Tom Brady is a highly successful American football player known for his longevity in the sport, with an exceptional seven Superbowl wins. He credits his sustained peak performance to his healthy diet and exercise regimen, which he detailed in his 2017 book, The TB12 Method. The book outlines Brady’s 12 principles of performance, focusing on training, healthy living, sleep, cognitive fitness, and nutrition.
The TB12 diet is largely plant-based, with about 80% of the foods being plant-based and 20% animal-based. Brady incorporates smoothies made with pea protein and almond butter into his day to meet his protein goals. Eggs are also included in the diet for their protein and immune supporting nutrients. Even pizza is allowed on the TB12 diet, as long as it’s made with a cauliflower crust and topped with vegetables.
The TB12 diet encourages the consumption of whole, real foods and discourages processed foods, trans fats, and added sugars. Specific food recommendations include sweet potatoes, red peppers, nuts, carrots, and berries for their immune supporting nutrients. Alcoholic beverages and caffeinated drinks are linked to dehydration, which is associated with inflammation. The diet aims to reduce unnecessary inflammation and improve energy levels.
TB12 advocates for hydration, with an emphasis on electrolytes and drinking half of your body weight in ounces of water daily. The diet focuses on getting enough fiber, eating balanced meals, regular exercise, and building healthy lifestyle habits such as meditation and foam rolling. Unlike fad diets, TB12 prioritizes health and performance over achieving the ideal body.
Despite the health benefits of the TB12 diet, critics raise concerns about the high cost of ingredients and supplements, restrictions on nightshade plants, lack of scientific evidence supporting health claims, and the difficulty of following a diet that excludes convenience foods. While the diet offers a foundation for a healthy eating plan by emphasizing fruits, vegetables, whole grains, nuts, and seeds, it may be challenging and expensive to follow long-term. Ultimately, the TB12 Diet may provide some health benefits but does not guarantee results.
