TB12 Frequently Asked Questions

What is the TB12 Method?

Together with his Body Coach Alex Guerrero, Tom Brady has developed a way to keep his body performing at any age with healthy habits centered around the concept of pliability. If you’re like us and are continually wowed by Tom’s wizardry every Sunday, pliability and the TB12 Method are his “secret sauce.”

Pliability is when something bends easily but doesn’t break — a concept Tom Brady has deployed on the field. Pliability allows muscles to move easier with less restriction. This shortens recovery time and allows you to perform pain-free. The TB12 Method is not a diet — it’s a holistic approach to healthy living that includes ways of picking up healthy habits in nutrition.

What is the TB12 Diet?

The TB12 Diet isn’t a diet in the traditional sense but a guideline for a leading healthier and more prosperous lifestyle. While its scope extends beyond the kitchen, fundamental principles guide the kinds of food that end up on Tom Brady’s plate — one of them is to eat primarily plant-based, a practice he calls “commonsensical.”

Tom Brady’s meals are roughly 80 percent plant-based and 20 percent animal-based, although this changes depending on the season. Tom eats a majority of plant-based foods for a simple reason: fruits and vegetables are super high in nutrients, fiber, and enzymes. These are all important tools that professional athletes utilize to fuel their bodies.

But that doesn’t mean Tom never eats meat. Tom believes in balance, which in turn means eating meat in smaller portions and maximizing his plant-based intake. This would look like a smoothie with fruit, vegetables, and nuts and a meal centered around lean protein such as chicken or fish.

If you want to fuel your body as Brady does, it’s not hard — it just takes practice, the right attitude, and some adjustments. Over 82,000 passing yards and 624 career touchdowns later, the guy must be doing something right.

Who is Tom Brady's TB12 partner?

TB12’s key to success is the long-lasting and strong relationship between Tom and his Body Coach Alex Guerrero — AKA, the man behind TB12.

Their partnership began with a simple conversation between two friends about helping people strive for greatness. Later, Alex and Tom opened the first TB12 facility in Foxboro, Massachusetts, in 2013 and have watched its impact skyrocket.

Alex bases the TB12 Method on his own experience: The special and unique bond he formed with Tom Brady.

They have both grown and learned from each other, which is something Alex hopes can happen with every TB12 Body Coach and their respective clients.

Who Is Alex Guerrero?

Alex is a family man who has proudly been married to his wife Alicia for 32 years and has raised four children together — and now has two grandchildren. Everything Alex has accomplished in his life is owed and dedicated to his family — and he believes in using the same methods to grow together at TB12.

What is pliability?

You’re probably familiar with the phrase “bend but don’t break.” Basically, that’s what pliability is: teaching and training your muscles to bend, stretch, and perform — but not break. Pliability trains your muscles to absorb rather than reject the force of daily use so you can keep your body performing and injuries less frequent.

You use your muscles every day. Inevitably, they begin to break down. This results in soreness, stiffness, and injuries becoming more common — especially in athletes. Once pliability becomes more common, your muscles will be longer, more resilient, and able to move without restriction. Shorter muscles won’t move as flexibly and will cause injury more often.

Most athletes are familiar with the struggle of rehabbing from an injury. Tom Brady is no exception, as he often struggled with his physical health — specifically avoiding injuries — early on in his NFL career. However, once he found future TB12 co-founder Alex Guerrero, he was introduced to the concept of pliability.

What is a body coach?

A TB12 Body Coach is your partner in your fitness journey, helping you perform your best and recover according to a comprehensive plan they’ll design to fit your personal needs. Every TB12 Body Coach has over 500 hours of training, 750 hours of pliability treatment, and a unique and adaptive approach to dealing with, recovering from, and preventing injuries.

A TB12 Body Coach is so much more than just a trainer and a physical and massage therapist.

Every Body Coach comprehensively understands the human body and how it performs athletically. They are experts in every sense of the word on how the body performs and recovers.

Each TB12 Body Coach will help you develop your own version of the TB12 method — one that will help you, and only you, reach the top of your game.

TB12 co-founder Alex Guerrero knows how important the relationship between the client and their Body Coach is — and TB12 is dedicated to shaping that same type of friendship and teamwork that has allowed him and Tom Brady to be so successful on and off the field for the last 13 years.

Where is TB12 located?

You can find independently run TB12 locations in:

Flagship Foxboro: 240 Patriot Pl, Foxborough, Massachusetts 02035

Flagship Boston: 699 Boylston St, Boston, Massachusetts 02116

Flagship Tampa: 4809 N Armenia Ave Suite 230, Tampa, Florida 33603

TB12 has also partnered with these locations:

Partner Location NYC @ Equinox:

  • 74th Street - 1429 2nd Ave, New York, New York
  • 10021 Columbus Circle - 10 Columbus Cir New York, New York
  • 10019 Hudson Yards - 32 Hudson Yards, New York, New York 10001

Partner Location Vincera Institute: 1200 Constitution Ave, Philadelphia, Pennsylvania 19112

Partner Location HSS Florida: 300 Palm Beach Lakes Blvd, West Palm Beach, Florida 33401

Who owns TB12?

Both NFL quarterback Tom Brady and his personal Body Coach Alex Guerrero are proud co-founders of TB12.

Alex has been working with Tom closely for the last 13 years. They’ve been together through three Super Bowl rings, the birth of Tom’s children and Alex’s grandchildren, and now the creation of TB12.

As TB12 continues to grow, the relationship between Tom and Alex has only gotten stronger. The lessons and experiences they’ve learned together are proudly displayed through the hard work of all TB12 Body Coaches and everyone involved in making TB12 possible.

How much sleep does Tom Brady get?

Tom prioritizes getting at least 8 hours of sleep every night. He’s normally up at 6 am and asleep between 9-10 pm.

It’s no secret that the G.O.A.T follows an explicit — but not strict — set of guidelines in terms of his diet and daily routine in order to remain at the top of his game.

From his 6 am electrolytes to his vegetable-heavy meals, Tom is the type of guy who likes to stick to a routine once he has one that works — and it seems like this one has worked out pretty well for him.

Tom is always preaching about the importance of hydration, meal balance, and, of course, sleep. Aside from post-Super Bowl parades. Being rested is one of the biggest keys to having a successful day, and nobody knows this more than the G.O.A.T.

What happens at a TB12 session?

When you arrive at a TB12 facility, a Body Coach works to figure out what routine works best for you. If you’re recovering from an injury, TB12 Body Coaches work with you to identify and solve the problem that is plaguing your recovery or performance.

During a normal session, your Body Coach will introduce you to the wonders of pliability, guide you through strength and conditioning exercises, and give you guidelines on how you can live a healthier lifestyle.

Through these sessions, your Body Coach becomes your expert consultant on all aspects of your performance and recovery. They are there to help you get rid of your pain and perform at the top of your game.

What does TB12 offer?

TB12 is a performance and recovery center that offers you a unique opportunity to learn the inner workings of how the G.O.A.T trains. Our Body Coaches personalize the TB12 Method for you so you’re at the top of your game.

In addition to performance and recovery techniques and training, TB12 Body Coaches offer helpful advice that betters your cognitive health and eating habits.

The TB12 Method is on full display at every TB12 Performance and Recovery Center.