For many NFL offensive linemen, maintaining an immense physique is part of the job. However, that extra weight can become a serious health concern once the final snap is played. Former offensive lineman Damien Woody knows this firsthand. A two-time Super Bowl champion, Woody spent over a decade in the NFL, where size and strength were his greatest assets. However, he faced a new challenge after retiring—shedding the weight that once defined his career. His transformation wasn’t just about looking different; it was about reclaiming his health, longevity, and overall quality of life. Through disciplined diet changes, a structured fitness routine, and a commitment to long-term well-being, Woody has become a powerful advocate for weight loss and healthy living among former athletes.
Key Takeaways:
- The Right Diet is Key: Woody consumed thousands of calories daily to maintain his size during his playing days. Post-retirement, he had to completely revamp his diet—focusing on portion control, nutrient-dense foods, and sustainable eating habits. His journey highlights how nutrition is crucial to weight loss, especially for those transitioning from high-calorie athletic diets.
- Fitness is a Lifelong Commitment: For Woody, losing weight wasn’t just about cutting calories—it required a consistent and structured workout routine. He incorporated strength training, cardio, and mobility exercises to shed pounds and improve his overall health. His experience underscores the importance of staying active beyond professional sports.
- Mindset Matters: Woody’s transformation wasn’t just physical but also mental. He shifted his perspective from “playing weight” to “healthy weight.” This required discipline, patience, and the willingness to embrace a new lifestyle. His story proves that sustainable weight loss isn’t about quick fixes but long-term commitment and mental resilience.
Table of Contents:
- Life as an NFL Offensive Lineman
- Post-Retirement Health Challenges
- Damien Woody’s Weight Loss Journey
- Advocacy and Public Presence
- Impact and Lessons Learned
- Conclusion
Life as an NFL Offensive Lineman
View this post on Instagram
Damien Woody’s career in the NFL was built on strength, size, and agility—qualities that made him a dominant force on the offensive line. Spanning over a decade, his time in the league saw him play for three teams: the New England Patriots, Detroit Lions, and New York Jets.
Woody was more than just a big body on the line; he was a reliable protector, paving the way for running backs and shielding quarterbacks from relentless defenders. But with that role came immense physical demands—both on the field and off—shaping his career and approach to nutrition and weight management.
Playing Career Highlights
Woody was drafted 17th overall in the 1999 NFL Draft by the New England Patriots, where he made an immediate impact as a center. He played a key role in the Patriots’ Super Bowl XXXVI and XXXVIII victories, anchoring an offensive line that helped build the early 2000s dynasty.
After five seasons in New England, he signed with the Detroit Lions in 2004, transitioning from center to guard. This versatility made him a valuable asset, and he continued to excel despite the challenges of a struggling franchise.
In 2008, Woody moved to the New York Jets, where he shifted to correct tackle. His leadership and experience were crucial in helping the Jets make consecutive deep playoff runs, including back-to-back AFC Championship appearances in 2009 and 2010.
By the time he retired in 2011, Woody had played 173 games, leaving behind a legacy of durability and adaptability.
The Physical Demands of the Position
Offensive linemen are among the most physically demanding positions in football. At over 300 pounds, Woody had to battle against some of the strongest and quickest defensive players on every snap. Linemen must be powerful enough to hold their ground against bull rushers, agile enough to react to blitzes, and durable enough to endure the constant impact of trench warfare.
Training for the position required a combination of:
- Strength Training: Maintaining power to block defensive linemen and linebackers.
- Footwork and Agility Drills: Staying quick on their feet despite their size.
- Endurance Work: Withstanding the physical toll of an entire game without losing effectiveness.
Unlike skill position players who rely on lean muscle and speed, offensive linemen are expected to carry significant mass. Their size provides stability and leverage against defenders, making weight a key factor in their performance.
High-Calorie Intake and Weight Maintenance
Woody followed an extreme high-calorie diet to maintain his playing weight, consuming anywhere from 4,000 to 6,000+ calories daily. This wasn’t just about eating large quantities of food—it was about strategic weight maintenance.
- Carb-heavy meals provided energy for intense training sessions.
- High-protein intake supported muscle recovery and strength.
- Frequent meals and snacks ensured he never lost mass throughout the grueling season.
