Rhonda Patrick's daily routine - Mornings, Workout, Diet, Supplements, Sleep, and more.

Multivitamin:

Rhonda switches between Pure Encapsulations ONE and Thorne – Basic Nutrients 2/Day.

She has talked about how a good multivitamin could help maintain general health benefits and prevent micronutrient deficiencies.

Fish Oil:

“I’ve taken fish oil daily for about 9 years now. Some of the studies that have kept me taking fish oil have to do, in particular, with brain health”

“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,”

‍Vitamin D:

“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”

“The other really, really easy lifestyle change that I think has a potentially big impact, for many, many people, is probably taking a vitamin D supplement.”

“I like my vitamin D levels to be between 40-60 mg/ml.”

‍Vitamin K2

She uses Life Extension’s Vitamin K2 MK4 supplement.

“I’ve personally found that the tolerable upper intake level recommended by the institute of medicine of just 4000 IU, usually taken with a vitamin K2 supplement, is actually the amount that lands me right in the middle of that target range.”

Lutein and Zeaxanthin

Rhonda takes Pure Encapsulations Lutein & Zeaxanthin: 10 mg of Lutein and 2 mg of Zeaxanthin daily.

Ubiquinol

Rhonda takes Pure Encapsulations – Ubiquinol-QH 100mg.

Omega 3

“Approximately 8% of the brain’s weight is actually omega-3. The number of studies that demonstrate optimizing intake of omega-3 has some effect on cognition or behavior are extremely diverse”

Sulforaphane

Rhonda incorporates sulforaphane through two sources: BROQ Tablets and Moringa Powder.

"Getting past all of the usual suspects on our list of nootropics here, the other nootropic that I actually take frequently is SULFORAPHANE!"

PQQ (Pyrroloquinoline Quinone)

Rhonda uses Life Extension- PQQ 20mg capsules daily

“Supplementation with PQQ decreased biomarkers of inflammation and oxidation and increased markers of microcondial activation in a small trial in humans”

Berberine

Rhonda uses Thorne’s Berberine, - 1,000 mg per doze

Rhonda suggests that the use of berberine might lead to:

- Decreased inflammatory biomarkers.
- Decreased intima-media thickness, a measure of atherosclerotic plaque.
- Enhanced scores in cognitive stroke damage tests.

Acetyl-L-Carnitine

Rhonda uses Pure Encapsulations– Acetyl-L-Carnitine – 500 mg.

Alpha Lipoic Acid

Rhonda takes Pure Encapsulations ALA- Vitamin C

Rhonda takes Pure Encapsulations – Ester C - Curcumin

“I’ve found Curcumin is actually very helpful.” “Right now the one I’m taking is the product from Thorne.”

“There have also been a couple of other clinical studies published looking at the efficacy of 1g of Meriva per day in reducing symptoms of osteoarthritis and increasing mobility.“

Probiotics

Rhonda used to take VSL#3 every day for gut health but now takes a weakly maintenance dosage

“Sometimes I’ll also throw in the cereal concoction some yogurt and possibly a packet of the probiotic VSL#3, which contains 450 billion probiotic cells per serving”

• 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)

• Multivitamin: Pure Encapsulations - PureNutrients Gummy
• Omega-3 Fish Oil: Pure Encapsulations - EPA/DHA Gummy
• Vitamin D3: Drops and Nordic Naturals Vitamin D3 Gummies (Zero Sugar)

Vitamin C: Swanson Chewable Vitamin C

I'm sure she eats a wide variety of meals, like we all do. These are a couple of meals she's called out on podcasts, with details explaining why she loves these for breakfast.

Scrambled Eggs with Satueed Kale, Garlic with Grapefruit

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.

Benefits:

• ‍”I scramble my eggs and sautee my kale in avocado oil because it is high in monounsaturated fat, low in polyunsaturated fat (I stay away from cooking oils that are high in polyunsaturated fat because it is so easily oxidized and it can be very harmful consuming oxidized fat)”
• “The avocado oil also has a very high smoke point so it can withstand some heat”
• “One of the main reasons I eat eggs is that eggs provide me with choline. We already talked about how choline affects acetylcholine but it also serves as a methylation source and thus affects global epigenetics, which is a way of changing the activation or deactivation of various genes.”
• “I spread some tomatillo salsa on top of my eggs because I like it, foremost but it helps that it’s also high in tomatidine, which has been shown to boost muscle mass”
• “One reason why I like Kale a lot is because it is one of the vegetables that is highest in lutein and zeaxanthin,”
• “The grapefruit provides me with ferulic acid, a potent molecule that inhibits the proinflammatory cytokine TNF-alpha and E2 series prostaglandins, also inflammatory. Ferulic acid has also been shown to be anti-carcinogenic. The grapefruit is also a source of naringenin has a variety of interesting properties.”

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.”

“Finally, as a finishing touch to the breakfast cereal I often throw in someflaxseeds for more of the omega-3 ALA and fiber”

“Occasionally some almond butter for some protein and to sort of make it delicious."

Benefits:

• “The nuts provide me with a host of micronutrients including magnesium, calcium, zinc, a modest amount of protein and the omega-3 fatty acid ALA which isn't meant to be a substitute for the marine omega-3s.
• “Along with the nuts, I often toss in some blueberries for pterostilbene, which is a plant compound present in blueberries that is chemically related to resveratrol except it is about four times more bioavailable than resveratrol.”
• “Collagen Powder which provides me with proline (as I mentioned is important for wound healing) and glycine (an important inhibitory neurotransmitter).”
• “Unsweetened coconut milk which contains some medium chain triglycerides, some raw cacao nibs which have a plethora of polyphenols including EGCG which activate many antioxidant genes and has been shown to kill cancer cells”