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A full list of what Dr. Rhonda Patrick uses to improve her health, fitness, and longevity with supplements, nutrition and technology.
Dr. Rhonda Patrick is one of my go-to sources on all things health and longevity related. I thought it would be helpful to create a Rhonda Patrick resource page that you can always come to for all of your health and longevity needs based on Dr. Patrick’s comments in podcasts, social media posts and articles. This is a list of the products Dr. Patrick uses and/or recommends related to wearables, sleep, fitness, supplements, and fasting. I’ll add to it as I learn more. I recommend bookmarking it for your reference and convenience. Please comment below if you find any discrepancies or updates.
The protein powder she uses (this is the most frequent question I get asked) is Thorne whey protein powder available on Amazon.
If you’re interested in a like-minded community, join my Dr. Rhonda Patrick Health & Longevity Facebook Group (Dr. Patrick has no affiliation with this group…yet ;-))
Table of Contents
Table of Contents
ABOUT RHONDA PATRICK
Dr. Rhonda Patrick has a gift for translating complex scientific topics into actionable insights in her videos, podcasts, and articles. She’s dedicated to the pursuit of longevity and optimal health—and shares the latest research on nutrition, aging, and disease prevention.
She did her graduate research at St. Jude Children’s Research Hospital where she investigated the link between mitochondrial metabolism, apoptosis, and cancer. Her groundbreaking work discovered that a protein that is critical for cell survival has two distinct mitochondrial localizations with disparate functions, linking its anti-apoptotic role to a previously unrecognized role in mitochondrial respiration and maintenance of mitochondrial structure. Her dissertation findings were published in the 2012 issue of Nature Cell Biology.
Dr. Patrick trained as a postdoctoral fellow at Children’s Hospital Oakland Research Institute with Dr. Bruce Ames. She investigated the effects of micronutrient (vitamins and minerals) inadequacies on metabolism, inflammation, DNA damage, and aging and whether supplementation can reverse the damage. In addition, she also investigated the role of vitamin D in brain function, behavior, and other physiological functions. In February of 2014 she published a paper in FASEB on how vitamin D regulates serotonin synthesis and how this relates to autism.
Dr. Patrick has also done research on aging at the Salk Institute for Biological Sciences. At the Salk she investigated what role insulin signaling played in protein misfolding, which is commonly found in neurodegenerative diseases.
She has publications on omega-3, vitamin D, mitochondria, and sauna.
DISCOUNT CODES
For any products with a *, receive 10% off with discount code FIRST10 from my online store. All products ship direct from the manufacturer.
PRODUCTS SHE USES DAILY
Food in a Typical
- Based on 1/7/23 Q&A:
- She does not skip meals but eats within a 9 hour window
- Has reduced dairy intake
- Only uses All-Clad Stainless Steel pans
- Lavazza Coffee with Great Lakes collagen, oat milk and monk fruit
- Breakfast: 4 eggs in olive oil + whole oats or blueberry/kale smoothie for fiber (adds Thorne whey protein powder on weight training days)
- Olive Oil – Believes there is overwhelming evidence that the polyphenols in olive oil are beneficial. More is better; at minimum, get 4g per day. She uses two brands:
- Nueva Amphora blend high-polyphenol olive oil (Q&A #26 & 42) for cooking
- DeCarlo organic extra-virgin olive oil “Tenuta Arcamone” DOP for salads
- Olive Oil – Believes there is overwhelming evidence that the polyphenols in olive oil are beneficial. More is better; at minimum, get 4g per day. She uses two brands:
- Lunch: sardines or salmon and avocado or uncured turkey and sprouted bread (Ezekiel or Dave’s Killer bread)
- Dinner: protein like salmon, chicken thighs or Waygu beef with organic veggies and olive oil
- Snacks for her and her son: Julian Bakery egg and whey bars (get it on Amazon or on their website and use code TROY for 10% off)
Smoothie Recipe
- Moringa: Kuli Kuli organic moringa powder (purchase on website or Amazon).
- Thorne whey protein powder – available on my online store – save 10% with code FIRST10 or on Amazon.
