Rhonda Patrick
Biomedical scientist · FoundMyFitness
Biomedical scientist behind FoundMyFitness, where she publishes deep, citation-heavy reports on nutrition, micronutrients and hormesis. Her reports helped bring sauna and cold exposure to a mainstream health audience. Her own routine leans on omega-3s, vitamin D, sulforaphane and a lot of heat.
- Entries
- 34
- Does
- 21
- Recommends
- 9
- Discusses
- 4
Gear
10 pieces of gear in this stack
- GearDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.
Continuous glucose monitor
Nearly three years of wearing one, by her own count. What she brings up most is what broken sleep as a new mother did to her glucose response to foods she had eaten for years.
Source: FoundMyFitness: should healthy people use a CGMView item: Continuous glucose monitorOn record from 6 of 62 tracked people: 4 do it, 2 have discussed it - GearDoes it$$$Expensive: Several hundred dollars and up.
Cold plunge tub
She owns a cold plunge and takes cold showers as well, while being upfront that she gets in less often than she thinks she should.
Source: FoundMyFitness: her sauna routineView item: Cold plunge tubOn record from 4 of 62 tracked people: 4 do it - GearDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.
Barbell
Barbell work runs through her strength sessions: front squats off a clean, squats and deadlifts, with pull-ups and ring rows alongside. She loads progressively, light first and heavier after, down to about three reps on her heavy sets.
Source: FoundMyFitness: her strength training and cardioView item: BarbellOn record from 2 of 62 tracked people: 1 does it, 1 recommends it - GearDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.
Countertop water filter
Berkey gravity filtration has been her setup, and she says it takes out BPA, PFAS, phthalates and some microplastics. She is now moving to a Crystal Quest whole-house reverse osmosis system, chosen for stainless steel tanks instead of plastic ones and a remineralization filter.
Source: FoundMyFitness: limiting microplastic exposureView item: Countertop water filterOn record from 2 of 62 tracked people: 2 do it - GearDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.
High-speed blender
The daily micronutrient smoothie goes through a high-powered blender rather than a juicer, so the fiber stays in. She names a Blendtec or a Vitamix as what she uses.
Source: FoundMyFitness: micronutrient smoothie #2View item: High-speed blenderOn record from 2 of 62 tracked people: 2 do it - GearDoes it$$$Cheap: Roughly under $50, or under $15/month.
Compostable food bags
Compostic bags replaced Ziploc in her kitchen. She spells the brand out and treats it as one of the easier swaps, alongside admitting she still buys frozen organic berries that come in plastic.
Source: FoundMyFitness: how she limits microplasticsView item: Compostable food bagsOn record from 1 of 62 tracked people: 1 does it - GearDoes it$$$Cheap: Roughly under $50, or under $15/month.
Insulated steel bottle
A Yeti travels with her, picked because it is not lined with plastic. She takes the cap off and drinks from the metal rather than through the plastic lid, and she looks for a titanium bottle when she is traveling.
Source: FoundMyFitness: how she limits microplasticsView item: Insulated steel bottleOn record from 1 of 62 tracked people: 1 does it - GearDoes it$$$Expensive: Several hundred dollars and up.
Peloton Bike
Her interval sessions happen on a Peloton. Left to her own devices she gets on it and runs a Tabata class. The bike is not the point, she says: a rower or a treadmill would do the same job, because what matters is the intensity you reach.
Source: FoundMyFitness: interval training and VO2 maxVisit onepeloton.com (opens in a new tab)On record from 1 of 62 tracked people: 1 does it - GearDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.
Stainless steel cookware
She cooks on All-Clad titanium stainless steel, part of a longer list of swaps aimed at keeping plastics and coatings away from hot food.
Source: FoundMyFitness: limiting microplastic exposureView item: Stainless steel cookwareOn record from 1 of 62 tracked people: 1 does it - GearDiscusses$$$Mid: Roughly $50 to $500, or up to $50/month.
Red light therapy device
Reviewed the photobiomodulation literature and is careful to separate the reasonable dermatological evidence from the broader claims.
