‘Top Chef’ Star Sara Bradley Shares Her Nearly 100-Pound Weight Loss Journey

Editor’s Note: This story is told in Sara Bradley’s own words, as shared with writer Karla Walsh. It has been edited for clarity and length.

I’ve always loved food, and it has all been a central part of my life. Growing up in Kentucky with a Jewish mom from the West and an Appalachian dad from the East, meals were how we came together. In my family, food was part of every occasion—whether we were celebrating something joyful or coming together in times of loss. My mom made the best pies, and in our house, food meant love, connection and care.

After earning a psychology degree from the University of Kentucky, I thought I might work in mental health, but I kept being pulled back into the restaurant world, where I’d always worked on the side. Within two months of graduating, I enrolled in culinary school and never looked back.

I worked in restaurants across the country—from Birmingham to New York and Chicago. Eventually, I came home to Paducah and opened my own place, Freight House, in an old vegetable depot. We just celebrated 10 years!

When Life Got Busy, My Health Took a Back Seat

I was 33 when we opened, and was busting my buns all day long. In 2018, Top Chef was coming to Kentucky for Season 16, and to my surprise, I was invited to be on the show. Filming that season for three months was only the second or third time since the restaurant opened that I’d left it for more than a couple of days at a time. I had just gotten married, too.

At this point, I often felt as if I were in survival mode. I wasn’t making any time to take care of myself. In the restaurant business, we work late hours, and we work hard. Late nights at the restaurant meant cheeseburgers with a fried egg, fries and a beer. Or my husband and I would order four entrees from our local Chinese takeout place on the premise of having leftovers; then there wouldn’t be any. Before bed, I would sit down in front of the TV with my go-to: crunchy Cheetos and a glass of red wine. Eventually, my weight crept up to 280 pounds.

Having Kids Changed Everything

The turning point that inspired me to prioritize my health was having children; I had Lula at 36 and Hazel at 39. I no longer wanted to just be in survival mode. I wanted my daughters to see me thrive and love the way I looked in the mirror. When I had two kids in tow, I would be carrying one and chasing one—and I started feeling all of my 40 years. It wasn’t comfortable to sit on the floor criss-cross applesauce with them. My stamina would drop quickly when I played with them. I want to be here for as long as I can to be with these children, so I began to ask myself, what can I do to extend that time? Longevity was my biggest motivation.

When Hazel was about 6 months old, in the spring of 2022, I made it my mission to start eating healthier so she would, too. I was breastfeeding at the time. I started out doing keto, with a goal of 50 grams of carbs or less per day. I tracked this at first, then, once I got comfortable with it, I began to follow it naturally. Tracking helped me become more mindful of how much I ate.

As for what I ate, a key was prioritizing protein intake. By increasing protein and decreasing carbohydrates, I noticed a greater sense of fullness and zero sugar crashes. I also began limiting myself to one glass of wine per day. Up until now, monitoring my intake and consumption was something that I’d never really done—and I definitely didn’t learn portion control until now.

I Didn’t Give Up the Foods I Love—I Got Smarter About Them

I didn’t eliminate my favorite things, because I knew that wasn’t sustainable. Instead, I made swaps for the things I adore. I love bread and don’t want to give it up. So I tried keto bread, and realized it’s a pretty delicious swap. I’m now scoring some protein and fiber with my carbs.

These days, when I get home, I still want to sit down on the couch and munch. It’s a muscle memory thing. But my go-to healthy alternative is baby carrots and pickles, with a little blue cheese dressing if I’m feeling feisty. It has that same crunchy quality as Cheetos. I don’t think there’s anything inherently wrong with having emotions tied to food. When you’re home after a long day and want a reward, it’s OK. It just doesn’t have to be Cheetos and red wine. Carrots and pickles can scratch the same itch.

If I’m working late, I’ll ask for a grilled Caesar salad with shrimp. Our version at the restaurant has a lot of anchovies, so I’m getting a dose of omega-3s with my lean protein and veggies.

No More All-or-Nothing Thinking

I started working with a trainer, lifting heavy weights at the gym twice a week. I also aim to go to yoga once a week and go for a walk with my dog another day each week. But even if I just exercise two days that week, guess what? That’s still a win. Progress over perfection.

I lost about 40 pounds on keto, then went to film Top Chef Season 20, World All-Stars. In those three months, it was really hard to stick to my diet or exercise, and by the time I got home, I had gained back about 15 pounds. I started doing keto again, but wasn’t noticing the same impact. So I talked to my doctor about weight-loss shots. I started Wegovy in 2022 and began losing weight. I got back into exercise, too.

Honestly, the medicine was a bit of a mental hurdle. Overcoming the stigma wasn’t easy. At first, I didn’t want anyone to know I was using it because folks might think, She’s taking the easy way out. Then I thought back to my psychology training and realized that people take medications for mental health conditions. They also take it to control their blood pressure. So why should I be ashamed that I’m taking medication to help make me healthier? My plantar fasciitis disappeared. I stopped snoring. I feel so much better.

In 2024, I switched to Zepbound after experiencing GI discomfort and am now on a maintenance dose. The biggest difference? I’m not constantly thinking about food. My urge to snack has diminished.

This Is the Life I Want

I’ve lost 90 pounds and now weigh around 190. I feel so confident in my body. Could I get to 160 and wear a size 8? Maybe. But that’s not the life I want. A 10/12 is perfect for me. When I want to eat something, I want to enjoy it, and I want to be present for my girls, playing with them in the yard rather than sweating in the gym.

This journey has taught me to prioritize myself more. The nutrition lessons I’ve learned have crept onto the Freight House menu as well. Many dishes can be easily adapted to be gluten-free, dairy-free, vegan or vegetarian, because I know many of us are on our own health journeys. We all deserve to eat something delicious.

One of my go-tos for a higher-protein meal? Our beef tartare, which comes with capers, pickles and a hot sauce–cured egg yolk. People love it; it’s packed with protein and flavor. We use really high-quality steak. Actually, I’ll be having it for dinner tonight!

At home, I know myself. If I buy Reese’s Peanut Butter Cups or Oreo cookies, I’ll eat them. So I try not to buy them so often. Cauliflower has become my MVP—I use it instead of rice and make a killer creamy sauce for a riff on mac and cheese.

Looking Ahead (with Pie, of Course)

My husband and I are opening a new event space soon, and I’m wrapping up my cookbook, The Kitchen I Came Home To, which will debut in fall 2026. Mom’s brisket recipe is in there, alongside the desserts I grew up eating. It also includes photos of splattered recipe cards for dishes I grew up with, along with my reimagined versions.

I’m still doing culinary competitions—they’re fun, and they bring attention to our little town. But most of all, I’m focused on staying healthy, staying present and enjoying every birthday with my girls—and hopefully, one day, grandkids.

And yes, there will always be cake or pie.