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If you’re curious what I actually do for longevity, here’s my weekly routine: ~5 hrs/week of exercise (when I'm not traveling). That includes: • CrossFit (~3 hrs/wk) for strength + high-intensity work • "Zone 2" running on recovery days for cardiovascular and brain benefits I also try to sauna... 5x/week at night for heat acclimation and supporting sleep quality. A simple, whole-food diet: • ~1.6 g protein/kg/day • Eggs + smoothie for breakfast, turkey burger for lunch, and vegetables/salad + meat for dinner Last is supplements: • In the morning, I take creatine (10 grams), a multivitamin, cocoa polyphenols, sulforaphane, and omega-3s • In the evening, I take magnesium, omega-3s, vitamin D + K2, PQQ, and nicotinamide riboside (NR) This is what I’ve found to be sustainable and aligns with the latest evidence.show more

Dr. Rhonda Patrick

1,819,375 subscribers

333,037 views • 7 months ago •via X (Twitter)

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35 Comments

Alex Bloom7 months ago

On the count of three, can we all start quoting protein targets per lb and not by kg? 😃

Mauro Castillo, MD7 months ago

For anyone looking to start their own journey, based on this: a) ~3 hrs/week if your constraint is time, not motivation. b) Two 30-45 min strength sessions: enough to hold muscle mass without requiring perfect recovery. c) One or two Zone 2 sessions at 20-30 min: keeps the engine functional without grinding you down. d) Protein stays at 1.6 g/kg minimum. Creatine and vitamin D, if you're adding supplements. Everything else is noise until the habit survives real life. That's the floor. Most fail because they design for ideal conditions. You travel. Deadlines compress your week. I see it every day in my practice. A 5-hour protocol that works twice and then collapses is worse than a 3-hour protocol you hit for 12 straight weeks. Consistency under friction beats intensity under perfect conditions. Remember that! The goal isn't to match @foundmyfitness's routine. The goal is to build a system that still works when real life hits (because it will.)

SissyJean7 months ago

My Mom didn’t do ANY of this and she lived to 101 . She would be here today but she tripped and fell and hit her head . (While out on her daily 1 mile stroll .) Moral to this story is from my Mom💐… “ Don’t waste time worrying about all this crap . Go live your life to the fullest because we are ALL going to die . Sooner or Later . “ ZERO regrets for a ✨ Life well lived ✨ … ✌🏽🫶🏾

Rav Arora7 months ago

Why vitamin D in evening instead of morning?

SF7 months ago

longevity is boring. train weekly. hit zone 2. eat whole foods. stop hunting for a supplement that replaces discipline.

Rand7 months ago

this is beyond excellent

America ONLY7 months ago

But do you follow @PeterAttiaMD?

LP Capital Chi7 months ago

It sounds like Attia is big on underage women for his longevity plan

retarded whale7 months ago

How many days a week should I take the Covid vaccine

olju7 months ago

Walk daily. Lift a little. Eat whole foods. Sleep on schedule. Supplement sparingly. Have fun. That’s it. All the rest is optional.

DodgerHODL7 months ago

doesnt vitamin D at night negatively impact your sleep?

L Ξ O 🦇🔊🐼🕯7 months ago

D in the evening is a bit unconventional as D usually comes from the sun and may have circadian implications for some folks NR on an empty stomach in the morning for nice mental clarity

Robert7 months ago

Are you and @PeterAttiaMD still friends?

Rick C3127 months ago

My question: Why NR instead of NMN? Most providers I've found sell the latter, as it is considered the most effective. I would love to hear your opinion on this. BTW, I also combine NMN with TMG (betaine), as I read that replenishing methyl levels is important to sustain the action of NAD+ boosters.

DISTINCTLY HUMAN7 months ago

Metformin? Resveratrol? I thought these were a given as longevity supplements. I am incorrect a lot of the time 🤨

Tony7 months ago

Griftin 24/7 tho

Jacie Bretherick7 months ago

Can you tell me the reason you choose to take your omegas and vit. D in the evening

IntegrityFirst7 months ago

So no statement on Peter Attila, who you gave a big podium? You don't think that it's important to distance yourself from the sexual abuse?

Pentheking7 months ago

👀

Timmytim7 months ago

How does being friends with pedophiles help longevity? Thanks!

Lucky7 months ago

Your words are medicine. Keep protecting that beautiful energy.

relaxwithtexts7 months ago

Crossfit makes woman have no waist.

relaxwithtexts7 months ago

Sulforofane, pqq kkkkkk creatine kkkkk

Kelp7 months ago

Rhonda how do you augmentation this when youre ill?

JAY7 months ago

Love how her “what I actually do” is just lifting, zone 2, sauna, real food and a nerdy supplement stack instead of some secret biohack.

Dawnesbrother7 months ago

You're awesome. Been following you for years and I recommend you often. Keep helping people! :-)

Ryan7 months ago

Thanks for posting. Did you stop taking Urolithin A. If so, why?

K U N U N D R U M7 months ago

Dr Patrick - Are you for or against creatine in hot coffee? Very curious because I take my 10g of Creapure in my morning coffee. However, Dr Saladino is vigorously against it.

