Dr. Rhonda Patrick holds a Ph.D. in biomedical science from the University of Tennessee Health Science Center. Her groundbreaking work spans the fields of aging, cancer, and nutrition, with particular emphasis on micronutrient research and inflammation's role in aging. As a passionate science communicator, she founded FoundMyFitness.com and hosts the 'FoundMyFitness' Science Podcast, where she translates complex scientific concepts into practical health insights for the general public.
Quick Facts
Notable Wins
- Founded FoundMyFitness.com, a leading platform for health science communication
- Pioneering research in micronutrient metabolism and aging
- Developed innovative approaches to time-restricted eating and nutritional optimization
- Published numerous influential papers on nutrition and longevity
- Created widely-adopted protocols for sauna use and cold exposure benefits
- Established evidence-based frameworks for supplement usage and nutrient timing
- 2025: Continued to release new episodes and clips on FoundMyFitness, including detailed segments on her 2025 supplement routine, strength training, cardio, and skincare routine
- January 2025: Detailed her 2025 Strength Training & Cardio Routine, including Zone 2 and sauna protocols
- October 2025: Released a detailed episode on her exact
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01
Morning Rituals and Nutrition
Get bright Blue Light during the day, as early as possible, and avoid that same blue light as much as you can in the evenings.
Wake Up & Light Exposure
- Regulate melatonin production
- Improve mood and energy levels
- Enhance cognitive performance
I may have another reason to love my morning cup of coffee! A very recent randomized controlled trial found consumption of dark roast coffee brew (500 ml/day) for 1 month caused a 23% reduction in DNA damage in white blood cells compared to baseline levels.
Morning Coffee & Supplements
- Dark Roast Coffee (500 ml, consumed around 8:15 AM)
- Multivitamin (Pure Encapsulations ONE or Thorne Basic Nutrients)
- Fish Oil (3 grams of Omega-3s, higher EPA content)
- Vitamin D3 (5,000 IU)
- Vitamin K2 (45 mg MK4)
- Lutein & Zeaxanthin (10 mg/2 mg, Pure Encapsulations)
- Ubiquinol (100 mg)
- Sulforaphane (20 mg, from BROQ Tablets and Moringa Powder)
- PQQ (20 mg)
- Berberine (1,000 mg)
- Acetyl-L-Carnitine (500 mg)
- Alpha Lipoic Acid (Pure Encapsulations)
- Vitamin C (dosage not specified)
While some degree of diversity is ideal, for breakfast I do often rotate between a few reliable meals.
Nutrient-Dense Breakfast
- 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)
- Variety of nuts (walnuts, pecans, macadamia)
- Berries (especially blueberries for pterostilbene)
- Hydrolyzed collagen powder
- Unsweetened coconut milk
My micronutrients smoothie that I drink every single morning the total volume is around 64 fluid ounces and I drink half of that and give the rest to my husband Dan
Micronutrient Smoothie
- 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
02
Work, Exercise, and Research Activities
I literally down a bunch of water, and then I get in [to work], and then I either read a science paper, prepare for a presentation or a podcast, or I hash over things in my mind.
Research and Content Creation
- 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
- Standing desk to reduce sedentary time
- Blue light filtering glasses for screen work
- Regular breaks for movement and hydration
I like to mix up my weekly exercise routine with aerobic exercise, high-intensity training, strength training, and yoga/ballet exercises. I usually do some form of exercise everyday even if it is only 15 minutes.
Exercise and High-Intensity Training
Weekly Exercise Schedule:
- Strength/HIIT: 3 times per week, 1 hour sessions (CrossFit-style). First half focuses on strength exercises including squats, deadlifts, pull-ups, cleans; second half is aerobic HIIT combining biking, rowing, sprinting with bodyweight/light-weight strength.
- Cardio: 2 times per week of Zone 2 running.
- Sauna: 3-4 times per week at 175 °F for 20 minutes, often post-workout.
- 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
I always have my sauna on preheating up, takes about an hour and a half, and I get it to about 189 degrees Fahrenheit. I hop right in the sauna after my Peloton.
Post-Workout Sauna Session
Sauna Specifications:
- Temperature: 175 °F (approx. 79 °C)
- Duration: 20 minutes
- Frequency: 3-4 times per week
- Often used post-workout
- Increased plasma volume and blood flow
- Enhanced cardiovascular health
- Improved endothelial function
- Release of endorphins and norepinephrine
- Reduced anxiety and stress
03
Afternoon Nutrition and Activities
As a breakfast or lunch, I occasionally have an avocado topped with fresh lemon juice and wild Alaskan salmon roe, possibly accompanied by a side of sauerkraut.
Nutrient-Dense Lunch
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)
- Eliminates refined carbohydrates
- Focuses on nutrient density
- Incorporates fermentable fiber for gut health
- Maintains proper omega-3 to omega-6 ratio
I learned a lot from it as well in terms of foods that I have a bigger spike to, [after a meal], and other lifestyle factors that affect my fasting blood glucose.
Blood Sugar Monitoring & Recovery
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
- Short walks for glucose regulation
- Hydration with filtered water
- Stress management techniques
Eating late at night also may 'reset' peripheral clocks and result in misalignment of metabolism, which means when you wake up your metabolism is already at end of its cycle.
