Retirement often conjures images of slowing down, but for former Philadelphia Eagles center Jason Kelce, it has become an exciting new chapter defined by impressive fitness transformations and a refreshed public image. Since hanging up his cleats in March 2024, the NFL legend has embarked on a dedicated wellness journey, shedding significant weight, refining his physique, and embracing new challenges that prove retirement truly never looked better.
Kelce, known for his charismatic “dad bod” during his playing days, is now turning heads with a noticeably leaner and more muscular appearance, inspiring fans and fellow athletes alike. This isn’t just about aesthetics; it’s a holistic approach to health, driven by a desire to improve his quality of life and be more active with his three daughters.
The Post-NFL Fitness Journey: Goals and Motivation
After 13 grueling seasons in the NFL, where he played at a robust 295 pounds, Kelce articulated a clear post-retirement goal: to lose weight while maintaining muscle mass and prioritizing joint health. His motivation stems from both personal well-being and a friendly competition.
Setting Ambitious Targets
Initially, Kelce aimed to drop to between 250 and 260 pounds, a significant reduction from his playing weight. He expressed a desire to shed roughly two pounds per week, focusing on decreasing body fat while building or maintaining muscle. As of early 2025, he had successfully shed around 30 pounds, bringing his weight down to approximately 266-270 pounds. This transformation has already yielded positive results, with Kelce reporting that his back and knees feel better.
The “Body Fat Challenge”
A fun, competitive element has fueled Kelce’s journey: a body-fat challenge with former Eagles teammate Beau Allen. The objective? To see who could lose the most body fat percentage while still gaining muscle. This friendly rivalry, complete with DEXA scans to track their progress, keeps Kelce motivated and engaged in his fitness goals.
Prioritizing Family Health
Beyond the competition, a deeper motivation for Kelce’s transformation is his family. He wants to be able to get down on the floor and play with his children comfortably, ensuring he can fully enjoy life with them. His wife, Kylie, has also emphasized the importance of him retiring while still physically capable of being present in their daughters’ lives.
Jason Kelce’s Evolving Workout Plan
Kelce’s transition from an NFL offensive lineman to a retired athlete has necessitated a shift in his training philosophy. While he still enjoys lifting heavy, his new routine incorporates elements focused on longevity and joint health.
Maintaining Strength with a Mindful Approach
Despite aiming for weight loss, Kelce is determined to remain strong. He continues to squat and bench heavy weights, acknowledging the mental and emotional connection he has to strength training from his football days. However, he is also exploring more “joint-friendly” exercises and focusing on proper form to preserve his body after years of high-impact sports.
He has adopted a diversified workout regimen, incorporating different “blocks” of training, such as hypertrophy (muscle growth), explosive movements (like box jumps and Olympic lifts), and power blocks (focused on pushing heavy weights with fewer reps). He typically trains three to four days a week, finding this to be a “sweet spot” that balances fitness with his new work and family life.
Running and Joint Preservation
Recognizing the impact of years of football on his joints, Kelce is making conscious choices to protect them. He now aims to run on softer surfaces like grass instead of asphalt and incorporates jump rope exercises to help his ankles absorb impacts effectively. His goal is to apply the “right amount of stressors” to his joints to preserve them, avoiding the mistake some athletes make of going “too light” and potentially losing the ability to run altogether.
Diet and Nutrition: A “Calories In, Calories Out” Philosophy
Kelce’s approach to diet is refreshingly straightforward, rooted in his extensive knowledge gained from years of managing his weight for football.
Understanding Macronutrients and Portion Control
Having had to both gain and lose weight during his career, Kelce possesses a deep understanding of calories, macronutrients (protein, carbs, fats), and serving sizes. He emphasizes a “calories in, calories out” philosophy and avoids overly extreme or trendy diets. He consciously monitors his intake to ensure he’s burning more calories than he consumes while still getting adequate protein to maintain muscle mass.
Embracing Natural, Unprocessed Foods
A key tenet of Kelce’s dietary changes is a focus on natural, unprocessed foods. He advocates for eating “something that’s natural, whether it be a plant, animal-based product, things like that, not processed. And don’t eat too much. The weight kind of comes off naturally.” While he has explored a vegan diet in the past, he primarily focuses on this balanced, whole-food approach. However, he admits to occasional indulgences, such as ice cream, acknowledging that the path to fitness isn’t always linear.
The “New Look” Beyond the Gym
Jason Kelce’s transformation extends beyond just his physique. His post-retirement life has seen him embrace new media roles and a more polished, yet still authentic, public persona.
Media Star and Podcasting Icon
Since retiring, Kelce has seamlessly transitioned into broadcasting, joining ESPN as an analyst for “Monday Night Countdown” and even launching his own talk show, “They Call It Late Night with Jason Kelce.” His hugely successful podcast with brother Travis, “New Heights,” continues to thrive, having secured a $100 million deal with Wondery. These ventures keep him actively engaged with the sport and his massive fan base.
Fashion and Public Appearances
While still retaining his approachable demeanor, Kelce’s “new look” has been noticed during public appearances. Photos shared on social media have showcased him with toned arms, strong legs, and a slimmer frame, often dressed in casual yet stylish attire, such as at a golf club. This shift in appearance, coupled with his continued charisma, has led to overwhelmingly positive reactions from fans who commend his dedication and embrace this new chapter in his life.
Remaining Connected to the Eagles
Even in retirement, Kelce maintains strong ties to his former team. He has been seen frequently at the Eagles’ facility, working out, engaging with former teammates and coaches, and even taking on a mentor role with current players. This continued involvement allows him to stay “in the loop” with the evolving game and reinforces his enduring loyalty to the Philadelphia organization.
In essence, Jason Kelce’s retirement is not a retreat but a reinvention. By prioritizing his health, embracing new career opportunities, and maintaining his genuine connection with fans, he’s demonstrating that life after professional sports can be just as dynamic and fulfilling as his illustrious playing career.