NFL linemen often joke about eating like it’s their job—and in many ways, it was. Whether post-practice feasts or late-night meals, consuming enough calories was essential for staying competitive. However, once the career ends, this level of eating becomes unsustainable, leading to potential long-term health risks.
For Woody, what was once a requirement for his profession later became a challenge in retirement. Transitioning from “playing weight” to “healthy weight” meant unlearning years of eating habits and adjusting to a lifestyle where size was no longer an advantage. His transformation post-NFL is a testament to the drastic shifts athletes must make when they step away from the game.
Post-Retirement Health Challenges
Retirement from the NFL is often an abrupt transition that affects former players mentally and physically—for Woody, stepping away from football in 2011 meant more than just leaving the game he loved. It also meant facing a new reality: his body, which had been conditioned to maintain mass for over a decade, no longer needed to be built for battle. Transitioning from playing to retirement brought challenges many offensive linemen encounter, particularly regarding weight management and overall health.
The Transition from Playing to Retirement
For years, Woody’s life revolved around a strict schedule: training, film study, team meetings, and, most notably, massive meals to maintain his playing weight. Excess size was necessary in the NFL—helping him hold his ground against some of the league’s toughest defensive linemen. But once his playing days were over, that same size became a liability rather than an asset.
Many former linemen struggle to adjust without the structure of daily workouts and intense practices. Their bodies, accustomed to burning thousands of calories through high-intensity activity, suddenly operate at a much lower metabolic rate. Meanwhile, the once-essential eating habits have become hard to break. Woody found himself at a crossroads: keep living as if he were still in the league, or take control of his health for the long term.
The Health Risks Associated with Maintaining Excess Weight
For many retired linemen, maintaining their playing weight can lead to serious health concerns. Studies have shown that former NFL linemen are at a higher risk of obesity, heart disease, diabetes, and joint issues due to the years of excess weight and physical strain.
Some of the most common health risks include:
- Heart Disease & High Blood Pressure: Carrying extra weight for years stresses the cardiovascular system.
- Diabetes & Metabolic Issues: Poor dietary habits from playing days can lead to insulin resistance and long-term metabolic disorders.
- Joint & Mobility Problems: The wear and tear from playing at a high weight often leads to knee, back, and hip problems post-retirement.
- Mental Health Challenges: The transition out of the NFL can lead to stress, depression, and struggles with identity, which can contribute to weight gain.
For Woody, the risk of these health problems became increasingly apparent. He saw firsthand how former linemen struggled with their weight in retirement and how the consequences could be life-threatening if left unchecked.
Realization of the Need for a Lifestyle Change
Woody’s wake-up call came when he realized his post-retirement habits were unsustainable. No longer training like an NFL athlete, he had to confront the reality that his body didn’t require the same massive calorie intake. Without change, he knew he was on a dangerous path—one that could lead to serious health complications down the road.
The decision to prioritize health over size wasn’t just about losing weight; it was about longevity, mobility, and feeling better in daily life. Woody understood he had a choice: either continue carrying unnecessary weight and risk long-term health issues or commit to a healthier, more sustainable lifestyle.
His transformation wasn’t instant—it required discipline, effort, and a complete shift in mindset. But by taking control of his diet, implementing a structured fitness routine, and embracing a new way of life, he proved that life after football could be just as rewarding, if not more so, than life on the field.
Woody’s journey serves as a potent reminder that retirement isn’t the end of an athlete’s commitment to health—it’s the beginning of a new chapter where long-term well-being becomes the ultimate goal.
Damien Woody’s Weight Loss Journey
For Woody, losing weight wasn’t just about looking different—it was about feeling better, improving his health, and ensuring a long, active life beyond football. He was at a turning point after years of carrying excess weight as necessary for his job. Retirement had removed the daily demands of football, but the eating habits and physical wear remained. Recognizing the long-term health risks, Woody committed to a weight loss journey that required physical changes and a complete lifestyle transformation.
Initial Motivation for Losing Weight
Woody’s motivation for shedding the weight was twofold: health and family.
After spending over a decade playing at more than 300 pounds, he began to feel the strain on his body. Excess weight can lead to serious health risks, including heart disease, diabetes, and mobility issues—everyday struggles for former offensive linemen. Woody saw former teammates and peers battle these conditions, and he knew he needed to take control before it was too late.
