rhonda
patrick

Biomedical scientist · FoundMyFitness

8 steps · last checked 19 oct 2026

fasted, focused mornings, four hard one-hour-plus sessions a week built on heavy deadlifts and intervals, meals roughly 11 to 7, and evening sauna or hot tub with her husband.

her own week as she laid it out on Huberman Lab: about 5 to 6 hours of training, with vigorous intervals as the “non-negotiable,” plus her meals, heat and supplements. She presents it as her personal routine.

what rhonda uses see the routine

training5–6 h/week
eating~11 am–7 pm
rest between sets~2 min
heat20 min, ~180°F

the protocol · at a glance

what rhonda uses.

protocol as of jun 2026

18 items

supplements18

Creatine used by 1710 g a day in two doses; 20–25 g when traveling or short on sleep · pick: Thorne creatine
Glutamine5 g a day; up to 15–20 g (in 5 g doses) when sick, traveling or exposed · pick: Thorne glutamine
Beetroot extract (endurance days)1 tbsp on endurance or podcast days · pick: NOW beet root extract
Fish oil used by 142 g a day, morning and evening
Alpha-lipoic acid used by 3with breakfast

show all 18 supplements

Sulforaphaneglucoraphanin (Avmacol), with breakfast · pick: Avmacol
PQQin the evening
Cocoa flavanolsin the morning · pick: CocoaVia
Multivitamin used by 10daily, “to cover my bases” · pick: Pure Encapsulations O.N.E. multivitamin
Vitamin D used by 13about 5,000 IU a day, in the evening
Vitamin K2in the evening, with vitamin D
Magnesium used by 13magnesium glycinate; sometimes a malate/taurate blend for sleep
Vitamin Cafter dinner
Ubiquinol (CoQ10) used by 3for mitochondrial health
Urolithin A used by 4Mitopure; she says she has no ties to the company · pick: Mitopure
Nicotinamide riboside (NR)in the evening · pick: Tru Niagen
Curcumin (phytosomal)daily
Myo-inositol1 scoop in the evening

copy the protocol

food · a typical day

what rhonda eats.

first meal~11:00
breaks the fast
she keeps mornings fasted for focused work.
1·’26
in betweenafternoon
a light turkey burger
half or three quarters of one, mostly protein.
1·’26
last mealby ~7:00
protein + simple starch
oatmeal, rice or homemade pasta are the starches she likes.
1·’26

eats roughly 11 am to 7 pm most days1·’26
stops eating about 3 hours before bed1·’26

the routine · 8 steps

rhonda’s day.

morning1 step day5 steps evening1 step night1 step

morning

Until ~11
Fasted, focused mornings
“In the mornings… I like to be fasted. I like to be cognitively aware. It’s when I get most of my productive work done. And I feel smarter.” Most days she eats from about 11 am to 7 pm.
nutrition focus

day

2× a week, 1 h
30 minutes heavy, 30 minutes intervals
with a coach: first 30 minutes of heavy, low-rep strength (straight-bar deadlifts, squats, cleans, front or back squats) resting about 2 minutes between sets, then 30 minutes of HIIT on the rower mixed with lighter, higher-rep cleans.
fitness
2× a week, 80 min
Intervals with her girlfriends
about 80 minutes of high-intensity work with more recovery: rower, assault bike and ski erg mixed with chest presses, assisted pull-ups and lighter, higher-rep squats.
fitness
~4 miles a week
Easy-ish runs, often with her husband
runs of 2 to 3 miles, about 4 miles a week these days (6 at most). Weekends, a family hike, sometimes with a sprint up the hill.
fitness
Busy days
Never zero: a 10-minute Tabata
on a day with a long drive she did two back-to-back Tabatas on her Peloton, 20 seconds on, 10 off, with 30 seconds between: 10 minutes total.
fitness
Midday
Two or three meals, mostly protein in between
some days two meals; when there are three, the middle one is light, like half or three quarters of a turkey burger. Starches she keeps simple: oatmeal, rice, homemade pasta, sourdough.
nutrition

evening

~3 h before bed
Stop eating 3 hours before bed
she points to a new study where stopping food 3 hours before bed let blood pressure dip lower during sleep.
nutrition sleep

night

~5 nights a week
Sauna or hot tub, 20 minutes
about 20 minutes at around 180°F, often in the hot tub “head out under the stars there with my husband. It’s like our time.” She’s on a short pause right now.
cold & heat recovery

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lebron james

nba player · philadelphia 76ers; co-founder of ladder

bed around 9, a nap every day, and a game day of stretching, ice, Normatec, a hyperbaric nap and a cold tub; no full meal until after practice.

see the habits

Sources (7)

Last checked 19 Oct 2026.

Photo: Jan Stürmann (posted by Rhonda Patrick / FoundMyFitness on Flickr), CC BY 2.0, via Flickr (background removed, converted to black and white, cropped, resized). All image credits.

rhondapatrick