The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance

by Tom Brady

1. Incorporate pliability as the missing leg of your strength and conditioning regimen. Balance your inner environment to absorb and disperse the forces in your life. 2. Hydrate, hydrate, hydrate. Drink at least one-half of your body weight in ounces of water with electrolytes every day, and more if you can. Optimal pliability cannot be achieved without proper hydration. 3. Reduce or eliminate your intake of caffeine, soda, and alcohol. All three can be dehydrating. If you drink coffee, soda, or alcohol, rebalance your hydration by drinking two glasses of water with electrolytes for every one of these beverages you consume. 4. Focus on eating real food, preferably organic and mostly plant based. 5. Eat some daily percentage of your vegetables raw—that is, uncooked. 6. Shop and eat locally as much as possible. Most supermarket foods have traveled long distances and been frozen and thawed before reaching the shelves. 7. Try to limit and possibly eliminate foods that cause chronic inflammation, including fast foods, processed foods, and the five W’s: white bread, white pasta, white potatoes, white milk, and excess white salt. 8. Supplement your dietary regimen by taking at minimum a multivitamin and a B complex. 9. Supplement with protein powder or a protein bar to help your body rebuild and rejuvenate, especially after workouts—and snack when hungry throughout the day. 10. Take time to recenter yourself every day, whether it’s through meditation or just by doing something yo...