Rhonda Patrick
Biomedical PhD · FoundMyFitness
Rhonda Patrick, PhD, has publicly documented her own routine for years on FoundMyFitness. Core themes: micronutrient status (vitamin D, omega-3 index), heat exposure (sauna), sulforaphane, and consistent strength work with zone-2 cardio.
This page documents publicly communicated routines from interviews, podcasts and books. No endorsement by the person named. Not medical advice — consult your doctor before taking supplements.
Rhonda Patrick holds a PhD in biomedical science (Salk Institute, Children's Hospital Oakland Research Institute) and runs FoundMyFitness — a podcast, newsletter, and research hub focused on aging, micronutrients, heat stress, and brain health. Unlike many biohacking influencers, Patrick publishes her own routine in a regularly updated newsletter ("My Personal Supplement & Lifestyle Routine"), naming specific brands, doses, and the underlying evidence. The stack below is a compilation of those self-disclosures on FoundMyFitness, supplemented by appearances on Joe Rogan and Tim Ferriss.
Supplements
(12)Vitamin D3
5.000 IU/Tag· dailyPatrick targets a serum level around ~50 ng/ml. She justifies the dose with mortality and cancer-risk data and the fact that many adults without supplementation sit below 30 ng/ml.
Omega-3 (EPA + DHA)
~2–4 g EPA+DHA/Tag· dailyPatrick targets an omega-3 index of 8–12 % and has repeatedly emphasised in interviews that this marker is one of the strongest predictors of all-cause mortality in observational studies.
Magnesium glycinate
~120–240 mg/Tag· daily, often in the eveningPatrick justifies magnesium by the prevalence of suboptimal intake in the general population and its role in DNA repair, neuromuscular function, and sleep quality.
Vitamin K2 (MK-4 + MK-7)
daily, combined with D3· dailyPatrick routinely combines K2 with vitamin D3 — rationale: K2-dependent proteins (e.g. matrix GLA) help direct calcium into bone rather than the vascular wall.
Creatine monohydrate
5 g/Tag· dailyPatrick has repeatedly named 5 g/day on podcasts as her maintenance dose — citing effects on muscle mass, strength, and possible cognitive benefits, especially in women.
Sleep
(1)Consistent sleep schedule, cool and dark bedroom
· dailyPatrick describes fixed sleep/wake times and a dark, cool bedroom as a baseline requirement — pointing to circadian rhythm regulation and deep-sleep quality.
Training
(3)High-intensity interval training (Norwegian 4×4)
4× 4 min @ ~85–95 % HFmax· 1–2x per weekPatrick favours the Norwegian 4×4 protocol for its documented effects on VO₂max — she calls VO₂max one of the strongest mortality predictors.
Resistance training
· 3–4x per weekPatrick describes regular resistance training as mandatory — muscle mass as an "organ of longevity", particularly relevant for women from midlife onward.
Zone-2 cardio
· ~2–3x per weekPatrick supplements HIIT with moderate zone-2 cardio to promote mitochondrial density and fat oxidation capacity.
Diet
(4)Time-restricted eating (~10–12 h eating window)
· dailyPatrick practises a 10–12 hour eating window — rationale: circadian alignment of metabolic signalling and metabolic benefits without aggressive caloric restriction.
Wild salmon / fatty fish
~2–3 Portionen/Woche· weeklyPatrick names fatty fish as the primary food source of EPA/DHA alongside supplementation — rationale: better bioavailability from whole food and the accompanying micronutrient package.
Fermented foods (yogurt, kefir, kimchi)
· several times per weekPatrick points to the Stanford study (Sonnenburg et al., 2021) showing that a diet rich in fermented foods increases microbiome diversity and lowers inflammatory markers.
Recovery
(2)Sauna (Finnish-style)
~80 °C, ~20 min· 4x per weekPatrick points to the Finnish KIHD cohort studies (Laukkanen et al.): 4–7 sauna sessions/week are associated with markedly reduced cardiovascular and all-cause mortality.
Cold-water immersion
~10–15 °C· several times per weekPatrick describes cold exposure as a complement to sauna — rationale: noradrenergic response, possible mood effects, and brown-fat activation.
Testing
(1)Regular blood panels (vitamin D, omega-3 index, ApoB, hsCRP)
· 1–2x per yearPatrick stresses that her supplement doses (D3, omega-3) are based on measured values — not on default recommendations. She uses ApoB and hsCRP as cardiovascular tracking markers.
Primary sources
- My Personal Supplement & Lifestyle Routine — 2023
Patrick's own regularly updated newsletter with specific brands and dosages.
- Tim Ferriss Show #708 — Rhonda Patrick — 2023
Updated discussion on strength training, creatine, blood tests and fermented foods.
- Joe Rogan Experience #1474 — Rhonda Patrick — 2020
First-person statements on time-restricted eating, sulforaphane and her sauna routine.
- Sauna use as an exercise mimetic — 2021
Patrick's synthesis of the Finnish KIHD data and her own sauna frequency.