- Kale and sometime romaine lettuce
- Avocado
- Frozen organic blueberries
- Sometimes raspberries and blackberries
- Hydrolyzed Collagen: unflavored Great Lakes (2 scoops)
- Water
Protein
- Thorne whey protein powder (available on my online store – save 10% with code FIRST 10) or on Amazon; she used to use Julian Bakery PaleoThin Egg White Protein but it got too expensive.
- Julian Bakery egg and whey bars (get it on Amazon or on their website and use code TROY for 10% off)
Seafood
- Vital Choice Wild Alaskan salmon roe (Q&A #38) – 5% discount code VCAF5
- Sardines: Vital Choice or Season brand, both are really low in arsenic.
- Patagonia mackerel (Q&A #31)
Coffee & Tea
- Lavazza Coffee – a combination of arabica and Robusta beans, Robusta has higher amounts of antioxidants but can be bitter and Lavazza is a nice blend (Q&A #34)
- Glass Aeropress for making coffee
- Mushroom powder – Rhonda uses Laird Superfood mushroom powder (use code TROY10 for 10% off) or purchase on Amazon; Rhonda used to use Four Sigmatic but said it raised her blood glucose (Q&A 26) – get 10% off Four Sigmatic with code TROY10 here.
- Hydrolyzed Collagen: unflavored Great Lakes (Q&A#37) and vanilla Vital Proteins (Q&A#24) – Rhonda likes adding it to her coffee
- Jade Leaf Organic Matcha (Q&A #49) – according to consumer labs, the highest Catechin levels and lowest containment concentrations; also drinks Harney & Sons Matcha (Q&A #34)
Other Food, Drinks & Cookware
- Fermented foods: Kefir and Bio-K+ yogurt (plain)
- US Wellness Meats ground beef organ blend (Q&A #26)
- Moringa: Kuli Kuli organic moringa powder (purchase on website or Amazon) (mentioned on the Huberman Lab interview)
- Gives her son ChocZero chocolate
- Water: Uses the Berkey water filter but it doesn’t filter fluoride; she’s not concerned because fluoride is very low in her water. (Q&A #49); Mountain Valley and Gerolsteiner sparkling water (Q&A#47)
- Preferred sweeteners: pure monk fruit, stevia, and honey (Q&A #55)
- Preferred cookware: Stainless steel, cast iron and stoneware (Le Creuset); avoid non-stick (Q&A #55)
- She recommends avoid plastic in coffee makers. Her top choices for coffee makers are:
Oral Health
- Xylitol Hello toothpaste, Xylichew mints and gum (Q&A #26) and Epic gum (Q&A #48)
Skin & Oral Health
- Cellbone neutralizer Skin ph balance (Q&A #38)
- Xylitol Hello toothpaste (Q&A #26)
- Xylichew mints and gum (Q&A #26)
- Sunscreens: CerVe Hydrating Mineral Sunscreen, Drunk Elephant, and Color Science Powder (Q&A #52)
- Aila Nail Polish (Q&A#47)
- Pureology shampoo and conditioner (Q&A #53)
- Christopher Robin Regenerating Mask with Prickly Pear (Q&A #53)
- Per Q&A #52, she plans on experimenting with OneSkin which was recommended by David Sinclair and Tony Robins. She said it looks like it has a lot of great stuff in it, so if you have the extra cash, it’s worth testing out.
- Omnilux Plus face mask for skin health (use discount code TROY10). According to Q&A #56, she has noticed a subjective difference and will continue to use it. She said you have to continue to use it to maintain the benefits. Overall, she’s impressed with it.
Whole House Water Filter
FASTING
- She does not skip meals but eats within a 9 hour window
- Time Restricted Eating is important; recommends eating within a circadian pattern
- Does not think OMAD is a good idea; If you’re normal weight, no reason to skip a meal but if you’re trying to lose weight, it might be a good idea
- Lifting weight is essential for anyone fasting/skipping a meal to preserve muscle
- Weekly 24 hour fast might be great for obese but if you’re at a healthy weight, you’re just starving your muscle
- Good clinical evidence for doing an annual/semi-annual/quarterly prolon fast as a reset; weight training is essential to incorporate during that time
- Rhonda recommends doing the ProLon fast or Fasting Mimicking Diet 1-2 times a year or even quarterly if you’re obese. Get ProLon 5-day meal kits for 20% off here (discount applied at checkout)
SUPPLEMENTS
Daily Use
Per Q&A #63 (Oct. 2024) unless otherwise noted. For any products with a *, receive 10% off with discount code FIRST10 from my online store. All products ship direct from the manufacturer.
