This month, Tom Brady turns 48. And while his 23 years in the National Football League and successful business ventures are more than exceptional, there is something more that makes him stand out. 

Tom has mastered the one game we are all playing: Longevity. 

Twenty-three years in one of the more brutal sports associations in the world is extremely uncommon. Number 12 not only went the distance, he made it look easy.

Central to his success are the lifestyle and nutritional habits that have inspired the TB12 brand. 

Sleep, hydration, plant-first nutrition, regimented training and recovery, and targeted supplementation have all proved to be crucial aspects to Tom’s success. 

This month, while he celebrates the turning of the calendar, we pull back the curtain, revealing some of the details (and science) behind Tom’s success.  

Sleep 

Tom has always been a proponent of sleep. Multiple interviews have focused on his strict sleep routine, revealing that he gets roughly nine hours of sleep per night. 

But to Tom, it is more than just hours clocked. He also takes extra steps to ensure that he gets the most out of his sleep. Tom’s bedroom is a sleep haven, a cool, quiet, dark place where sleep is the only focus, all scientifically documented requirements for optimal sleep performance (source).

Sleep is foundational to longevity. A 2021 review fully illustrates the interaction between cellular stress and sleep, noting its integral role in cellular repair and recovery processes. 

Hydration 

Tom has been cited as crediting hydration status as one of the most important “amplifiers” of the TB12 method, especially since it is one of the easiest aspects of the lifestyle. 

He works to follow the TB12 Hydration Guidelines, starting his day with 20 fl oz of water, drinking at least half his body weight throughout the day, and sprinkling in electrolytes when necessary. 

Hydration plays a foundational role in longevity. A 2023 study examining the relationship between hydration status and biological aging determined that those with lower hydration statuses had greater odds of being biologically older than their chronological age. 

Seen another way, dehydration is linked to faster aging. 

Plant-First Dieting 

While number 12 is not a vegan or vegetarian, he does boast that his plate is 80% organic plant-based foods, with the remaining 20% consisting of lean animal products. 

By focusing on a plant-first diet consisting of whole foods, Tom truly unlocks a game-changer in the game of longevity. First, plants are an excellent source of nutrients and compounds like fiber, phytonutrients, minerals, and vitamins that support every aspect of health and performance. 

Processed foods are often found to be the complete opposite, stripped of precious nutrients and compounds while hindering metabolic processes within the body, which can negatively affect performance and health markers. 

One 2010 study from Food and Nutrition demonstrated that consuming a meal consisting of processed foods dropped post-prandial energy expenditure by 50% compared to a whole-food meal of the same makeup, implicating potential increases in fat mass and decreases in longevity (source). 

Structured Training and Recovery

Structured exercise and recovery have been a regular staple of Tom’s life, but not for the reasons that you might think. Yes, exercise enhances physical performance without question. But, it has also been shown to be linked to longevity, especially when looking at muscle quality. 

When looking at the association between muscle mass and longevity in older adults, a 2015 study found that those with lower muscle mass had greater odds of living longer. These findings are amplified in a 2022 editorial calling to attention not only the importance of muscle mass but also strength performance.   

Maintaining quality muscle mass is a balance between training and recovery. While the body needs stressors for stimulation, it also needs to be able to completely recover from that stimulation. Deliberate structuring of these two together allows for this balance to be maintained and longevity to be supported. 

Targeted Supplementation

Depsite his regimented nutrition protocol, Tom knows that there are still areas where he can do better. That is why he leans on the addition of supplements to make sure that he is getting all the nutrients he needs. 

Ashwagandha, one of the key ingredients in TB12’s Perform, has been shown to support multiple aspects of men’s health. Most notably, ashwagandha has been shown to support physical performance (source) while balancing hormonal profiles and stress (source).

Curcumin is another staple supplement in Tom’s lineup. This powerhouse ingredient has been shown to promote recovery by helping to maintain healthy inflammatory pathways and fight free radicals in the body (source), two pivotal needs for promoting longevity. 

Longevity is a game we can all win. It just takes knowledge and discipline. By taking a few plays out of Tom’s playbook, you too can celebrate the turning of the calendar for years to come.