Woody is a husband and father, and he realized that his health directly impacted his ability to be present and active with his loved ones. The thought of not being around for his family or struggling to keep up with them in daily life pushed him to take action.
His motivation was more than just the number on a scale—it was about securing a healthier, longer future.
Dietary Changes
One of the most significant adjustments Woody had to make was changing his approach to food. During his playing days, consuming 5,000+ calories daily was necessary to maintain his size and strength. In retirement, those same eating habits became unsustainable.
To lose weight, he completely revamped his diet, focusing on:
- Portion Control: No longer eating like he was fueling for game day.
- Whole, Nutrient-Dense Foods: Lean proteins, vegetables, fruits, and entire grains replaced heavy, carb-loaded meals.
- Reducing Processed Foods & Sugars: Cutting back on fast food, sodas, and excessive fried meals.
- Mindful Eating: Eating with awareness instead of out of habit or routine.
Woody had to retrain his body and mind to eat for nourishment rather than sheer size. This shift was critical in helping him lose weight and maintain a healthier relationship with food.
Exercise Routine
Another major part of Woody’s transformation was finding a fitness routine that worked for him post-football. Unlike in the NFL, where workouts were designed to bulk up and maintain power, his new approach focused on weight loss, mobility, and overall fitness.
His regimen included:
- Strength Training: Maintaining muscle mass while shedding fat.
- Cardio Workouts: Running, cycling, and high-intensity workouts to burn calories and improve endurance.
- Mobility & Flexibility Training: Stretching and yoga to improve movement and prevent injuries.
Woody had to learn that fitness wasn’t about lifting the heaviest weights anymore but about sustainability and long-term health. His workouts became more about movement, endurance, and overall well-being than raw strength.
Mental and Emotional Aspects of Weight Loss
Weight loss isn’t just a physical challenge but also a mental one. For Woody, this journey required a complete shift in identity. For years, he had been known as a massive, dominant offensive lineman. Losing weight meant redefining himself outside of football.
Some key mental and emotional aspects of his journey:
- Breaking Old Habits: Learning to eat for health, not just performance.
- Consistency Over Perfection: Understanding that transformation takes time and that setbacks happen.
- Finding a New Purpose: Shifting his mindset from “football player” to “healthy individual.”
Woody’s transformation wasn’t just about shedding pounds and embracing a new lifestyle prioritizing long-term health over short-term gains. He proved that change is possible with the right mindset, discipline, and motivation.
Advocacy and Public Presence
View this post on Instagram
Woody’s weight loss journey wasn’t just a personal transformation—it became a platform for advocacy and inspiration. Recognizing former NFL players’ widespread challenges with weight and health, he promoted healthy living, using his story to encourage others to take control of their well-being.
Participation in the NFL Alumni “On 3: Weight” Initiative
One of the most impactful ways Woody has used his voice is through his involvement in the NFL Alumni “On 3: Weight” initiative. This program was launched to support former players in their post-retirement health journeys, focusing on weight loss, fitness, and overall well-being.
- The initiative provides resources, guidance, and motivation for ex-players with weight-related health risks.
- Woody is an advocate and a living example of how former linemen can successfully transition to a healthier lifestyle.
- His participation highlights the long-term importance of weight management beyond the playing field.
By joining forces with other former athletes, Woody is helping reshape the narrative around retirement, emphasizing that life after football doesn’t have to mean declining health.
Role in Promoting Healthy Living for Former Players
Beyond formal initiatives, Woody actively promotes health and fitness for ex-players by sharing his journey and encouraging others to make changes. He understands firsthand that former linemen, in particular, face unique weight challenges after retirement, and he has used his experience to:
- Offer guidance on sustainable weight loss—focusing on small, consistent changes rather than extreme diets.
- Advocate for post-career fitness programs that help retired players stay active.
- Raise awareness about the health risks of maintaining playing weight after the NFL.
His openness about the struggles and victories of weight loss resonates with other former players, many of whom face similar battles.
