Former NFL star Jake Long, who once weighed over 315 pounds during his time as an offensive tackle, has undergone an incredible transformation since retiring. Shedding more than 70 pounds isn’t just a number—it’s a story filled with determination, new passions, and a focus on health that many of us can learn from. Jake Long’s journey is not just about a physical transformation; it’s about reclaiming his health, happiness, and a sense of control over his life post-football.
The Turning Point: Life After the NFL
Jake Long’s weight stayed fairly stable throughout his NFL career. His focus back then was on maintaining the hefty 315-pound frame required to battle in the trenches of the league. After retiring in 2015, Jake dropped down to about 308 pounds but decided he wanted to make a much bigger change. “It wasn’t just about losing weight—it was about feeling good again,” Jake said in a recent interview. “After years of pushing my body to the limits, I just wanted to be healthy.”
But it wasn’t until early 2024 that Jake decided to take his health journey more seriously. He credits his dramatic weight loss—over 70 pounds in under a year—to a mix of new workouts, diet changes, and an overall shift in mindset. “It was time for me to focus on myself and redefine what being fit means beyond football,” Jake shared.
A Mix of Clean Eating, Peloton, and Therapy
When asked how he managed to lose so much weight, Jake laughed, saying, “It wasn’t magic. It was sweat, diet changes, and some tears too.” Long’s journey has included everything from embracing a vegan diet to long rides on his Peloton bike. He emphasized the importance of both physical and mental wellness, saying, “The workouts were intense, but the therapy was the game-changer for me.”
Jake credits Peloton for helping him get excited about cardio, something he previously loathed. “I was always a weights guy,” he explained. “Cardio used to feel like punishment. But Peloton made it fun, and it reminded me why I love to compete—even if it’s just against myself.”
Clean Eating and Caloric Deficit: The Key Players
Besides his commitment to staying active, clean eating became Jake’s new mantra. During his playing days, maintaining weight involved a lot of eating, and not always the healthiest choices. Now, Jake is focused on eating cleaner, sticking to whole foods, and cutting out processed junk. He mentioned that his diet was primarily plant-based for several months, which not only helped in losing weight but also improved his energy levels.
“I cut out the junk food and alcohol and started meal prepping. It was simple but effective—I stopped putting in the things that were holding me back,” Jake explained. He focused on maintaining a caloric deficit, emphasizing proteins that kept him feeling full without the heaviness of his former diet.
Mental Wellness: The Underrated Part of Weight Loss
Jake was open about the mental toll that his weight took after retiring. “It wasn’t just physical weight I was carrying—it was a lot of mental baggage too,” he revealed. Therapy became an essential part of his transformation. Jake worked with a sports psychologist to redefine his relationship with fitness and his body.
He spoke about how losing weight was also about letting go of the identity he had as an NFL player. “I had to change how I viewed myself. For so long, I was the big guy, the protector on the field. Letting go of that was tough, but also freeing. Now, I focus on being healthy for myself, not for a game.”
What Made This Time Different?
Over the years, Jake had attempted to lose weight before, but nothing stuck quite like it did this time. “What made the difference was my ‘why’,” Jake said. He had seen many former teammates struggle with post-career health problems—some even passing away due to preventable health issues. “I wanted to be there for my family, to see my kids grow up, and not let my past career define my future health.”
Jake also attributes his success to building a community of support, including his family and fellow retired players. He shared how much he loves being part of the Peloton community and even joked about getting into “friendly competitions” with some familiar faces. “It made a big difference to have people cheering me on and reminding me that I wasn’t alone in this.”
The Numbers Tell a Story: From 315 Pounds to a Healthier Life
Jake started his weight loss journey tipping the scales at over 315 pounds. Today, he’s down to about 245 pounds, looking leaner and, as he puts it, “finally healthy.” Jake shared his progress at the Michigan Sports Hall of Fame induction, stunning everyone with his transformation. “I think people expected me to look the same. When I walked in, the reactions were priceless,” Jake chuckled.
He was determined to not just shed the weight, but also sustain a healthy lifestyle—a challenge he fully acknowledges is ongoing. “Weight loss isn’t just a goal you tick off a list—it’s a continuous journey. I have to keep making the choices every day.”
Life After Weight Loss: What’s Next for Jake Long?
What’s next for Jake Long? Well, he’s not slowing down anytime soon. He recently talked about getting into trail running and how he’s even thinking of running his first marathon. “I never thought I’d be a runner,” he said, still sounding slightly amazed. “But I’ve learned to enjoy pushing myself in new ways.”
Jake also mentioned how he wants to inspire other retired athletes to focus on their health. “If I can do it, anyone can. It’s just about making one small change at a time.” He has begun coaching some youth football teams and said he hopes to show the young athletes what a balanced life can look like after the lights go off.
Final Thoughts: A Story of Resilience and Reinvention
Jake Long’s weight loss journey is more than just a success story of dropping pounds; it’s a testament to his resilience and willingness to reinvent himself. He may no longer be the towering offensive tackle defending his quarterback, but he’s now defending his future—one healthy choice at a time. Jake’s story serves as an inspiration, showing that it’s never too late to make a change, no matter where you start.
“The weight loss was just part of it,” Jake said as he reflected. “The real change was how I began taking care of myself, both mentally and physically. That’s the victory I’ll cherish the most.”
So whether you’re a former athlete looking to make a big change, or someone just starting out, take a page from Jake Long’s playbook: Start where you are, use what you have, and keep going. There’s no finish line in health—it’s all about enjoying the ride.