TB12 method

TB12 is the health and wellness system developed by Tom Brady and his longtime body coach, Alex Guerrero. It emphasizes longevity, injury prevention, and peak performance through a combination of diet, exercise, hydration, sleep, and pliability training. Here’s a breakdown:

Diet (TB12 Method)

The TB12 diet is a mostly plant-based, anti-inflammatory approach with some lean protein. It’s not strictly vegan, but it limits processed foods, sugar, and certain inflammatory foods.

• 80% plant-based, 20% lean proteins (chicken, fish, grass-fed beef)
• No dairy, no gluten, no refined sugar
• Avoids nightshades (tomatoes, eggplants, peppers, potatoes) due to supposed inflammation concerns
• Lots of water—at least half your body weight in ounces per day, ideally infused with electrolytes
• Alkalizing foods like leafy greens, nuts, and some fruits
• Minimal alcohol and caffeine (Brady reportedly avoids both)

Exercise (Pliability + Strength Training)

TB12 focuses on a mix of pliability, resistance training, and functional movements rather than heavy lifting.

• Pliability training (soft-tissue work with bands, resistance training, and deep-tissue massage to keep muscles long and elastic)
• Bodyweight and band resistance exercises rather than heavy weights to avoid muscle stiffness
• Core stability and mobility work for functional strength and injury prevention
• Active recovery (foam rolling, massage, hydration)

Sleep & Recovery

Brady is serious about quality sleep as a key part of performance.

• At least 8-9 hours of sleep per night
• Strict bedtime (usually around 8:30-9 PM)
• Cool, dark, and quiet sleep environment
• No blue light before bed (limits phone and TV use)
• Early wake-up (typically around 5:30 AM)
• Hydration before sleep (but not too much to avoid bathroom trips)

Takeaways for You

• You already focus on strength training and running, so adding pliability work (band exercises, massage, and foam rolling) could help recovery.
• You’re aiming to lose weight while preserving muscle, which fits with TB12’s lean protein and anti-inflammatory approach.
• Hydration is a big deal for both TB12 and endurance training—keeping electrolytes balanced can help.
• Sleep discipline (consistent bedtime and limiting screens) could optimize recovery.