Tom Brady, 45, Swears by These Healthy, Fit Habits

As you’d expect from an iconic quarterback, 45-year-old Tom Brady is total #goals when it comes to maintaining a healthy diet and impressive exercise habits. The Tampa Bay Buccaneers follow a blend of wholesome Eastern and Western philosophies, so keep reading to learn more.

“Some of these principles have been around for thousands of years. My diet may seem restrictive to some people, but to me it feels unnatural to eat any other way,” Brady reveals in his book The TB12 method (via Men’s health). He is not about eating unnatural foods like white bread, potatoes, french fries and chicken nuggets. Instead, he chooses organic foods that lower inflammation, according to Very well fit.

Brady starts each day getting his hydration with 20 ounces of H2O infused with electrolytes, Men’s health reports. Throughout the day, the celebrity drinks another 12 to 25 glasses of water. His super healthy food choices consist of the Tom Brady Diet (TB12 Diet), which is packed with protein and plant-based foods. He does not consume dairy, gluten, soy, sugar, trans fats, corn, soy, alcohol, coffee, MSG, GMOs and overly processed foods. He also excludes nightshade vegetables and fruits and is very particular about oils (via Very well fit).

alkaline foods

Tom Brady sticks to “alkalizing” foods, which include fresh vegetables. An example of a Tom Brady diet shopping list that will inspire your next trip to the grocery store? A tone of vegetables, such as spinach, kale, arugula, broccoli and cauliflower, along with organic lean protein, such as chicken, salmon and halibut. Nuts and seeds such as almonds, cashews, walnuts, flax seeds and chia seeds are also part of this eating routine. And of course, Brady consumes plenty of fruit, including grapes, bananas, pears, apples and blueberries. What are the seven-time Super Bowl champion’s game-day staples? A sandwich with jelly and almond butter, with a side smoothie.

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As for guilty pleasures, the soccer icon likes chocolate! And that’s not all. He shares Men’s healthh, “If I’m craving bacon, I have a slice. Same with pizza. You should never limit what you really want. We’re human, here for a life,” adding, “What’s changed when I’ve become older is now if I want pizza, I want the best pizza.”

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Tom Brady
Icon Sportswire/Contributor/Getty Images

Early to bed and early to rise, Brady goes to bed at 8:30 p.m. and is up around 5:30 a.m. to get in some healthy meals and his workout, according to Insider.

“I go to bed very early because I’m up very early. I think the decisions I make always revolve around performance improvement, if that makes sense. So whether it’s what I eat or what decisions I make or whether I drink or not drinking, it’s always football-centric. I want to be the best I can be every day. I want to be the best I can be every week,” he reveals.

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Related: Mark Wahlberg, 51, lives by these exercise habits

foam roller gym

Brady has been receiving tissue treatment once or even twice a day. This muscle endurance therapy helps his muscles perform at their best. The MasterClass explains that performing muscle flexion movements helps establish muscle tissue, ligaments, joints and connective tissue that can withstand regular use and recover seamlessly from impact.

According to Brady’s body coach, Alex Guerrero, massage, stretching and foam rolling once to twice a day are key to improving Brady’s tissue flexibility (via Insider).

Tom Brady on the football field
Justin K. Aller/Stringer/Getty Images

With the football season in full swing, Brady performs a nine-exercise training routine that increases conditioning and functional strength and speeds recovery. He explains to Men’s health of his regimen, “I know absolutely 100 percent that it works, and the reality is that I’m just a client living the teachings,” adding, Say I see a guy with hamstring pain. I think, His hip flexors are too tight; his hamstring is too tight. But the guy might say, ‘My hamstring must be weak; I need to do more hamstrings. It breaks me. I’m freaking out. I need this teammate on the field.”

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The TB12 workout consists of one main tool: TB12 Resistance Bands. It involves strength and conditioning training, pre-training and an active warm-up, along with exercises such as standing rows, band push-ups, core rotations, deadlifts, bicep curls, triceps extensions, deceleration lunges, banded shoulder presses and bands. squats, along with post-workout compliance (via TB12 Sports).

Brady says, “The TB12 method can benefit men and women of any age and any level of fitness or performance or ability. This is something that can help not only elite athletes but anyone and everyone who is willing to commit to living a life of wellness and well-being. vitality—casual athletes, weekend warriors, yoga practitioners, marathon runners, whoever.”

When it’s not football season? Tom Brady continues his training program so he is ready for next season, explains Men’s magazine“As you get older, [the game] becomes a little more challenging. So in the offseason I do, I try to do a lot of the things I do in the season. I always think if you want to be good at your job — my job is quarterback — that’s what you have to do.”


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