- Omega: Metagenics EPA-DHA 2400 omega-3 fish oil
- Vitamin D/K2: Pure Encapsulations
- Sulforaphane: Avmacol Extra Strength (2 capsules)
- Alpha Lipoic Acid: Pure Encapsulations
- Benfotiamine: Life Extension
- CocoaVia Cardio Health – use this link for $20 off or purchase on Amazon – It has a little caffeine and nootropic effect; CocoVia was measured by ConsumerLabs (an independently lab) to have the highest polyphenols and lowest contaminants. I recommend getting the Memory, which costs a little more but you get twice as much. According to Rhonda, avoid bananas when you’re taking CocoVia. The enzymes in the bananas could degrade the antioxidants in the it (Q&A #52).
- Multivitamin: Alternates each month between Pure Encapsulations ONE* and Thorne Basic*
- Creatine: Thorne* 2.5-5g/day. Use code FIRST10
- Collagen: Besha collagen peptides powder and Sparkle Wellness Joint Boost collagen
- Omega-3 Fish Oil: Metagenics EPA-DHA 2400
- Rhonda recommends getting a prescription for Lovaza (or generic) if you can or select from the top fish oils on the IFSO list – Choose low oxidation (Totox), ideally <6 but <10 is good and low in contaminants/heavy metals.
- The goal is to have a OmegaQuant omega index of >8.
- She recommends Metagenics EPA-DHA 2400 to friends and family. (Q&A #42) More fish oil info here.
- Rhonda recommended the OmegaQuant omega index test in her interview with Joe Rogan (#1701) and her Q&A #42. OmegaQuant was founded by Dr. Bill Harris, who Rhonda interviewed in one of her podcasts. Use code TROY for 10% off any OmegaQuant test. I recommend the Plus test.
Throughout the Day
- Thorne whey protein powder (available on my online store (save 10% with code FIRST 10)) or on Amazon; she used to use Julian Bakery PaleoThin Egg White Protein but it got too expensive.
- LMNT Electrolytes (Q&A#47 & 52) – Rhonda said Robb Wolf sent her a bunch of free packs and she really liked the taste so she continues to use, but limits her use. I highly recommend Trace Minerals ZeroLyte. It’s just like LMNT except is has more magnesium and potassium, has added trace minerals and uses Ancient Utah sea salt vs sodium chloride. Plus, it tastes just as good and it’s $10 cheaper! For someone who doesn’t want as much sodium, she recommends zero sugar Nuun.
- Magnesi-om: Moon Juice
- PQQ (Pyrroloquinoline Quinone): Life Extension – Rhonda takes this at night because there is a potential that it could blunt the benefits of exercise. (Q&A #54)
- Magnesium glycinate: Pure Encapsulations 120mg
Takes Intermittently
- Pure Encapsulations Liposomal vitamin C (during exposure to viral illness)
- L:ife Extension Zinc lozenges (80-100mg/day during viral exposure)
- Thorne Glutamine on hard-training days
- Whey protein on training days
- Iron on menstruation days
- Curcumin: Pure Encapsulations CurcumaSorb (Meriva) – she takes this if she is experiencing any pain, muscle soreness or inflammation.
- Life Extension Autophagy Renew – Rhonda takes this twice a week for the Luteolin, which is good for the brain. Purchase from my online store and get 10% off with code FIRST10.
- Biotin for hair and nails.
