What comes next after the cheers quiet down and stadium lights fade away? Many former NFL players feel they are careening towards a cliff at a hundred miles an hour after spending years in the league. It's a sentiment shared by Brad Hopkins, former NFL All-Pro offensive lineman and guest on a new episode of the Balls Deep podcast. He spoke on the transitions and transformations one goes through after leaving football, and his journey toward reinvention, resilience, staying fit:
From Pancake Blocks to Real-World Pressure
Brad Hopkins isn’t your typical ex-athlete. He’s now a successful author and entrepreneur following a 13-year career in the NFL that included 2 Pro Bowl selections. Brad talked about the difficult transition from NFL player to reinventing himself in a world that doesn’t hand out playbooks. After years of chasing goals with highly structured routines, Brad found himself pondering the same question so many men do after a substantial life event: “What now?”
The Mental Side: Losing Your Identity
Brad was candid about the mental health impact of retirement. He compared the change to death, a loss of identity that many endure but struggle to move on from. Even successful athletes can become aimless and descend into depression, addiction, or worse without a driving force.
That didn’t happen to Brad. He was fortunate to have a strong network and maintained a healthy dose of humility. He treated all people, from teammates to the guy detailing his car, with kindness and respect because he realized relationships mattered more than accolades. As he put it: “Your network is more important than your net worth.”
The Business of Reinvention
After his NFL career, Brad became a broadcaster, an entrepreneur, and more. He applied the same lessons learned on the field, including teamwork, discipline, and accountability, in the boardroom. He even co-founded a business with his son and was active in the NFL Alumni Association and local non-profits.
Intentionality is important when it comes to reinvention. In Brad's case, his second act wasn't by chance; he prepared for it. Understanding the limitations that football posed, he actively started shedding pounds before his retirement to maintain his health and that foresight has paid off in a big way.
The Physical Toll & Comeback
Let’s not sugarcoat it: football is without a doubt the most physically demanding sport out there. In the heyday of his career, Brad weighed upwards of 346 pounds. Now? That figure has shrunk and holds steady at 255-260 pounds.
So how did he do it?
✅ As a player, he actively tried to shed off some weight, looking out for his long-term well-being despite what the team expected.
✅ His diet became healthier: more fish instead of fried foods, and more veggies thanks to his wife.
✅ Workouts became age-appropriate: no more heavy benches destroying the shoulders. Now, it’s fun elliptical sessions mixed with resistance training.
And yes, his reasoning behind why he still lifts 120 lb. dumbbells is simply, "why not?"
Brad emphasized his reasoning as to why so many former linemen pass away in their 50s. It is mainly due to severe obesity and heart problems. His proactive approach shows what’s possible with consistency, humility, and a touch of ego. (just enough to not get thrown out of a bar, as he says).
Meal Prep, Routines & Their Effectiveness
Brad and his wife work meal prep every Sunday. There is the classic chicken in the air fryer, salmon in the oven, and the starchy sides of either rice or pasta. This not only stops the back and forth of choosing what to eat, but also saves a lot of precious time.
In his everyday life, he also tries to drink as much water as possible, (sorry, beer and soda) whilst also maintaining a healthy relationship with food. As Mrs. Hopkins said, "What do you want your organs floating in, coke or water?"
Life Lessons
Whether you’re an NFL retiree like Brad or you have a 9-5, Brad’s story is full of wisdom:
- Your career doesn’t define you. Reinvention is possible at any age.
- Humility is a superpower. Ask questions, treat people like you want to be treated, and learn from everyone along the way.
- Your body is your business. The gym and the kitchen are key for long-term success.
- Plan ahead. Don’t wait for a crisis to make life changes.
While Brad is no longer protecting quarterbacks, he remains a powerhouse, physically, mentally, and emotionally.
Brad’s story of reinvention, resilience, and staying fit is one we can all take lessons from. Interested in learning more about his story? Take a look at his secrets to success in life, fitness, and business!
Disclaimer: This blog is for informational purposes only and does not substitute professional medical advice. Always consult with your healthcare provider for personalized guidance.
