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Tom Brady’s diet and fitness routines: Everything we know




Back in 2014, questions were being asked about just how long then-37-year-old Tom Brady could carry on playing pro football — and the quarterback wasn’t happy. “When I suck, I’ll retire,” he said.  “[But] I don’t plan on sucking for a long time.”

Nearly seven years on and Tom Brady will, on Sunday evening, attempt to break his own record as the oldest QB ever to win a Super Bowl when his Tampa Bay Buccaneers take on the reigning champs, the Kansas City Chiefs, on the Bucs’ home turf.

Suffice to say, Brady is one of a kind, a phenomenon who shows no sign of slowing down any time soon in a sport where longevity is rare. That’s why he landed a two-year, $50 million deal with Tampa last March, making it likely he’ll still be playing when he’s 45.

Put simply, Brady is an obsessive — a man with a plan and the determination (and money) to execute it, as John Burns, CEO of Brady’s TB12 health and wellness organization, explains.

“Tom’s sustained success over the past 20-plus years is a testament to his incredible drive and his meticulous approach to everything he does.” Burns said. “It’s that mindset that allows him to keep going.”

When Brady in 2002 won the first of his record six ­Super Bowls, George W. Bush was president,  Justin Timberlake was still a member of NSYNC, and Chiefs MVP quarterback Patrick Mahomes was 6 years old.

But nearly two decades later, Brady is still there, doing what he does better than pretty much anyone else — at a remarkable 43 years old.

Here’s how he does it.

Daily schedule

  • 5:30 a.m.:  Wake up, drink electrolyte water and smoothie
  • 7 a.m.: Breakfast with family
  • 8 – 10:30 a.m.: Hit the gym for strengthening and conditioning
  • 10 a.m:  Beach time
  • 11 a.m.:  Review game footage
  • Noon: Lunch
  • 3 -5  p.m.: Team practice or, in the off-season, surf and workout
  • 5-6 p.m.: Post-workout pliability session
  • 6 p.m:  Dinner with family
  • 8 p.m.: Pliability workout for muscle recovery
  • 7:30 p.m.: Family time, including reading to kids
  • 8:30 p.m.: Lights out and sleep


Tom and wife Gisele.
Tom Brady and wife Gisele.

It’s been said that trainer Alex Guerrero knows Tom Brady’s body better than the QB’s wife, Gisele Bündchen. As well as being his business partner in the TB12 health-and-wellness brand — including a chain of fitness centers that they plan to expand across the US — Guerrero has  been described by Brady as his “body engineer.”

He’s micromanaged the athlete’s training schedule months and even years in advance. An average day will begin early with a pre-workout “deep force” massage session with Guerrero. It only lasts four minutes but targets 20 muscle groups for around 20 seconds each. It helps prepare Brady’s body for an intense workout, beginning with 40 minutes of resistance bands, to make muscles more pliable, soft and resilient.

As the quarterback has aged, he works out less with weights, which could leave him prone to muscle tears. Now it’s all about planks, lunges and squats, followed by more pliability exercises, such as doing crunches with a vibrating roller beneath his back.  

After, there’s another massage, this time with the focus of flushing out the lactic acid that builds up during exercise, to help improve muscle recovery time.

During the NFL season, he’ll work out with teammates in the afternoon. Off season, he might get in some surfing. There’s also another pliability session, to improve muscle recovery time, before bed.


First thing: A smoothie. His favorite is made with blueberries and banana, hemp and chia seeds, walnuts, almond butter and hemp milk. He’ll also start drinking electrolyte water.


Directly Above Shot Of Food In Bowl

Breakfast: Eggs and avocado is a pretty typical meal.

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Lunch: Brady will dig into a salad or another plant-based meal, like the TB12 recipe for quinoa and chickpea pilaf.

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Snack: Hummus, guacamole or nuts.


for sunday features-TB12 meals

Dinner: His evening meal with family, served around 6 p.m., is often a lean protein, like fish or chicken, and an alkalizing veg, such as Brussels sprouts, cauliflower or sweet potato, to help balance his body’s pH levels. Drinking bone broth with dinner is cool, too.

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While there’s no denying that Brady’s spartan diet has played a major part in prolonging his playing career, some of his former New England Patriots teammates thought it obsessive and unappetizing — or as one put it, “that birdseed s–t.”

Caffeine is off the table. So is white flour, white sugar, dairy products and anything with gluten. He steers clear of veggies — tomatoes, eggplants, peppers, mushrooms — that could cause inflammation. Everything has to be organic. Brady each day tries to drink “a couple of hundred ounces” of water, usually enhanced with electrolytes. (He sells those, along with various nutritional supplements, through his TB12 site.)

