Rhonda Patrick: Rhonda Patrick’s Longevity Routine (exact supplement stack, exercise, diet, & sauna regimen)
Peer-Reviewed Research
Key Takeaways
- Exercise 5 hours/week: Combines CrossFit (3h), running, and exercise snacks (burpees/squats)
- Nightly sauna: 5x/week before bed for heat stress and sleep benefits
- High protein diet: 1.6g/kg body weight daily via eggs, salmon, turkey burgers, chicken
Supplements & Protocols Mentioned
- Creatine: 10g/day in morning
- Omega-3s: Morning dose
- Magnesium: Nightly
- CocoVia: Morning cacao supplement
- PQQ: Mitochondrial support
- Melatonin: Temporary use for jet lag
Notable Quotes
“I have to get my high intensity exercise and my resistance training… like it’s like you can’t miss brushing your teeth”
Bottom Line
Prioritize weekly CrossFit + cardio, sauna before bed, and high protein intake with targeted supplements (creatine, omega-3s, magnesium).
Explore supplements mentioned in this video
Explore More
- Rhonda Patrick’s Full Protocol — supplements, dosages, and daily routine
- Compare All Protocols — side-by-side protocols
Watch the Full Video
Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. The research summaries presented here are based on published studies and should not be used as a substitute for professional medical consultation. Always consult a qualified healthcare provider before making any changes to your health regimen.
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