Dr. Rhonda Patrick's Supplements, Exercises, and Diet Stack 2024

Women
Longevity

She described her exercises to Tim Ferriss in 2017:

  • Dr. Rhonda Patrick puts to the highest level of importance of exercises

  • She uses High-intensity interval training (HIIT) when heart rate reaches 80% of the maximum heart rate is beneficial for her, because they increase increases lactate production

  • Daily aerobics for 15 minutes

  • Aerobic and high-intensity training, strength training, and yoga/ballet exercises

  • Weight lifting: 2-3/week (and specifically squats and lunges)

  • A three-mile run: 3 times /week

  • Sauna 20-30 minutes 3 times / week She exercises to impove VO2 Max using the Norwegian 4x4 protocol:

  • It is considered one of the most effective methods for improving VO2 max

  • 4 intervals of 4 minutes each, with the goal of maintaining a heart rate between 85-95% of maximum during each interval

  • 3-minute active recovery period between each 4-minute interval

  • The protocol is designed to be performed once per week as part of a broader training program

She claims, that Regular exercise, even in short bursts, can significantly reduce cancer-related and cardiovascular-related mortality. Aim for 75-80% of your maximum heart rate for about 20 minutes daily

  • Multivitamin: She takes two types, changing them monthly
  • B-complex: from Swanson
  • Fish Oil: 3 grams of Omega-3s (EPA)
  • Vitamin D: 5,000 IU daily
  • Vitamin K2: 45 mcg of K2, MK7 together with Omega-3
  • Lutein & Zeaxanthin (eye health)
  • Ubiquinol: 100 mg for cellular energy support
  • Cocoa Extract (Cocoavia): 1 scoop or 3 capsules
  • Sulforaphane: 20 mg of free-form
  • PQQ: Rhonda uses for potential cognitive function and memory enhancement

  • Berberine: 1,000 mg for metabolic support

  • Acetyl-L-Carnitine: 500 mg (energy production)

  • Alpha Lipoic Acid: 600 mg (antioxidant)

  • Urolithin A: 250 mg, possibly supports muscle health as we age.

  • Protein Powder – Whey Isolate

  • Fish Oil: An additional 3 grams with a higher DHA version

  • Magnesium (Magnesium Glycinate): 120 mg to support sleep quality and muscle function.

  • Melatonin: 10 mg per night, taken for sleep enhancement and to prevent night terrors [note: safety of this dose is debatable. It is very high compare to many general sleep support suggestions]

  • Inositol: 2 grams per night

  • Vitamin C: 600 mg

  • Curcumin Phytosome: possibly anti-inflammatory

  • Probiotics: rarely, only after drinking alcohol or post-antibiotics

  • Collagen Powder: for joint, skin, and hair

  • Liposomal Glutathione: for a detox

  • Nootropics

  • Beet powder: 9 grams a day for two weeks These are supplements Dr. Patrick has researched or taken previously but does not currently use

  • Nicotinamide Riboside

  • Resveratrol

  • Metformin

  • Athletic Greens

  • Creatine

  • Lithium

  • Choline: Instead of taking choline supplements, she eats eggs

  • Vitamin E: she gets her vitamin E from eating avocados, nuts, and olive oil

Supplement sources: 1, 2

Diet

  • Time-Restricted Feeding: Dr. Patrick limits her eating to an 8-10 hour window each day (time-restricted feeding)
  • Low-Carb Diet: She focuses on a diet of vegetables, fruits, meats, fish, and whole grains. She avoids refined grains, simple carbohydrates, and sugars
  • Nutrient-Rich Smoothies: Dr. Patrick regularly prepares smoothies with blueberries and avocado
  • Nutrigenomics: She uses DNA data to know more what food and nutrients are good for her
  • Her Top-5 Food:
    • Wild Alaskan Salmon: High in EPA and DHA Omega-3 fatty acids
    • Dark Leafy Greens: Rich in vitamins and minerals, antioxidants. Her favorite is a sautéed kale
    • Avocado: healthy fats, fiber, potassium
    • Blueberries: antioxidants, fiber, Vitamin C, and Vitamin K
    • Broccoli sprouts: extremelly high in sulforaphane (anti-inflammatory and antioxidant)

Eating a large salad every day is associated with the brain being 11 years younger

Person: Dr. Rhonda Patrick