Dr. Rhonda Patrick's Supplements, Exercises, and Diet Stack 2024
She described her exercises to Tim Ferriss in 2017:
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Dr. Rhonda Patrick puts to the highest level of importance of exercises
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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
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Daily aerobics for 15 minutes
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Aerobic and high-intensity training, strength training, and yoga/ballet exercises
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Weight lifting: 2-3/week (and specifically squats and lunges)
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A three-mile run: 3 times /week
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Sauna 20-30 minutes 3 times / week She exercises to impove VO2 Max using the Norwegian 4x4 protocol:
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It is considered one of the most effective methods for improving VO2 max
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4 intervals of 4 minutes each, with the goal of maintaining a heart rate between 85-95% of maximum during each interval
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3-minute active recovery period between each 4-minute interval
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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
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Berberine: 1,000 mg for metabolic support
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Acetyl-L-Carnitine: 500 mg (energy production)
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Alpha Lipoic Acid: 600 mg (antioxidant)
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Urolithin A: 250 mg, possibly supports muscle health as we age.
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Protein Powder – Whey Isolate
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Fish Oil: An additional 3 grams with a higher DHA version
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Magnesium (Magnesium Glycinate): 120 mg to support sleep quality and muscle function.
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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]
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Inositol: 2 grams per night
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Vitamin C: 600 mg
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Curcumin Phytosome: possibly anti-inflammatory
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Probiotics: rarely, only after drinking alcohol or post-antibiotics
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Collagen Powder: for joint, skin, and hair
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Liposomal Glutathione: for a detox
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Nootropics
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Beet powder: 9 grams a day for two weeks These are supplements Dr. Patrick has researched or taken previously but does not currently use
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Nicotinamide Riboside
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Resveratrol
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Metformin
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Athletic Greens
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Creatine
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Lithium
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Choline: Instead of taking choline supplements, she eats eggs
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Vitamin E: she gets her vitamin E from eating avocados, nuts, and olive oil
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