Dr. Rhonda Patrick Protocols

Certain fruits and vegetables with thin skins, like strawberries, can absorb pesticides even after washing, making organic choices preferable, while those with thicker skins, such as avocados, are less affected by pesticide residue.

Eating protein or fat 10 to 30 minutes before carbohydrates can significantly reduce the post-meal rise in blood sugar levels, which is important for managing insulin levels and preventing spikes that can lead to various health issues like insulin resistance and diabetes. Doing so limits the impact of high carb meals.

Refined carbohydrates are processed foods from which the natural fiber, vitamins, and minerals have been removed during manufacturing. Consuming these foods can lead to rapid spikes in blood sugar and insulin levels, which might contribute to energy crashes and other health issues.

Example foods: white bread, white rice, pasta (excluding whole grain pasta), refined wheat flower snacks like crackers, cereals, snack bars

Stopping eating three hours before bed aids in transitioning to a fasted state, crucial for allowing the body to enter repair mode as digestion takes about five hours.

Restricting your eating to 8-10 hours has shown significant health benefits in both animals and humans, including improved metabolic health, reduced inflammation, and better glucose management. The idea is based on aligning eating patterns with the body's natural circadian rhythms, optimizing metabolism during daytime hours when humans are biologically designed to be most active.

Supplementing with two grams of omega-3 daily can help raise your Omega-3 Index from a low level (around 4%, which is typical in the U.S.) to a more optimal level (around 8%). This dosage is considered safe and effective for improving heart health and reducing inflammation.

Smoothies are an easy and quick way to consume large amounts of essential micronutrients and prebiotics. These provide crucial vitamins, minerals, and fiber that support overall health, including gut health by feeding beneficial bacteria. Rhonda Patrick's smoothie recipes focus on nutrient-dense ingredients like kale, spinach, and blueberries, making them a powerful tool for boosting daily nutrient intake.

Click to view some of Rhonda's specific recipes.

This interval training method is proven to effectively enhance VO2 max, which is a critical measure of cardiovascular health and fitness. The protocol helps reverse aging effects on the cardiac structure, making the heart functionally younger and more efficient.

Consuming one cup of blueberries daily can enhance cognition, executive function, memory, and processing speed, supported by various studies and meta-analyses across different age groups. This benefit is attributed to anthocyanins, a type of polyphenol found in blueberries, which are beneficial phytochemicals.

A higher Omega-3 Index (8% or higher) is associated with a significant increase in life expectancy compared to lower levels (4% or less). This is because adequate levels of omega-3 fatty acids can reduce the risk of all-cause mortality, particularly from cardiovascular diseases.

Sauna use simulates moderate aerobic cardiovascular exercise, inducing similar physiological responses such as elevated heart rate, core body temperature, and sweating, resulting in benefits like lowered blood pressure and resting heart rate.

The Omega-3 Index Test provides a long-term marker of your omega-3 levels by measuring them in red blood cells, which is more reliable than plasma levels. This test reflects dietary intake over the past 120 days, offering a more stable indication of omega-3 status.

Peter Attia advises spending 80% of cardio workouts at a moderate intensity level, known as Zone 2, to improve the body's ability to efficiently use both fats and sugars for energy. This approach helps build a strong base for endurance and overall health, similar to the training methods of top athletes in endurance sports.