Doug Bopst, 38, is a podcast host and personal trainer who lives in Baltimore, MD. Years before his businesses became successful, he dealt with overeating, depression, and drug addiction. He hit rock bottom when he was arrested on drug charges and sentenced for 90 days. There, a conversation with his cellmate inspired him to start exercising. With his cellmate’s help, he learned the importance of consistency and stacking up small wins. Not only did he continue his fitness journey, he used what he learned in jail to transform his life altogether. Here’s how, in his own words, Doug turned his life around.
WHEN I WAS a kid, junk food numbed my emotions. I was bullied and picked on a lot, and used food to cope. I also wasn’t very good at sports, so the combination of eating too much and inactivity contributed to weight gain starting at around 12 years old.
Looking back, my drug addiction began because I didn’t like who I saw in the mirror. As a teenager, I started smoking weed and I definitely embraced the munchies. I regularly ate fast food, cheesesteak subs, and entire pizzas when I was high. The drug use got worse because I was very depressed and anxious and ended up developing a $200-plus per day OxyContin habit.
At around age 21, I was at my highest weight. It was probably close to 200 pounds with 40 percent body fat. I’m 5’8, so that’s not great. I was starting to hate myself. By this time, I had also unsuccessfully worked 21 different jobs. I continued to manage my feelings through food: ordering four double cheeseburgers, a large fry and a McFlurry from McDonalds. All for one meal. To add to my growing plate of issues, I got arrested on drug charges. I became a convicted felon and was given a 90-day jail sentence.
Jail would end up saving my life. I just didn’t know it yet.
My Cellmate Became My Biggest Supporter
I WAS GOING through opiate detox when I met my cellmate. He saw something in me that I couldn’t see in myself. He pushed me to exercise, starting with small steps for transforming my health. As he trained me, he emphasized consistency and showing up for myself every day.
With my cellmate’s support, I started learning about exercise from fitness magazines he had lying in his cell. Again, I started small. I began working out by walking the jail perimeter daily. Eventually I worked my way up to jogging and then running. I was able to run a mile by the time my 90-day sentence was over. I also went from not being able to do a single pushup—even a modified knee pushup—to a set of ten pushups. My workout routine continued to grow. Along with cardio, I included dips, squats, jumping jacks, water bag curls, sit ups, and flutter kicks.
My cellmate also taught me a lot about nutrition. With his guidance, I did my best to cut out junk food except for a weekly cheat meal. I also downsized processed carbs like bread. In jail, your food is very controlled, so my education about things like portion sizes and macros had to come later.
I Took What I Learned in Jail Into the Real World
AFTER 90 DAYS, I was free. Before I left jail, my cellmate gave me a handwritten workout routine to follow on paper–I actually framed it later! I followed that routine religiously when I got out. I also bought Arnold Schwarzenegger’s bodybuilding book, and devoured every fitness magazine I could find. I learned so much from Arnold and other famous bodybuilders. I decided then and there I would follow in their footsteps and rebuild myself through hard work, discipline, and a never-give-up mentality.
One of my biggest decisions was to hire a trainer and join a gym to add more variety to my workout. I used ‘bro splits’ to start building muscle. I found the gym really enjoyable because I was socializing with new people. My confidence started to grow.
Another change I made was in my diet. I made gradual changes and intentionally ate more meals filled with whole foods and lean protein. I ended up building a food plan around oatmeal, egg whites, whey, nuts, avocados, veggies, fruit, and sweet potatoes. I never stopped learning about nutrition. I continued to read more books and magazines to master macros and portion sizes.
I stayed motivated by thinking about my past, and who I didn’t want to be ever again. I set goals, and focused on the person I wanted to become.
What My Life Looks Like Today
IN 12 MONTHS, I dropped roughly 50 pounds. At my leanest, I had 5 percent body fat. When you’re a former addict, there is no moderation—I was committed to the process.
Still, my weight loss taught me some important truths. First, it’s never too late to change your life. Second, anything is possible if you put your mind to it. Third, changing your life takes hard work, discipline, and stacking the small wins. Lastly, learning to show up for yourself, even when you don’t feel like it. These truths keep me going and it’s helped me realize that I can do hard things.
I’m currently more than 17 years clean and in recovery. My mental health is transformed. The felony is off my record. I’ve built two successful businesses and I host a podcast with 200k+ subscribers and 18M+ downloads. I’ve made a career out of sharing my story and helping other people.
But I’m not done. I’m always looking to improve my health and fitness (right now I can bang out over 50 pushups and 15 pull-ups in a row without stopping). I’m currently training to run a half marathon by the end of the year .
If I were to give advice to anyone starting a weight transformation, I’d share five things. One, start small. Two, follow a program or diet that you’ll stick to even when times get tough. Three, be patient because it’s going to take time for things to change. Four, celebrate your progress often. Finally, invest your time with people who share your future goals, not just a common past.
Jocelyn Solis-Moreira, MS is the associate health & fitness for Men’s Health and has previously written for CNN, Scientific American, Popular Science, and National Geographic before joining the brand. When she’s not working, she’s doing circus arts or working towards the perfect pull-up.
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