BIG Nutrition: Insights from the TB12 Method


BIG Nutrition: Insights from the TB12 Method

The new Tom Brady book, the TB12 Method, is loaded with nutrition advice, some of which I can really get behind. He:

  • Emphasizes a need to eat mostly plant foods that are local, seasonal, organic when possible, and high in fiber. Specifically this means:
    • Eat mostly vegetables, fruits and whole grains and a wide variety of them.
    • Consume meat, chicken, and fish in limited amounts. Brady recommends eating “about a palm sized” portion, and when doing so, balancing that with two “palm-sized portions” of vegetables.
    • Eat foods that are high in omega-3 fatty acids (ALA, DHA, EPA), such as, fish, sardines, ground flaxseed, flaxseed oil, walnuts, pumpkin seeds, and canola oil.
  • Says that following ½ of his nutrition advice is better than none at all.
  • Reinforces that supplements, do just that, supplement a nutrient-dense diet and won’t make up for not eating nourishing foods. His supplement routine includes a multivitamin, vitamin D, B vitamins, antioxidants, fish oils, protein powder, trace mineral drops, and a probiotic.

Foods that he avoids includes processed food, refined carbohydrates (e.g., baked goods, candy), and trans fats. He also limits dairy, salt, nightshade plants (e.g., mushrooms, eggplant, tomatoes, potatoes, strawberries, bell peppers), caffeine, and alcohol. There is little to no scientific evidence to support limited consumption of nighshade plants, which he admits are antioxidant power houses, so he and I will just have to agree to disagree on limiting these.

In case you are interested in trying out some of Brady’s advice, the book offers hints of the products he now has for sale (e.g., electrolyte replacement drops, whey supplements, protein bars, snacks, and gear) as well as, plant-based recipes. He has also entered into a collaboration with Purple Carrot, a plant-based meal delivery service.

While nutrition science continues to evolve, one thing that the health community can support is Tom Brady, or anyone for that matter, championing more vegetables!

Nutrition Challenge Starting!

In case you missed, we have a nutrition challenge basing your needs on your lean body mass starting October 1! The test in this Saturday, September 30; sign up at BIG. The challenge goes through November 18! Can’t test in on Saturday? Contact me, [email protected], to set up a time to meet. It is about progress not perfection and muscles! So, join us in this challenge!

Happy and healthful eating,

Donna G. Pertel, MEd, RD, LDN