Allen Campbell was Brady’s personal chef from 2013 to 2016 and helped him to create the “TB12 Nutrition Manual,” published in 2017. He told The Post that, at this time of year, “We focused on dark leafy greens, some grass-fed animal protein as well as legumes and whole grains.”

But that’s not what Brady will eat before the Super Bowl. His game-day meals are even more basic: a smoothie and a sandwich of almond butter and jelly.

It’s all a far cry from his rookie season in 2000; Brady admitted that his pregame snack used to be nachos while his default lunch was ham-and-cheese subs with onion rings and a large orange soda.

So does he ever cheat on his diet now?

“If I’m craving bacon, I have a piece,” he told Men’s Health last year. Same goes for pizza. “What’s changed as I’ve gotten older is now if I want pizza, I want the best pizza,” Brady added. “I don’t eat a slice that tastes like shit and then wonder, ‘Why am I eating s–t pizza?’”

“Tom talks often of his love for a good burger and dark chocolate,” Campbell told The Post. Specifically, the QB has said he’s into Unreal Chocolate, a brand of vegan, gluten-free, low-sugar candies.

Brady sticks to an 80/20 (plant-based/animal protein) diet. Even his favorite ice cream is plant-based, made from avocado with a little cacao mixed in so it tastes like chocolate.


Brady in Costa Rica.
Tom Brady in Costa Rica.

Besides having worked with a life coach in the past,   Brady practices transcendental meditation, striving to become what Guerrero has described as “emotionally stable and ­spiritually nourished.”

He’s also had neuroscans so he can better understand the way his brain processes information and create strategies to improve that.

Brady exercises his brain using apps such as BrainHQ. Although the app was designed to help those with brain conditions such as cognitive damage or memory loss, Brady has used it to sharpen his reactions — working his way through two dozen brain games or more each day.

“Tom explained it like this,” said Henry Mahncke, CEO of the app’s creators, Posit Science. “When he gets the [ball], he remembers the play, then he has to scan the field, locate the receivers, figure out which ones are on their routes and which are open, and make the pass. All in about three seconds.”


Sleepwear made by Under Armour.
Sleepwear made by Under Armour.
Under Armour

Brady loves sleeping. Before his first Super Bowl in 2002, he even took a nap in the locker room only to be woken up with just 12 minutes left before the Patriots were due on the field.

These days, he hits the hay at 8:30  each night and wakes at 5:30 a.m. But everything has to be right. From sleeping on a mattress with a layer of diamond memory foam to setting the bedroom thermostat to between 60 and 65 degrees and shutting down all digital distractions at least 30 minutes before he retires, Brady is as obsessive about sleep as he is about, well, everything else in his life.

And then there’s his magic pajamas: bioceramic-infused sleepwear made by Under Armour to increase energy, promote recovery and improve performance. And you can, too, can sleep like Tom, although a complete set will set you back nearly $200.

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Man named Colin Pidgeon catches pigeon during Zoom meeting




Man named Colin Pidgeon catches pigeon during Zoom meeting

This bird brain failed to fly-by-night and ended up on-screen.

A Northern Ireland Assembly Committee for Finance meeting on Zoom turned fowl this Wednesday when a committee member, who happens to be named Colin Pidgeon, randomly caught a pigeon mid-call. 

“I have literally just caught a pigeon,” a shocked-sounding Pidgeon announces, cradling the bird after his cat delivered it to him during the meeting. The non-remote, distanced committee members immediately begin laughing. 

“Colin, this is much more interesting,” one chortled. 

“Colin Pidgeon’s caught a pigeon,” another committee member adds.

“Colin, Colin, go and put the pigeon outside,” a meeting leader says, excusing Pidgeon from the meeting. 

“The cat hasn’t killed it,” Pidgeon then announces. 

“You kept your composure the whole way through that, amazing,” praises a fellow member.

“I’ve never been interrupted by wildlife before,” Pidgeon reflects.

“The Committee wishes to confirm no pigeon or indeed Pidgeon were harmed during this incident,” the committee posted to its official Twitter account.

However, Pidgeon says he is experiencing some back pain post-incident.

“Actually, my back is a bit sore now you mention it …” he noted in a retweet.

Pidgeon has long embraced his last name, even before the sudden, literal manifestation of it during work: Not only does he have a doormat reading “House Pidgeon Embrace the Chaos” featuring a pigeon spread-eagle, but the brickwork on the front of his house has also been painted with the family crest.

