Diet Fitness Inflammation Nutrition

How Tom Brady Applies His TB12 Method to Battle Inflammation

Tom Brady applies his TB12 Method to his diet to alleviate or prevent inflammation.

The Patriots are going to the Super Bowl this year and the question everyone is asking is, “How is Tom Brady doing it?” Considering his age and long football career, Tom Brady is unbeatable. The famous athlete attributes this all to his TB12 Method, which he describes as:

The TB12 method isn’t just a training regimen — I see it as a holistic lifestyle. It’s built upon truths and principles that underpin what we do every day at the TB12 Sports Therapy Center in Foxborough. The principles below make up the foundation of what we at TB12 believe is the optimal approach to exercise, training, and living a life of vitality. Any one of these principles can be taken alone, of course. But their effect is cumulative: the more you can incorporate, the better your results will be. We don’t view the body as an assortment of parts. It’s a connected system that functions as a whole, and you should treat it that way.

One of the principles Brady discusses in his book, The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance, is Healthy Nutrition.

No matter how much we exercise, we can’t make considerable progress without fully embracing proper nutrition. And, if you are training like Tom Brady, you need to rely more on nutrition to lessen the effects of inflammation as much as possible.  You can’t just eat whatever you want and not feel the effects on your body.

In a sport as highly intensive as football, lowering inflammation can be hard due to the high impact intensity of the sport. Inflammation, in general, is a necessary part of the recovery process when you are exercising. Professional athletes like Tom Brady tend to push their bodies too hard. With too much inflammation, you can reverse your progress and are more prone to injury.

To make matters worse, if you don’t develop a way to reduce the inflammation, you can develop chronic inflammation. This is not something Brady can afford. One of the ways he focuses on reducing inflammation naturally is by improving his diet.

Tom Brady emphasizes eating these foods for optimum health:

  1. Eat as much real, organic, and local food as you can.
  2. Focus mostly on vegetables.
  3. Eat foods that are in season.
  4. Consume essential fatty acids.
  5. Pick foods high in fiber.

Limit or Avoid These Foods to cut inflammation:

  1. Avoid Dairy if you can.
  2. Reduce Salt.
  3. Limit Nightshades.
  4. Reduce or eliminate Alcohol.

Tom Brady’s diet is similar to the popular Mediterranean diet. The diet is known for being anti-inflammatory as well as heart healthy. It’s a diet that focuses on adding heart-healthy fats like omega-3 fatty acids. It also focuses on plant-based foods like legumes. Omega-3 fatty acids, in particular, get a huge stamp of approval from Brady as “natural anti-inflammatories.” Omega-3s are important enough that he brings them up as an essential supplement later on in his book. Both diets focus on foods that can help reduce inflammation and contribute positively to our health.


Are you interested in hearing more about how Tom Brady takes care of his body? Go on over to his website and check it out.

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