The Sad Yet Empowering Story of a Bodybuilder Friend

Six known causes of potential factors shortening the lifespan of ambitious bodybuilders based on observations and a literature review

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This article highlights the health risks of extreme bodybuilding practices causing premature death. This case study with a literature review does not provide health advice. Instead, it creates awareness of the possibilities of enhancing health and lifespan via lifestyle choices like moderate and customiezed workouts suiting our needs and timely professional support.

Moderate and customized exercise is terrific for healthspan and lifespan. Having an attractive physique does not necessarily require bodybuilding.

Extreme bodybuilding practice can develop significant muscle mass and low body fat levels for bodybuilders. But it’s not the only way for many others to achieve a fit, defined, and healthy body.

Millions of athletes and fitness enthusiasts (male or female) maintain impressive physiques without bodybuilding practice. It took Tom a decade and a poignant crisis to understand this reality. Intense workouts are double-edged swords for healthspan and lifespan.

Tom's Sad Yet Inspiring Story

Tom developed a strong passion for bodybuilding and shredding in his teenage years. He wanted to turn bodybuilding into a profession in his early 20s. He thought he could be rich by winning competitions.

Unlike his school friends, he stopped studying or looking for a job. Instead, he spent hours at the local gym daily. He meticulously tracked his macros and relied on fitness magazines to guide his diet, overlooking the importance of micronutrients.

His parents were initially concerned and disagreed with his ambitious behavior, seeing it as irresponsible and risky. But they financially supported him since he was their only child and an adult.

After two years of intense weight training and strict dieting, giving him a toned and shredded body, Tom joined a bodybuilding competition. Disappointingly, he didn’t place well. His gym mates encouraged him to continue as they believed Tom had the potential.

Thus, he worked harder, lowered his calories to a minimal bearable rate, and relied on highly caffeinated pre-workout drinks for energy, which caused him to crash in the afternoons.

Despite his physical and psychological challenges, he focused on his difficult goal of winning the bodybuilding competition in his league one day. He continued to compete for several years, neglecting his personal life and losing interest in other activities.

Tom’s parents noticed significant changes in his emotions, mood, and behavior. They tried to intervene. But Tom ignored their warnings. Neither Tom nor his parents were happy for a decade.

In his early 30s, he experienced a sudden and intense pain in his chest while lifting weights at the gym. He fainted, collapsing onto the floor and struggling to breathe. Fortunately, he had no concussion as he was in a safe area.

Paramedics took him to the hospital, where a cardiologist later diagnosed him with left ventricular hypertrophy, a severe heart condition caused by excessive pressure on the heart.

After rehabilitation and seeing a psychotherapist, Tom realized that his obsession with bodybuilding had led to a severe health crisis.

Fortunately, he was never interested in anabolic steroids or recreational drugs, which could have worsened his situation. He heard too many horror stories from bodybuilders who died at a young age in the 1960s.

He made significant lifestyle changes to get healthy and fit again. First, he developed hobbies that gave him better fitness. For example, he joined a tennis and swimming club.

In addition to moderate weight lifting, which he always enjoyed, he started calisthenics, balancing his workout routines with aerobic, anaerobic, and isometric exercises. He also learned Yoga and meditation, which helped him manage his stress better and improve his mood.

As his crash diet no longer served his purpose, he consulted a dietician and sports nutritionist specializing in athletes to create a customized diet that provided him with the necessary macronutrients and essential micronutrients for his health and well-being.

Tom’s new exercise and diet regimens allowed him to stop relying on highly caffeinated drinks and other stimulants, which improved his mood and energy levels. With no sugary and stimulating drinks, he stopped crushing afternoons. He slept better and woke up fresh every morning.

A serendipitous encounter helped him change his unpaid bodybuilding career to a paid personal trainer role. He became a popular personal trainer after enhancing his knowledge of physiology, anatomy, and holistic health through a two-year diploma in the field.

Tom’s obsession with bodybuilding led to a severe heart condition. However, this setback inspired him to make sustainable lifestyle changes to become a successful personal trainer while prioritizing his health and well-being. He no longer had a craving for bodybuilding or shredding.

I shared Tom’s story, covering his struggles and transformation to raise awareness about the dangers of extreme bodybuilding or shredding, which can result in premature death for ambitious athletes. Similar situations happened to numerous people in my circles.

Through my research and observations, I have identified six typical causes of shortened lifespan among bodybuilders, which I will outline in the following sections.

