What are the Pros and Cons of the TB12 Diet?

December 17, 2025 •

4 min read

Reports indicate Tom Brady credits the TB12 Method for his longevity and athletic performance, but what are the pros and cons of the TB12 diet for the average person? This diet emphasizes mostly plant-based, anti-inflammatory whole foods while eliminating processed items, sugar, and certain food groups.

Quick Summary

Examine the TB12 diet's focus on whole, anti-inflammatory foods versus its high cost, restrictive rules, and reliance on supplements with limited scientific backing.

Key Points

Mostly Plant-Based: The TB12 diet follows an 80/20 rule, with 80% of food coming from plants like vegetables, fruits, and grains, and 20% from lean animal protein.
Focuses on Whole Foods: It promotes organic, minimally processed ingredients while banning sugary drinks, trans fats, and added sugars.
Can be Anti-Inflammatory: By eliminating many processed and unhealthy foods, the diet generally reduces systemic inflammation.
Unnecessarily Restrictive: The diet controversially excludes healthy foods like nightshade vegetables and most dairy without strong scientific evidence.
High Cost and Complexity: The premium on organic and supplements, combined with intensive meal prep, makes it an expensive and difficult diet to maintain for the average person.
Lacks Scientific Backing: Many specific claims, such as the alkaline diet theory and the blanket elimination of nightshades, are not supported by robust scientific research.

Understanding the TB12 Diet's Core Principles

Developed by athlete Tom Brady and his body coach Alex Guerrero, the TB12 Method is a holistic lifestyle that includes a nutrition plan. The diet is built on several key principles aimed at reducing inflammation, improving athletic performance, and increasing longevity.

The 80/20 Rule: Plant-Focused Eating

Central to the TB12 philosophy is the 80/20 rule, which dictates that 80% of calories should come from plant-based foods, and the remaining 20% from lean, organic animal proteins. This means the bulk of meals are composed of nutrient-dense vegetables, fruits, legumes, nuts, seeds, and whole grains. The emphasis on plant foods aligns with widely accepted healthy eating patterns, such as the Mediterranean diet.

Minimally Processed, Whole Foods

The diet strictly avoids processed foods, including white bread, chips, and snacks with added sugar or trans fats. Instead, it prioritizes real, whole foods that are organic, locally sourced, and in-season whenever possible. Followers are encouraged to cook at home to control ingredients and avoid additives.

Strategic Hydration

The TB12 Method emphasizes proper hydration, recommending that individuals drink at least half their body weight in ounces of water per day, with added electrolytes. Specific timing rules are also suggested, such as avoiding drinking water with meals to prevent interference with digestion.

Strict Elimination List

Beyond processed foods, the TB12 diet has a long list of excluded items based on unproven claims of their inflammatory effects. The list includes:

Nightshade vegetables (tomatoes, peppers, potatoes, eggplant)
Most dairy products (except for TB12 whey protein)
Foods containing gluten, corn, and soy
Caffeine and alcohol

The Pros of the TB12 Diet

Promotes Whole, Nutrient-Dense Foods: By focusing on organic, minimally processed fruits, vegetables, whole grains, and lean proteins, the diet provides a high intake of fiber, antioxidants, and essential nutrients.
Supports Heart Health and Weight Management: Restricting trans and saturated fats, added sugars, and processed foods can lead to weight loss and lower the risk of heart disease and type 2 diabetes.
Emphasizes Hydration: Encouraging consistent, electrolyte-enhanced water consumption helps support muscle function, recovery, and overall bodily processes.
Mindful Eating Practices: The diet's rules about stopping at 75% fullness and avoiding eating close to bedtime promote mindful eating and may help reduce overall caloric intake.
Reduces Inflammation (Generally): While some specific claims are unproven, the overall elimination of processed foods, trans fats, and excess sugar—all known contributors to inflammation—is beneficial.

