Alex Guerrero Workout and Diet

Alternative Health Practitioner

Born: 1965

Alex Guerrero is from Argentina. He obtained a master’s degree in Traditional Chinese Medicine from Samra University and opened his own treatment center in 1996. In 2004, Guerrero wrote a book called Balance for Life: Understanding & Maximizing Your Body’s pH Factor. He sold a product called ‘Supreme Greens’ via infomercials and was subsequently sanctioned by the FTC for making false health claims. Guerrero also created a supposed anti-concussion supplement called Neurosafe, which also got banned by the FTC, but it led to his meeting many pro athletes, including QB Tom Brady. The two developed a health brand called TB12, which includes a high-end gym, supplements, meal services, and apparel. Guerrero has a limited presence on social media, but he still has tens of thousands of followers. He is 5 feet, 7 inches tall and weighs about 160 lbs.

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Alex Guerrero’s Diet

Diet Summary

Guerrero says that unhealthy pH levels of most people’s diets are the cause of disease. He advocates for a diet that rebalances pH, including avoiding dairy, gluten, and caffeine, and hitting the veggies and fruit hard. Fruit and veg are filled with vitamins and other micronutrients which support health naturally. While grass-fed animal protein is okay, he recommends getting most of your protein from plant sources, such as peas. Wild-caught fish is also on the list of must-haves. He advocates drinking plenty of water every day as he considers it a key to peak performance, along with electrolytes.

Estimated Macros

Medium Fat

Medium Protein

Medium Cab

Diet Details

Acid-Alkali Balance

Guerrero says that when your body becomes either too acidic or too alkaline, you are at risk of developing many different diseases.

Focus on the Veg

Guerrero says most Americans eat an acidic diet, and that the foods we eat should be heavily weighted toward veggies to restore the right balance.

Inflammatory Veggies

Although Guerrero recommends eating lots of vegetables every day, he does not love them all equally. Tomatoes, peppers and mushrooms are potentially inflammatory.

80/20 Protein Plan

Guerrero developed Tom Brady’s diet. He gets his protein 80% of the time from plants, and 20% from meat.

Hydration Matters

Guerrero is a strong advocate for drinking water. If you don’t like the taste of water, focus on high water-content foods, such as cucumber, watermelon, strawberries, and spinach.

Pizza Is Okay

Guerrero says that an occasional treat is fine, but we must focus on getting lots of fresh, whole vegetables and fruits into our diet every day.

What to Eat

  • Veggies
  • Berries
  • Fruit
  • Nuts
  • Hydrating Foods
  • Plant-based Protein
  • Grass-fed Animal Protein
  • Wild Caught Fish
  • Whole Non-gluten Grains
  • Water

What to Avoid

  • White Flour
  • Refined Sugar
  • Dairy Products
  • Gluten
  • Caffeine
  • Processed Foods
  • Chemicals
  • Artificial Ingredients

Guerrero on Health

‘Our bodies are designed to be healthy.’

Guerrero on The Health Crisis

‘If fewer people needed pills to lower blood pressure, decrease cholesterol levels or stimulate their love lives, think about the impact it would have on our healthcare system.’

Guerrero on Treats

‘if an athlete is craving pizza, they should have a slice of pizza. Their diet, however, should include lots of fruit, vegetables, fish, and recovery fluids.’

Alex Guerrero’s Workout Routine

Workout Routine

Body Engineer

Guerrero has been called a ‘body engineer’ for his attention to detail and focus on optimizing body function and overall health.

Deep Force Massage

Guerrero is famous for relieving pain with his massage method. He started by clearing up Brady’s elbow tendonitis that had been plaguing him for a long time, and worked his magic again with Brady’s injured ACL.

Prevention for Longevity

Guerrero has been the center of a lot of controversy, but most of the athletes he works with agree that his methods help them feel and perform better.

Appropriate Dose

Guerrero trains athletes who are used to working hard. He doesn’t have to push them; in fact, he often has to rein them in.

Muscle Pliability

Guerrero’s goal for his athletes is optimal function and longevity. To that end, he works with them to find the right balance of strength and flexibility so that their body works well and minimizes the risk of injury.

Resistance Bands Are Better

Guerrero prefers resistance bands over free weights because he says they allow for more natural movements.

Exercise Style

An Alex Guerrero Routine

  • Functional training using resistance bands & body weight
  • Individualized training based on needs & usage
  • Targeted deep massage for injury prevention

Guerrero on Working With Tom Brady

‘I never have to amp Tommy up to train. If anything, I need to remind him that he has to dial it back.’

