Longevity Tips by Rhonda Patrick

A summary of Dr. Rhonda Patrick’s Principles & Protocols.

Sep 29, 2023

A summary of Dr. Rhonda Patrick’s Principles & Protocols.

About Dr Rhonda Patrick:

Dr. Rhonda Patrick (@foundmyfitness) has her Ph.D in biomedical sciences, is an expert in nutrition, metabolism and ageing. She has done considerable research in all of these fields, including research on cancer and the effects of mineral and vitamin supplementation on metabolism, inflammation and ageing. For more information on Drl Patrick, please visit her website: Found My Fitness.


In the pursuit of longevity and enhanced healthspan, Dr. Rhonda Patrick, a renowned cell biologist, has meticulously crafted a lifestyle that incorporates the best practices for optimal well-being. Known for her ability to decode complex scientific concepts, she offers valuable insights into longevity, covering various aspects such as mitochondrial function, micronutrients, exercise, and stress reduction. Here, we unravel the comprehensive strategies that Dr. Patrick embraces, focusing on her supplementation routine, dietary tips, exercise regimen, and unique health habits.

Supplementing for Health and Longevity

Dr. Patrick's supplement regimen is a cornerstone of her longevity strategy. Her core supplements include Vitamin D, a multivitamin, and fish oil rich in Omega-3 fatty acids. These supplements serve to regulate the immune system, improve bone strength, and combat inflammation.

In addition to these core supplements, Dr. Patrick periodically incorporates others, such as PQQ and curcumin, recognizing their potential in enhancing memory and cognitive function. Meticulously selecting supplements based on scientific research and personal health goals, Dr. Patrick demonstrates the power of personalised supplementation for optimal health.

Dietary Strategies for Enhanced Health Span

Dr. Patrick's dietary approach focuses on nutrient density and time-restricted eating. She advocates time-restricted eating within a 10-hour window to reap benefits such as improved endurance, reduced risk of certain health conditions, and enhanced muscle mass.

Furthermore, Dr. Patrick emphasises the significance of micronutrient-dense smoothies, a "lifestyle hack" to increase vegetable and fruit intake. By creating a "micronutrient smoothie," she enhances her nutrient consumption, promoting healthier development, disease prevention, and overall well-being.

Exercise Routine for Longevity

Exercise plays a pivotal role in Dr. Patrick's quest for longevity. Her exercise routine comprises a mix of high-intensity interval training (HIIT), aerobic exercise, strength training, yoga, and ballet exercises. HIIT, in particular, stands out as a powerful tool to decrease the risk of mortality, showcasing her dedication to science-backed fitness practices.

Special Health Habits for Enhanced Longevity

Beyond supplements, diet, and exercise, Dr. Patrick embraces distinctive health habits. Sauna sessions, which she started during graduate school, have become a regular part of her routine. The sauna not only aids in stress reduction but also positively impacts memory and mental focus.

Moreover, her use of a continuous glucose monitor helps her monitor her sugar-to-fibre ratio, emphasising the importance of understanding how different foods affect blood sugar levels. She also advocates avoiding refined sugars, recognizing their detrimental effects on inflammation, cholesterol, and ageing.


In conclusion, Dr. Rhonda Patrick's lifestyle embodies a holistic approach to health and longevity, incorporating personalised supplementation, nutrient-dense dietary practices, a diverse exercise regimen, and unique health habits. 

Her dedication to science-backed strategies and her openness to innovative approaches underscore her status as a pioneer in promoting longevity and optimal health span.

For more information on Health Span, Longevity and Medicine 3.0 please see our Medicine 3.0 blog.

A Summary of Dr. Rhonda Patrick's Longevity Protocols:

Recommended Supplements:

  • Personalised approach based on health goals and genetic testing.

  • Core supplements: Vitamin D (5,000 IUs), Pure Encapsulations' O.N.E. multivitamin, and fish oil (ProOmega 2000).

  • Additional supplements as of January 2023: Lutein/zeaxanthin, calcium/K/D, CocoaVia Cardio, and Ubiquinol.

Diet Tips:

  • Time-restricted feeding (8-10 hour window).

  • Emphasis on low-carb diet with vegetables, fruits, lean protein, and whole grains.

  • Nutrient-rich smoothies to boost micronutrient intake.

  • Utilising nutrigenomics for personalised food choices.

Exercise Program:

  • Daily aerobic exercise (minimum 15 minutes).

  • Diverse regimen: Aerobic, high-intensity, strength training, yoga, and ballet exercises.

  • Weight lifting (including lunges and squats) 2-3 times weekly.

  • Regular three-mile runs for cognitive benefits.

Sauna Use and Heat Acclimation:

Sauna sessions (20-30 minutes, three times a week). Benefits include enhanced endurance, muscle growth, stress tolerance, and brain cell growth.

Dr. Rhonda Patrick's approach integrates personalised supplementation, a nutrient-rich diet, diverse exercise, and heat exposure to promote longevity and optimal health. Stay informed through her social media and podcasts for the latest research and insights.

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