The Cons of the TB12 Diet

High Cost: Adhering to the diet's strict requirements for organic, local, and grass-fed products can be very expensive. The added cost of proprietary TB12 supplements further increases the financial burden.
Unnecessarily Restrictive: The diet eliminates many healthy and nutritious foods, such as nightshade vegetables and dairy, without sufficient scientific evidence to justify their removal for the general population.
Unsupported Scientific Claims: The diet incorporates pseudoscientific concepts, such as the alkaline diet theory and claims about hydration preventing sunburn, which are not supported by sound science.
Difficult to Sustain Long-Term: The extensive list of restrictions and need for constant meal prep make the diet challenging and inconvenient for most people to follow consistently. Brady himself has access to personal chefs, a luxury unavailable to most.
Potential for Nutrient Deficiencies: Excluding entire food groups, like dairy and gluten-containing grains, can lead to inadequate intake of essential nutrients like calcium, vitamin D, and fiber if not properly managed.

TB12 Diet Pros and Cons: A Side-by-Side Comparison


Feature	Pros of the TB12 Diet	Cons of the TB12 Diet
Focus on Whole Foods	Promotes high intake of nutrient-dense fruits, vegetables, legumes, and lean protein.	Can be financially prohibitive due to reliance on organic, local sourcing.
Anti-Inflammatory	Eliminates processed foods, sugar, and unhealthy fats known to cause inflammation.	Unnecessarily eliminates nutrient-rich foods, like nightshades, based on unproven claims.
Nutritional Basis	Encourages a healthy plant-forward eating pattern similar to well-regarded diets.	Incorporates pseudoscientific concepts (e.g., alkaline diet) lacking solid evidence.
Sustainability	Adherence can lead to positive short-term health changes for some.	Highly restrictive rules and high cost make it difficult to maintain long-term.
Hydration	Stresses the importance of adequate hydration and electrolytes for performance and recovery.	Hydration rules are extreme and may not apply universally, as needs vary by person and activity level.
Weight Management	May lead to weight loss by reducing calorie intake from processed foods and evening snacks.	Could be difficult for athletes to consume enough calories to maintain mass due to food volume required.

Conclusion: Is the TB12 Diet Right for You?

The TB12 diet provides a solid foundation for healthy eating, centered on a plant-rich intake and the elimination of processed foods, refined sugar, and trans fats. These aspects align with established nutritional science and can support weight management, heart health, and overall well-being. However, the diet's most polarizing features—its high cost, strict restrictions on healthy food groups like nightshades and dairy, and reliance on unproven theories—make it impractical and unsustainable for many. For most people, simply adopting the positive aspects, like eating more whole foods and staying hydrated, will yield significant health benefits without the financial burden or unnecessary restrictions. Before starting any restrictive diet, especially if you have an active lifestyle or specific health concerns, it is wise to consult a qualified health professional.

Learn more about established healthy eating patterns at the Healthline TB12 Method review.

Frequently Asked Questions

The TB12 diet advises against nightshade vegetables (like tomatoes, peppers, and eggplant) based on the unproven theory that they cause inflammation in some people. However, these foods are widely considered healthy and anti-inflammatory for most individuals.

The diet's emphasis on whole foods and restriction of processed items, sugar, and late-night eating can lead to weight loss due to reduced overall calorie intake. However, this is not the main goal of the diet.

Many of the TB12 diet's general principles, such as eating whole foods and avoiding processed ones, are scientifically sound. However, specific claims like the alkaline theory and the elimination of nightshades lack strong scientific support.

Due to its requirement for organic, local, and grass-fed ingredients, as well as proprietary supplements, the TB12 diet can be prohibitively expensive for many people.

The 80/20 rule is a guideline recommending that 80% of a person's food intake consists of plant-based foods, while the remaining 20% comes from lean animal protein sources.

Yes, the diet restricts caffeine and alcohol, as they are considered dehydrating and potentially inflammatory. Moderate amounts are sometimes permitted on occasion.

The TB12 Method recommends drinking at least half your body weight in fluid ounces of water daily, with added electrolytes. However, nutritional experts note hydration needs are highly individualized.

Unless a person has a specific allergy or intolerance, there is no scientific evidence to suggest that eliminating dairy is beneficial. Dairy can be a valuable source of protein and essential nutrients like calcium.