An Overview of Six Known Causes of Short Lifespan for Ambitious Bodybuilders

People might pursue a fit and healthy physique without bodybuilding for several reasons. The most important is the health risks of ambitious and reckless bodybuilding practices.

Even though bodybuilding was recorded in ancient times and practiced by Greeks and Egyptians, historians can trace it back to the 11th century. The modern version started in the early 19th century and went crazy after the 1930s. You can read the detailed history in this source.

Bodybuilding and shredding can be extreme and potentially dangerous sport or activity. It involves lifting heavy weights and consuming large amounts of protein, which can stress the body significantly.

I briefly introduce these lifestyle habits, creating risks for ambitious builders trading off their health for performance.

In 2022, scientists analyzed publicly available autopsy reports of bodybuilders who died prematurely, such as those under 50. The review was published in a paper in Springer’s Sports Medicine Journal.

The researchers mentioned that anabolic androgenic steroid use was commonly cited as a pivotal contributor to morbidity and premature mortality in bodybuilders.

However, they also identified several other factors that I covered in the next section and explained based on my understanding from my previous literature reviews in the field and my interactions with numerous bodybuilders over the years.

1 — Extreme Physical Training

Extreme physical training can significantly stress the body, particularly the cardiovascular system and joints. It might cause elevated cortisol levels, making the body insulin-resistant in the long run.

Bodybuilders who engage in excessive training experience high oxidative stress and chronic inflammation, leading to various health problems, including heart disease, stroke, and joint damage.

In addition to the physical stress on the body, extreme training can lead to the use of performance-enhancing drugs due to emotional stress, which I cover in another section below.

I documented the life-shortening aspect of exercises in a recent article titled Why Exercise Can Lengthen or Shorten Lifespan and How to Find the Sweet Spot.

2 — Excessive Protein Intake

Protein is the most critical macronutrient for muscle building. However, excessive protein intake can harm the body if not balanced with other macronutrients like fats or carbs and adequate hydration.

When bodybuilders consume too much protein, their bodies may struggle to break down and eliminate the excess nitrogen produced during protein metabolism. This can accumulate toxic byproducts, which can cause damage to tissues and organs like the kidneys, liver, and heart.

Consuming excessive amounts of protein without adequate mineral intake might lead to dehydration. When the body processes excess protein, it requires additional water and minerals. This can strain the kidneys and contribute to the development of kidney stones or other kidney-related problems.

In addition, some bodybuilders have restrictive dietary practices, like entirely cutting healthy fats or carbs, which can lead to eating disorders and nutritional deficiencies. Besides, excessive protein intake overactivates mTOR and prevents autophagy which might shorten lifespan.

Therefore, it’s essential to maintain a balanced protein intake with other macronutrients and micronutrients to support the body’s natural processes and prevent potential health issues.

3 — Risky Sports Supplements

Many countries do not regulate risky and overpromising supplements marketed to bodybuilders and athletes. For example, the FDA in the US does not regulate them. Therefore, their safety and efficacy have not been thoroughly tested.

Some supplements may contain harmful substances that can cause damage to vital organs such as the liver and kidneys. We heard horror stories of people instantly dying from supplements ordered online.

Some supplements may interact negatively with prescription medications, leading to serious health complications. Fortunately, some of those dangerous molecules are banned by the FDA in the USA and TGA in Australia.

Inadequate regulation and potential risks associated with sports supplements make it crucial for bodybuilders to research and consult with qualified healthcare professionals before adding supplements to their regimens.

4 — Weight Cycling

In a previous article, I discussed the adverse effects of weight cycling (yo-yo dieting). It is a lifestyle factor to lose and regain weight over time. Bodybuilders use bulking and cutting cycles to achieve desired muscle mass and body fat percentage levels.

In summary, weight cycling can shorten the lifespan of bodybuilders by increasing the risk of chronic diseases, causing muscle loss, limiting performance, and negatively impacting mental health and overall well-being.

Repeated fluctuations in weight can cause changes in metabolism and hormone levels. These changes might lead to insulin resistance, high blood pressure, and other health problems like diabetes, heart disease, and stroke.

Weight cycling can also have adverse effects on mental health, which can impact overall well-being and longevity. The stress and pressure of constantly dieting and restricting calories can lead to feelings of anxiety, depression, and low self-esteem.

5 — Anabolic Steroids, Growth Hormone, and Insulin Injections

Some bodybuilders use anabolic steroids and growth hormones to increase muscle mass and enhance performance. However, these substances can adversely affect the body and shorten lifespan.

