Morning light exposure is crucial for setting your circadian rhythm. Dr. Patrick aims for 30-60 minutes of bright light exposure upon waking. This practice has been shown to:

• Regulate melatonin production
• Improve mood and energy levels
• Enhance cognitive performance

For optimal results, consider using a Philips Wake-Up Light to simulate natural sunrise, especially during darker winter months.

Dr. Patrick's morning supplement routine is carefully designed based on scientific research. Her protocol includes:

• Dark Roast Coffee (500ml)
• Multivitamin (Pure Encapsulations ONE or Thorne Basic Nutrients)
• Fish Oil (3 grams of Omega-3s)
• Vitamin D (5,000 IU)
• Vitamin K2 (45mg of MK4)
• Additional targeted supplements

For high-quality supplements aligned with Dr. Patrick's recommendations, check out Thorne's Basic Nutrients.

Dr. Patrick's breakfast typically rotates between two main options: 1. Scrambled Eggs with Sautéed Kale:

• Eggs scrambled in avocado oil (high smoke point, rich in monounsaturated fats)
• Sautéed kale with garlic (high in lutein and zeaxanthin)
• Tomatillo salsa (contains tomatidine for muscle health)
• Grapefruit (rich in ferulic acid and naringenin)

2. Mixed Nuts and Berries Bowl:

• Variety of nuts (walnuts, pecans, macadamia)
• Berries (especially blueberries for pterostilbene)
• Hydrolyzed collagen powder
• Unsweetened coconut milk

For quality collagen supplementation, try Vital Proteins Collagen Peptides.

Dr. Patrick's signature morning smoothie recipe includes:

• 8 large kale leaves
• 3 cups flax milk
• 4 rainbow chard leaves
• 3 cups spinach
• 1 tomato
• 2 carrots
• 1 apple
• 1 avocado
• 1 cup blueberries
• 1 banana
• 1 shot glass of flaxseed

This smoothie provides the RDA for several micronutrients including vitamin A, B5, B6, C, folate, calcium, magnesium, iron, manganese, copper, and fiber. For optimal blending, consider using a Vitamix Professional Series Blender.

Dr. Patrick employs specific work strategies to maximize productivity and cognitive function:

• Uses the Pomodoro Technique: 25 minutes of focused work followed by 5-minute breaks
• Alternates with 90-minute deep work blocks aligned with ultradian rhythms
• Incorporates regular hydration and movement breaks

For optimal focus during work sessions, consider using the Focus@Will app for scientifically optimized background music. Dr. Patrick's work setup includes:

• Standing desk to reduce sedentary time
• Blue light filtering glasses for screen work
• Regular breaks for movement and hydration

Dr. Patrick's exercise routine is scientifically designed to maximize health benefits:

Weekly Exercise Schedule:

• Aerobic Exercise: 3-mile runs, three times per week
• High-Intensity Training: Peloton sessions (20 seconds on, 10 seconds off) for 10 minutes, three times weekly
• Strength Training: Weight lifting, lunges, and squats 2-3 times per week
• Yoga/Ballet: 3-4 days per week for flexibility and specific muscle toning

For home workouts similar to Dr. Patrick's routine, consider the Peloton Bike for high-intensity interval training. Research shows these combined exercise modalities provide:

• Increased neurogenesis (2x growth of new neurons)
• Enhanced learning and memory
• Improved neurotransmitter production (glutamate +5%, GABA +7%)
• Better attention and focus through increased norepinephrine

Dr. Patrick's sauna protocol is based on extensive research showing multiple health benefits:

Sauna Specifications:

• Temperature: 186-189°F
• Duration: 20-30 minutes
• Frequency: 3 times per week
• Humidity: 10-20%

Benefits of post-workout sauna use:

• Increased plasma volume and blood flow
• Enhanced cardiovascular health
• Improved endothelial function
• Release of endorphins and norepinephrine
• Reduced anxiety and stress

For home sauna solutions, consider the Salus Sauna for optimal heat exposure benefits.