Source: FoundMyFitness: photobiomodulation topic pageView item: Red light therapy deviceOn record from 6 of 62 tracked people: 4 do it, 2 have discussed it
Supplements
9 supplements in this stack
- SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Creatine monohydrate
Creatine goes in as two five-gram doses a day, usually separately, and she has highlighted the emerging cognitive and mood literature alongside the strength effects.
Source: FoundMyFitness: her 2025 supplement routineView item: Creatine monohydrateOn record from 12 of 62 tracked people: 10 do it, 2 recommend it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Magnesium (threonate or glycinate)
Magnesium glycinate daily, around 125mg. She points out how common inadequate intake is, given magnesium's part in over 300 enzymatic reactions.
Source: FoundMyFitness: her 2025 supplement routineView item: Magnesium (threonate or glycinate)On record from 11 of 62 tracked people: 8 do it, 1 recommends it, 2 have discussed it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Omega-3 (EPA/DHA)
About two grams of fish oil a day, down from four because she eats a lot of salmon. She pushes people to test their omega-3 index rather than assume a dose is enough.
Source: FoundMyFitness: her 2025 supplement routineView item: Omega-3 (EPA/DHA)On record from 9 of 62 tracked people: 8 do it, 1 recommends it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Vitamin D3
Around 2,000 IU of vitamin D after dinner, aimed at a blood level of 40 to 60 ng/mL rather than at a fixed dose for everyone.
Source: FoundMyFitness: her 2025 supplement routineView item: Vitamin D3On record from 6 of 62 tracked people: 5 do it, 1 recommends it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Sulforaphane (broccoli sprouts)
At least two tablets of sulforaphane a day for NRF2 activation, and she has covered broccoli sprout preparation in detail.
Source: FoundMyFitness: her top five supplementsView item: Sulforaphane (broccoli sprouts)On record from 3 of 62 tracked people: 3 do it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Vitamin K2
K2 goes alongside vitamin D in the fat-soluble vitamin group, for calcium handling and bone.
Source: FoundMyFitness: her 2025 supplement routineView item: Vitamin K2On record from 2 of 62 tracked people: 2 do it - SupplementRecommends$$$Cheap: Roughly under $50, or under $15/month.
Protein powder
An unflavored grass-fed whey isolate is her pick for protein, with a note that she has no affiliation with the brand. She has covered leucine thresholds and anabolic resistance with age.
Source: FoundMyFitness: foods to build muscleView item: Protein powderOn record from 18 of 62 tracked people: 13 do it, 3 recommend it, 2 have discussed it - SupplementRecommends$$$Cheap: Roughly under $50, or under $15/month.
Vitamin B12
B12 is non-negotiable for anyone eating plant-based, she says, and absorption declines with age regardless of diet.
Source: FoundMyFitnessView item: Vitamin B12On record from 2 of 62 tracked people: 1 does it, 1 recommends it - SupplementDiscusses$$$Mid: Roughly $50 to $500, or up to $50/month.
NMN and NAD precursors
Covered the NAD+ literature in depth and stays measured about it, separating raised blood NAD+ from any demonstrated clinical benefit.
Source: FoundMyFitness: nicotinamide mononucleotide topic pageView item: NMN and NAD precursorsOn record from 4 of 62 tracked people: 3 do it, 1 has discussed it
Apps
1 app in this stack
- AppRecommends$$$Cheap: Roughly under $50, or under $15/month.
Headspace
Anyone curious about meditation can try Headspace, she suggests, describing it as an audio guide with a couple of million users. Her own preference is time outdoors rather than a guided session.
Source: FoundMyFitness: meditation solocastVisit headspace.com (opens in a new tab)On record from 3 of 62 tracked people: 2 do it, 1 recommends it
Books
1 book in this stack
- BookDiscusses$$$Cheap: Roughly under $50, or under $15/month.
Why We Sleep
Refers back to the book in her own work, and has hosted its author at length.
Source: FoundMyFitness: episode with Matthew WalkerView item: Why We SleepOn record from 8 of 62 tracked people: 5 recommend it, 3 have discussed it
Protocols
11 entriesStructured routines and practices with a defined method.
