RP
Biomarker-driven Protocol
Rhonda Patrick, PhD’s Longevity Protocol
Tests and adjusts doses by blood work — data-first approach
About Rhonda Patrick
⚕️ Not medical advice. This page documents publicly shared information from podcasts, interviews, and published content. Consult your healthcare provider before starting any supplement regimen.
13
Supplements
$200–400
Est. Monthly Cost
Biomarker-driven
Approach
Evidence Rating Key
★★★★★ Multiple RCTs + meta-analyses in humans
★★★★★ At least one RCT in humans
★★★★★ Human observational or mechanistic data
★★★★★ Animal studies or preliminary human data
★★★★★ Theoretical / anecdotal only
🎓 What Makes Patrick Different From Other Longevity Influencers
- Most conservative evidence bar: No NMN, no rapamycin, no off-label Rx. She’s explicitly declined Sinclair’s favourite compounds (resveratrol, metformin) citing insufficient human evidence.
- Sulforaphane obsession: Her signature compound. She has published research on NRF2 activation and is more credibly associated with this area than any other influencer.
- Omega-3 index, not dose: She targets a blood level (≥8%), not a fixed dose — and recently halved her fish oil intake when her index hit 16%.
- Sauna as a longevity protocol: Possibly the strongest non-supplement advocate in the space. Cites Finnish cohort data on cardiovascular and all-cause mortality reduction.
- High-dose creatine: 10–20g on demanding days — unusually high, backed by emerging nootropic data she discusses extensively.
~15
Core supplements
PhD
Biomedical Sciences
16%
Omega-3 index (>2× avg)
0
Rx/experimental drugs
Evidence Ratings
★★★★★ Strong RCT/meta-analysis
★★★★☆ Good evidence
★★★☆☆ Moderate/mixed
★★☆☆☆ Weak/anecdotal
★★★★☆ Good evidence
★★★☆☆ Moderate/mixed
★★☆☆☆ Weak/anecdotal
🌄 Morning Stack
| Supplement | Dose | Purpose | Evidence |
|---|---|---|---|
| Creatine Monohydrate ⭐ | 5–10g daily (up to 20g on high-demand days1) | Muscle energy, cognitive performance, phosphocreatine resynthesis | ★★★★★ |
| Omega-3 (EPA+DHA) ⭐ | 2g/day (1g AM + 1g PM); targets index ≥8%2 | Cardiovascular, brain, inflammation; titrated to blood test not fixed dose | ★★★★★ |
| Sulforaphane (NRF2) ⭐ | 10–30 mg/day (Avmacol Extra Strength or Broq) | NRF2 pathway activation; antioxidant defence; detoxification; glucose control3 | ★★★☆☆ |
| Multivitamin | 1 capsule/day — Pure Encapsulations ONE | “Nutritional insurance” — active B vitamins, methylated folate, chelated minerals | ★★★★☆ |
| Vitamin D3 + K2 | ~4,000 IU D3 / 100 mcg K2 MK-7; targets 40–60 ng/ml blood level | Immune, bone, mood; dose personalised by quarterly testing | ★★★★★ |
| Alpha Lipoic Acid (ALA) | 600 mg/day (Pure Encapsulations) | Mitochondrial cofactor; antioxidant; reduces advanced glycation end-products (AGEs) | ★★★☆☆ |
| L-Carnitine | ~2g/day | Fatty acid transport to mitochondria; taken alongside ALA for synergy | ★★★☆☆ |
| CoQ10 (Ubiquinol) | 100–200 mg/day | Mitochondrial electron transport; declines with age | ★★★★☆ |
| Cocoa Flavanols (Cocoavia) | ~500 mg flavanols/day | Cardiovascular, blood flow, cognitive function; endothelial nitric oxide | ★★★★☆ |
🌙 Evening / Sleep Stack
| Supplement | Dose | Purpose | Evidence |
|---|---|---|---|
| Magnesium (Magnesi-Om) | ~400 mg magnesium + L-theanine; taken 1–2h before bed | Sleep quality, muscle relaxation, anxiety reduction | ★★★★★ |
| Melatonin ⚠️ | 3 mg (reduced from 10 mg in 2025)4 | Sleep onset; used historically at high dose for night terrors | ★★★★★ |
| Collagen Peptides | ~10 g/day (Great Lakes brand) | Joint health; skin aging; arthritis prevention | ★★★☆☆ |
| Omega-3 (second dose) | 1g DHA/EPA with dinner | See morning stack — split dosing for absorption | ★★★★★ |
🔥 Sauna Protocol — Patrick’s Most Distinctive Recommendation
Finnish-Style Sauna (Dry Heat)
★★★★★
★★★★★
Protocol: 4x/week, 20 min sessions, 174–212°F (80–100°C)
Evidence base: Finnish cohort studies (Laukkanen et al.) — 4x/week sauna associated with 40% lower cardiovascular mortality vs 1x/week
Mechanisms: BDNF increase, heat shock proteins, growth hormone pulse, cardiovascular conditioning, IL-6 → anti-inflammatory signalling
Patrick’s angle: Heat stress mimics some aerobic exercise benefits — relevant for people who can’t exercise at high intensity
This is the area where Patrick’s scientific contribution is strongest — she has cited and discussed the Laukkanen cohort data more thoroughly than any other public figure. The evidence for sauna is arguably stronger than most supplements she takes.5
❌ Supplements Patrick Has Explicitly Declined
Particularly relevant in context of what peers take — this is where Patrick’s conservative evidence bar is most visible.
