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

by Tom Brady

When I was younger, I had a horrible diet! I ate processed meats, peanut butter and jelly sandwiches on white bread, muffins, doughnuts, hot dogs, nachos with cheese out of a tin can, breakfast cereal—you name it. I rarely drank water; I mostly drank milk, juice, and soda.

Calcium is a mineral naturally found in the soil. A whole food, mostly plant-based diet can supply your daily calcium needs.

CHICKEN BURGERS WITH RADISHES

ROAST CHICKEN WITH PUMPKIN AND BRUSSELS SPROUTS

BRADY BOWL This recipe is quick and easy to prepare, but still combines a variety of delicious flavors and interesting textures.

AVOCADO ICE CREAM This modern interpretation of ice cream is just as delicious but much healthier. Try topping with coconut flakes, cacao nibs, or toasted almonds. MAKING AVOCADO ICE CREAM 1 avocado (ripe and soft) 1/2 cup raw cashews 1/2 cup coconut meat (from young coconuts) 1 1/2 cups dates (pitted) 1 cup raw cacao powder 1 1/4 cups water

just as important to creating a healthy inner environment are our thoughts, emotions, and attitudes. Are they positive or negative? Does it matter whether you eat and drink well if your thoughts are angry or you go around feeling like a victim?

In so many ways, the worst experiences I’ve had in my life have been my best experiences, because I learned the most—and learning turns everything into a positive.

If, like me, you’re serious about your peak performance, you need to work hard at the things that are within your control: your work ethic, how you treat your body, and your attitude. Especially your attitude. Things happen sometimes that I don’t welcome or want, but I make the choice to remain positive. That is something within my control. I don’t like to focus on negatives or to make excuses. I am never a victim. I gain nothing if I get angry or frustrated. You can make life a lot harder for yourself by focusing on negative things in your path or making excuses for why things didn’t go your way. Or, you can refuse to take things personally, let them go, learn from them, and become the best version of yourself. It’s a choice. It’s actually your choice. If I throw an interception or have a bad day or make a bad business decision, by staying in that place I will just make things worse. Wisdom, someone said, is about knowing the difference between the things you can control and the things you can’t.

Regardless of your age or condition, your brain will stay healthier and function better if you regularly do brain exercises.

During the deep sleep phase, your body can recover and repair itself. During the REM, or rapid eye movement, stage of light sleep, dreaming helps our brains eliminate any stored stress and tension.

Don’t eat right before bedtime. Too much alcohol and caffeine can also cause sleep problems, so be careful about their role in your life. The last thing I eat at night is dinner—and if I ever eat dessert, I try to do it after lunch, so the excess sugar won’t keep me up at night.

If it’s night and you’re feeling awake, try drinking herbal tea anywhere from forty-five minutes to an hour before going to bed.

Stay cool—the ideal temperature in your room should be around 65 degrees Fahrenheit, or 18.5 degrees Celsius. I like my room cool, dark, and as quiet as possible to make sure I get a great night’s sleep.

Keep your bedroom clean, and make sure it gets enough fresh air. Contaminants like animal dander and dust can interfere with proper breathing and sleep. Consider putting a plant in your bedroom, as plants create moisture, filter out carbon monoxide and other chemicals, and pump more oxygen into the environment. You might also invest in a negative ion generator.

bioceramics have a vibration frequency and give off a form of energy known as far infrared rays. These FIRs are able to penetrate the skin up to 1.5 inches, stimulating muscles, bones, and tendons. Studies show that FIRs help relieve chronic pain, increase rates of muscle repair and cell oxygenation, and—not least—reduce muscle inflammation, as well as increase overall energy.

We all naturally age. But here’s the question: what does it mean to naturally age? There are so many things people do to accelerate their own aging process that we’ve created assumptions around what we expect our bodies to look like year after year.

When you incorporate pliability into your strength and conditioning regimen, along with hydration, nutrition, supplementation, rest, and recovery, I promise you’ll be on your way to living the best, healthiest, most productive, most durable life possible.

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.