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What’s Rhonda Patrick’s Secret to Staying Young and Energized?
See How Her Daily Routine Helps Her Stay Fit, Focused, and Youthful
Kumail Asghar Ali
October 22, 2024
In partnership with
Hello Wellness Enthusiasts,
This week, we’re diving into the inspiring daily routine of Dr. Rhonda Patrick, a scientist and health educator known for her deep knowledge of nutrition, aging, and disease prevention. Let’s explore how her daily practices—ranging from morning blue light exposure to rigorous exercise and cold plunges—can offer insight into living a longer, healthier life.
Anti-aging cream got you feeling like this? Meanwhile, Dr. Rhonda Patrick is already years younger thanks to her daily routine. Maybe it’s time to ditch the cream and grab some supplements—and a cold plunge for good measure!
In this week’s newsletter, we cover:
But first,
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Who Is Dr. Rhonda Patrick?
Dr. Rhonda Patrick is a leading voice in nutrition, aging, and disease prevention. As the founder of FoundMyFitness, she has built a reputation for delivering science-backed insights on health optimization. Millions turn to her for advice on how to live longer, stay mentally sharp, and feel youthful. Through her podcast, YouTube channel, and research-based content, she shares her expertise on living a healthier, more vibrant life.
Energizing Morning Routine
Wakes up at 8 AM: Rhonda starts her day by exposing herself to 30-60 minutes of blue light with the Amazon Basics Blue LED Light, which helps reset her circadian rhythm and boosts alertness. This blue light exposure stimulates the brain, helping to reduce sleep inertia and get her ready for a productive day.1
Waterpik and Flossing Routine: For dental hygiene, Rhonda uses a Waterpik for thorough cleaning around teeth and the gum line. She believes it offers a more complete clean compared to traditional flossing.
Xylitol Gum: Rhonda includes Xylitol gum in her oral care, using it to support her teeth’s health and, in one case, even reverse dental cavities.
Coffee Kick: By 8:15 AM, Rhonda has her 500 ml of dark roast coffee to stimulate focus and productivity. The caffeine gives her the boost she needs to tackle her busy morning routine. If you don’t like coffee or want to change your coffee routine, you can also try AG1 to energize your mornings with a green powder smoothie.2
Rhonda Patrick’s Science-Backed Morning Supplements
Omega-3: Rhonda consumes Omega-3 supplement pills to boost her intake of essential fatty acids, ensuring her body gets the optimum balance needed for cognitive function and joint health.3
Vitamin D (5,000 IU): This high dose of Vitamin D helps boost her immune system, bone health, and overall mood regulation, especially important when natural sunlight is limited.4
Multivitamin: Rhonda believes in filling any nutritional gaps with a comprehensive multivitamin, ensuring her body has the right nutrients to support overall health.
Omega-3 Fish Oil (3 grams EPA): She consumes a higher EPA version of Omega-3 to support cardiovascular, brain, and eye health.
Vitamin K2 (45 mg MK4): This works synergistically with Vitamin D to direct calcium into bones and out of the arteries, promoting stronger bones and healthier blood vessels.5
Lutein & Zeaxanthin: Protects her vision from blue light damage and supports overall eye health.6
Ubiquinol (100 mg): This form of CoQ10 helps boost cellular energy production and supports heart health.7
Sulforaphane (20 mg): Known for its excellent detoxification properties, sulforaphane also has strong antioxidant benefits to protect against cell damage.8
Berberine (1,000 mg): Supports healthy blood sugar levels and improves insulin sensitivity, which is vital for metabolic health.9
Acetyl-L-Carnitine (500 mg): Enhances energy production and promotes cognitive function by supporting mitochondria health.10
Alpha Lipoic Acid: This antioxidant helps regulate blood sugar and reduces inflammation throughout the body.11
Vitamin C: Rhonda takes Vitamin C for its powerful antioxidant properties, supporting her immune system and enhancing vascular health.
Curcumin: Known for its potent anti-inflammatory properties, Curcumin supports brain health and joint health.12
Probiotics: Maintains a healthy gut microbiome, improving digestion and immune function.
Rhonda Patrick’s High-Protein Breakfast and Smoothie Routine
Scrambled Eggs and Kale: One of her favorite breakfasts includes 1 scrambled egg with sautéed kale and garlic, which offers a nutrient-dense start to her day. She often pairs this with grapefruit for a refreshing boost of Vitamin C.
Nut and Berry Cereal: For an alternative breakfast, Rhonda enjoys a cereal made with collagen powder, coconut milk, and an assortment of chopped walnuts, pecans, and macadamia nuts. She throws in flaxseeds for added fiber and omega-3s.
Morning Micronutrient Smoothie: Rhonda’s smoothie is packed with kale, spinach, chard, avocado, carrots, blueberries, and flaxseed. It totals about 64 ounces, with Rhonda drinking half and sharing the rest with her husband.
Rhonda Patrick’s Intermittent Fasting Routine
Fasting Window: Rhonda typically follows a 10-hour eating window and a 14-hour fasting window, but when feeling motivated, she tightens it to 9 hours of eating with 15-16 hours of fasting. This routine helps her improve metabolic health and promote longevity.13
Morning Fasting and Exercise: Rhonda often pairs her fasting routine with morning exercise. After fasting overnight, she notices that her endurance significantly improves during a morning run, particularly when fasting for more than 15 hours.
