BiohackingSupplements

Rhonda Patrick - Complete Biohacking Protocol & Longevity Strategy

PhD in Biomedical Science, Health Optimization Expert

Dr. Rhonda Patrick is a biomedical scientist and health educator known for her evidence-based approach to nutrition, supplementation, and longevity research. She is the founder of FoundMyFitness and focuses on translating complex scientific research into practical health strategies.

San Diego, California12 supplements4 protocols

Rhonda Patrick's Longevity Metrics & Biomarkers

N/A
Biological Age
N/A
Aging Rate/Year
N/A
Chronological Age
4
Active Protocols

Rhonda Patrick's Complete Supplement Stack (12 Supplements)

Creatine

For muscle strength, recovery, and cognitive function

  • • Increases muscle creatine and phosphocreatine levels by 15-40%
  • • Improves high-intensity exercise performance
10g daily
Split into 2x 5g doses, one in morning coffee
Effectiveness: 9/10

Omega-3

Maintains omega-3 index around 10-12%, anti-inflammatory

  • • Supports cardiovascular health and reduces heart disease risk
  • • Improves brain function and cognitive performance
2g EPA/DHA daily
1g with breakfast, 1g in evening
Effectiveness: 10/10

Vitamin D3

Maintains blood levels at 40-60 ng/ml, immune support

  • • Improves bone health and calcium absorption
  • • Supports immune system function
4000-6000 IU daily
Evening with dinner
Effectiveness: 9/10

Magnesium Glycinate

Sleep quality and muscle relaxation

  • • Corrects magnesium deficiency
  • • Reduces muscle cramps and spasms
120mg
Evening before bed
Effectiveness: 8/10

Multivitamin

Nutritional insurance for micronutrient gaps

1 capsule
Afternoon with food
Effectiveness: 7/10

Sulforaphane

Activates Nrf2 pathway for detoxification

  • • Activates Nrf2 pathway regulating 200+ genes
  • • Enhances cellular detoxification (Phase I and II enzymes)
2 tablets
With breakfast
Effectiveness: 9/10

Vitamin K2 (MK-7)

Calcium transport and bone health

100 mcg
Evening with vitamin D
Effectiveness: 8/10

Ubiquinol

Mitochondrial energy production

  • • Supports optimal heart health
  • • Provides cellular energy production
100mg
Evening
Effectiveness: 7/10

Melatonin

Sleep quality and prevents night terrors

3mg
Before bed
Effectiveness: 8/10

Alpha-Lipoic Acid

Mitochondrial support and antioxidant

600mg
With breakfast
Effectiveness: 7/10

Cocoa Extract

Cardiovascular health and cognitive function

3 capsules or 1 scoop
Afternoon
Effectiveness: 8/10

Pyrroloquinoline Quinone

Cognitive support and mitochondrial biogenesis

20mg
Afternoon
Effectiveness: 6/10

Rhonda Patrick's Biohacking Protocols

Modified Intermittent Fasting

Eating within an 8-10 hour window to optimize metabolic health

Category:longevity
Duration:N/A
Difficulty:intermediate
Cost:medium
Effectiveness Rate: 85%

Heat Shock Protein Therapy

174°F+ for 20 minutes, 4-7 times per week for cardiovascular and cognitive benefits

Category:longevity
Duration:N/A
Difficulty:intermediate
Cost:medium
Effectiveness Rate: 90%

Cold Therapy

Cold showers or ice baths for recovery and stress resilience

Category:performance
Duration:N/A
Difficulty:advanced
Cost:medium
Effectiveness Rate: 80%

Blueprint Exercise Protocol

Combination of endurance, HIIT, resistance training, and flexibility work

Category:performance
Duration:N/A
Difficulty:intermediate
Cost:medium
Effectiveness Rate: 95%

Rhonda Patrick's Daily Biohacking Routine

Wake Time:N/A
Bed Time:N/A

Daily Schedule:

MorningCreatine + Coffee
MorningLight exposure
With breakfastFish oil + Sulforaphane + ALA
AfternoonMultivitamin + Cocoa + PQQ
Training daysGlutamine + Beet extract
EveningDinner + supplements
2-3 hours before bedSauna or hot bath
Before bedWind down routine
Sleep environmentOptimize sleep

Rhonda Patrick's Diet & Nutrition Protocol

Time Restricted Feeding + Nutrient Dense

8-10 hour eating window with emphasis on micronutrient-rich whole foods

Meal Timing

8-10 hour eating window

Diet Type

intermittent fasting

Rhonda Patrick's Exercise & Fitness Protocols

Zone 2 Cardio Training

Type:cardio
Frequency:Regular
Duration:Varies

High-Intensity Interval Training

Type:HIIT
Frequency:Weekly
Duration:Variable intervals

Strength Training

Type:strength
Frequency:Regular
Duration:Variable

Flexibility Training

Type:mixed
Frequency:Regular
Duration:Variable

Frequently Asked Questions About Rhonda Patrick

What is Rhonda Patrick's biological age?

Rhonda Patrick's biological age is currently being measured and will be updated soon.

How many supplements does Rhonda Patrick take?

Rhonda Patrick takes 12 different supplements daily as part of their longevity protocol. Key supplements include Creatine, Omega-3, Vitamin D3, and more.

What diet does Rhonda Patrick follow?

Rhonda Patrick follows a Time Restricted Feeding + Nutrient Dense diet protocol with 8-10 hour eating window. 8-10 hour eating window with emphasis on micronutrient-rich whole foods

What is Rhonda Patrick's exercise routine?

Rhonda Patrick follows 4 distinct exercise protocols. Their primary protocol is Zone 2 Cardio Training, performed Regular.