Skip to content

Tom Brady's Diet and Fitness Habits at 45 Are Pure Goals

Tom Brady's healthy habits make a total touchdown.

As you'd expect from an iconic quarterback, 45-year-old Tom Brady is total #goals when it comes to keeping up healthy eating and impressive fitness habits. The Tampa Bay Buccaneer follows a blend of healthy Eastern and Western philosophies, so keep reading to learn more.

"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," Brady reveals in his book The TB12 Method (via Men's Health). He's not about eating unnatural foods like white bread, potatoes, French fries, and chicken nuggets. Instead, he opts for organic foods that lower inflammation, according to Verywell Fit.

Brady starts each day getting his hydration on with 20 ounces of H2O that's infused with electrolytes, Men's Health reports. Throughout the day, the celeb drinks another 12 to 25 glasses of water. His super healthy food choices consist of the Tom Brady diet (the TB12 diet), which is jam-packed with high-protein and plant-based foods. He doesn't consume dairy, gluten, soy, sugar, trans fats, corn, soy, alcohol, coffee, MSG, GMOs, and overly processed foods. He also excludes nightshade veggies and fruits and is very particular with oils (via Verywell Fit).

Tom Brady swears by "alkalizing" foods that reduce inflammation.

alkaline foods

Tom Brady sticks to "alkalizing" foods, which include fresh veggies. A sample Tom Brady diet shopping list that'll inspire your next trip to the grocery store? A ton of veggies, like spinach, kale, arugula, broccoli, and cauliflower, along with organic lean protein, such as chicken, salmon, and halibut. Nuts and seeds like almonds, cashews, walnuts, flax seeds, and chia seeds are part of this eating routine as well. And of course, Brady consumes lots of fruit, including grapes, bananas, pears, apples, and blueberries. What are the seven-time Super Bowl champ's game-day staples? A jelly and almond butter sandwich, with a side smoothie.

As far as guilty pleasures are concerned, the football icon likes chocolate! And that's not all. He shares with Men's Health, "If I'm craving bacon, I have a piece. Same with pizza. You should never restrict what you really want. We're humans, here for one life," adding, "What's changed as I've gotten older is now if I want pizza, I want the best pizza."

Related: How Cole Hauser From "Yellowstone" Stays Totally Ripped

He sticks to an early-to-bed, early-to-rise routine.

Tom Brady
Icon Sportswire / Contributor / Getty Images

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

"I do go to bed very early because I'm up very early. I think that the decisions that I make always center around performance enhancement, if that makes sense. So whether that's what I eat or what decisions I make or whether I drink or don't drink, 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.

Related: Mark Wahlberg, 51, Lives by These Fitness Habits

He's received pliability therapy daily.

foam roller gym

Brady has received tissue pliability therapy once or even two times a day. This muscle resilience therapy helps his muscles perform their best. MasterClass explains that performing muscle pliability movements help establish muscle tissues, ligaments, joints, and connective tissues that can endure being used on a regular basis and recover seamlessly from impact.

According to Brady's body coach, Alex Guerrero, massages, stretching, and foam rolling one to two times a day are integral to enhancing Brady's tissue pliability (via Insider).

When football season is in full swing, Brady performs a nine-exercise fitness routine.

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

When football season is in full swing, Brady performs a nine-exercise fitness routine that boosts conditioning and functional strength and speeds up recovery. He explains to Men's Health of his regimen, "I absolutely know 100 percent that it works, and the reality is I'm just a client who lives by the teachings," adding, Say I see a guy who has a sore hamstring. I'll think, His hip flexors are too tight; his hamstring is too tight. But the guy might say, 'My hamstring must be weak; I must do more hamstring curls.' It crushes me. I freak out. I need this teammate on the field."

The TB12 workout consists of one main tool: TB12 Resistance Bands. It involves strength and cardio, pre-workout, and an active warm-up, along with exercises such as standing rows, banded push-ups, core rotations, deadlifts, bicep curls, tricep extensions, deceleration lunges, banded shoulder presses, and band squats, along with post-workout pliability (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's willing to commit to living a life of wellness and vitality—casual athletes, weekend warriors, yoga practitioners, marathon runners, anyone."

When it's not football season? Tom Brady continues his workout regimen so he's ready for the following season, explaining to Men's Journal, "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 believe that if you want to be good at what your job is—my job is being a quarterback—that's what you have to do."

Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa