Rhonda Patrick, Ph.D Workout and Diet

Scientist
Born: 1983

Rhonda Patrick has a Ph.D in biomedical science. She has done extensive research in the fields of nutrition, aging and metabolism. She believes in a proactive, preventative approach to healthy, longevity and aging. She is married and has a baby.

Known For:

Rhonda Patrick’s Diet

Summary

Patrick is an advocate of nutrigenomics, meaning she bases her food intake on her individual genetic needs. She has a micronutrient-rich green smoothie every morning and her diet is whole foods-based with a heavy emphasis on organic vegetables. She engages in intermittent fasting.

Estimated Macros

Medium Protein 40% 40%

Medium Fat 40% 40%

Medium Carb 40% 40%

Diet Details

Time Matters

Patrick uses evidence-based research for all her dietary decisions, and when to eat is one of them. She tries to eat within a 10-hour window each day. Restricted hours of eating has been shown to improve insulin sensitivity, and decrease blood pressure and oxidative stress.

Refined Foods Need Not Apply

Patrick believes the single most important dietary change Americans can make is to cut out all refined sugars.

Smoothies for the Win

Patrick is big on vegetable smoothies. She has one every morning. With a green smoothie, even if the rest of your meals aren’t fabulous, you have covered your bases by having one veggie-rich smoothie, no cooking skills necessary. Here are links to Patrick’s: smoothie 1, smoothie 2.

Eat Your Broccoli (Sprouts)

Patrick eats broccoli sprouts every day because of the protective effect a component called sulforaphane has on genes.

Get Wonky

Patrick is a proponent of nutrigenomics, the idea that patterns in our DNA can show us how we process certain foods. By having your DNA analyzed, you can learn where your genetic weaknesses lie and adjust your diet accordingly.

What to Eat

Avocados

Tomatoes

Fruit

Eggs

Garlic

Herbs

Salmon

Salmon Roe

Bone broth

Grass-fed beef

Nuts

Coconut Milk

Flax Milk

Cocoa Nibs

Almond Butter

Broccoli Sprouts

Ginger

Organic leafy greens

What to Avoid

Refined foods

Processed foods

Hydrogenated fats

Fruit Juice

Sugars

Soft drinks

Artificial additives

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Patrick on fasting

‘There’s evidence…that if you consume black coffee within the fasting window, there’s still positive effects happening.’

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Patrick on what to eat first thing

‘Eat some protein to raise your IGF-1 levels, as well as some carbs because carbs allow for IGF-1 to be more bioavailable.’

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Patrick on optimal eating

‘Time-restricted eating involves eating when your metabolism is optimal. You’re eating within your circadian biology[…]’

Rhonda Patrick’s Workout Routine

Weekly Routine

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Run For Endurance

Endurance exercises help your muscle cells produce ATP and prevent a decline in respiratory capacity. Patrick’s endurance training of choice is running.

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High Intensity Training

Exercising at a high level of intensity increases the amount of young, healthy mitochondria that your body makes. Patrick takes spinning classes and does squat jumps.

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Strength Training

Lifting weights will maintain and increase your muscle mass, power, and strength which would otherwise decline. It also improves insulin sensitivity. Patrick does lunges, squats and lifts weights.

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Be Flexible

Besides being able to pick up things off the floor without letting out an embarrassing groan, stretching has been shown to slow tumor growth in animal studies. Patrick does yoga and ballet exercises to stay flexible.

Exercise Style

Be Scientific

Patrick says that endurance, high intensity and strength training are all essential to slow aging of muscles. Even if started in middle age, aerobic exercise can almost reverse changes in the brain due to aging.

Don’t Get Comfortable

Patrick says it’s important to realize that we need all different types of exercise to keep our cells healthy.

Pump It Up

Patrick lifts and does her resistance and strength training 2-3 times per week.

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Patrick on exercise while fasting

‘Training in the fasted state seems to be beneficial — unless you’re doing intense anaerobic exercise.’

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Patrick on the importance of exercise

‘Aerobic exercise seems to be really important for Alzheimer’s prevention…and it has also been shown to activate the lymphatic system[…]’

Rhonda Patrick’s Supplements

Hydrolyzed Collagen

For healthy joints, hair, skin nails, and overall wellbeing, Patrick uses Great Lakes hydrolyzed collagen which contains 18 amino acids.

Get it here

Multivitamin

O.N.E. Multivitamin by Pure Encapsulation fills in any nutritional gaps in your diet.

Get it here

Omega 3s

Nordic Naturals ProOmega 2000 is a supplement of omega-3s which contain EPA and DHA which play an important role in brain health and throughout the body.

Get it here

Lion’s Mane

Four Sigmatic Lion’s Mane is a nootropic that also improves cognition. Use this link to save 10% on your order!
Get it here

Probiotics

VSL#3 High Potency Probiotic keeps your gut healthy. Patrick takes it once per week.

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Vitamin K-2

NOW vitamin K-2 supports bone health, and reduces the risk of heart attack and cancer.

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Vitamin D-3

NOW Vitamin D-3 is needed to control the expression of over 1,000 genes in the body and has an important impact on aging. Patrick takes 1 daily, except in summer.

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ALA

NOW Alpha Lipoic Acid slows aging of the brain. Patrick recommends taking it on an empty stomach.

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GABA

NOW GABA can do several things, including improve sleep and reduce anxiety. Patrick likes it for its effect on intestinal flora.

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Rhonda Patrick’s Lifestyle

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Sleep for Sanity

Patrick says that sleep is one of the best ways to clear amyloid plaques (which cause dementia).

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Sauna for Stress & More

Patrick has noticed that using a sauna reduces her anxiety and increases her ability to deal with stress. It also offers protective effects against Alzheimer’s, can promote muscle growth, and increase insulin sensitivity. She uses a sauna 4-7 times per week.

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Go For the Cold

Patrick is also a proponent of cryotherapy to decrease inflammation, and increase metabolism and immune function.

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Stressbuster #2: Meditation

Mindfulness is great for reducing stress, which in turn positively impacts your digestion, immune system, and rate of aging. It also improves your awareness about decisions and promotes empathy and compassion.

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