The TB12 Method

by Tom Brady

  SUPPLEMENTATION

  Even if you eat fresh, organically grown food at every meal, it can be tricky to meet your nutritional needs. Various other factors may be working against you—noise and air pollution, food pesticides, even your own stress levels. A lot of people don’t have access to locally grown or organic food, and even if they do manage to eat real food, a lot of times it’s flown cross-country and shipped frozen from warehouses along the way.

  Would I love it if everyone started following a mostly plant-based, real-food nutritional regimen? Absolutely. But not everyone can do that. At TB12 we use the word supplement as it’s intended to be used—as a supplementation to the foods we eat. The right supplements won’t replace a proper nutritional regimen, but they can ensure you get what your body might be lacking.

  I’m a big believer in the smart use of certain supplements—they’ve been a regular part of my daily routine since 2000. As I said earlier, along with daily doses of electrolytes and trace mineral drops, I also take a daily multivitamin, vitamin D, vitamin B complex, an antioxidant, essential fish oils, protein powder, and a probiotic. The TB12 Method is about quality of life, and the supplements I take help me sustain peak performance and promote muscle regeneration. Whenever I read news articles casting doubt on supplements or saying they don’t work, I take them at face value. All I can do is look back on my own experience and track record. I do less strength training today than ever before, and my muscles are healthier than ever.

  MULTIVITAMIN

  A multivitamin is a good supplement for average people as well as for athletes. It supplements the basic vitamins and minerals we get from our food.

  VITAMIN D

  Vitamin D helps our bodies absorb calcium by regulating how we metabolize both calcium and phosphorus. It helps our bones and our teeth, and aids in the regulation of our nervous system, cardiovascular health, and blood clot function. Vitamin D is found in egg yolks, liver, milk, and in oily fish like salmon, herring, mackerel, and sardines. If you have a vitamin D deficiency, you risk bone softening, osteoporosis, and muscle spasms, which is why I take the daily recommended dose. I suggest taking vitamin D2 and D3.

  VITAMIN B COMPLEX

  B complex, which is made up of a group of eight distinct B vitamins, increases our energy by helping to convert food into glucose and metabolizes the health of our nervous and immune systems.

  TRACE MINERALS

  Even if we eat real food every day of our lives, thanks to commercial farming we don’t get the minerals from the soil our bodies need. Trace minerals work alongside the vitamins and nutrients in our bodies to regulate biological functions, ranging from proper blood formation to energy production to nerve transmission. They also help our bodies regulate the balance between acidity and alkalinity. The most important trace minerals are calcium, copper, magnesium, boron, phosphorus, potassium, silica, and zinc. I get all of these in my TB12 Electrolytes, which are critical in replacing the minerals I lose in my sweat when I work out.

  ANTIOXIDANTS

  I get most of my antioxidants from fruits and vegetables—exept for nightshades!—and I need the extra insurance that antioxidants provide. They protect the body from the damage caused by free radicals, which can lead to atherosclerosis and various other arthritis-related conditions. Again, it’s all about reducing inflammation.

  I love eating pomegranates in the morning—they’re another great source of antioxidants and vitamins, and help me reduce inflammation.

  ESSENTIAL FATTY ACIDS

  Our bodies need certain kinds of fat to carry out the daily acts of living. Most people don’t get enough of these, because the word fat scares them. Our bodies don’t naturally produce essential fatty acids, which means we need to get them from our diets or from supplementation. Essential fatty acids, especially DHA and DEPA, help with energy, musculoskeletal function, and calcium metabolism, as well as hormone, nerve, and brain function. They also help reduce the risks of heart attack, hypertension, and stroke, as well as overall inflammation. I have found these to be a great benefit in my life.

  PROTEIN POWDER

  Our bodies require a certain amount of daily protein. At TB12 we only use the purest protein possible and avoid the use of sugar, fat, binders, or stabilizers. It has greatly improved my ability to maintain muscle mass while strength training less than half of what I used to in my twenties. I can add one to two scoops of protein powder to anything I eat, from pancakes to smoothies.

  PROBIOTICS

  Probiotics are live microorganisms that naturally produce digestive enzymes that help your body digest food and absorb the nutrients from that food. Seventy to eighty percent of your immune system resides in your gut bacteria. Antibiotics destroy your inner stomach environment, and over a long period of time can affect your digestion. That’s why probiotics are so important to me.

  PROTEIN POWDER AND THE TWENTY-MINUTE RULE

  When athletes work out, they break down their muscles. Two of the best sources of protein and carbs are either a protein bar or 20 grams of protein powder mixed into a protein shake. Protein is easily and quickly digestible, and goes immediately toward rebuilding and repairing muscles. To facilitate muscle repair and generate muscle protein synthesis, you should ingest protein within twenty minutes of finishing your workout. Wait any longer and your body will begin seeking its own protein sources and start tearing down the muscles you’ve just been building up. I am committed to the twenty-minute rule, and rarely will I break down my muscles without having a protein shake immediately following intense workouts.

