Tom Brady Breaks Down His Sacred Checklist That Helped Him Stay Healthy and Recover Fast All These Years

For a man who spent 23 seasons being chased by the NFL’s toughest defensive ends and linebackers yet never seemed to slow down, Tom Brady’s longevity remains one of the most extraordinary feats in sports history.

Seven Super Bowl titles (more than any franchise), 89,214 passing yards (more than any QB), 649 touchdowns (also the most), yet just 19 career games missed due to injury. The numbers alone seem almost mythical.

However, as the GOAT revealed in the latest edition of his 199 Newsletter, there was nothing mystical about his durability. It all came down to a disciplined system he calls his “resilience checklist.”

“All growth, integration, and recovery occur in sleep,” Brady began, introducing the first pillar of his holy grail routine. He insists that sleep is as much about rest as it is about regeneration, adding, “99% of people need 7–8 hours of solid sleep a night, ideally 9 if you can get it.”

Brady then explained that recovery, memory, and hormone balance all depend on consistent, high-quality rest. Hence, to maximize this, he follows a meticulous pre-bed ritual: no screens an hour before bed, a dark and cool room (65–68°F), and a consistent bedtime. “If your goal is to kick the day’s ass instead of the other way around… that’s hard to do when you’re a step slow and yawning all the time,” he explained.

Moving on to the second pillar, hydration, Brady is all about staying ahead of fatigue rather than reacting to it.

“I try to avoid being in the position of drinking water as a response to thirst,” TB 12 said. Even during his playing days, he’d drink over an ounce of water per pound of body weight. The goal, he said, is to keep muscles “supple, stretchy, and strong” — not like “beef jerky,” but like a “juicy tenderloin,” the New England Patriots legend shared.

Beyond performance, Brady linked hydration to immunity, noting how it “lubricates the mucus membranes” and supports the body’s defenses against illness.

Then comes nutrition and supplementation, aka fuel and maintenance for what he calls the body’s “high-performance automobile.”

“Food is the fuel that dictates how far and how fast you can go,” the 7x Super Bowl winner further said, advocating for minimally processed foods, enough protein (0.5–1g per pound of bodyweight), healthy fats, and fibre.

Meanwhile, he warned against “chronic inflammation,” calling it a “smoldering fire” that weakens recovery, while praising vitamins D, C, and zinc as essential for immune resilience.

And then finally, there’s movement – the balance of resistance and pliability training that Brady swears by. “When you break your wrist or your leg and it’s immobilized, strength and flexion loss can top 30–40%,” he noted, emphasizing that inactivity kills function. Resistance training, he explained, creates stress that “teaches your body to adapt.”

Pliability, meanwhile, keeps muscles “long, unrestricted, and supple,” allowing him to withstand 23 years of NFL hits. “You don’t quite become indestructible, but you become very hard to hurt,” Brady admitted.

As one can make out from the checklist, resilience was a lifestyle for Tom Brady. No wonder he believes that “physical resilience is a learned skill… You don’t just have it.”