Tom Brady knows a thing or two about longevity.
The NFL icon won a record seven Super Bowls during his 23-season career at the highest level.
In the history of professional sports, few athletes can say they dominated their chosen field for nearly a quarter of a century.
However, Brady, who had a storied career with the New England Patriots and Tampa Bay Buccaneers, certainly can, with much of his success attributed to his performance off and on the field.
It’s a big reason he still looks as good as he does at 46, and he recently wowed fans on Instagram by snorkeling with his kids at Thanksgiving.
TB12 method
The 46-year-old introduced the world to the Tom Brady Diet, also known as the TB12 Method, in his 2017 book.
Brady attributes his consistently high performance to the outlined approach and insists that following its guidance can help boost energy levels, minimize inflammation and reduce the risk of injury.
The TB12 Method details the former quarterback’s holistic approach to health and fitness, focusing on “a series of healthy daily habits spanning five pillars: flexibility, nutrition, hydration, movement and mental health.”
“The regime I followed was a mixture of Eastern and Western philosophies,” Brady wrote. “Some of these principles have been around for thousands of years. “My nutritional regimen may seem restrictive to some people, but to me, eating in any other way just doesn’t feel natural. “
An important aspect of the TB12 approach is indeed a diet that is primarily plant-based and encourages the consumption of a variety of nutritious, anti-inflammatory foods.
Brady is not a vegetarian. “When people ask me if I am a vegetarian or a vegetarian, I tell them no, absolutely not,” he says on his website. However, the roughly 80-20 split leans toward green vegetables, and when he eats meat, he eats grass-fed, local, organic meat.
However, TB12’s diet is notoriously strict. Organic fruits, vegetables, nuts, seeds, whole grains, legumes, organic meats, wild-caught fish and seafood are preferred, but other foods that may cause inflammation, such as refined carbohydrates and saturated fats, are preferred. No.
These include: alcohol, breakfast cereals, caffeine, condiments such as ketchup and barbecue sauce, juices, frozen meals, chips, cookies, sugary snacks, white pasta, white bread, butter, cheese, milk, frozen meals and Processed meats like pepperoni.
However, despite the strict dietary precautions, as he’s gotten older, Brady has learned to enjoy cheat meals without being too hard on himself.
“If I want to eat bacon, I’ll eat a piece of it. Same thing with pizza. You should never limit what you really want. We’re human beings and we’re here for our whole lives,” the five-time Super Bowl MVP told Men’s Health Magazine.
The Brady Method is also built on many other core principles. These range from drinking 20 fluid ounces of water with electrolytes first thing in the morning, drinking at least half your body weight in water each day, stopping eating when you are 75% full to “enhance digestion,” and making dinner a regular meal of the day. Minimize meals and avoid large meals a few hours before bed.
Brady is also a big proponent of drinking plant-based protein powders to fuel your workouts, supplement vitamins and minerals like vitamin D, omegas and multivitamins, and consume them in high-calorie, high-protein, high-fat smoothies or shakes. Adequate vitamin sleep (he tries to sleep nine hours a night between 9pm and 6am).
If you thought he was more relaxed in retirement, his Thanksgiving trip should show you otherwise.
“I think I’m actually more disciplined now,” he told Stephen A. Smith, explaining that having more planned food, hotel food, made it easier for me to slip up.
A typical day in the life of Tom Brady
According to the TB12 Method’s website, a typical day for a 15x pro bowler looks like this:
6 a.m.: Upon waking, drink 20 ounces of water to replenish electrolytes and nutrients. Afterwards, a high-calorie, high-fat, high-protein smoothie containing bananas, blueberries, nuts and seeds is often served.
8 am:Daily training sessions. Every 20 minutes throughout the workout, he drinks more water with electrolytes.
11 a.m.: After training, drink a scoop of plant-based protein powder in almond milk for energy.
12 o’clock noon: Lunch, usually a piece of healthy protein, such as fish, and plenty of vegetables, including whole grains and dark leafy greens.
Afternoon tea snacks: The rest of the day, Brady will snack on nuts and seeds, plus two to three protein shakes.
dinner: Plant-rich stuff and a piece of organic meat.
Evening snack: A steaming cup of bone broth.
9 pm:bed
As with any diet, there are pros and cons to Brady’s approach
Since entering the mainstream in 2017, the TB12 method has gained a host of celebrity endorsements.
Brady’s former Patriots teammate Rob Gronkowski also follows this approach, as does Minnesota Vikings quarterback Kirk Cousins.
According to Healthline, the TB12 approach has many potential health benefits. In addition to helping people lose weight, studies have shown that the diet can also help reduce the risk of stroke, heart attack, and death from heart disease. It may also reduce the risk of metabolic syndrome and help prevent type 2 diabetes.
However, others criticize this approach, claiming it has no solid scientific basis, is expensive, relies too heavily on supplements, and may have difficulty meeting the protein needs of some people, including athletes.
Regardless, it seems to be working for Brady.
He’s approaching 50 years old and the “greatest of all time” consensus is looking better than ever.