I tried Tom Brady’s TB 12 Method diet. Here’s what happened.

Ever heard of the TB12 diet? It’s the eating plan made famous by NFL legend Tom Brady—yes, the same Tom Brady who racked up seven Super Bowl wins and played elite-level football into his 40s. He even stuck around the league until he was 45 (finally retiring in 2023). People can’t stop talking about how he managed to stay in such incredible shape for so long, and his diet is one big reason.

I decided to try the TB12 (or “Tom Brady”) diet a few years back when I was looking to shake up my fitness routine. I’ve stuck with certain parts of it to this day because it made a real difference for me.

Below, I’ll walk you through exactly what Tom Brady’s diet looks like and share my own results and thoughts on it. We’ll also dig into the science behind it so you can decide if it’s for you.

A Quick Update on Tom Brady’s Diet

Tom Brady is famously open about how he maintains such a high level of performance—he literally wrote the book on it: The TB12 Method.

Even though he’s retired now, he’s still in phenomenal shape. His approach might seem strict at first, but it’s built on principles that have been around for centuries (he loves blending Eastern and Western ideas on health and wellness).

When I first tried the TB12 diet back in 2019, I kept a journal of how I felt and what I ate. I’ve maintained a few of his diet habits ever since, and I’m convinced they’ve helped me stay healthier and more energetic. Some parts of his method might be too strict for some people, but overall, it emphasizes whole foods, balance, and hydration—things that never go out of style.

Here’s how Brady sums it up:

“The regimen I follow is a mix of Eastern and Western philosophies… Some of these principles have been around for thousands of years. My nutritional regimen may seem restrictive to some people, but to me it feels unnatural to eat any other way.”

So let’s break down what a typical TB12 day looks like.

Morning Routine

Brady usually wakes up around 6 a.m. and immediately drinks about 20 ounces of water (roughly 2.5 cups) with electrolytes. He’s huge on hydration, often sipping 12 to 25 glasses of water a day (always with his TB12 electrolytes added, of course).

After the Big Glass of Water

He makes a smoothie that includes blueberries, bananas, seeds, and nuts. It’s designed to be high in fat, protein, and calories—basically nutrient-dense fuel to start the day. Then he works out at around 8 a.m., drinking more electrolyte-infused water during exercise.

Post-Workout Shake

Right after finishing up, he has a protein shake (again, using his own TB12 protein powder). Brady insists you should have this shake within 20 minutes of exercising:

“Wait any longer and your body will begin seeking its own protein sources and start tearing down muscle you’ve just built.”

My Experience (Morning)

• Water First Thing: Drinking a big glass of water after waking up was surprisingly refreshing. It’s a simple habit that makes sense—you’re rehydrating after hours without fluids.
• Smoothie: I replaced nuts with seeds (I’m allergic to nuts), and it was still delicious and filling.
• Workout and Protein: I felt good energy levels throughout my workout, thanks to all that hydration. The post-workout shake definitely helped, especially on days when I was running and lifting.

Afternoon Routine

Brady eats lunch around noon—often fish paired with plenty of veggies. He sticks to a few main principles:

1. Don’t combine proteins with carbs (like bread or potatoes) in the same meal.
2. Combine protein or carbs with vegetables to aid digestion.
3. Follow an “80/20” alkaline diet, limiting acidifying foods (like white rice or white bread) to about 20% of meals and focusing on alkalizing foods like sweet potatoes for the other 80%.
4. Avoid mixing fruit with other foods, since he believes it disrupts digestion.
5. Skip drinking water while eating to avoid diluting digestive enzymes.

Between 2 and 5 p.m., if Brady needs a snack, he’ll grab a banana, apple, or protein shake (and, of course, more electrolytes).

My Experience (Afternoon)

• Lunch: By noon, I was hungry (the smoothie and protein shake only held me over for so long). I’d have chicken, pork, or fish with heaps of vegetables. Early on, I was starving by midday, but after a week, my body adjusted.
• Snacks: Having a banana or protein bar in the afternoon was enough to keep me going. I also kept drinking water with electrolytes throughout the day, which meant lots of bathroom breaks, but my energy never seemed to crash.

Evening Routine

Brady eats dinner around 6 p.m. Again, it’s a veggie-packed meal with some form of lean protein. He’s also said he doesn’t drink alcohol or eat dessert, though he does recommend trying his famous avocado ice cream if you need a sweet treat.

My Experience (Evening)

• Dinner: I pretty much replicated lunch—meat and veggies. If I was still hungry, I’d just increase the portions.
• Protein Shake: I’d have another shake at night to help with satiety. It really killed any late-night hunger pangs.
• Alcohol: Brady stays away from it entirely, but I enjoy the occasional beer. If you do too, just remember to hydrate more.

Results and Takeaways

• Weight and Muscle: I lost about 1 kg in a week and felt stronger in the gym, likely due to consistent protein intake.
• Energy: My usual afternoon slumps disappeared by around day 10. The hydration focus really seemed to help.
• Digestion: The protein shakes did make me gassy, which was annoying for my partner (sorry!). But that’s part of the deal.
• Lifestyle: Overall, this diet is balanced, focusing on whole foods, healthy fats, and lots of hydration. If you can stick with it, the benefits are pretty solid—but you might find it strict if you love carbs and sweets. I’ve continued many of its habits (especially the morning water routine, frequent smoothies, and an emphasis on lean protein + veggies).

Why It Works

There’s real science behind eating whole, nutrient-dense foods and staying properly hydrated. Combining quality proteins with vegetables is a time-tested approach to good health. Limiting processed carbs and sugary treats can help control blood sugar, manage weight, and reduce inflammation. Brady didn’t invent these principles, but he definitely popularized them in the sports world.

Bottom Line

If you’re looking to up your nutrition game, the TB12 diet is a solid template. Yes, it might feel restrictive to cut out certain food groups and ramp up your water intake, but you can always adapt it to fit your lifestyle. Start small—maybe just try the morning water, a healthy smoothie, or a better protein/veggie combo at lunch. Even these small steps can make a noticeable difference.

Whether you go all-in on Tom Brady’s exact regimen or just pick and choose the parts that work for you, focusing on better nutrition and hydration is a move you won’t regret. In the end, like Brady says, “it’s always about balance.”

Good luck—just remember to keep that blender handy, stock up on fresh produce, and have plenty of water on hand. You’ll feel the difference before you know it!