Guerrero on Functional Training

‘The goal is to tell your body how you want it to function.’

Guerrero on Resistance Band Training

‘It’s not all about having the biggest muscles, especially if you’re playing quarterback.’

Guerrero on His Technique of Muscle Pliability

‘The deep tissue work and specific movement training hardwires your body for sustained excellence.’

Alex Guerrero’s Supplements

tb12 electrolytes


Guerrero is keen on hydration. His TB12 brand offers electrolyte blends both for performance and recovery.

plant based protein

Plant-Based Protein

Guerrero believes we should all be eating more plants. His TB12 brand makes protein from peas, one of the few plants that offers complete protein and only 1 carb. The brand also makes gluten-free, dairy-free, soy-free protein bars with tasty antioxidant extras like turmeric and cacao nibs.

natural sleep aid

Natural Sleep Aid

Guerrero considers sleep to be essential for recovery and overall health. TB12 Sleep made with chamomile, melatonin, and GABA promotes relaxation so you can fall asleep faster. It also improves sleep quality.

performance blend

Performance Blend

Guerrero’s TB12 makes a supplement called Perform to aid with focus, energy, and improved cognition. It contains the Ayurvedic herbs ashwagandha and rhodiola.


Recovery Blend

TB12 also has a Recover supplement which supports recovery and improves joint mobility by taming inflammation. It contains tart cherry extract, egg extract, and curcumin, among other things.

immune support

Immune Support

Guerrero believes in the power of plants. TB12’s Protect is chockfull of antioxidants like vitamin C, zinc, and elderberry extract.

tb12 multivitamin


Although Guerrero is big on eating whole foods, he still recommends taking a daily multivitamin to be sure you’re covering all your nutritional bases.

Alex Guerrero’s Lifestyle

Best Snacks for Sleep

Guerrero says that eating before bed can have a huge impact on your sleep quality. By choosing good options such as bananas, almonds, or tart cherry juice, you can actually improve your rest.

TM for Optimal Mentality

Guerrero considers transcendental meditation to be an essential component of mental health, and overall health.

Tracking Intake = Faster Recovery

Guerrero has his clients keep a food diary of every single bite and sip they take so he can get a complete picture of what is working, and what is hindering recovery.

Bending the Age Curve

Guerrero says the things that are essential to slowing down aging are mindset, good hydration, anti-inflammatory nutrition, pliability, building muscle, and sleep.

Legal Woes

Guerrero has been sanctioned by the FTC more than once for making false claims about various health products and calling himself a doctor. The Traditional Chinese Medical school he attended in California was shut down in 2010 due to problems with accreditation.

Uneasy Coworkers

Guerrero was reportedly the center of a feud between Tom Brady and head coach Bill Belichick, and Guerrero had his team privileges revoked from the Patriots.

Happy Partnership

After working on Tom Brady’s bum elbow in 2006, Guerrero and Brady formed a partnership. Guerrero is godfather to Brady’s youngest son.

All-Out Adventure

Guerrero is an adrenaline junkie. He loves heli-skiing, shark diving, racing cars, and flying around in fighter jets.

Jet Lag Hacks

Travel can wreck havoc on the body. To help your body adjust, Guerrero recommends adjusting gradually toward your new time zone by 15 minutes a day, drinking plenty of water, and avoiding alcohol and caffeine altogether. No pre- or in-flight cocktails or coffee, either, even the freebies.

Guerrero on Missing Out on Sleep

‘Sleep promotes physical and cognitive repair, recovery, and hormonal regulation. Cutting back on sleep is cutting back on all of these anti-aging benefits. You’ll end up paying for those missed hours.’

Guerrero on Healing

‘The faster I can change the way in which your brain thinks about this injury, the quicker you will recover, and the more successfully.’

Guerrero on a Food Diary When Recovering From Injury

‘Everything matters when the body is fighting this hard to heal, so write it all down.’

Guerrero on Healthy Aging

‘It’s simple interventions like daily hydration that give Tom more energy now than in his early 20s, and help him live pain-free.’

Guerrero on One Way to Recover From Jet Lag

‘Take a day off to rest and recoup. It might feel like a waste of a day, but your body will thank you when the important to-dos on your trip roll around.’

Guerrero on Tom Brady

‘I know who I am, so we worked together, much like what a coach and a player would do. It’s a really good partnership.’

Guerrero on Flying in a Fighter Jet

‘The guns were fake, but it was still pretty cool.’

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