Connor McGovern7 months ago

A very low barrier to entry intervention you follow. You couldn’t make it easier for someone to prioritise their health and longevity. Cost in terms of time and money are of some of the lowest for a full protocol I have seen. Smashed it Dr!

Physical 💿🎮 💿7 months ago

In the evening, I always take 7 g of glycine before bed

Shannon7 months ago

Sulforaphane: what’s your source? I used to do broccoli sprouts but looking for something that’s more realistic for me on a daily basis.

Dr Mantis Toboggan M.D7 months ago

She pushed the vaccine, her opinion is null and void.

Apollo7 months ago

Nice to know you weren't in Epstein files

Murfus7 months ago

Please elaborate on PQQ and mitochondrial biogenesis.

Brenden Mulligan7 months ago

No longer taking L glutamine for immunity?

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People often ask what I eat in a typical day. I worry less about a fixed macro split and focus on protein, vegetables, fruit, and fiber. I aim for at least 1.2 g/kg of protein daily and usually get 1.3–1.4 g/kg. I often train fasted, but if I need fuel, I’ll have a homemade muffin made with psyllium husk, whey protein, and blueberries. Breakfast (first meal) is full-fat yogurt with blueberries and sliced almonds, or sometimes a turkey burger with raw kale and pumpkin seeds, or homemade chicken soup. Lunch is an extra turkey burger or another protein with a small salad if I need it. For dinner, I'll have salmon, chicken, filet mignon, or a chicken-and-vegetable stir-fry, usually with sautéed greens or a kale salad with pumpkin seeds, carrots, and homemade avocado dressing.

People often ask what I eat in a typical day. I worry less about a fixed macro split and focus on protein, vegetables, fruit, and fiber. I aim for at least 1.2 g/kg of protein daily and usually get 1.3–1.4 g/kg. I often train fasted, but if I need fuel, I’ll have a homemade muffin made with psyllium husk, whey protein, and blueberries. Breakfast (first meal) is full-fat yogurt with blueberries and sliced almonds, or sometimes a turkey burger with raw kale and pumpkin seeds, or homemade chicken soup. Lunch is an extra turkey burger or another protein with a small salad if I need it. For dinner, I'll have salmon, chicken, filet mignon, or a chicken-and-vegetable stir-fry, usually with sautéed greens or a kale salad with pumpkin seeds, carrots, and homemade avocado dressing.

Dr. Rhonda Patrick

83,803 views • 19 days ago

Rhonda Patrick just gave a super practical breakfast recommendation on Chris Williamson’s podcast. She recommends eggs (4–5 depending on your size) scrambled, paired with bacon, steak, or smoked salmon for omega-3s. She prefers pasture-raised eggs because the chickens eat grass and greens, boosting choline (key for brain function) and lutein. Simple, high-protein, nutrient-dense, and no processed junk. Studies confirm egg yolk choline improves verbal memory and cognitive function, while pasture-raised eggs contain significantly more lutein, omega-3s, and better nutrient profiles than conventional ones. High-protein breakfasts also stabilize energy and focus throughout the day. Most breakfast advice is either overly complicated or loaded with sugar. This feels sustainable and actually nourishing. I’ve been leaning into higher-protein mornings lately and the difference in steady energy is noticeable. Rhonda’s approach feels refreshingly straightforward. What’s your go-to high-protein breakfast that actually keeps you full and sharp?

Rhonda Patrick just gave a super practical breakfast recommendation on Chris Williamson’s podcast. She recommends eggs (4–5 depending on your size) scrambled, paired with bacon, steak, or smoked salmon for omega-3s. She prefers pasture-raised eggs because the chickens eat grass and greens, boosting choline (key for brain function) and lutein. Simple, high-protein, nutrient-dense, and no processed junk. Studies confirm egg yolk choline improves verbal memory and cognitive function, while pasture-raised eggs contain significantly more lutein, omega-3s, and better nutrient profiles than conventional ones. High-protein breakfasts also stabilize energy and focus throughout the day. Most breakfast advice is either overly complicated or loaded with sugar. This feels sustainable and actually nourishing. I’ve been leaning into higher-protein mornings lately and the difference in steady energy is noticeable. Rhonda’s approach feels refreshingly straightforward. What’s your go-to high-protein breakfast that actually keeps you full and sharp?

Camus

61,930 views • 4 months ago

These are the supplements I give my aging parents: • A daily multivitamin • Vitamin D • High-DHA omega-3s • Ubiquinol (the reduced form of CoQ10) • Sulforaphane Why these? Large RCTs show improved cognition in older adults taking a standard multivitamin, with benefits equivalent to a brain that's 2-5 years younger. For vitamin D, more than 70% of older U.S. adults are insufficient, and aging skin produces far less vitamin D from sunlight (a 70-year-old makes roughly 4x less than their 20-year-old self). DHA is a key structural fat in the brain and supports cognitive function, especially important with aging and neurodegenerative risk, while CoQ10 supports mitochondrial energy production as levels drop with age. Finally, sulforaphane is a powerful activator of Nrf2, the body's master stress-response pathway, up-regulating glutathione and phase II detox enzymes.

