“I Had to Let Go to Rise”: Brandin Podziemski on Shedding 45 Pounds, Finding His Game, and the Quiet Fight for Control

Q: Where does change begin?
It’s a question we ask not just of the body, but of the soul. For Brandin Podziemski, the answer wasn’t found in a moment of glory on the court, but rather in the quiet realization that something had to give.

“I looked in the mirror last summer,” Brandin tells me, his voice low but certain. “And I didn’t recognize the guy looking back.”

In 2024, the 22-year-old Golden State Warrior was pushing 250 pounds. A strong, stocky frame that had once served him in high school and college was suddenly slowing him down on the biggest stage of his life.

“I could still play, but not the way I wanted to. Not with joy.”

That’s when everything changed.

A Private Decision with Public Consequences

Weight loss in the public eye is never just about weight. It’s about identity, pressure, and performance.

But for Brandin, it was deeply personal.

“I didn’t do this for the headlines,” he says. “I did this because I felt like I was carrying more than just physical weight. I was carrying self-doubt. Stress. Expectations.”

By early 2025, Brandin had dropped a jaw-dropping 45 pounds, trimming down to a lean 205 pounds. But this wasn’t a crash diet. It wasn’t Ozempic or a fast fix. It was months of methodical, quiet labor.

“I Trained to Move Like a Guard Again”

What does transformation look like from the inside out? For Brandin, it started with a whisper: a renewed commitment to discipline.

“The first thing I changed was my relationship with food,” he says. “I stopped eating like I was still in college. That meant cutting out processed stuff, late-night carbs, and honestly, learning to cook.”

His meals became simpler, more intentional: grilled chicken, baked salmon, steamed broccoli, sweet potatoes. Protein shakes with collagen and greens. He worked with a nutritionist from the team who mapped out his macros and caloric targets, helping him lose fat while retaining muscle.

“I learned that food was fuel, not comfort,” he tells me. “That alone was huge.”

Next came movement. Brandin shifted from bulk-building workouts to explosive agility drills, footwork sessions, and high-intensity interval training.

“I wanted to feel light on my feet again. Quick like I was in AAU,” he smiles.

From Bench Minutes to Breakthrough Moments

By midseason 2025, the difference was visible. Not just in the mirror, but on the stat sheet.

His average minutes increased. His shooting percentage climbed. But more importantly, there was a spark.

“I felt free. Like I wasn’t dragging myself through the game anymore. I was in the game.”

Coaches noticed. So did fans. The transformation wasn’t just physical—it was psychological.

“When you feel good in your body, you start taking more risks. You start trusting your instincts again,” he says. “That’s when I started having fun again.”

The Mental Weight No One Sees

For every pound Brandin dropped, he says he also shed a little anxiety.

“I was scared to change at first. Scared of losing strength. Scared of criticism,” he admits. “But I had to remind myself—I’m not here to be who people expect. I’m here to be my best.”

Behind the scenes, he began working with a performance psychologist.

“We talked about control. About how food, habits, even sleep—it all adds up to whether you feel like you’re in control or not.”

And that’s what he craved most: agency over his own future.

What the Scale Doesn’t Show

Of course, the headlines will say “45 Pounds Lost.” They’ll run side-by-side photos: before and after, bulk and lean. But Brandin says what matters can’t be captured in pixels.

“What I gained was energy. Clarity. A better relationship with myself.”

He pauses.

“And a deeper love for the game.”

His Advice to Anyone Starting Their Journey

When I ask what he’d tell others looking to transform their bodies—or their lives—he doesn’t hesitate.

“You have to find your ‘why.’ Mine was about feeling like myself again. Then you commit. Not to perfection, but to consistency.”

And above all?

“Be patient. The good stuff takes time. But the good stuff also lasts.”

Brandin Podziemski Weight Loss Fast Facts (2025)

Frequently Asked Questions about Brandin Podziemski Weight Loss

1. How much weight did Brandin Podziemski lose in 2025?
Brandin lost approximately 45 pounds, going from 250 lbs to 205 lbs.

2. What triggered Brandin Podziemski’s weight loss journey?
He wanted to improve his agility, reduce fatigue, and reconnect with his passion for basketball.

3. Did Brandin use Ozempic or other weight loss medication?
No. There is no evidence he used Ozempic or any similar medication. His transformation was based on diet, training, and mindset shifts.

4. How has the weight loss impacted his NBA performance?
It has significantly improved his speed, endurance, and confidence, allowing him to play more minutes and increase his impact.

What diet did Brandin Podziemski follow?
He adopted a high-protein, whole-foods-based diet focused on lean meats, vegetables, healthy fats, and hydration.

The Takeaway: A Body Reimagined, A Career Reclaimed

In the end, Brandin Podziemski’s story isn’t about weight loss. It’s about letting go of what no longer serves you, and stepping—literally and spiritually—into the space where your best self waits.

“I had to let go to rise,” he tells me as our interview ends.
“And now, I’m flying again.”