Just like Dr. David Sinclair, Dr. Rhonda Patrick believes that a wholesome diet and comprehensive exercise routine can delay the effects of aging.
But who is Dr. Rhonda Patrick, and why should you care what she has to say on the matter?
In the article below, you can read all her qualifications. She’s a scientist who wants to explain her findings so that everyone can understand them, and so that everyone can be their best, healthiest version.
We’ve followed her on social media, watched most of her interviews and podcasts, and so this article was born. We’ll detail the main principles behind her philosophy, and explain why she believes that food can slow down aging and keep illness at bay.
From the food she eats to the supplements she takes, we have Dr Rhonda Patrick uncovered just below.
The Dr Rhonda Patrick Diet Plan & Supplements: (Updated 2021)
Before getting to the supplements part, let’s get the wiki on Dr Patrick.
Who is Rhonda Patrick?
Dr. Rhonda Patrick is an American biochemist. She has her PhD degree in biomedical science from the University of Tennessee Health Science Center.
Her major area of study includes cancer, aging, and proper nutrition.
Her work is impactful and innovative.
She studies the role of vitamins and minerals on people’s metabolism and immunity, trying to find whether vitamin supplements can delay the effects of aging and stabilize our immunity.
For instance, She has researched how vitamin D improves brain function and stabilizes moods and behavior.
As founder and host of Found My Fitness, she aims to educate people on matters related to health and longevity.
She believes that people should be proactive and try to prevent the damages stress induces on their bodies.
How old is she? Dr. Rhonda Patrick was born in 1978, so she’s 41 years old. She and her husband Daniel have a 2017-born baby girl, so Dr. Patrick has been giving a lot of advice on healthy pregnancy, childbirth, and parenting on her Twitter, Facebook, and podcasts.
Is Rhonda Patrick Vegan?
No. She believes in the “moderation in everything” principle, including diet. She consumes meat and eggs daily, though she limits her red meat consumption to a few times per month.
Why isn’t such an educated, brilliant researcher vegan? If you want to read an objective debate between promoters of veganism like Michael Gerber vs promoters of moderation like Rhonda, Reddit has you covered.
Where Does Dr. Rhonda Patrick Practice?
Dr. Patrick was a postdoctoral fellow at Children’s Hospital Oakland Research Institute, where she researched the role of micronutrients on metabolism and DNA damage.
She also worked at the Salk Institute for Biological Sciences, researching the role of insulin in neurodegenerative diseases.
In 2012, Dr. Rhonda Patrick founded her company, YouTube channel, and a website called Found My Fitness.
What Kind of Doctor is Rhonda Patrick?
When Andrew Thomas was being treated for heart failure in Orlando in May, a nurse at Florida Hospital for Women and Babies noticed he had more than one question at the bedside. He pointed to his face, then at her. At his wrist. He was wondering: What kind of doctor was she? “I was taken aback because I hadn’t even noticed,” she said, associate medical director of the inpatient department. “And then I had to ask, ‘Is he a patient?’ ”The patient was looking for more information about the kind of doctor he would be dealing with and was interested in learning about her background. Finding a physician who fits a specific patient can be a daunting task for patients. Many lack the knowledge and confidence to make a good assessment and can feel overwhelmed with medical choices. Other patients are more inclined to rely on recommendations by the doctor who delivered their child or the spouse who took them to their appointment.
Last month, the American College of Cardiology and the American Heart Association released the first-ever standards for cardiovascular care. Among the features in the blueprint were a number of recommendations related to what kind of doctor should treat a patient: Heart-to-heart conversations with patients and a physician’s relationships with their patients are some of the most important in cardiac care, said Dr. Kenneth Duckworth, an associate professor of cardiology at the University of Texas Southwestern Medical Center at Dallas and executive editor of the ACC/AHA document.
What Kind of Supplement Does Rhonda Patrick Use?
Dr. Rhonda Patrick takes:
Although Dr. Patrick takes multivitamins, minerals, probiotics, and fish oil daily, she restricts the use of nootropics to periods of high stress and huge work volume.
Pure Encapsulation Multivitamin
Dr. Rhonda Patrick takes these Multivitamins by Pure Encapsulations because she thinks they’re the best on the market.
One reason is, unlike other multivitamins, these have more micronutrients. These activated vitamins and minerals mean that the pills are more easily absorbed into your bloodstream, rather than peed out.
From vitamin A to a complex of vitamins B, calcium, Mg, iron, and potassium, these multivitamins have it all.
Another reason is they have boron, a trace element that favors DNA repair, and so increases healing. Boron is also involved in the mechanism that produces more plasma-free testosterone and in vitamin D’s longevity.
Besides, Pure Encapsulation is a brand with tradition in the supplements market. They have conducted dozens of clinical studies, which they’ve published in reputable, peer-reviewed magazines.
Pure Encapsulations takes pride in working with various professionals from nutritional health, from immunology to nutrition, to mental well-being, and genomics.
Swanson Higher Potency Vitamin D
She takes 2000 iu of vitamin D every day, especially if she doesn’t spend enough time outside in the sun.
Dr. Patrick prefers Swanson Higher Potency vitamin D, which contains 2,000 iu of vitamin D-3 for each capsule.
Although that amounts to 500% of the daily recommended value, keep in mind that vitamin D-3 is difficult to absorb in the body, which is why you need a bigger dose.
The role of vitamin D-3 is to maintain the well-being of your heart, immune system, and bones.
Vitamin D-3 is involved in the mechanism of calcium absorption, which also supports cardiovascular, bone, and immunological well-being.
Other ingredients include some fillers and additives like rice flour, gelatin, modified food starch, sucrose, sodium ascorbate, silica, and dl-alpha-tocopherol.
All these are legit and safe, and you can find them in most drugs to increase shelf-life, keep the ingredients together, and make the capsule easy to swallow.
The surprise is that the capsules include medium-chain triglycerides. These are fatty-acids, easily transformed into ketones in your body.
If you’re on a keto diet, these fatty acids help you maintain ketosis. However, they’re also involved in the D-3 absorption mechanism.
Magnesium Citrate Malate from Thorne Research
She takes 135 mg of magnesium citrate malate, although she prefers getting her dose of Mg from eating green foods.
She prefers Thorne Research because she thinks it’s one of the best products on the market, manufactured from pure ingredients, hypoallergenic, and vegan.
Why should you take Mg? Most Americans don’t get enough Mg from their diet because they don’t consume enough leafy greens.
Magnesium improves the well-being of your heart, kidneys, and lungs, gives you more energy, and fights tiredness.
This supplement is a Mg citrate malate, meaning it’s more easily absorbed into your bloodstream. This supplement helps your body metabolize a variety of carbohydrates, including sugar, meaning it can stabilize your glycemic index.
Vitamin K2 is found naturally in organ meats and fermented foods. Along with vitamin D-3, vitamin K2 is involved in calcium absorption in your body.
Although she eats meat daily, her supplements her diet with 100ug of K2. Swanson Natural Vitamin K-2 is in Menaquinone-7 form, so it’s natural and has double potency compared to other types of vitamin K2.
That means calcium absorption will be made easier, so your bones are healthy, and there’s no risk of clogging your arteries with calcium deposits.
She takes two capsules of Omega-3 Phospholipids by Nordic Naturals, made from herring roe.
That means it has a high intake of a phospholipid called DHA, which is the easiest absorbed by the brain.
DHA is found in a similar form in krill oil, but the pills come with the benefit of no yucky taste and texture.
Dr. Patrick has admitted to taking four capsules daily of Nordic Naturals’ ProOmega 2000. These capsules contain omega 3, a fatty acid for brain health, improved metabolism, and anti-aging.
These omega 3s are made in a process with removed oxygen, meaning the fish oil doesn’t oxidize.
These Omega-3 Phospholipids by Nordic Naturals assist your heart, brain, and cell health. They are made in true triglyceride form, not in a synthetic fat form, so they’re more easily metabolized in your body.
VSL #3 probiotics
Occasionally, once per week or per two weeks, Dr Rhonda Patrick takes VSL #3 probiotics.
This prebiotic supplement contains a mix of live lactic acid bacteria, which pass through a freeze-drying process before being mixed into the final product. VSL #3 contains high concentrations of bacteria cultures, up to 900 billion.
These bacteria can support your gut microbiota because they’re high-potency.
The reason they work so well is that they have a high bacterial concentration and because they use bacteria from a eight different strains.
Mixing bacterial species maintains the microbial balance of your stomach and intestines. That way, your digestive system can function optimally.
Nicotinamide riboside is a type of vitamin B3, which is easily transformed into NAD+.
Nicotinamide adenine dinucleotide is a coenzyme aka a helper molecule that assists metabolic function by helping your body convert food into energy, repairing DNA, and improving the immune system.
Thorne Research – NiaCel-250 is a Nicotinamide Riboside Supplement with ChromaDex’s Niagen.
This supplement contains a unique patented molecule. Thorne Research promises that its NR supplement will:
- Give you more energy
- Reduce the unpleasant effects of aging
- Improve your endurance
- Increase in alertness, and cognitive function
The Meriva Curcumin Turmeric Supplement boasts a pharmacist-formulated mix for joint health.
As such, it features the highest dose available Meriva curcumin. Meriva curcumin reduces bone stiffness and provides joint support so you can be more flexible.
The unique formula includes, apart from Meriva, Calcium, Ginger, Chamomile, Bioperine, and Boswellia.
In fact, this product is the only one that features Meriva curcumin and black pepper extract (Bioperine) together.
Apart from its well-being properties, black pepper accelerates the absorption process.
Touted as three times more powerful as turmeric tea, Turmaquik is the only turmeric supplement that follows a similar process to Blue Zone cooking.
Blue Zones are five places in the world where people live active lives well past 100 years old.
They fry the turmeric in oil and mix it with other spices, which is believed to increase its potency.
Rhonda Patrick’s General Eating Guidelines
Her diet is based on five general guidelines:
About Time Restricted Eating
This is the first principle in her general eating guidelines. While the others are fairly intuitive, this one warrants an extended discussion.
How did Rhonda Patrick’s research restrict eating?
Limited eating has intermittent fasting-mimicking benefits.
You would think that restricting your meals from 8 am to 2 pm as it has been done in the 2018 study cited above leaves you feeling much hungrier in the evenings.
However, the studies show that people who restrict their meal times feel less hungry in the evening that people who don’t.
Why is time-restricted eating so good for our bodies?
Once you put food – any food, including tea or coffee in your mouth – this food activates your metabolic enzymes.
Enzymes in the liver and the gut are responsible for breaking down the nutrients in your body, so they need to work efficiently.
But humans are diurnal (day creatures), so our circadian rhythms influence when metabolic enzymes are at their peak.
Humans metabolize all the nutrients better during the daytime. At night, your metabolism is slower, so eating at nighttime increases your insulin sensitivity. This means you’re not burning nutrients for fuel; you’re storing them as fat deposits.
What’s the scientific consensus on time-restricted feeding?
Scientists have mixed opinions regarding time-limited eating. Although it has proven benefits on your insulin levels, weight management, and mood, recent studies show that time-limited eating is no different than limiting your caloric intake.
However, it has been shown that time-limited eating can help you to keep your muscle mass when you’re on a weight loss diet, and if you do resistance training. It’s also been shown that time-limited eating helps you lose fat weight without decreasing your muscle mass.
What’s Dr. Rhonda Patrick’s time-restricted eating program?
She eats everything in a 10-hour interval. Although not as short as a 5-6 hours interval as in most intermitted fasting programs, 10 hours is much smaller than the 15 hours’ worth of time we generally eat our meals.
Micronutrient Rich Smoothies. Why Does Rhonda Patrick Put Parsley In Her Smoothie?
She takes any chance she has to highlight the benefits of smoothies. She believes that smoothies are a good way to consume your necessary daily vegetables quickly and effortlessly, especially as most people hate eating their veggies.
Another advantage is that you don’t need to cook your vegetables in a fancy sauté; the only thing you need is running water to clean them and a blender.
She believes that all people should enjoy balanced meals but knows that our hectic lifestyles are our enemies.
So even if we eat lesser quality foods throughout the day, a morning smoothie gives us the necessary dose of nutrients we need to maintain our well-being.
Why put parsley in your smoothie?
Rhonda’s Typical Breakfast, Lunch & Dinner
Now that we’ve discussed the basic principles in her diet, below are some of her usual meals to get some healthy inspiration.
Scrambled Egg, Sautéed Kale & Garlic with Grapefruit recipe – for Breakfast
Apart from the ingredients above, you will also need:
- Salt, mustard powder and olive oil to top the sautéed kale and garlic.
- Avocado oil to scramble the eggs in, and to sauté the kale.
- Tomatillo salsa, to make the eggs taste better.
All you need to do is:
- Saute the kale and garlic in avocado oil.
- Add some spices on top to make them tastier.
- Scramble the eggs in the remaining oil.
- Add optional tomatillo salsa on the scrambled eggs for extra taste.
- Cut a grapefruit in half.
Avocado Topped with Salmon Roe Recipe – for Lunch
This recipe is one of the simples (like smoothie recipes) you’ll ever try.
- Cut an avocado in half.
- Add some lemon juice on the two halves.
- Place salmon roe (vital choice brand) on top of the two avocado halves.
- Grab a spoon and enjoy.
This lunch is:
Baked Salmon & Greens recipe – for Dinner
She has admitted to eating salmon at least two times per week, according to the American Health Association’s recommendations.
All you need for this recipe is to:
This dinner is:
Chicken Bone Soup with Vegetables – she makes a chicken soup that has the benefits of the hydrolyzed collagen powder she uses; This soup is high in glycine, proline, and collagen.
Grass Fed Beef – she has a grass-fed steak a few times per month. Good source of iron, vitamin B12, Iron, and Zinc (Instagram)
Mixed Berries & Nuts Bowl -she tweaks this nuts and berries bowl by adding almond butter, cacao nibs, pomegranate, and flaxseed.
Rhonda Patrick on Coffee and Intermittent Fasting
Does coffee affect the effects of fasting? She explains the relationship between coffee and fasting in one of her YouTube-available interviews.
Fasting means restricting your eating schedule to a certain period in the day.
Once you put food in your mouth, your metabolism activates, and it’s better to eat your foods according to your circadian rhythm (at day, in a time-frame of the maximum of 12 hours).
If you add cream to your coffee, this counts as food, so it starts the clock on your metabolic enzymes if you’re drinking it in the morning.
Coffee with sugar or a creamer can’t be consumed after the eating period ends because it has food in it.
What about black coffee? Although there isn’t a lot of research on the matter, Dr. Rhonda Patrick cites a couple of studies where the participants have been allowed to drink black coffee and unsweetened sugar outside the fasting hours.
Fasting still worked for them, decreasing their insulin sensitivity, and even reducing cancer progression.
Benefits of Coffee
Coffee has certain benefits:
How can you explain these benefits?
Drinking Water & Sleep / Rhonda Patrick’s Recommendation
Rhonda Patrick tweeted a study that shows the majority of global tap water is infested with plastic particles. Although she believes people need to drink 2 liters of water every day, Dr. Patrick also believes it’s important to use a water filter.
She owns a Berkey filter, which is a gravity-type of filter that gets rid of chlorine, pesticides, viruses, and even heavy metals.
That said, She believes it’s important to drink lots of water to keep healthy, energized, and to reduce the negative effects of aging.
Unlike water, coke or soda don’t keep you hydrated, so they can’t keep your cells healthy. They’re also packed with sugar, which affects your insulin sensitivity and your metabolism.
In regards to sleep, Rhonda Patrick states that peak performance is tied to your circadian rhythm.
Sleep influences our metabolism and the effects of aging, which is why it’s a scientist to get quality sleep. That’s easier said than done, considering that most people’s sleep is affected by stress.
However, she shares her personal experience to help you get a night of more quality sleep:
Rhonda discusses melatonin supplementation as well. Melatonin is a hormone that induces sleep, secreted naturally in our bodies.
However, people who are over 50 years old and people with sleep issues, don’t produce enough melatonin so they might need this supplement to benefit from quality sleep.
Carnivore Diet. Dr. Rhonda Patrick & Joe Rogan – Podcast
On JRE #1054, She talks about the carnivore diet.
At first, she said she dismissed the carnivore diet. Her first concern relates to what attracts someone to try such a restrictive diet.
She notes that a carnivore diet can improve symptoms of autoimmune diseases, and lengthily discusses the mechanism of carnivore diets to reach these conclusions:
Rhonda Patrick’s Exercise Regimen
She exercises every day, even if she doesn’t have a lot of time.
The exercises she does combine:
This article has given you a complete Wiki on Dr. Rhonda Patrick and luckily so because there’s no Wikipedia entry for her, except one that’s proposed for deletion.
To summarize, She is a passionate adept at studying and understanding all the mechanisms behind the processes she discusses.
She doesn’t like to conclude before researching all sides of a matter, and she can back up all her arguments with a variety of scientific studies.
Although she is a PhD and published researcher, she has a charming ability to explain complex issues to regular people so that everyone can get access to good education regarding their health.
Dr. Rhonda Patrick believes in respecting your body, in the principle of moderation, in staying active, and in the benefits of intermittent fasting.
She believes that everyone can eat and sleep correctly and that many auto-immune disorders can be solved through nutrition.
What do you think of Dr. Patrick? Do you agree with her ideas?