Thirty minutes of lifting three times a week with progressive loading, and she frames muscle mass as central to metabolic health and to aging well.
Source: FoundMyFitness: her strength training and cardioOwns a cold plunge and takes cold showers, though she says not as often as she should, and has covered the norepinephrine and brown fat literature in detail.
Source: FoundMyFitness: her sauna routineEight in the morning to six in the evening is her eating window, and she has covered the circadian side of meal timing with the researchers who study it.
Source: FoundMyFitness: her eating patternFour days a week at roughly 186°F for twenty to thirty minutes, and she has written the most thorough public summary of the Finnish cohort data.
Source: FoundMyFitness: her sauna routineEasy zone 2 running two days a week is the base under the harder interval sessions she is better known for.
Source: FoundMyFitness: her strength training and cardioDoes Tabata-style intervals on a Peloton for peak aerobic capacity, and has covered the Norwegian four-by-four protocol in detail without following it herself.
Source: FoundMyFitness: interval training and VO2 maxRoughly 1.2 to 1.6 grams of protein per kilogram a day is what she recommends, about 50% above standard guidelines. Women especially, and older adults facing anabolic resistance.
Source: FoundMyFitness: high protein diet topic pageCircadian regularity sits upstream of much of the metabolic and cognitive advice she gives.
Source: FoundMyFitness: sleep regularity topic pageOutdoors soon after waking is her advice, aiming for around thirty minutes of daylight in the first half of the day.
Source: FoundMyFitness: light exposure topic pageVitamin D, the omega-3 index, ApoB, Lp(a), homocysteine and fasting insulin are the markers she pushes people to measure rather than supplement blind.
Source: FoundMyFitness: key biomarkersOlive oil, fatty fish and many different plants: she calls the Mediterranean pattern the best-evidenced overall diet.
Source: FoundMyFitness
Habits
2 entriesRecurring behaviors recorded in public statements.
Brisk walking for two to three minutes every thirty to forty-five minutes, especially near meals, is her simple way to blunt the glucose response.
Source: FoundMyFitness: exercise snacks topic pageAlcohol's effects on sleep, cancer risk and brain volume have all had airtime, and she is notably unenthusiastic about the old cardiovascular claims.
Source: FoundMyFitness: alcohol topic page
In their own words
Checked word for word against the linked source
“But the way I take it is in five-gram doses. And so I do five grams first thing in the morning, and then I’ll do my workout and then I do another five grams about 11:00 a.m. And that’s my 10 grams that I get.”
The Tim Ferriss Show #819 transcript (opens in a new tab) · 26 Jul 2025 “I do a hot tub and I do sauna. … I like to do hot tub at night. It does seem to help with my sleep. But sometimes I’ll do the sauna in the day and I’ll do it after a workout, and it sort of extends my workout.”
The Tim Ferriss Show #819 transcript (opens in a new tab) · 26 Jul 2025 On Sauna
“But also if you’re living in a polluted place — I tell all my friends in L.A., I am like, you have to be taking sulforaphane. It’s just like a non-negotiable, right?”
The Tim Ferriss Show #819 transcript (opens in a new tab) · 26 Jul 2025
Episodes from the feed
Show archive, FoundMyFitness (opens in a new tab)Last fetched . A title without a link is an episode the feed publishes no page of its own for.
- #114 How Meditation Rewires Your Brain, Gut, & Immune System | Dr. Richard Davidson (opens in a new tab) · 1h 50m
- #113 Why AI Could Add Decades to Your Lifespan | Dr. Derya Unutmaz (opens in a new tab) · 2h 46m
- #112 How To Slow Biological Aging With a Multivitamin, Vegetables, & Omega-3 | Dr. Steve Horvath (opens in a new tab) · 2h 47m
- #111 The Optimal Mobility Protocol for a Durable Body | Dr. Kelly Starrett (opens in a new tab) · 3h 11m
- #110 How To Build Lasting Happiness | Dr. Arthur Brooks (opens in a new tab) · 2h 36m
Stack notes are paraphrased. Anything in quotation marks is a short excerpt copied from the transcript it links to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.