  Our bodies require a certain amount of daily protein. Our TB12 Protein Powder is the purest whey protein on the market today. It has greatly improved my ability to maintain muscle mass while strength training less than half of what I used to in my twenties. I can add one to two scoops of protein powder to anything I eat, from pancakes to smoothies.

  HOW TO READ A LABEL

  Everyone who’s been in a supermarket knows that supplement is a pretty broad category that includes vitamins, minerals, herbs, “green drinks,” essential fatty acids, and other nutrients that are either derived or synthesized from food sources. According to the Dietary Supplement Health and Education Act of 1994, supplements aren’t considered drugs, which means they can go to market without the US Food and Drug Administration reviewing them beforehand.

  To choose the right supplements, it’s important to choose a brand whose ingredients are made of food-grade concentrates—meaning that its ingredients come from natural foods and herbs—since the body also metabolizes them more easily than it does synthetic components. Try to avoid supplements that contain fillers, dyes, binders, or any other unnecessary ingredients. The reason those are used is because they’re cheaper, and there are bigger profits and more marketing dollars, which create more influence. It can be a vicious cycle.

  The product label on a supplement consists of a statement of identity, a structure/function claim, the form the product takes (gel, liquid, capsule), directions on how to take it, a supplement fact panel, a list of other ingredients, and the name and address of the manufacturer. We’ll take them one by one.

  A. STATEMENT OF IDENTITY

  The statement of identity tells you the name of the supplement, or what it is—e.g., vitamin D, B complex, or melatonin—and identifies it as a vitamin, a mineral, a dietary supplement, etc.

  B. STRUCTURE/FUNCTION CLAIM

  The structure/function claim tells what the supplement does or what its health benefits are. By law, the structure/function claim can’t say that a supplement treats or cures a disease, but it can set out what role or function the supplement will play in your body.

  C. FORM OF PRODUCT AND NET CONTENTS

  This identifies whether the supplement is a capsule, a gel, a liquid, or a powder, and how much or how many the bottle contains.

  D. DIRECTIONS FOR USE

  This tells you how you’re supposed to take the product—once a day, twice daily, once a week, and so on.
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  E. SUPPLEMENT FACTS PANEL

  Here you’ll find the serving size—a capsule, two tablets—along with a list of active ingredients and the total percentage of the recommended daily intake the supplement provides for each ingredient. If there’s an asterisk in the daily value column for any ingredient, it means the manufacturer hasn’t determined a daily value.

  F. OTHER INGREDIENTS

  This list tells you what inactive ingredients were used to create and manufacture the supplement. On this list you’ll find ingredients like binders, fillers, coatings, water, and gelatin. Again, try to avoid supplements with too many inactive ingredients in them.

  G. PRODUCT MANUFACTURER

  What it says—the name and address of the manufacturer.

  HOW TO TAKE SUPPLEMENTS

  CHECK WITH YOUR DOCTOR BEFORE TAKING SUPPLEMENTS

  As with all issues pertaining to diet, nutrition, and health, make sure your doctor knows if you are taking a high dose of any nutritional supplement. Also, remind your doctor of any prescribed medications you take, as some supplements can interfere with dosages or cause side effects.

  TAKE SUPPLEMENTS WITH MEALS

  Try not to take supplements on an empty stomach. Take them with meals, as this helps your body absorb them more easily. If you supplement your diet with vitamins A and E, beta-carotene, or essential fatty acids, try to take them with whatever foods you eat that have the highest fat content. Divide the doses up so that you parcel your intake over the course of the day. If you take them all at once, your body might not know how to respond.

  AVOID TAKING MINERAL SUPPLEMENTS WITH HIGH-FIBER MEALS

  Fiber can interfere with your body’s ability to absorb minerals.

  AVOID TAKING SUPPLEMENTS WITH TOO MANY INACTIVE INGREDIENTS

  This means reading the label carefully and avoiding supplements that contain sweeteners, binders, coatings, fillers, preservatives, or added sugars.

  THE TB12 GROCERY LIST

  Fish, Meat, and Poultry

  At TB12, we recommend you eat meats and poultry that are organic, grass-fed, free-range, hormone-free, and antibiotic-free. The fish you eat should be wild, hormone-free, and antibiotic-free. As I said earlier, more important than eating organic food is eating real food, washed carefully before you prepare it.

  Clams/Mussels

  Halibut

  Herring

  Mackerel

  Mahi mahi

  Shrimp

  Tuna, fresh

  Wild salmon, fresh

  Wild tuna and salmon, canned

  Beef

  Lamb

  Eggs—organic, cage free, omega-3 enriched

  Skinless chicken

  Skinless turkey

  AVOID

  Commercially raised beef and poultry

  Cured meat and ham

  Farm-raised fish

  Processed lunch meats

  Processed meat such as bacon, sausage, pepperoni, hot dogs

  Choose among fresh, preferably organic vegetables such as:

