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Staying Fit, Eating Right, and Real Talk About Life After the Game
Kevin Owens
November 14, 2024
Hey Imports,
Welcome back to the Overseas Famous newsletter! This week, we’re diving into what happens when the pro-athlete lifestyle slows down, how your diet and workout habits need to adjust, and the unexpected guilt that sneaks in when those treat days don’t burn off like they used to. Plus, we get real about Election Day overseas, and a preview of our latest podcast episode featuring Nick Horvath, former Duke player and current author of Sledge.
🏀 Beyond the Game: Relearning How to Fuel My Body After Retirement
I don't know who needs to hear this, but when you go from burning 7,000 calories a day to, umm, not burning 7,000 calories a day, your relationship with food changes. As an athlete, I lived with an invincible metabolism. I could eat anything, anytime, and I would lose weight. Then retirement hit…gone were the two-a-day practices or 40-minute games, and my body wasn’t automatically devouring every calorie I threw at it. Learning to rethink what I ate was not just cutting back on calories, but a total lifestyle overhaul. Here’s how my approach to eating has changed, and how I’m figuring out life beyond the game.
Pre-Retirement Life: Eat Anything, Anytime
When I was a pro athlete, food was fuel, and "healthy" wasn’t my top priority…"caloric" was. For game days, I had a routine. Shootaround early, then I’d hit up IHOP for a stack of pancakes and a sausage and cheese omelet (with hot sauce). I’d devour it all, maybe watch a movie, and then take a nap. Then it was the pregame meal usually consisting of some sort of pasta and a casserole with enough cheese and meat to keep me going…or stop my heart. It was not exactly "clean eating," but when you’re fueling and not feeding, it’s a completely different story.
Back then, no one really talked about things like macros or proper nutrient balance in the way athletes do today. You had carbs, protein, and calories, and as long as you got enough of each, you were golden. It worked because my body was a machine that just burned it all up. Eating was about keeping the tank full.
But that lifestyle is not sustainable…
🥗 What Your Diet Needs Now
So now that I am retired, I have realized food isn’t just fuel anymore. The goal becomes staying energized, and keeping my health in check long-term. Retirement has been a reality check. Eating that stack of pancakes hits different. It becomes more than just calories, it's how I look in a tight t-shirt.
Here’s what I’ve learned to focus on:
Protein & Fiber: These keep me fuller longer and help avoid the Cheetos thirst trap. Lean meats, beans, and a lot of veggies make up most of my meals now…a far cry from the heart-stopping casseroles.
Healthy Fats for Energy: Gone are the days of downing garbage for post game meals. Now, I need quality fats that keep my energy steady, like avocados, nuts, and olive oil. Turns out, you can feel full without being a fatass.
Limiting Sugar: I remember in Roanoke, Va driving to the local Dairy Queen whenever I needed a sugar kick. Now, I eat a cookie and wake up the next morning like I had a bad one night stand. Balance is the key, and honestly, it's a shift that’s been surprisingly rewarding.
💪 Staying Fit Post-Career
The body’s got to stay moving. This is the mantra. We as athletes need to keep moving. It’s in our blood. I’m finding out what works for me without worrying about playing at a competitive level. Some retired athletes go for lighter activities like yoga or swimming, but I still like to mix things up with some strength training and cardio. For me, I want to look better than other people in their 40’s as those competitive fires have not diminished.
🍪 A Treat Without the Guilt
Adjusting to this new lifestyle doesn’t mean I’ve eliminated the foods I love. But when I have one, there’s this new voice in the back of my head saying, “You’re not burning that off like you used to!” The guilt that comes with eating “treat foods” is real, and figuring out how to enjoy something without feeling like I’m derailing everything has been a process. But I’m learning that balance is about freedom. And enjoying those little treats now and then, without spiraling, has actually made them taste too sweeeeet. (Kevin Nash NWO voice)
The Takeaway? Retirement changes everything. It’s a shift from fueling for peak performance to eating and moving for long-term wellness. And, while I may not be burning 7,000 calories a day anymore, I’m finding new ways to keep myself strong and ready for whatever comes next.
🗳️ Election Day from Afar
Election Day back home hits differently when you’re overseas. Waking up, scroll through news apps, social media feeds, and try to keep up with everything unfolding while being hours ahead (or behind). It’s like watching the game from the bench…you’re invested, but there’s that distance.
It’s surreal knowing friends and family are at polling stations, debating issues while you’re lacing up for practice or an away game in a completely different world. But it’s a reminder that, no matter where we are, we still carry a bit of that responsibility.
That being said, I’ve never been too political…I was raised to believe in making my own path.
I’ve never cared to let someone I’ve never met dictate how my life goes. We made it to the pros because of our hard work, with our families and communities cheering us on, not because of some random person in Washington DC. Sure, people get radicalized on all sides, and politics can make things messy, but at the end of the day, your path is your own. No excuses, no blaming others. Life is what you make it. Take your situation, put in the work, and create the best path possible. That’s where real power is.
🎧 Podcast Preview: Nick Horvath on Life After Basketball
This week, I sit down with Nick Horvath, former Duke player and now author of Sledge. Nick dives deep into his journey from the court to storytelling, sharing what it was like to transition from the athletic world to the literary one. It’s a powerful conversation on embracing change and creating something meaningful after the final whistle blows. Don’t miss it. Click here for the full episode!
Until Next Week…
Stay strong, stay focused, and keep pushing forward, wherever your path takes you. Life after the game isn’t the end…it’s just the start of a new season.
Cheers, Kevin Owens Founder, Overseas Famous