The fowl experience that made the internet giggle comes after a lawyer’s recent viral moment when a Zoom filter turned the attorney into a cat during a virtual court hearing. 

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Man ordered to pay ex-wife $7,700 for housework




Man ordered to pay ex-wife $7,700 for housework

She really cleaned up.

A Chinese divorce court has ordered a man to pay $7,700 to his ex-wife for domestic services she rendered during their marriage.

The groundbreaking ruling is the first case concerning a recently enacted law that may require breadwinning ex-spouses to cover the years their partner spent cooking, cleaning, raising children, nursing elder relatives or otherwise supporting the family from home.

The decision has sparked a heated debate among millions of Chinese citizens on social media over the value of housework, according to the South China Morning Post.

The couple in question, whose identities are limited to their surnames — Wang and Chen — were married for five years, two of which they spent separated before ultimately filing for divorce in 2020, according to court documents. Ms. Wang has argued that she is entitled to compensation, particularly for the two years she reared their son with no substantial input from ex-husband Mr. Chen.

Wang has also accused Chen of having an affair.

The court awarded Wang full custody of their son and ordered Chen to pay his family 2,000 yuan ($300) per month going forward and an additional bill of 50,000 yuan ($7,700) for the chores and child care duties that Wang performed during marriage.

Critics on Weibo, China’s preeminent social media site, have said the court didn’t go far enough, with one user pointing out that a year’s salary at any job would be more than twice that amount. On the other hand, others have argued that Wang “also enjoyed the fruit of her housework,” so why should Chen be responsible for compensation?

Zhong Wen, a divorce lawyer in China’s Sichuan province, told SCMP that the new law, enacted Jan. 1 of this year, sets a new precedent in the country.

“Those who do housework are devalued in a marriage, with the most obvious effect being their survival skills in society and their professional skills will probably decrease,” Zhong said.

He also said the court’s order was conservative compared to divorce norms in other cultures, adding that divorce proceedings in the UK take domestic duties of both parties into consideration, regardless of their work status, when divvying property and establishing alimony.

Globally, women take on two-and-a-half times as much unpaid caretaking and household work as men, according to studies by the United Nations.

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Florida officials crack down on spring break amid COVID pandemic




Florida officials crack down on spring break amid COVID pandemic

Florida officials are cracking down on spring-breakers hoping to flee to the state’s beaches amid the pandemic.

New restrictions are being implemented to help slow the spread of COVID-19 as vacationers touch down in popular South Florida destinations like South Beach, where fewer Miami vices like staying out past midnight and alcohol consumption, among other things, will be tolerated.

“If you’re coming here because you think it’s an anything-goes place, please turn around or go somewhere else,” Miami Beach Mayor Dan Gelber told WPLG-TV this week.

Miami Beach is imposing a number of health and safety measures during its “high impact period” now through April 12. That means no alcohol, coolers, tables, tents, or live music at public beaches. Capacity limits are also currently in place at some of Miami’s more high-traffic beaches, according to the guidelines.

The Florida city is also imposing a curfew at midnight in its entertainment district, and liquor stores won’t be able to sell alcohol past 10 p.m. in Miami beach, or after 8 p.m. in the Art Deco Cultural District.

Over in Fort Lauderdale, Mayor Steve Gellar said residents and visitors can expect more law enforcement at busy areas, with social distancing and mask-wearing mandates being heavily enforced. He also stressed that the city could shut down businesses that have been hit with a number of health violations.

“I’m OK with saying we will try and focus on the offenders and not do a countywide curfew, provided that Fort Lauderdale agrees to shut down the offenders,” Gellar said, as reported by CBS4 Miami.

An average of more than 1,000 people have been dying from COVID-19 per day, data suggests, and doctors say travel puts more people at risk for contracting and spreading more contagious strains of the virus.

“The emerging strains could also be more easily dispersed by the increased travel in the spring and early summer. As people return from travel destinations, they may place people in their local communities at higher risk for contracting these resistant strains,” Dr. Robert Glatter, an emergency physician at Lenox Hill Hospital in New York City, told Fox News. 

Indeed, Glatter says travelers looking to get away for spring break should expect to proceed with caution, advising to drive instead of fly when possible, wear masks at all times, and stick to small gatherings outdoors, while maintaining a safe social distance from others.

“While people who are vaccinated are protected against severe disease and death, it’s still unclear if they can transmit the virus to others. It’s still important to wear a mask when around others who are not living in your household or in your pod. Be smart and careful,” Glatter said.

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