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Rhonda Patrick

Dr. Rhonda Patrick: Decoding Health Through Science Meet Dr. Rhonda Patrick, a biochemist whose groundbreaking work is revolutionizing our understanding of health, aging, and nutrition. With a Ph.D. in biomedical science, she's not just another voice in the wellness space—she's a scientific powerhouse translating complex research into actionable insights for everyday life. From unraveling the mysteries of micronutrients to exploring the frontiers of DNA damage and inflammation, Dr. Patrick's work at prestigious institutions like Children's Hospital Oakland Research Institute has positioned her at the forefront of longevity research. But what sets her apart is her gift for making science accessible. Through FoundMyFitness.com and her popular podcast, Dr. Patrick bridges the gap between laboratory breakthroughs and your daily routine. She's on a mission to empower you with knowledge, challenging conventional wisdom and inspiring a proactive approach to health. Ready to dive into the fascinating world of biochemistry and discover how it can transform your life? Let's explore the wisdom of Dr. Rhonda Patrick and unlock the secrets to optimal health and longevity.

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Morning Routine

8 am Wake Up.

  • “I wake up at 8 am and have my first sip of coffee at 8:15”

  • Rhonda aims for 30 minutes to 1 hour of morning bright light exposure. She suggests, "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."

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8am - Dental Hygeine

  • Rhonda uses a Waterpik alongside her flossing routine. Waterpiks use high-pressure water to clean the areas around teeth and the gumsline.

  • Rhonda utilizes Xylitol gum and was pleasantly surprised to reverse two dental cavities detected by X-rays. She consumed 1 gram of xylitol as part of this approach. Says, “ I use Per Gum, I love it.”

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8:15am - Rhonda Drinks Dark Roast Coffee Brew (500 ml/day)

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Morning Supplements:

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Dr. Rhonda Patrick's Power-Packed Breakfast Choices Dr. Patrick's breakfast options are a testament to her scientific approach to nutrition, offering a perfect blend of taste and health benefits. Let's explore her two go-to morning meals:

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  1. Nutrient-Dense Egg and Kale Scramble

    • Scrambled eggs with tomatillo salsa

    • Sautéed kale and garlic in avocado oil

    • Grapefruit on the side

 

This meal is a powerhouse of nutrients, featuring:

  • Choline from eggs for brain health and gene regulation

  • Avocado oil for heart-healthy fats

  • Tomatidine from salsa for muscle support

  • Lutein and zeaxanthin from kale for eye health

  • Ferulic acid and naringenin from grapefruit for anti-inflammatory benefits

  1. Antioxidant-Rich Nut and Berry Bowl

    • Mixed nuts (walnuts, pecans, macadamia)

    • Berries (especially blueberries)

    • Hydrolyzed collagen powder

    • Coconut milk

    • Optional: flaxseeds and almond butter

 

This breakfast packs a punch with:

  • Essential minerals from nuts

  • Pterostilbene from blueberries for cellular health

  • Collagen for skin and joint support

  • Medium-chain triglycerides from coconut milk for energy

  • Polyphenols from cacao nibs for antioxidant benefits

 

Dr. Patrick's breakfasts exemplify her commitment to evidence-based nutrition, combining whole foods to maximize health benefits and fuel her day with optimal nutrients.

Dr. Rhonda Patrick's Fitness and Nutrition Regimen Dr. Rhonda Patrick, a renowned biochemist and health expert, has developed a comprehensive approach to fitness and nutrition that combines scientific research with practical application. Here's a concise overview of her regimen:

10am - Exercise Routine

  • Aerobic Exercise: 3-mile runs, 3 times per week

  • High-Intensity Interval Training: Tabata-style workouts on Peloton, 3 times per week

  • Strength Training: Weight lifting, lunges, and squats, 2-3 times per week

  • Flexibility: Yoga and ballet exercises, 3-4 days per week

Workout Benefits

  • Cognitive enhancement

  • Increased neurogenesis

  • Improved gut health

  • Enhanced learning and memory

  • Muscle mass maintenance

Pre-Workout Nutrition

  • Beneficial for aerobic exercises lasting over an hour

  • Less effective for shorter aerobic workouts

  • Enhances anaerobic exercise performance

  • Less beneficial for high-intensity interval training

  • Protein intake recommended within an hour post-exercise if fasting

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11:30am - Post-Workout Routine

  • Sauna session at 189°F (87°C)

  • Hydration before entering sauna

  • Uses sauna time for mental tasks (reading, preparation)

Dr. Patrick's regimen emphasizes a diverse approach to exercise, combining cardiovascular, strength, and flexibility training. Her nutrition strategy is tailored to support these activities, with a focus on timing and type of nutrients. The addition of post-workout sauna sessions showcases her holistic approach to health, integrating physical exercise with mental productivity and stress reduction.

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Lunch Routine

“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”

Dinner Routine

4:15 - 5:30pm - Early Dinner

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Rhonda on the Variety of Dinners She Enjoys

  • “For dinner, I usually have some cooked vegetables like sauteed spinach which is very high in folate (as are all greens).”