Media Presence and Discussions on Weight Loss in Sports Broadcasting
As a respected NFL analyst for ESPN, Woody has a strong platform to discuss football and health, weight, and post-career fitness. Through television appearances and social media, he has brought awareness to the challenges of weight management for retired players.
- He often discusses the mental and physical struggles of weight loss after football in interviews and discussions.
- He uses his visibility as an analyst to share insights on fitness, nutrition, and the importance of self-care beyond sports.
- By staying active in the media, he normalizes the conversation around weight loss for ex-athletes, showing that transformation is possible and necessary.
Through his advocacy and public presence, Woody has shifted the conversation—turning what was once seen as an inevitable post-career struggle into a challenge that can be tackled with the right mindset and effort.
Impact and Lessons Learned
Woody’s transformation has profoundly impacted his life, health, and outlook. Losing weight wasn’t just about appearance—it changed how he felt, moved, and experienced daily life.
How Weight Loss Changed His Health and Quality of Life
By shedding excess weight, Woody has seen dramatic improvements in his overall well-being:
- Increased Energy: He moves more quickly and feels more active daily.
- Reduced Health Risks: Lower chances of developing heart disease, diabetes, and joint issues.
- Better Mobility & Less Pain: Less strain on his knees, back, and joints, making everyday movements easier.
- Improved Mental Clarity & Confidence: Feeling healthier has also boosted his mental well-being.
His weight loss journey has given him a new appreciation for long-term health, proving that retirement doesn’t have to mean decline—it can be a fresh start.
Advice for Other Former Athletes Facing Similar Challenges
Woody understands that many former players struggle with weight loss after leaving the game. His advice for those facing similar challenges is simple but powerful:
- Start Small: Big changes happen through small, consistent actions. Focus on portion control, movement, and healthier habits.
- Find a Sustainable Routine: Instead of extreme diets or workouts, develop a fitness and nutrition plan that works for the long haul.
- Prioritize Health Over Size: Being “big” is no longer a job requirement—focus on what makes you feel good and live longer.
- Lean on Support Systems: Join programs like the NFL Alumni’s “On 3: Weight” initiative and find a community of people with similar goals.
His message is clear: Change is possible, and it’s never too late to take control of your health.
The Importance of Long-Term Health Beyond the Game
Woody’s story is part of a larger conversation about athlete health after retirement. Too often, former players experience serious health complications due to years of wear and tear. By speaking out, Woody is helping shift the mindset from short-term performance to long-term well-being.
- The NFL places intense physical demands on players, but those demands shouldn’t dictate their post-career health.
- Retirement is an opportunity to redefine fitness and wellness in a way that promotes longevity.
- Woody’s journey proves that weight loss isn’t just for aesthetics—it’s a life-saving decision.
Through his advocacy, media presence, and personal journey, Woody has become a role model for former athletes and everyday people, showing that no matter where you start, a healthier future is always within reach.
Related Weight Loss Article
How Did Tony Bergstrom Lose Weight?
How Did Tom Nalen Lose Weight?
Conclusion
Woody’s weight loss journey is more than just a story about shedding pounds—it’s a testament to transformation, discipline, and long-term health. As a former NFL offensive lineman, he spent years building and maintaining a body designed for competition, only to realize in retirement that the same size that once made him successful on the field could put his health at risk. He recognized the need for change and embraced a new lifestyle, prioritizing nutrition, fitness, and overall well-being.
His commitment to losing weight was not about vanity but about longevity. By shifting from a high-calorie diet to balanced nutrition and adopting a fitness routine that focused on sustainability rather than brute strength, he redefined what health meant to him. The mental and emotional shifts were as significant as the physical ones—breaking years of habits, adjusting to a new identity, and staying consistent despite challenges. His transformation improved his mobility, energy levels, and overall quality of life, allowing him to be more present for his family and engaged in his post-football career.
Beyond his journey, Woody has used his platform to inspire and educate others. Through his involvement with the NFL Alumni “On 3: Weight” initiative, his role as a sports analyst, and his public advocacy, he has encouraged former players and everyday individuals alike to take control of their health. His story serves as a reminder that while professional sports may demand extreme physical conditions, retirement offers an opportunity for reinvention. No longer bound by the expectations of the game, Woody has shown that life after football can be just as fulfilling—if not more so—when health and wellness become the priority.
