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

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