi-year vegan phase to a more nuanced, performance-driven lifestyle. She’s now vocal about the fact that she doesn’t just work out to look good for a music video. She does it because, in her own words, she isn’t a "great person" if she doesn't move her body.
The Pivot From Veganism to "Brain Power"
For six years, Miley was the poster child for the vegan lifestyle. She was all-in, even getting a sunflower tattoo to prove her commitment to the cause. But around 2019, things got fuzzy. She started experiencing what many people call "brain fog," and her energy levels during her high-octane performances were tanking.
She famously told Joe Rogan that she felt her brain wasn't "functioning properly." It’s a controversial topic in the wellness world, but Miley chose to prioritize her cognitive health over the label. She introduced fish back into her diet, officially moving into pescatarian territory.
The change was almost immediate. She reported feeling "sharper" and more alert. These days, her diet is what she calls "extremely clean," but it includes those vital omega-3s she was missing. She’s also strictly gluten-free and dairy-free, mostly due to allergies.
A typical day for her? Think nutrient-dense.
- Morning: A heavy-hitting green smoothie or a pumpkin pie smoothie packed with plant-based protein.
- Lunch: Kale salads with white beans or avocado toast on gluten-free bread.
- Dinner: Usually the most substantial meal, often featuring grilled fish and a mountain of roasted vegetables.
She’s also a big fan of "sound healing" as a form of mental nourishment. It’s not just about the calories; it’s about the vibration.
Why the Miley Cyrus Workout Is Mostly Pilates and Yoga
Miley doesn't really do the traditional "gym bro" thing. You won't often find her grinding out heavy squats at a Gold's Gym. Instead, she has spent years mastering Ashtanga yoga and Pilates.
Ashtanga is no joke. It’s an athletic, structured style of yoga that requires immense core strength and focus. She’s been practicing for years, often sharing clips of herself in advanced poses like Kukkutasana (the rooster pose), which requires you to balance your entire body weight on your hands while your legs are tucked into a lotus. It’s intense.
Then there’s the Pilates. Miley has a dedicated studio in her home and worked for years with the late Mari Winsor, a legend in the Pilates world. She spends about 30 minutes a day on the reformer or the mat, focusing almost entirely on side-kicks and ab-sculpting moves.
Training in Heels? It’s a Performance Strategy
Here is a detail that sounds crazy but makes total sense if you’re a global pop star: Miley often works out in Gucci slingbacks or heels.
"Practice how you perform," is her mantra. If she has to sing "Flowers" while strutting across a stage for two hours in five-inch heels, she figures her legs better be used to the strain. It’s a specific kind of conditioning that builds stabilizer muscles most of us don't even know we have.
Beyond the vanity of it, she uses the treadmill for "vocal conditioning." You might have seen the viral videos of her running while singing full-out. It’s about lung capacity. It’s about making sure her voice doesn't crack when she’s moving.
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Sobriety and the "Vocal Cord" Wake-Up Call
You can't talk about the Miley Cyrus diet and workout without talking about her sobriety. In 2019, she underwent major vocal cord surgery after being diagnosed with Reinke’s edema—a condition caused by chronic inflammation.
That was the turning point.
She realized that the "rockstar" lifestyle of smoking and late-night partying was literally stealing her instrument. She went sober and has been vocal about how "clarity" is her new drug. She treats her sobriety like a "God," citing it as the reason she was able to achieve the vocal depth found on her recent records.
This isn't just about avoiding a hangover. It's about inflammation. By cutting out alcohol and smoke, she’s reduced the physical stress on her body, allowing her muscles (including her vocal cords) to recover faster.
Actionable Takeaways for Your Own Routine
If you’re looking to channel some of that Miley energy into your own life, you don't need a Gucci wardrobe or a home Pilates studio.
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- Prioritize the Core: Miley’s "abs of steel" come from slow, controlled Pilates movements. Focus on "the teaser" or leg circles to build that deep internal strength.
- Omega Matters: If you’re feeling sluggish or "foggy," look at your healthy fat intake. Whether it’s through wild-caught fish or high-quality algae supplements, your brain needs those omegas.
- Find Your "Why": Miley works out because it keeps her mentally stable. Find a movement—whether it’s hiking with your dogs or a 15-minute yoga flow—that makes you feel like a "better person" rather than just a "thinner" one.
- Listen to Your Body’s Evolution: Don't be afraid to change your diet if it’s no longer serving you. What worked for Miley at 21 didn't work at 30. Evolution is the whole point.
Ultimately, her transformation is a testament to the fact that fitness isn't a destination. It's a series of pivots. She’s found a balance that allows her to be the strongest version of herself, and honestly, the results speak for themselves.
To start your own version of this routine, try incorporating 20 minutes of dedicated core work three times a week and focus on whole, anti-inflammatory foods that support brain health and muscle recovery.