Dr. Patrick follows a 10-hour eating window (sometimes reduced to 8-9 hours) with a 14-16 hour fasting period for multiple evidence-based benefits. Research she cites shows that time-restricted eating within an 11-hour window was associated with a 36% decrease in breast cancer risk and reduced recurrence. She's personally observed improved endurance during morning workouts when following a 9-hour eating window. The practice has been linked to better glucose control, with each 3-hour increase in nighttime fasting duration associated with 20% lower odds of elevated HbA1C levels. Additionally, she emphasizes how this eating pattern helps mitigate chronic systemic inflammation, which she considers crucial for successful longevity and reduced cancer risk.

Dr. Patrick's exercise routine is deliberately varied to target different aspects of health and fitness. She combines aerobic exercise (3-mile runs, three times weekly), high-intensity training (Peloton Tabata sessions), strength training (weights 2-3 times weekly), and yoga/ballet (3-4 days weekly). This combination is based on research showing that aerobic exercise increases neurogenesis two-fold and can reverse age-related brain changes. Her high-intensity intervals are specifically timed (20 seconds on, 10 seconds off) to increase neurotransmitter production: glutamate by 5% and GABA by 7%. The strength training component is crucial for maintaining muscle mass, which she emphasizes is vital for longevity and metabolic health. She performs some form of exercise daily, even if only for 15 minutes, recognizing that consistency is more important than intensity.

Dr. Patrick's supplement routine is strategically timed and evidence-based. In the morning, she takes foundational supplements including a multivitamin (alternating between Pure Encapsulations ONE and Thorne Basic Nutrients), 3 grams of omega-3s, 5,000 IU of vitamin D, 45mg of vitamin K2 (MK4), and others targeting cognitive function and cellular health. Evening supplements focus on recovery and sleep optimization, including additional omega-3s (higher DHA version), 120mg of magnesium glycinate, and specialized formulations like Moon Juice's Magnesi-Om. She bases her protocol on research showing specific benefits - for example, she's taken fish oil daily for nine years based on studies demonstrating its impact on brain health and inflammation reduction. Her supplement timing is designed to optimize absorption and align with circadian rhythms.

Dr. Patrick includes sauna sessions as a crucial component of her health optimization strategy, typically using it three times weekly for 20-30 minutes at 186-189°F with 10-20% humidity. She prefers post-workout sauna use, noting that pre-workout heat exposure can impair exercise performance. The benefits she's documented include improved cardiovascular health (heart rate can increase to 150 beats per minute, similar to moderate exercise), increased plasma volume and blood flow to the heart, reduced cardiovascular strain, and improved endothelial function. She began using saunas in 2009 during graduate school and noticed significant improvements in anxiety and stress management. The practice also increases endorphin release and norepinephrine production, contributing to improved mood and cognitive function.

Dr. Patrick implements a comprehensive sleep optimization strategy that includes both environmental controls and technology. She maintains a cool room temperature (60-67°F), uses blackout curtains or sleep masks for complete darkness, and employs high-quality earplugs or white noise machines for sound management. In her San Diego home, she uses an Eight Sleep cover to regulate temperature throughout the night. Her light management protocol includes using Philips Hue bulbs that emit red light in the evening and avoiding screens 2 hours before bed. This approach isn't just about light exposure; she emphasizes that device avoidance also reduces anxiety and promotes relaxation. She tracks her sleep quality and adjusts her routine based on the data, aiming for 6-8 hours of quality sleep per night.

Dr. Patrick's nutrition strategy focuses on nutrient density and timing optimization. Her day typically begins with one of two breakfast options: either scrambled eggs with sautéed kale, tomatillo salsa, and grapefruit, or a mixed nuts and berries bowl with collagen powder. She includes a large micronutrient smoothie (64 fluid ounces shared with her husband) containing 8 kale leaves, rainbow chard, spinach, and various fruits for comprehensive micronutrient coverage. Lunch often features avocado with wild Alaskan salmon roe and sauerkraut, focusing on omega-3s, healthy fats, and fermented foods for gut health. She completes her final meal by 5:25 PM, typically including cruciferous vegetables with either wild salmon, pasture-raised chicken, or grass-fed steak. Her approach eliminates refined carbohydrates and emphasizes food quality, with specific attention to timing for metabolic health optimization.

Dr. Patrick takes a data-driven approach to metabolic health monitoring. She uses a Precision Xtra Continuous Glucose Monitor (CGM) to track her blood sugar responses to different foods and activities. This has helped her identify which foods cause larger glucose spikes and understand how lifestyle factors affect her fasting blood glucose levels. She emphasizes the importance of fiber in managing glucose responses and strategically times her meals within a 10-hour window to optimize metabolic health. Her approach includes regular movement after meals, proper hydration, and stress management techniques. This monitoring has led her to develop specific strategies, such as increasing fiber intake when needed and adjusting meal timing based on her glucose response patterns.

Dr. Patrick incorporates cold exposure and contrast therapy (alternating between heat and cold) for their effects on brain health, mood, and recovery. She often combines sauna sessions with cold showers or ice baths, noting significant improvements in sleep quality and mood that can last up to 24 hours. She observes that cold showers are particularly effective at stopping post-sauna sweating, making them practical for social reasons. The scientific basis for these practices includes increased norepinephrine release, improved recovery, and potential cognitive benefits. While she enjoys the Rick Rubin style of alternating between sauna and ice bath, she emphasizes that the benefits come from consistent practice rather than extreme protocols.