After reaching 326 pounds and facing rising blood pressure, liver concerns and chronic pain, Brandon Jones knew something needed to change.
During the latest episode of “The brandoM Podcast,” Jones detailed the physical and mental challenges behind his nearly 60-pound weight loss. He recently weighed 267 pounds and said he has been as low as 263.
The transformation, however, did not happen quickly. Jones said it has taken nearly three years of exercise, nutrition tracking, medical care and lifestyle changes.
“This isn’t a six-month journey,” Jones said. “It’s been two or three years.”
Jones said his weight gradually increased throughout adulthood. He weighed approximately 200 pounds in his early 20s, but that number climbed as his family and career responsibilities grew.
He eventually promised himself he would never reach 300 pounds. During a doctor’s appointment, however, the scale read 326.
“We’re setting new records today,” Jones recalled joking to the nurse.
Behind the humor, Jones said he was struggling with plantar fasciitis, back pain and sore knees. The foot pain became an excuse to avoid walking, hiking, shopping and other physical activities.
Blood tests also showed elevated triglycerides and signs of fatty liver disease. Jones said the results forced him to consider what his health could mean for his wife, children, bandmates and future.
“Your family deserves better,” Jones recalled telling himself. “But you yourself — how did you let yourself get here?”
Jones began regularly exercising at the Monument Health Sports and Fitness Institute powered by Exos. Trainers helped him modify exercises around his injuries and develop a sustainable approach to fitness.
After losing his first 10 to 15 pounds, Jones noticed that his foot pain had improved significantly. By the time he reached 300 pounds, he said the plantar fasciitis was no longer controlling his life.
“When I got down to 310, I could run normal and I could walk normal,” Jones said. “By the time I got down to 300 pounds, I forgot what it felt like to have a hurting foot.”
Jones also began using body-composition scans to track changes in his muscle mass and body fat. The scans proved especially important when the number on the scale stopped moving.
Jones said there were weeks when his weight remained unchanged even though he had lost fat and gained muscle.
“I would have given up probably five times in this journey if I wasn’t watching my fat go down and my muscle come up,” he said.
Jones also sought treatment through Gameday Men’s Health after testing showed low testosterone. He said medically supervised testosterone replacement therapy helped improve his energy and ability to build muscle.
He later tried semaglutide, a GLP-1 medication, for approximately two to three months under medical supervision. Jones said the medication reduced his desire to snack and helped him reconsider his relationship with food.
After discontinuing the medication, Jones attempted to maintain the habits he developed while taking it. He began leaving food on his plate, limiting side dishes and recognizing when he was full.
The most significant change came when Jones started accurately tracking his meals with the MacroFactor app. He previously believed he was consuming more than 200 grams of protein daily, but tracking showed he was often reaching only 160 to 180 grams.
Once he began recording everything he ate and paying closer attention to protein, fiber, carbohydrates and fat, his weight dropped into the 280s.
“You’re only cheating yourself if you don’t put stuff in there,” Jones said. “Nobody’s looking at this app but me.”
Jones said tracking his meals did not require eliminating every food he enjoyed. Instead, it helped him determine when he had room for chips, dessert or another treat without losing sight of his overall goals.
He continued working out and monitoring his body composition at a local nutrition store. A recent scan placed his body fat at approximately 22%.
Jones credited the staff at Monument Health Sports and Fitness Institute, Gameday Men’s Health and those who encouraged him to track his nutrition. He also emphasized that his experience should not replace professional medical advice.
“I am not a doctor. I’m not a dietitian,” Jones said. “I’m a normal dude.”
Jones said the greatest change has been mental. For years, he believed something beyond his control prevented him from losing weight. Eventually, he realized he needed to take responsibility for his habits while seeking help from knowledgeable professionals.
“You have to change the way you look at yourself, and you have to change what you want out of yourself,” Jones said. “It’s hard. It’s not easy.”
His journey is not over, but Jones said he now sees muscle definition he never knew he had and feels more confident when seeing photographs of himself performing onstage.
More importantly, he said improved health has allowed him to better enjoy time with his family and participate in everyday activities that were once difficult.
“Life is too short to be out of shape,” Jones said. “You’re in charge of you. We can do this.”
Listen to the latest episode of the brandoM podcast anywhere you get your podcasts.
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https://homesliceaudio.com/brandom
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Monument Sports and Fitness Institute Powered by EXOS
https://monument.health/service/sports-performance
Gameday Men’s Health of Rapid City
