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
- 24
- Does
- 12
- Recommends
- 8
- Discusses
- 4
The gear and products they use
All 11 products in this stack
- SupplementRecommends$$$Cheap: Roughly under $50, or under $15/month.
Protein powder
An unflavored grass-fed whey isolate is her pick for protein, with a note that she has no affiliation with the brand. She has covered leucine thresholds and anabolic resistance with age.
Source: FoundMyFitness: foods to build muscleView item: Protein powderBacked by 16 of 44 stacks - SupplementDoes it$$$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 monohydrateBacked by 11 of 44 stacks - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Magnesium (threonate or glycinate)
Magnesium glycinate daily, around 125mg. She points out how common inadequate intake is, given magnesium's part in over 300 enzymatic reactions.
Source: FoundMyFitness: her 2025 supplement routineView item: Magnesium (threonate or glycinate)Backed by 11 of 44 stacks - BookDiscusses$$$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 SleepBacked by 8 of 44 stacks - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Omega-3 (EPA/DHA)
About two grams of fish oil a day, down from four because she eats a lot of salmon. She pushes people to test their omega-3 index rather than assume a dose is enough.
Source: FoundMyFitness: her 2025 supplement routineView item: Omega-3 (EPA/DHA)Backed by 7 of 44 stacks - SupplementDoes it$$$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 D3Backed by 5 of 44 stacks - SupplementDiscusses$$$Mid: Roughly $50 to $500, or up to $50/month.
NMN and NAD precursors
Covered the NAD+ literature in depth and stays measured about it, separating raised blood NAD+ from any demonstrated clinical benefit.
Source: FoundMyFitness: nicotinamide mononucleotide topic pageView item: NMN and NAD precursorsBacked by 4 of 44 stacks - GearDiscusses$$$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 deviceBacked by 4 of 44 stacks - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Sulforaphane (broccoli sprouts)
At least two tablets of sulforaphane a day for NRF2 activation, and she has covered broccoli sprout preparation in detail.
Source: FoundMyFitness: her top five supplementsView item: Sulforaphane (broccoli sprouts)Backed by 3 of 44 stacks - SupplementRecommends$$$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 B12Backed by 2 of 44 stacks - 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 K2Backed by 2 of 44 stacks
Protocols
11 entriesRepeatable, mostly free routines with a defined trigger and dose.
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 cardioBacked by 37 of 44 stacksOwns 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 routineBacked by 23 of 44 stacksEight 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 patternBacked by 21 of 44 stacksFour days a week at roughly 186F for twenty to thirty minutes, and she has written the most thorough public summary of the Finnish cohort data.
Source: FoundMyFitness: her sauna routineBacked by 16 of 44 stacksEasy 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 cardioBacked by 12 of 44 stacksDoes 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 maxBacked by 6 of 44 stacksCircadian regularity sits upstream of much of the metabolic and cognitive advice she gives.
Source: FoundMyFitness: sleep regularity topic pageBacked by 19 of 44 stacksRoughly 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 pageBacked by 19 of 44 stacksOutdoors 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 pageBacked by 10 of 44 stacksVitamin 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 biomarkersBacked by 5 of 44 stacksOlive oil, fatty fish and many different plants: she calls the Mediterranean pattern the best-evidenced overall diet.
Source: FoundMyFitnessBacked by 2 of 44 stacks
Habits
2 entriesDaily practices held long enough to become default behavior.
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 pageBacked by 12 of 44 stacksAlcohol'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 pageBacked by 12 of 44 stacks
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
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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.