Dr. Patrick's lunch choices are carefully selected for maximum nutritional benefit:

Common Lunch Components:

• Avocado (rich in potassium and vitamin E)
• Wild Alaskan salmon roe (excellent source of omega-3s)
• Fermented foods like sauerkraut (for probiotics and gut health)
• Large plate of vegetables
• Olive oil dressing (healthy fats)

For high-quality wild-caught seafood similar to Dr. Patrick's choices, consider Vital Choice Wild Alaskan Salmon Roe. Nutritional Strategy:

• Eliminates refined carbohydrates
• Focuses on nutrient density
• Incorporates fermentable fiber for gut health
• Maintains proper omega-3 to omega-6 ratio

Dr. Patrick uses technology and strategic practices to monitor and optimize her metabolic health:

Monitoring Protocol:

• Uses Precision Xtra Continuous Glucose Monitor (CGM)
• Tracks post-meal glucose responses
• Adjusts fiber intake based on readings
• Implements strategic movement after meals

For personal glucose monitoring, consider the FreeStyle Libre CGM System. Post-Meal Optimization:

• Short walks for glucose regulation
• Hydration with filtered water
• Stress management techniques

Dr. Patrick strategically times her final meal to optimize metabolic health and circadian rhythm:

Early Dinner Components:

• Cooked vegetables (especially cruciferous varieties)
• Wild Alaskan salmon (2-3 times per week)
• Pasture-raised chicken or grass-fed steak
• Mustard powder (for myrosinase activation)

For high-quality protein sources similar to Dr. Patrick's choices, explore Vital Choice Wild Salmon. Timing Considerations:

• Completes final meal by 5:25 PM
• Allows 3+ hours before bedtime
• Supports 14-16 hour overnight fasting window
• Aligns with natural circadian rhythms

Dr. Patrick's evening supplement protocol is designed for optimal recovery and sleep preparation:

Evening Supplement Stack:

• Additional Omega-3s (3 grams, higher DHA version)
• Magnesium Glycinate (120 mg)
• Magnesi-Om by Moon Juice (before bedtime)
• Melatonin (9 mg for managing night terrors)

For quality magnesium supplementation, consider Moon Juice's Magnesi-Om. Evening Recovery Practices:

• Light stretching or mobility work
• Gentle walking if needed
• Stress-reduction techniques

Dr. Patrick implements specific environmental controls for optimal sleep preparation:

Evening Light Protocol:

• Uses Philips Hue bulbs emitting red light
• Installs dimmers in key rooms
• Avoids screens 2 hours before bed
• Uses blackout curtains for complete darkness

For optimal evening lighting, consider Philips Hue White and Color Ambiance. Environment Optimization:

• Temperature control (60-67°F)
• White noise machine for sound masking
• Air purification for optimal breathing

Dr. Patrick's evening relaxation protocol focuses on promoting quality sleep:

Wind-Down Activities:

• Reading offline content (science publications)
• Light stretching or gentle yoga
• Meditation or breathing exercises
• Sleep preparation rituals

For optimal sleep temperature regulation, consider the Eight Sleep Pod Cover. Sleep Environment Checklist:

• High-quality sleep mask
• Premium earplugs
• Temperature-regulating bedding
• Air quality optimization

Dr. Patrick's final sleep preparation ensures optimal rest:

Pre-Sleep Protocol:

• Complete darkness in bedroom
• Cool temperature maintenance
• Final bathroom visit
• Deep breathing exercises

For complete darkness, try the SleepMaster Premium Sleep Mask. Sleep Quality Optimization:

• Aims for 7-8 hours of sleep
• Maintains consistent sleep schedule
• Monitors sleep quality with tracking device
• Adjusts routine based on sleep metrics

Dr. Patrick's fasting protocol is based on extensive research:

Fasting Guidelines:

• 10-hour eating window (standard practice)
• 8-9 hour window when feeling motivated
• 14-16 hour fasting period
• Starts clock upon waking

Research-backed benefits include:

• 36% decrease in breast cancer risk
• Improved weight loss effectiveness
• 20% lower HbA1C levels per 3-hour increase in fasting
• Reduced inflammation markers

For tracking your fasting windows, consider using the Zero Fasting app.

Dr. Patrick combines both heat and cold exposure for optimal benefits:

Temperature Exposure Protocol:

• Sauna sessions (186-189°F, 20-30 minutes, 3x weekly)
• Cold showers post-sauna
• Ice baths for recovery and mood enhancement
• Strategic timing with workouts

For home cold therapy, explore the Salus Sauna Cold Plunge. Benefits of combined protocols:

• Enhanced recovery
• Improved sleep quality
• Mood elevation
• Cognitive enhancement

Dr. Patrick maintains a thorough dental health routine:

Oral Care Protocol:

• Waterpik use for gum health
• Regular flossing
• Xylitol gum (1 gram daily)
• Strategic timing of oral care

For optimal oral care, consider the Waterpik Water Flosser and PER GUM Xylitol gum.

Dr. Patrick employs various stress management techniques:

Stress Reduction Protocol:

• Regular sauna sessions for stress relief
• Yoga and ballet exercises
• Strategic exercise timing
• Nature exposure when possible

For guided stress reduction, try Headspace meditation app. Key stress management principles:

• Hormetic stress exposure
• Regular movement throughout day
• Social connection maintenance
• Time in nature when possible