  • “Sometimes, instead, I’ll have some collard greens, bok choy, broccoli, brussels sprouts, parsnips (of course, since these are all cruciferous vegetables I eat these usually with mustard powder sprinkled on top since that provides an additional source of myrosinase).”

  • “Or, instead, I’ll have a big salad full of greens.”

  • “For my protein, I often have a big serving of baked wild Alaskan salmon. I try to eat salmon 2-3 times per week, which is what the American Heart Association recommends.”

  • “Another protein that I rotate for dinner is chicken legs from pasture-raised chicken.”

  • “Sometimes I throw the chicken bones in some water with some spices and vegetables and make chicken bone soup"

  • “Finally, I also sometimes have a grass-fed filet steak a few times per month.“

 

Rhonda on the Benefits of Her Dinner Choices

  • Cruciferous vegetables: “Cruciferous vegetables, in general, are among my favorite types of vegetables to eat because they contain isothiocyanates.”

  • Folate: “Folate provides a precursor that makes a DNA nucleotide called thymine.”

  • Green Salad: ”Provides me with a cornucopia of micronutrients including folate, magnesium, calcium, vitamin K1, lutein, zeaxanthin and sulfoquinovose, a prebiotic that feeds beneficial bacteria in the gut.”

  • Pasture-raised chicken: “I like because in addition to the protein I also get some cartilage which is high in collagen, proline, and glycine.”

  • Chicken: “Chicken is also very high in selenium which is a cofactor needed for all glutathione-related enzymes to work and also has a modest amount of zinc, copper, and iron."

  • Grass-fed filet Steak: “is a good source of vitamin b12, iron, and zinc. ~16% of all menstruating women are actually iron deficient.

 

Rhonda on Late-Night Eating

“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."

Evening Supplements

  • Additional Omega-3s: Rhonda includes an extra 3 grams of fish oil, opting for a higher DHA version.

  • Magnesium: She takes 120 mg Magnesium Glycinate.

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Sleep Supplements:

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  • Rhonda takes Magnesi-Om by Moon Juice.

  • Rhonda avoids caffeine and opts for her nootropic drink with lower caffeine for afternoon energy. She calls it "brain dynamite" and feels "on fire" after drinking it.

  • She used a low-dose melatonin supplement (300 mcg from Life Extension). However, she transitioned to a higher dose (9 mg) to manage night terrors.

 

Rhonda on Magnesi-Om by Moon Juice

“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. I usually consume it a little before bedtime, although I make sure there's a considerable gap since I prefer not to have excessive fluids right before sleep. The supplement includes magnesium threonate along with other types of magnesium. I find it quite appealing. The aspect that caught my attention was the inclusion of magnesium threonate.”

 

Rhonda’s Nootropic Drink Recipe:

  • Lion’s Mane Mushroom – Her preference is for Laird’s Performance Mushrooms blend.

  • Cocoavia Cocoa powder – Utilizing 1 sachet 

  • An even mix of coconut powder and MCT powder

  • Stevia – Added for a pleasing taste

  • Cinnamon powder

  • Water

Sleep Routine

  • Rhonda recommends 6-8 hours of sleep every night

  • She gets 30-60 mins of morning light for circadian alignment.

  • She Avoids blue light at night by using red-emitting Philips Hue bulbs or dimmers.

  • She limits screen time to 2 hours before bed to reduce anxiety and enhance relaxation.

  • Rhonda sleeps in a cool room (60-67°F) for optimal sleep conditions.

  • She uses blackout curtains, sleep masks, or earplugs to create a dark sleep environment.

  • Rhonda practices time-restricted eating, stopping eating 3 hours before bed.

 

Rhonda's Sleep Optimization Strategies

  • Rhonda suggests getting 30 minutes to 1 hour of bright light exposure in the mornings to anchor your circadian clock.

  • She avoids blue light after sunset by using Philips Hue bulbs emitting red light in the evenings, which promotes better sleepiness. She also recommends adding dimmers to rooms and mentions light-blocking goggles as an alternative.

  • Rhonda refrains from screen time (phone, computer, iPad) 2 hours before sleep. It's not just about the light, but rather, she highlights that these devices can raise anxiety and hinder relaxation. To unwind, she suggests reading offline content like science publications or other genres to promote better sleep quality.

  • Rhonda emphasizes sleeping in a cool room (60-67°F or 15-19°C), as it complements the body's temperature drop during sleep. In her warm locale (San Diego, CA), she relies on an Eight Sleep cover that circulates water to maintain a stable temperature, providing optimal sleep conditions regardless of external fluctuations.

  • Rhonda ensures a dark bedroom by using blackout curtains or sleep masks to counter even minor light disruptions. For noise interference, she employs high-quality earplugs or utilizes "white noise" from standalone machines or phone apps to promote uninterrupted sleep.

  • Rhonda practices time-restricted eating, stopping eating three hours before bedtime. This approach minimizes digestion during sleep and can enhance sleep quality.

 

Rhonda's Tips for Better Sleep

“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.”
“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.”
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