Kansas City Chiefs heiress Gracie Hunt is putting strength at the center of her fitness philosophy. On a recent episode of "The Riley Gaines Show," she explained why heavy weight training, rather than calorie counting, now anchors her approach to health and nutrition.

The former Miss Kansas USA and marathon runner told host and women's sports advocate Riley Gaines that her routine has changed substantially during the past three years. Hunt stepped back from long distance running and placed a greater focus on heavy strength training.

Part of her message centered on a common concern she hears about women and weights. "There's so much misconception out there that if you lift weights, you're going to be bulky and big," Hunt said. "That is not how it works."

Hunt said muscle gives her room for a varied diet without tracking each calorie or macronutrient. "When you have enough muscle, you can sustain a healthy diet with lots of variety," she said.

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In that framework, Hunt connected heavy strength training with metabolic health and greater flexibility around food. Her emphasis was on variety and consistency rather than detailed meal tracking.

Rather than logging meals, Hunt described a simple question she uses to judge whether a food belongs in her clean eating lifestyle. The test focuses on whether the food is something she could understand growing or making herself.

"If I was a farmer, could I grow this or make this?" she asks herself. "If I don't know how to make it, maybe I shouldn't eat it."

Her current routine grew out of an athletic life that began much earlier. Hunt originally intended to pursue competitive soccer, but multiple concussions changed that path and forced her to move away from the sport.

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She then redirected her athletic identity into pageantry, marathon running and strength training. Looking back, Hunt said physical activity influenced both her self image and the mental resilience she developed after leaving competitive team sports.

"Sports empower women," Hunt said. "They teach you how to be healthy and also to not attach health and wellness to how you look and to vanity. It's more about, 'Am I healthy? How can I perform?'"

That performance centered outlook also shapes how Hunt describes confidence. She said physical strength can support body confidence even when a woman does not believe she matches the appearance that society celebrates.

"I'm strong. So even if I don't look like what society idolizes as beauty, I'm confident in my skin because I know I'm strong."

For women interested in a routine built around strength, Hunt recommended consistent weightlifting as the base. She said that work can be balanced with high intensity interval training, known as HIIT, along with a preferred form of cardio such as hiking, walking or trail running.

The larger goal, in Hunt's telling, is not a short term target tied only to appearance. She presented fitness as a lasting lifestyle focused on overall well being and on being able to show up at one's best for other people.

Her advice was to choose an activity that remains enjoyable and sustainable rather than treating exercise as a finish line. "Find something that you love and can do for life," Hunt said.

The conversation also covered Hunt's faith, her engagement to Derek and her ties to the Kansas City Chiefs family. She discussed pursuing marriage counseling before the engagement and how faith shapes the future marriage she and Derek are planning.

Hunt also spoke with Gaines about Taylor Swift and Travis Kelce, including their impact on young female football fans, and about attending Taylor Swift's wedding. She shared details about Christian AI work, children's stories and a women's devotional she is building next.

Living with celiac disease also influences how Hunt thinks about food and wellness, according to the episode description. New episodes of "The Riley Gaines Show" are released every Tuesday and Friday at 10 a.m. Eastern.