1/ Tomorrow, @TomBrady will play as the starting QB in the @SuperBowl at 43 years old. How has Brady managed to maintain a high level of performance with:
- Over 2 decades in the NFL
- 9 SuperBowls
- Founder of @TB12sports
Recovery and wellness play a major role in his life 👇
2/ Pliability is a key focus for Brady.
Pliable muscles are long, soft and resilient. He works w/ his body coach, @AGuerreroTB12 to reduce injuries & tension in his muscles through pliability work.
Brady credits pliability for his longevity in football.
3/ He prioritizes sleep.
Sleep is one of the most important aspects to Brady’s recovery, and he’s a vocal advocate for getting quality sleep every night. He goes to bed around 8:30pm and wakes up at 5:50am to do his morning workout (NFL schedule permitting).
4/ He believes that everything you put into your body affects your performance.
As outlined in his @tb12 book, Brady consumes no white sugar, flour or MSGs. He cooks w/ coconut oil and never uses iodized salt. He refrains from caffeine, dairy and anything inflammatory.
5/ He limits mental "inflammation" through mindful practices.
Negative thoughts can “inflame” the mind & lead to a lowered mental acuity. Brady believes that a positive mindset has a direct correlation to how your body performs, so he reduces negativity anyway he can.
6/ He uses mental games to stay sharp.
Brady acknowledges he might never be the fastest player in the league, but his mental game is his unfair advantage. He practices mental games 5-10 minutes everyday to improve his precision & reaction times on the field
After yesterday’s win, @TomBrady is a 7X Superbowl Champion, with 4 of those wins coming after the age of 37.
At 43 years old, sleep and recovery are crucial for Brady’s longevity. Here’s exactly how he sleeps 👇
No food 2 hrs before bed
Brady not only follows a strict diet, but also stops eating well before his bedtime of 8:30pm. If he eats dessert, he’ll eat it only after lunch so the sugar doesn't keep him awake.
He also avoids alcohol & caffeine, which can lead to sleep disruptions.
No exercise 2-3 hours before sleep
Brady prefers early morning workouts after he wakes up at 5:30am.
Exercise at night can overstimulate your body and brain and make falling asleep more difficult.
I have always been obsessed with time optimization and over the years I have tested 100s tactics to ensure I spend my time effectively & efficiently.
Here are the best 9👇
1. Color-coding your calendar
- I color code every type of meeting I have. (ex: blue = Operations, grey = Growth, green = Product + more)
- I categorize each meeting based on 4 tiers (urgent, high, medium, low) to determine when to schedule & if they overtake my “power time”
- On Sunday, I receive a report of how I’ve spent my time across these different areas and see if it matches my priorities
BREAKING NEWS: Thinking about visiting Miami to see what the new tech hub is all about? @eightsleep is partnering with @FrancisSuarez and @sbeCollection to give you the Sleep Fitness treatment. We’re launching the first ever Eight Sleep Suite in MIA. Learn more 👇
Our members always tell us that they miss their @eightsleep Pods when they travel. Now, if you’re coming to Miami, you don’t have to make any sacrifices to your sleep. And if you don’t have a Pod, this is the perfect way to try one.
The Eight Sleep Suite is located in Midtown Miami, and features a complete Pod setup plus all of our sleep fitness essentials including @Hyperice@Thorne_Research@felixgrays products so you’ll be ready to take on each day. 🦾
Diet and sleep are inextricably linked. The foods you eat influence your sleep, and the quality of your sleep can impact your food choices.
If you’re looking for tips to improve your sleep, this thread is for you. 👇
Poor diet and bad sleep are a vicious cycle:
- Poor sleep can lead you to consume more calories the next day
- Preference for sugary foods increases when you're tired
- Check out this study if you’re interested to learn about the scientific relationship pubmed.ncbi.nlm.nih.gov/30870662/
Personally, I maintain a keto intermittent fasting diet, which has been great for my sleep:
I’ve been on a keto diet for over 2 years now, cheating usually 1 day per week (Friday night). I tend to fast 23hr/day on weekdays, eating for dinner. On weekends, I fast 16:8.
Intermittent fasting and ketosis are key parts of my healthy lifestyle. It was great chatting with @kettleandfire and @perfectketones founder, @jwmares, about the similarities and differences in our eating habits.
Check out Justin’s health and diet tips below 👇
How did @jwmares get started in health and wellness?
- In college, Justin tried out polyphasic sleeping in an attempt to cut down his hours of sleep
- He ended up being extremely tired, but he learned more about biohacking and the health and wellness space
First intro to Paleo diet:
- Justin tried out a Paleo diet for 2 weeks after reading @Mark_Sisson’s content & started to see amazing health effects right away
- Immediate benefits: clearer skin, more energy, better sleep and improved digestion