✗
Resveratrol — explicitly declined. “The human evidence just isn’t there.” Sinclair’s cornerstone compound; Patrick finds the translational gap too large.
✗
Metformin — not taken. Concerns about blunting exercise adaptations (same concern Attia raised). Has discussed the TAME trial but hasn’t adopted it.
✗
NMN/NR (NAD+ precursors) — has discussed but doesn’t take regularly. Considers evidence promising but not yet conclusive enough for daily use.
✗
Moringa / Athletic Greens — dropped moringa (mid-2025) after concerns about elevated lead in “green powder” category broadly. Consistent third-party testing principle.
🧪 Patrick’s Testing Framework: What She Monitors
Omega-3 Index — targets ≥8%; recently hit 16% and halved fish oil dose
Vitamin D (25-OH) — targets 40–60 ng/ml; adjusts IU dose seasonally
Iron & Ferritin — monitors both deficiency and overload risk
Comprehensive blood panel — inflammation (CRP), blood glucose, nutrient status
This is arguably her most transferable contribution: the principle that personalised dosing via blood testing is more valuable than copying anyone’s fixed stack. Her halving of fish oil from 4g to 2g after testing is the best practical illustration.
Footnotes
- High-dose creatine (up to 20g): used on travel days, poor sleep, or cognitive-demand days. Standard sports dosing is 3–5g. Emerging nootropic data supports higher acute doses for cognitive load; long-term safety at high doses is less studied.
- Omega-3 Index: a red blood cell membrane test (not serum). Index <4% associated with highest cardiovascular risk; ≥8% associated with ~5-year life expectancy increase in cohort data (Harris et al., 2021). Patrick’s index was 16% — well above target — prompting her dose reduction from 4g to 2g/day.
- Sulforaphane: Patrick’s signature compound. NRF2 pathway induction is well-established mechanistically. Human RCT evidence remains limited; most robust data is in cancer prevention models and air pollution detoxification. She uses Avmacol Extra Strength (broccoli sprout extract) and previously Broq; dropped moringa mid-2025 due to lead concerns in green powder category.
- Melatonin dose evolution: ~10 mg nightly (historical, for night terror suppression) → 3 mg (June 2025 Q&A update). Standard evidence-based dose for sleep onset is 0.5–3 mg; doses above 5 mg are pharmacological rather than physiological.
- Sauna evidence: Laukkanen JA et al. “Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events.” JAMA Internal Medicine, 2015. Finnish cohort, 2,315 men over 20 years. 4–7 sessions/week: 40% lower CV mortality vs 1 session/week.
Changelog
- Mar 2026 — Page created. Sources: FoundMyFitness Q&A #71 (Jun 2025), fastlifehacks.com tracker (Jan 2026), jinfiniti.com review (2025), brainflow.co (Jan 2026), wellnesspulse.com, bodyspec.com.
Sources
4. Laukkanen JA et al. “Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events.” JAMA Intern Med, 2015.
5. Harris WS et al. “The Omega-3 Index and Relative Risk for Coronary Heart Disease Mortality.” Eur J Clin Nutr, 2021.
6. Fahey JW et al. “Sulforaphane Inhibits Extracellular, Intracellular, and Antibiotic-Resistant Strains of Helicobacter pylori.” PNAS, 2002.
7. Avgerinos KI et al. “Effects of Creatine Supplementation on Cognitive Function.” Exp Gerontol, 2018.
Compare Other Protocols
Key contrast: Patrick and Attia are the most conservative (both reject resveratrol, both cautious on NMN). Patrick’s signature compound (sulforaphane) is not taken by any other influencer in this series. Johnson and Sinclair are furthest apart from her on experimental interventions. Patrick’s sauna protocol is the most evidence-backed lifestyle intervention in the entire series.
📋 Protocol Change Log
March 2026 — Protocol page updated with latest publicly shared information.