Protocol Thumbnail

Dr. Rhonda Patrick

Know more about Dr. Rhonda Patrick sport and nutrition routine

Dr. Rhonda Patrick has a Ph.D. in biomedical science and a Bachelor of Science degree in biochemistry/chemistry from the University of California, San Diego. She is interested in nutrition, brain & aging.

She is the co-founder of the FoundMyFitness podcast, where she discusses cutting-edge science on topics like fasting, depression, fitness, and longevity. Her audience on X is over 550,000 followers making her a voice of longevity

Optimized For:

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

Item

Exercises

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
Item

The Norwegian 4x4 protocol

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

Item
morning

Rhonda's Morning Supplements

  • 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
Item
evening

Rhonda's Evening Supplements

  • 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
Item
occasionally

Intermittently Used Supplements

  • 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
Item

Not Currently Taking

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

Supplement sources: 1, 2

Item

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

Explore More Protocols

Join a Community for Free. Monthly Insights on Longevity, Productivity, and Wellness

Free. No spam. Cancel anytime.

"A must-read newsletter on longevity. I learn something new every month." – Jamie L.

"It's data-driven and scientific. I like it!" – Alex P.