Final Meal Preparation and Consumption
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)
- Completes final meal by 5:25 PM
- Allows 6-8 hours of sleep nightly, estimating bedtime between 12:00 AM and 2:00 AM based on 8:00 AM wake time
- Supports 12-16 hour overnight fasting window
- Aligns with natural circadian rhythms
04
Evening Wind-Down and Sleep Preparation
I take a supplement called Magnesi-Om by Moon Juice, which is in the form of a powder. It contains a touch of monk fruit and has a pleasant taste.
Evening Supplements and Recovery
Evening Supplement Stack:
- Additional Omega-3s (3 grams, higher DHA version)
- Magnesium Glycinate (120 mg)
- Magnesi-Om by Moon Juice (taken before bedtime)
- Melatonin (9 mg, used occasionally for managing night terrors)
- Light stretching or mobility work
- Gentle walking if needed
- Stress-reduction techniques
Get bright Blue Light during the day, as early as possible, and avoid that same blue light as much as you can in the evenings.
Light Management and Environment Optimization
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
- Temperature control (60-67 °F)
- White noise machine for sound masking
- Air purification for optimal breathing
Early bright light exposure, limiting evening light exposure, decreasing the temperature of the room in which we sleep, reducing our anxiety, and restricting the intake of substances that alter our alertness can improve our sleep.
Evening Relaxation Protocol
Wind-Down Activities:
- Reading offline content (science publications)
- Light stretching or gentle yoga
- Meditation or breathing exercises
- Sleep preparation rituals
- High-quality sleep mask
- Premium earplugs
- Temperature-regulating bedding
- Air quality optimization
There may be a sleep 'sweet spot' with too little or too much sleep associated with impaired brain function. Older adults who consistently get 6-8 hours of sleep per night delay cognitive dysfunction and have sharper brains.
Final Sleep Preparation
Pre-Sleep Protocol:
- Complete darkness in bedroom
- Cool temperature maintenance
- Final bathroom visit
- Deep breathing exercises
- Aims for 6-8 hours of sleep nightly
- Maintains consistent sleep schedule with estimated bedtime between 12:00 AM and 2:00 AM based on 8:00 AM wake time
- Monitors sleep quality with tracking device
- Adjusts routine based on sleep metrics
05
Core Habits and Lifestyle Practices
Time-restricted eating within a 10-hr window & fasting for 14-hrs a day without restricting calories altered the body's production of proteins consistent with a reduced risk of developing chronic conditions such as cancer, diabetes, and cognitive decline.
Intermittent Fasting Protocol
Fasting Guidelines:
- Typically eats within an 8- to 12-hour window
- Fasts for the remaining 12-16 hours daily
- Eating window starts upon waking around 8:00 AM
- 36% decrease in breast cancer risk
- Improved weight loss effectiveness
- 20% lower HbA1C levels per 3-hour increase in fasting
- Reduced inflammation markers
One of the main reasons I like to expose myself to the cold are the effects it seems to have on the brain, mood and possibly attention.
Heat and Cold Exposure Practices
Temperature Exposure Protocol:
- Sauna sessions (175 °F, 20 minutes, 3-4x weekly, often post-workout)
- Cold showers post-sauna
- Ice baths for recovery and mood enhancement
- Strategic timing with workouts
- Enhanced recovery
- Improved sleep quality
- Mood elevation
- Cognitive enhancement
I use Per Gum, I love it.
Dental Health Protocol
Oral Care Protocol:
- Waterpik use for gum health
- Regular flossing
- Xylitol gum (1 gram daily)
- Strategic timing of oral care
When you get in the sauna, you release a lot of endorphins. The possibility that that sauna use could play a role in mood and attention by increasing norepinephrine and affecting our sensitivity to and production of beta-endorphin.
Stress Management Practices
Stress Reduction Protocol:
- Regular sauna sessions for stress relief
- Yoga and ballet exercises
- Strategic exercise timing
- Nature exposure when possible
- Hormetic stress exposure
- Regular movement throughout day
- Social connection maintenance
- Time in nature when possible
Frequently Asked Questions
Common questions about Dr. Rhonda Patrick's daily routine
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 to four times weekly for 20 minutes at 175 °F. 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.
Dr. Rhonda Patrick typically wakes up at early morning, emphasizing consistency in sleep-wake cycles to optimize circadian rhythm and daily performance.
Dr. Rhonda Patrick's morning routine includes hydration, light exposure, movement, and mindfulness practices designed to set a positive tone for the day and enhance cognitive performance.
Dr. Rhonda Patrick follows balanced diet, focusing on whole foods, adequate protein, healthy fats, and nutrient-dense meals tailored to support energy needs and health goals.
Dr. Rhonda Patrick maintains a structured fitness routine that balances strength training, cardiovascular exercise, and flexibility work to optimize physical performance and longevity.
Dr. Rhonda Patrick uses targeted supplementation based on personal health goals and deficiencies, often including vitamins, minerals, and performance-enhancing compounds recommended by health professionals.
Dr. Rhonda Patrick prioritizes 7-9 hours of quality sleep per night, recognizing sleep as essential for recovery, cognitive function, and overall health optimization.
Dr. Rhonda Patrick leverages various productivity systems and tools to manage time effectively, maintain focus, and achieve professional and personal goals efficiently.
Dr. Rhonda Patrick employs evidence-based stress management techniques including meditation, exercise, time in nature, and strategic recovery periods to maintain mental health.
Dr. Rhonda Patrick often shares book recommendations across various topics including personal development, business, health, and philosophy that have influenced their thinking and success.
While Dr. Rhonda Patrick's routine offers valuable insights, individual needs vary. Adapt the principles to your lifestyle, starting with 1-2 practices and consulting healthcare providers before major changes.
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