Rhonda Patrick’s Daily Routine in 2025: Optimized for Health, Mood, Focus and Energy

Dr. Rhonda Patrick, Ph.D., is a leading American biochemist specializing in cancer, aging, and nutrition. With a Ph.D. from the University of Tennessee Health Science Center, her research focuses on micronutrients, inflammation, and DNA damage in aging. She collaborates with Dr. Bruce Ames and shares health insights on FoundMyFitness.com and the ‘FoundMyFitness’ Science Podcast. Let’s explore her Rhonda Patrick’s daily routine.

Dr. Rhonda Patrick supplements

8:00 am: Wake Up Time

The day starts at 8 am with the first sip of coffee at 8:15. Rhonda recommends 30 to 60 minutes of morning bright light exposure. She advises getting bright blue light during the day, as early as possible, and avoiding it in the evenings.

Rhonda Patrick diet

8:00 am: Teeth Cleaning

Rhonda incorporates a Waterpik into her flossing routine. Waterpiks use high-pressure water to clean around the teeth and gumline. Additionally, Rhonda uses Xylitol gum and successfully reversed two dental cavities detected by X-rays by consuming 1 gram of xylitol. She says, “I use Peelu Gum, and I love it.”

Rhonda Patrick sauna Rhonda Patrick broccoli

8:15 am: Coffee O’clock

Rhonda Drinks Dark Roast Coffee Brew (500 ml/day)

Quote: “I may have another reason to love my morning cup of coffee! A very recent randomized controlled trial found consumption of dark roast coffee brew (500 ml/day) for 1 month caused a 23% reduction in DNA damage in white blood cells compared to baseline levels. DNA damage can accelerate the aging process and lead to cancer.”

Rhonda Patrick supplement list

7 to 8 am: Rhonda Patrick’s Supplements

• Multivitamin 
• Fish Oil – 3 grams of Omega-3s (higher EPA version)
• Vitamin D – around 5,000 IU per day
• Vitamin K2 – 45mg of K2, MK4
• Lutein & Zeaxanthin – for eye health
• Ubiquinol – 100 mg
• Omega 3
• Sulforaphane – 20 mg of free-form sulforaphane
• PQQ (Pyrroloquinoline Quinone)– for cognitive function and memory
• Berberine – 1,000 mg
• Acetyl-L-Carnitine – 500 mg
• Alpha Lipoic Acid
• Vitamin C
• Curcumin
• Probiotics

Quote: “I personally think [fish oil] is one of the most powerful, anti-inflammatory, dietary lifestyle things that we can get relatively easily that is going to powerfully modulate the way you think, the way you feel, and the way you age,”

Quote: “No discussion of nootropics would be complete if I didn’t at least briefly mention two hobby horses of mine: Vitamin D and omega-3. The effects of both of these are pretty far reaching and extend far, far beyond the realms of just cognition”

Breastfeeding Supplements

• Multivitamin: Thorne – Basic Prenatal (3 capsules per day)
• Fish Oil: Norwegian Pure-3 DHA (3 grams per day)
• Probiotics: Visbiome Probiotic (1 sachet per day)
• Vitamin D: Thorne- D3 1,000 IU (5 capsules per day, total of 6,000 IU of vitamin D daily, including 1,000 IU from Thorne Prenatal)
• PQQ (Pyrroloquinoline Quinone): Life Extension – PQQ 20 mg (1 capsule per day)
• Vitamin K2: NOW K-2 MK7 100 mcg (approximately 3 capsules per week)

Breakfast

1-Scrambled Eggs with Satueed Kale, Garlic with Grapefruit

Quote: “First, one of the main meals that I eat for breakfast are scrambled eggs usually topped with tomatillo salsa (which helps make the eggs less boring), sauteed kale and garlic topped with olive oil salt, and mustard powder and a grapefruit on the side”

2- Mixed Nuts and Berries Bowl

“Another breakfast that I have is a nut and berry cereal with hydrolyzed collagen powder and coconut milk. My cereal also contains an array of chopped nuts including walnuts, pecans, and macadamia nuts.”

Rhonda’s Morning Smoothie

Her micronutrient smoothie is about 64 fluid ounces. She drinks half every morning and gives the rest to her husband, Dan. The recipe includes 8 large kale leaves, 3 cups of flax milk (pre-blend), 4 rainbow chard leaves, 3 cups of spinach, 1 tomato, 2 carrots, 1 apple, 1 avocado, 1 cup of blueberries, 1 banana, and 1 shot glass of flaxseed (optional).

Quote: “One common factor among all the green leafy vegetables in my smoothie is that they’re high in magnesium.” “Over 300 different enzymes in the body require magnesium to function properly. My micronutrient smoothie delivers around 588 milligrams of magnesium, which is above the recommended daily allowance.”