- Pure Encapsulations Lysosomal Glutathione on weekends- helps detox alcohol
- Takes Pure Encapsulations Garlic Complex if she’s been exposed to a pathogen
- Thorne Quercetine Phytosome for allergies (Q&A #48)
- Mushroom powder: Rhonda likes Laird Superfood mushroom powder (Q&A #26 and 33) – use code TROY10 for 10% off
- Rhonda used to use Four Sigmatic but said it raised her blood glucose (Q&A #26) – get 10% off Four Sigmatic with code TROY10 here.
- VisBiome probiotics – She takes it if she has alcohol; VisBiome is claimed to be the same as VSL#3 which Rhonda has talked about often in the past, except VisBoiome is not dairy free and VSL#3 is.
Previously Used
- Melatonin: Pure Encapsulations* 10 mg/night; high dose to treat her night terrors.
- Thorne Berberine as of May 2023, 1 capsule every other day or 3x a week with a meal twice a day; available on Amazon or my online store (use code FIRST10 for 10% off).
- Inositol – one scoop a night
- Sulforaphane: BROQ (1-2 pills with meal)
- Pure Encapsulations Lutein/ Zeaxanthin* for eye health
- Pure Encapsulations Vitamin D3 125 mcg (5,000 IU)
- Pure Encapsulations Mineral 650 with iron and copper
- Life Extension Mega Vitamin K2 (mk7)
- Pure Encapsulations L-Carnitine
- Pure Encapsulations Ubiquinol* 100mg/day; 200mg/day if you’re on a statin.
- Moringa: Kuli Kuli organic moringa powder (purchase on website or Amazon) (mentioned on the Huberman Lab interview)
- Hydrolyzed Collagen: Two scoops a day of unflavored Great Lakes (Q&A#37) and vanilla Vital Proteins (Q&A#24) – liked adding it to her coffee.
- M98 Resveratrol
- Pure Encapsulations Brain Reset – Rhonda takes it for the Luteolin and Lions Mane.
- Thorne Amino Complex*
- Pure Encapsulations Renual (Urolithin A, resveratrol and coq10) – I use pomegranate powder from BulkSupplements which is a more affordable source of Urolithin A but have used Renual in the past and really liked it. It’s just expensive.
- Pure Encapsulations Calcium/K2/Vit D* – she takes one capsule so 500 IU vitamin D, 200mg calcium, and 15mcg K2
- Vitamin D: Pure Encapsulations* 5000 IU/day – recommends getting a vitamin D test and aim for 40-60
- You can test your levels using this simple at-home test (save 10% with discount code TROY).
- Vitamin K: Life Extension K2* (mk-7)
- Magnesium: Pure Encapsulations citrate/malate combo
- Protein Powder: Julian Bakery PaleoThin Egg White Protein
- Audacious Nutrition KETOSTART BHB exogenous ketone supplement (use code TROY5 for 5% off) – She uses this in the morning or before a workout (Q&A #42). This was created by Dr. Don D’Agostino’s wife
Other Supplements She Recommends
- Choline: Pure Encapsulations sunflower Phosphatidylcholine (550mg)
- Berberine: Thorne (Q&A #33)
- Florastor probiotic for gut dysbiosis (Q&A #49)
- Pure Encapsulations Methyl Assist B Vitamins for those with MTFHR gene mutation and to lower homocysteine; available on Amazon or my online store (use code FIRST10 for 10% off) (Q&A #47)
- Pure Encapsulations PureNutrients Gummies and DHA Gummies for her 5 year old son (available on Amazon or my online store (use code FIRST10 for 10% off) (Q&A #47)
- Recommends taking NAC and liposomal glutathione intermittently, not daily/long term (Q&A #43)
- Digestive Enzymes – Rhonda mentioned that digestive enzymes can be a good option for those with GI issues/discomfort (Q&A #43). Pure Encapsulations makes a good broad-spectrum digestive enzyme.
- Rhonda is a big fan of Pure Encapsulations brand supplements and said the quality has been validated by a few of her colleagues; use discount code FIRST10 for 10% off Pure Encapsulations from my online store; ships direct from the manufacturer.
- Rhonda uses ConsumerLabs and LabDoor for third-party testing of supplements.
Fish Oil Brands
Rhonda takes Metagenics liquid EPA/DHA (AMA #63)
- She recommends getting a prescription for LOVAZA (or generic) if you can or select from the top fish oils on the IFSO list – Choose low oxidation (Totox), ideally <6 but <10 is good and low in contaminants. You can review the full list of IFSO reviewed fish oils here. Note that the ones highlighted are listed below.
- The goal is to have a OmegaQuant omega index of >8.
- She recommends Metagenics EPA-DHA 1000 to friends and family. (Q&A #42)
- Not a fan of Nordic Naturals anymore because the quality has gone down.
Other High EPA recommendations from her membership list
- Nutrigold Double Strength Omega-3 Gold (oxidation:5.32,
- Bare Biology Life & Soul Pure Omega-3
- OmegaVia
- Renew Life Formulas Norwegian Gold Super Critical Omega
- Barlean’s Ideal Omega 3
- Viva Naturals Ultra Strength
- Sports Research Triple Strength
- Genuine Health Omega3+ JOY liquid (Canada)
- Other high DHA recommendations – Q&A 35
- Sealicious
- AMB Well Inc
- Cytomax
- AquaOmega
FITNESS
- Peloton – Rhonda LOVES her Peloton. She does 10-minutes of Tabata (2 four minute blocks) on her Peloton 5x/week (listen to this podcast clip for details)
- Rhonda does more zone 5 workouts than zone 2 because she’s trying to maximize the neurobiological effects of exercise. She also likes that they are shorter and more efficient (Q&A #33 and The Drive#252)
- “My favorite go-to workout routine is my HIIT [zone 5] on my Peloton, followed by strength training class also on Peloton, followed by a 20 minute heat bath in the ~175-180 F sauna
- Nordic 2-person sauna but previously owned a Finnleo Hallmark (Q&A #33); she uses it in the evening to help with sleep and memory.
- Her sauna routine:
- “20 minutes seems to be the sweet spot if the temp. is 174 ºF. I often use the sauna after a Peloton workout (186 ºF for 20-30 minutes). My sauna frequency is ~4x/week. If not using the sauna, I use my jacuzzi (104 ºF). Heat stress benefits are likely similar.” (full podcast)
- Plunge brand cold plunge: she uses this in the morning for focus and attention; she mentioned the Plunge brand in the Huberman Lab interview; her husband uses it every day (Q&A #25); use discount code TROY150 for $150 off The Plunge brand cold plunge
TECH
- Nordic 2-person sauna but previously owned a Finnleo Hallmark (Q&A #33)
- Jacuzzi hot tub
- Plunge brand cold plunge: Huberman Lab interview; her husband uses it every day (Q&A #25); use discount code TROY150 for $150 off
- Crystal Quest Whole House Reverse Osmosis System (Q&A #62)
- Dexcom G6 Continues Glucose Monitor (CGM) – Rhonda recommends NutriSense or January AI if you can’t get a prescription for a Dexcom – Q&A 25
- Get $25 of NutriSense with discount code TROY25
- She used to use an Abbott Precision Xtra Ketone Meter before using the CGM
- Ketone Meter – Rhonda uses the the Abbott Precision Xtra Ketone Meter but said in Q&A #41 that the Keto Mojo Ketone & Glucose Meter is probably better.
- Eight Sleep cooling pad (Q&A #32) – This has been a game-changer for her sleep. Use code TROY for an additional $50 off any other discount.
- She used to own a SleepMe ChiliPad but said it leaked on her. I’ve never had that issue and would highly recommend the new Dock Pro. It’s less expensive than the Eight Sleep. Use code SLEEPME for 25% off new CUBE, OOLER, chiliBLANKET and DOCK PRO Sleep Systems
- Red Light Devices – look for red light devices with an irradiance of 6.4-105.
- Hairmax laser comb – Rhonda’s husband is tesing this out for hair growth (Q&A #49)
- Rhonda used to use the Omnilux Plus face mask for skin health but she is concerned about its affects on eye health (Q&A #49)
LABS & TESTING
- Thorne’s Advanced Health Panel; she has considered trying InsideTracker but hasn’t yet.