  Artichokes

  Asparagus

  Bean sprouts

  Bell peppers

  Bok choy

  Broccoli

  Brussels sprouts

  Butter lettuce

  Cabbage

  Cauliflower

  Celery

  Chard

  Cucumbers

  Endive

  Ginger

  Green beans

  Kale

  Leeks

  Onions: green, red, white, yellow

  Radishes

  Romaine lettuce

  Salad mix, organic

  Shallots

  Snow peas

  Spinach

  Squash: green, yellow, summer, spaghetti

  Sweet potatoes

  Watercress

  Zucchini

  FRUIT

  Apples: green, red

  Avocados

  Bananas

  Berries: blueberries, raspberries, blackberries

  Cherries

  Coconut

  Grapefruit

  Grapes: green, red

  Lemons

  Limes

  Mango

  Oranges

  Papayas

  Peaches

  Pears

  Pomegranate seeds

  FRESH HERBS

  Basil

  Chives

  Cilantro

  Dill

  Marjoram

  Mint

  Oregano

  Parsley

  Rosemary

  Sage

  Thyme

  CANNED/JARRED FOODS

  Artichoke hearts

  Cacao butter

  Capers

  Chicken broth, low sodium

  Coconut butter

  Nut butter: almond, cashew, macadamia (sugar-free)

  Pasta sauce (sugar free)

  Pumpkin, organic

  Tomato paste

  Tomatoes: crushed, stewed, whole

  Vegetable broth, low sodium

  NUTS AND SEEDS

  Raw nuts: almonds, cashews, macadamia nuts, pine nuts—no peanuts!

  Seeds: chia, flax, hemp, pumpkin, sunflower

  NOODLES/GRAINS/PACKAGED FOODS

  Beans: black, kidney, pinto, white, garbanzo

  Lentils

  Quinoa

  Quinoa pasta

  Split peas

  Steel-cut oats

  FLOUR/BAKING

  All-purpose gluten-free flour

  Almond meal

  Baking soda

  Baking powder

  Chia flour

  Coconut flour

  Flax meal

  Oat flour

  Rice flour

  SUPERFOODS

  Acai powder

  Cacao: powder and nibs

  Camu camu powder

  Freeze-dried greens powder

  Goji berries

  Goji powder

  Lucuma powder

  Maca root

  Maqui powder

  Pomegranate powder

  OILS

  Almond oil

  Coconut oil

  Macadamia nut oil

  Olive oil, extra virgin

  Sesame oil

  Walnut oil

  CONDIMENTS

  Balsamic vinegar

  Guacamole

  Horseradish sauce

  Hummus

  Dijon mustard (gluten-free)

  Salsa

  Tamari sauce

  Vegan mayonnaise

  MILK AND CREAM

  Almond

  Coconut

  Rice

  Hemp

  Hazelnut

  SWEETENERS

  Coconut sugar

  Honey, raw unfiltered

  Maple syrup, pure

  Stevia—plain, chocolate, berry, vanilla crème, cinnamon

  WATER AND DRINKS

  Coconut water

  Green tea

  Organic coffee

  Mineral water

  SPICES (KEEP THESE ON HAND)

  Basil

  Black pepper

  Cayenne pepper

  Chili powder

  Cilantro

  Cinnamon

  Cloves

  Coriander

  Curry

  Dill

  Garlic

  Ginger

  Maple extract

  Marjoram

  Mint

  Oregano

  Nutmeg

  Parsley

  Rosemary

  Saffron

  Sage

  Thyme

  Vanilla extract

  FOODS TO LIMIT OR AVOID

  Alcohol

  Bread, pasta, tortillas, and other foods that contain gluten

  Breakfast cereals

  Condiments like ketchup, soy sauce, and barbecue sauce containing sugar, artificial ingredients, excessive salt or gluten

  Corn (including popcorn, corn bread, and popped-corn chips)

  Dairy foods
such as milk, cheese, cream, yogurt, and ice cream

  Foods that contain genetically modified ingredients

  Foods that contain high-fructose corn syrup or trans (hydrogenated) fats

  Foods that contain sugar, artificial sweeteners, or soy

  Fruit juice (even 100 percent fresh!)

  Grain-based foods (cereal, rice, instant oatmeal, wheat, barley, rye, and corn)

  Jams, jellies, pancake syrup

  Most cooking oils (corn, safflower, canola, soy)

  Processed frozen dinners

  Processed meats such as lunch meats

  Salty processed snacks (potato chips, popcorn, pretzels, nacho chips, crackers, etc.)

  Soy-based foods such as powders, oils, and snack foods

  Sugary processed snacks (cakes, cookies, cupcakes, candy)

  Sweetened drinks (lemonade, soda, fruit punch)

  White potatoes

  When I was younger, I had a horrible diet! I ate processed meats, peanut butter and jelly sandwiches on white bread, muffins, doughnuts, hot dogs, nachos with cheese out of a tin can, breakfast cereal—you name it. I rarely drank water; I mostly drank milk, juice, and soda. I’ve talked a lot in this book about my improvement over the years, and I believe a big reason is the changes I’ve made in my nutrition. Looking back, why wasn’t I as good as I could have been in high school? Why was I a late bloomer? Why couldn’t I compete with those other guys? I really didn’t give myself a chance, based on the diet I was following. One reason I’ve improved over the years is that the foods I eat today are nutrient-dense and good for me, and I limit anything that could cause inflammation.