Peak Performance: The TB12 Method of Tom Brady

Change for the better to be the best version of yourself. The goal isn't just better training, it's better living.

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 1/2 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/eliminate caffeine, soda and alcohol. All 3 can be dehydrating. If you drink them, rebalance your hydration by drinking 2 glasses of water with electrolytes for every one of these.
4. Focus on eating real food, preferably organic and mostly plant-based.
5. Eat some daily %age of your vegetables raw--i.e., 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/possibly eliminate foods that cause chronic inflammation--fast foods, processed foods, and the 5 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 of just doing something you love. This is an important part of rebalancing your inner environment.
11. Our brains are our control centers. Never lose track of the importance of brain fitness. Practice plasticity-based brain exercises to keep your brain in optimal condition.
12. Get the appropriate cognitive rest by sticking to a regular bedtime and getting at least 8 hours of sleep every night. To ensure your body is working for you day and night, use TB12 functional apparel and sleepwear, with the latter increasing your body's oxygenation while you sleep. [Expensive ~$200 and probably not necessary.]

The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance – Sep 19, 2017.