- At the very least, she tests once/year but ideally 2-3X/yr
- Here are Rhonda’s recommended blood tests (I recommend using Ultra Labs because they are much cheaper than WellnessFX) per Q&A #52:
- Full lipid panel including ApoB and Lp(a)
- Homocysteine
- Basic metabolic panel
- HbA1C
- Fasting insulin level
- Inflammatory biomarkers like CRP and fibrinogen
- Thyroid function test
- Complete blood count
- Vitamin D
- Sex Hormones
- IGF1
- Omega Index
- OmegaQuant Omega Index test (Q&A 33 & 42) – Rhonda recommends the OmegaQuant omega index test; an ideal score is over 8. OmegaQuant was founded by Dr. Bill Harris, who Rhonda interviewed in one of her podcasts. Use code TROY for 10% off any OmegaQuant test. I recommend the Plus test but Rhonda recommends the Complete test.
- Rhonda recommends testing your omega index every 120 days according to this Huberman Lab interview.
- Dexcom G6 Continues Glucose Monitor (CGM) – Rhonda recommends NutriSense or January AI if you can’t get a prescription for a Dexcom – Q&A 25
- Get $25 of NutriSense with discount code TROY25
- She used to use an Abbott Precision Xtra Ketone Meter before using the CGM
- Ketone Meter – Rhonda uses the the Abbott Precision Xtra Ketone Meter but said in Q&A #41 that the Keto Mojo Ketone & Glucose Meter is probably better.
- 23andme (Q&A 27) – Get 10% off at this link. One you have your 23andme raw data, you can use Rhonda’s Genetic Analysis Tool to get more powerful insights into your genetics.
THINGS SHE DOESN’T SUPPORT
- Viome – Rhonda doesn’t believe Viome has much science behind their recommendations
- C60 supplements – no human studies to support claims
- Spermidine – Rhonda is not currently supplementing with spermidine – she gets it from wheat germ, salted salmon roe, broccoli, amaranth and pine seeds Q&A 34 (4/2/22)
- Mitopure – It claims to improve endurance but Rhonda didn’t notice anything after taking it for two months; she doesn’t believe there’s enough research on it. (Q&A #40)
- Apegenin – Rhonda doesn’t believe there’s enough research on it. (Q&A #40)
- Athletic Greens (AG1) – Not a fan because there’s a potential for heavy metals and microcystin toxin found in blue-green algae (so this applies to any greens powder that contains blue-green algae). Rhonda asked if they tested for this toxin but AG1 never responded. Rhonda believes your better of taking a good multivitamin and sticking to a good diet. (Q&A #37)
- Cod Live Oil – Rhonda believes you would be getting way to much vitamin A in order to get sufficient omegas from cod liver oil. (Q&A #22)
- NAD+/NR/NMN – She’s not convinced these supplements are worth taking (AMA#42)
- Rapamyicin – She’s not convinced this is worth taking (AMA#42)
- OMAD – Not a fan of One Meal A Day (OMAD) unless you use it to cut weight and use it in conjunction with strength training.
- Grounding - Wouldn’t place grounding very high on her list for ways to reduce oxidative stress or inflammation
- C15 Oil - No evidence to support the benefits of C15 health claims
MEMBERSHIP PROGRAM
Dr. Patrick also has a subscription service, which I am a fan of. For a small monthly fee, it gives you access to a whole host of benefits that aren’t available otherwise, including the “Aliquots” series, which are short highlights from the back catalog of podcasts, monthly Q&As and amazingly-detailed podcast notes. This is a great way to support Dr. Patrick’s continued time spent on the podcast, as well as make sure you’re getting all the latest and greatest info.
PRIVATE FACEBOOK GROUP
If you’re interested in a like-minded community, join my Dr. Rhonda Patrick Health & Longevity Facebook Group (Dr. Attia has no affiliation with this group…yet ;-))
Please comment below if you find any discrepancies or updated recommendations.
DISCLOSURE
Please note that some of the links above are affiliate links, and at no additional cost to you, I will earn a commission if you decide to make a purchase. Oftentimes, I’ve worked out a discount for you. Please understand that I have experience with all of the products I’m an affiliate for, and I only recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something. Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals.
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