Rhonda Patrick lunch Rhonda Patrick breakfast

Intermittent Fasting

Rhonda Patrick’s daily routine involves following a 10-hour eating window with 14 hours of fasting daily, which can lower the risk of chronic diseases. Sometimes, she narrows her eating window to 8 or 9 hours, fasting for 15-16 hours. She starts fasting upon waking and only drinks water during this time. She notes a significant boost in endurance if she eats within a nine-hour window and runs the next morning.

Benefits of intermittent Fasting
Recent studies suggest:

• Eating within an 11-hour window decreases breast cancer risk and recurrence by 36%.
• Earlier meal timing enhances weight-loss therapy effectiveness in overweight and obese patients.
• Each 3-hour increase in nighttime fasting reduces the odds of elevated glycated hemoglobin (HbA1C) by 20%.
• Consuming more calories after 5 pm increases the inflammatory biomarker CRP by 3% for every 10% increase.
• Adding an extra meal during the day reduces CRP by 8%.
• Eating within a 12-hour window improves sleep and aids weight loss in normal-weight individuals.

Rhonda Patrick’s Exercise Routine

She mixes up her weekly exercise routine with aerobic workouts, high-intensity training, strength training, and yoga/ballet exercises. She aims to exercise daily, even for just 15 minutes, and indulges in 20 to 30-minute sauna sessions three times a week. It’s recommended to include vigorous cardiovascular exercise for at least 30 minutes several times a week.

Sauna

• Rhonda strongly recommends using a sauna, stating, “It really works.” She likes it due to a host of benefits
• During graduate school, the sauna noticeably eased her stress and anxiety. She even found it improved her memory. Sauna use releases endorphins, possibly enhancing mood and attention by affecting neurotransmitters like norepinephrine and beta-endorphin. Additionally, sauna heat boosts blood flow to the brain and muscles, akin to the effects of exercise.

Cold Exposure

Rhonda integrates cold exposure like ice baths for brain and mood benefits. She often pairs them with sauna sessions to further enhance mood.

Quote: “I’ve personally done ice baths interspersed with sauna use Rick Rubin style and found it to be very, very enjoyable. It seemed to help me sleep better and I definitely felt like my mood was significantly affected for even the next 24 hours.”

Lunch Time

• Rhonda’s nutrient-packed lunch includes avocados, which are high in potassium and provide all forms of vitamin E, along with being a great source of monounsaturated fat.
• She also includes salmon roe caviar, rich in omega-3 fatty acids, and sauerkraut, a good source of fermentable fiber or prebiotics.
• When it comes to refined carbs, Rhonda follows a rule to eliminate refined carbohydrates and sugars, focusing instead on nutrient-dense foods.
• She believes cutting out refined sugars significantly improves health, noting that over time, foods start to taste sweeter, a change supported by clinical studies.

Monitoring Blood Sugar Levels

Rhonda uses the Precision Xtra Continuous Glucose Monitor (CGM) and recommends increasing fiber intake to help lower glucose levels.

Rhonda Patrick night supplements

Dinner

Quotes

• “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“

Nutritional Benefits of Her Food Choices

• Cruciferous vegetables: She loves these because they contain isothiocyanates.
• Folate: It helps make thymine, a DNA nucleotide.
• Green Salad: Packed with micronutrients like folate, magnesium, calcium, vitamin K1, lutein, zeaxanthin, and sulfoquinovose, a prebiotic for gut health.
• Pasture-raised chicken: She enjoys it for the protein and cartilage, which is rich in collagen, proline, and glycine.
• Chicken: It’s high in selenium, essential for glutathione-related enzymes, and also has zinc, copper, and iron.
• Grass-fed filet steak: A great source of vitamin B12, iron, and zinc. Around 16% of menstruating women are iron deficient.

Rhonda Patrick’s Night Supplements

Sleep Supplements

• Rhonda uses Magnesi-Om by Moon Juice.
• She skips caffeine and prefers a lower-caffeine nootropic drink for afternoon energy, which she calls “brain dynamite” and feels “on fire” after drinking it.
• Initially taking a low-dose melatonin supplement (300 mcg from Life Extension), she later switched to a higher dose (9 mg) to manage night terrors.

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 Time

Rhonda Patrick’s daily routine involves aiming for 6-8 hours of sleep nightly.

In the morning, she spends 30-60 minutes in natural light to align her circadian rhythm. To avoid disrupting her sleep, she switches to red-emitting Philips Hue bulbs or dimmers at night and limits screen time to 2 hours before bed.

Rhonda keeps her bedroom cool (60-67°F) for optimal sleep conditions and uses blackout curtains, sleep masks, or earplugs to create a dark sleep environment. Additionally, she practices time-restricted eating, stopping eating 3 hours before bed.

Quote: “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.”

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