Fasted HIIT for Efficiency: On days when she’s short on time, Rhonda likes to do high-intensity interval training (HIIT) on an empty stomach. You can enhance your fasted HIIT workouts with ellipticals or indoor exercise bikes for a challenging but rewarding session.
Treadmill Workouts: Adding a treadmill into your fasted exercise routine can help increase your daily calorie burn and improve cardiovascular health. It’s an easy way to combine walking or running during fasting periods.
Rhonda Patrick’s Workout Routine for Strength and Cardio
3-Mile Runs: Rhonda goes for a 3-mile run three times a week, using aerobic exercise to boost cognitive function and improve endurance.
High-Intensity Interval Training (HIIT): For quick, efficient workouts, Rhonda hops on her Peloton or does squat jumps to elevate her heart rate.
Strength Training: She includes lunges, squats, and weightlifting 2-3 times per week to maintain muscle mass and overall strength.
Yoga & Ballet Exercises: Rhonda practices yoga and ballet exercises 3-4 times a week on her yoga mat, focusing on flexibility and targeting specific muscle groups.
Post-Workout Sauna And Cold Plunge
Hot Sauna Sessions: She heats her sauna to 186°F and spends 20-30 minutes inside, 3 times per week, with 10-20% humidity for optimal benefits. The high heat helps with cardiovascular health and muscle recovery.
Cold Exposure: After sauna sessions, Rhonda enjoys ice baths in a cold pod for brain and mood benefits, using cold exposure to enhance recovery and well-being.14
Nutrient-Dense Lunch Routine
Avocado and Salmon Roe: A typical lunch might include avocado with fresh lemon juice and wild Alaskan salmon roe for a nutrient-dense, healthy-fat meal.
Green Smoothie: Her lunch also often includes a micronutrient smoothie made with spinach, celery, parsley, cucumber, lemon, and ginger for a robust antioxidant punch.
Continuous Glucose Monitoring: She uses the Precision Xtra CGM to track how her meals affect her glucose levels in real-time.
Rhonda Patrick’s Busy Workday
FoundMyFitness: As the founder of FoundMyFitness, Rhonda shares her insights on nutrition, aging, and health optimization with millions of followers.
Research and Content Creation: Rhonda dedicates significant time to scientific research, which she turns into digestible content for her audience through her YouTube channel and podcast.
Writing and Outreach: She also allocates time to writing articles and responding to community questions, ensuring her followers get personalized, evidence-based advice on wellness.
Rhonda Patrick’s Unique Dinner Choices
Cooked Vegetables: Rhonda often prepares a large serving of cooked spinach, broccoli, or collard greens to get her daily intake of folate and fiber.
Protein Options: She pairs these greens with wild Alaskan salmon, chicken, or steak, aiming to get 2-3 servings of salmon per week for its rich omega-3 content.
Bone Broth: She occasionally makes a bone broth from pasture-raised chicken for added nutrients.
Rhonda Patrick’s Optimized Sleep Routine
6-8 Hours of Sleep: Rhonda aims for 6-8 hours of sleep each night to ensure her body recovers fully and maintains cognitive sharpness.
Avoiding Blue Light: She avoids blue light before bed, switching to red-emitting Philips Hue bulbs or dimmers in the evening to wind down more effectively.
Cool Sleeping Environment: Rhonda ensures her room is kept cool, maintaining a temperature between 60-67°F for ideal sleep conditions.
Sleep Mask: Rhonda uses a sleep mask to ensure complete darkness in her bedroom, blocking out even minor light disruptions for a restful night’s sleep.
Blackout Curtains and Earplugs: She also uses blackout curtains and earplugs or white noise machines to create the perfect sleep environment, minimizing noise and light disruptions.
Evening Supplement Routine
Fish Oil: Rhonda includes an additional 3 grams of fish oil in her evening routine, opting for a higher DHA concentration to support brain health, inflammation control, and overall recovery.
Magnesium Glycinate: To enhance relaxation and support muscle recovery, Rhonda takes 120 mg of Magnesium Glycinate, known for its calming effects without causing digestive discomfort.
Magnesi-Om by Moon Juice: This magnesium supplement helps support her body’s recovery processes, promoting relaxation and optimal sleep quality.
Melatonin: For her sleep, she takes a low-dose melatonin supplement to help regulate her sleep-wake cycle and ensure restful sleep.
Low-Caffeine Nootropic Drink: In the evening, Rhonda avoids caffeine and instead opts for a low-caffeine nootropic drink. It’s designed to boost cognitive function without the jitters, providing a smooth energy boost when needed.
Rhonda’s Custom Nootropic Drink Recipe:
Lion’s Mane Mushroom – Her go-to is Laird’s Performance Mushrooms blend for brain support.
Cocoavia Cocoa Powder – 1 sachet added for cognitive benefits and antioxidant support.
Coconut and MCT Powder – An even mix of both provides a healthy fat boost for brain fuel.
Stevia – Added for a natural, sweet taste.
Cinnamon powder – For a metabolic boost and flavor.
Water – To blend it all together into a smooth, brain-boosting evening drink.
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