Anabolic steroids, especially without a doctor’s control, can cause various health problems, including liver damage, high blood pressure, an increased risk of heart disease or stroke, hormonal imbalances, emotional problems like aggression and mood swings, reduced fertility, and some cancers.

Excessive use of growth hormone and insulin injections can adversely affect the body. They can cause joint pain, swelling, and stiffness and may increase the risk of diabetes, other metabolic disorders, and cancers related to the digestive system.

6 — Performance Enhancing and Recreational Drugs

Performance-enhancing and recreational drugs can shorten the lifespan of bodybuilders in several ways, affecting the heart, liver, kidneys, and brain.

Many drugs used for enhancing performance, such as stimulants, can increase blood pressure and lipids like cholesterol levels, leading to an increased risk of heart disease and stroke.

Most performance-enhancing drugs are metabolized in the liver. Long-term use of these drugs can cause liver damage or even liver cancer. Some of them can cause kidney damage or even kidney failure over time.

Some drugs affect the brain and cause mood swings, aggression, and other mental health problems. Some recreational drugs, like cocaine and ecstasy, can be addictive and increase the risk of overdose, which can be fatal.

I documented the benefits of 8 Natural Practices that Can Have Better Effects Than Man-Made Drugs on the Brain.

Conclusions

Bodybuilding and shredding the body are popular fitness goals that many young people aspire to achieve. While both methods can improve health and fitness if done correctly, they also have pros and cons that should be carefully considered before attempting these practices.

Bodybuilding is a popular fitness approach. It mainly involves lifting heavy weights and engaging in intense resistance training to increase muscle mass and strength. These approaches, when done properly can provide extra health benefits, like increased bone density, improved metabolism, and overall fitness.

In addition, bodybuilding and shredding (getting ripped) can improve self-esteem and confidence, providing a sense of accomplishment for some. For example, I documented a case study in a previous article titled, Here’s How Adrian Shredded His Body.

Getting ripped or getting shredded means more than having defined and well-toned muscles. Fit people with these bodies also show the veins in their arms, legs, and abs. They have extremely low body fat, toned lean muscle mass, and no fluid retention.

However, poor practices in bodybuilding and shredding might cause serious health issues and shorten the lifespan of bodybuilders. Therefore, we must understand and mitigate the risks of participating in these activities.

The most significant risks are the potential for injury and cardiovascular issues. Lifting heavy weights can strain the heart, joints, muscles, and nerves, leading to injuries and cardiovascular and neuromuscular problems.

As global participation in bodybuilding increases and healthcare providers play a more active role in monitoring bodybuilder health, the researchers highlighted the need to identify how numerous factors associated with bodybuilding ultimately influence short- and long-term health and mortality rates.

These researchers discussed them in this paper in detail. They also mapped the factors to relevant health conditions in a diagram you may review at this link. It shows an educative visual representation.

None of the centenarians in my circles practiced bodybuilding or shredding, even though they had great bodies in their younger years. But then the good news is that a handful of sensible bodybuilders lived up to the mid-80s and even late 90s, as listed in this resource.

Takeaways

If your goal is health, fitness, and a defined body, bodybuilding and shredding might not be the only option to achieve these goals.

However, there is nothing wrong with pursuing these goals if you follow the principles of holistic health, considering the fundamental requirements of the body and mind.

The critical principle is that anything in extreme amounts can overstress the body and break the necessary balance.

Therefore, it is wise to set realistic goals and achieve them gradually and incrementally by listening to the subtle signals of the body and mind.

While stimulating the body is needed for growth and maintenance, rest and recovery are equally important. Muscles only grow during the rest period, not while working out.

The key to gaining a defined body is increasing lean muscle mass (anabolic) and lowering visceral fat (catabolic). Thus, a balance of anabolic and catabolic processes is vital.

Exercise is only one aspect of fitness and a defined body. Other lifestyle factors such as a healthy diet, restorative sleep, fun, and effective stress management are crucial to achieving these goals. Therefore, we must approach fitness holistically, considering physical and mental health.

Thank you for reading my perspectives. I wish you a healthy and happy life.

To inform my new readers, I wrote numerous articles that might inform and inspire you. My topics include brain and cognitive function, significant health conditions, longevity, nutrition/food, valuable nutrients, ketogenic lifestyle, self-healing, weight management, writing/reading, science, technology, business, and humor.

I compile my health and wellness stories on my blog, EUPHORIA. My posts do not include professional or health advice. I only document my reviews, observations, experiences, and perspectives to provide information and create awareness.