These are the supplements I give my aging parents: • A daily multivitamin • Vitamin D • High-DHA omega-3s • Ubiquinol (the reduced form of CoQ10) • Sulforaphane Why these? Large RCTs show improved cognition in older adults taking a standard multivitamin, with benefits equivalent to a brain that's 2-5 years younger. For vitamin D, more than 70% of older U.S. adults are insufficient, and aging skin produces far less vitamin D from sunlight (a 70-year-old makes roughly 4x less than their 20-year-old self). DHA is a key structural fat in the brain and supports cognitive function, especially important with aging and neurodegenerative risk, while CoQ10 supports mitochondrial energy production as levels drop with age. Finally, sulforaphane is a powerful activator of Nrf2, the body's master stress-response pathway, up-regulating glutathione and phase II detox enzymes.

Dr. Rhonda Patrick

218,445 views • 9 months ago

If you’re standing in the meat aisle wondering which package to grab, here’s exactly what I look for: organic, grass-fed, grass-finished. Grass-fed beef generally has a more favorable omega-3 to omega-6 fatty acid profile, plus complete protein and all nine essential amino acids your body needs. I also look for meat raised without added hormones and with responsible antibiotic practices. Don’t just look at the cut of meat. Look at how the animal was raised and what it was fed. Quality matters.

Gary Brecka

53,902 views • 14 days ago

Taking ~2 grams/day of omega-3s may be one of the simplest high-ROI habits for lifespan and cardiovascular health At that dose, most people can move their omega-3 index from ~4% to ~8%, a range linked in observational studies to a ~5-year increase in life expectancy and ~90% lower risk of sudden cardiac death To put that in perspective, a low omega-3 index has been associated with a life expectancy gap similar to smoking Yet the vast majority of Americans fall short on EPA and DHA Few interventions this impactful are this easy All you have to do is take a fish oil supplement

Taking ~2 grams/day of omega-3s may be one of the simplest high-ROI habits for lifespan and cardiovascular health At that dose, most people can move their omega-3 index from ~4% to ~8%, a range linked in observational studies to a ~5-year increase in life expectancy and ~90% lower risk of sudden cardiac death To put that in perspective, a low omega-3 index has been associated with a life expectancy gap similar to smoking Yet the vast majority of Americans fall short on EPA and DHA Few interventions this impactful are this easy All you have to do is take a fish oil supplement

FoundMyFitness Clips

65,937 views • 4 months ago

Three "superfoods" that I think everyone should eat weekly, if not daily: Dark leafy greens—they're a great source of magnesium, which most people are deficient in, plus folate and vitamin K. Blueberries—they're rich in polyphenols, which benefit brain health and improve cardiovascular disease risk factors. Just 1 cup per day can improve cognition. Salmon—it's one of the best sources of omega-3 fatty acids. Just make sure to opt for wild Atlantic salmon due to its high omega-3 and low mercury content. Eating salmon 2–3 times per week should get you the recommended amount of dietary omega-3.

Three "superfoods" that I think everyone should eat weekly, if not daily: Dark leafy greens—they're a great source of magnesium, which most people are deficient in, plus folate and vitamin K. Blueberries—they're rich in polyphenols, which benefit brain health and improve cardiovascular disease risk factors. Just 1 cup per day can improve cognition. Salmon—it's one of the best sources of omega-3 fatty acids. Just make sure to opt for wild Atlantic salmon due to its high omega-3 and low mercury content. Eating salmon 2–3 times per week should get you the recommended amount of dietary omega-3.

Dr. Rhonda Patrick

86,820 views • 1 year ago

mingyu sharing his cardio routine 🐶 cardio? i hate it. as you all know, i extremely hate cardio and i think i'm bad at dieting 🐶 what i do for cardio is that i have to exercise in the morning when i'm dieting. i wake up in the morning and walk slowly for a long time on an empty stomach. not really like running when you're on a treadmill but kind of a jog then i do it for a long time - in a way that i can wake my body up and remove my puffiness, then i eat something healthy then work out. rather than exercising in a fast pace for 20 minutes, i like doing it slowly and for a long time but that's the hardest. you know what i mean right? 🐶 other forms of cardio that i do is the stairmaster or i just go for a run outside, but when i go for a run i just get way too excited... anyway doing it on an empty stomach in the morning is the best for me 🐶 also if you go on youtube– i'll upload it on my ig story soon, but there are tabata exercises there for abs or whole body. i wake up in the morning and do that alone! 20 minutes and you'll be sweating profusely!

mingyu sharing his cardio routine 🐶 cardio? i hate it. as you all know, i extremely hate cardio and i think i'm bad at dieting 🐶 what i do for cardio is that i have to exercise in the morning when i'm dieting. i wake up in the morning and walk slowly for a long time on an empty stomach. not really like running when you're on a treadmill but kind of a jog then i do it for a long time - in a way that i can wake my body up and remove my puffiness, then i eat something healthy then work out. rather than exercising in a fast pace for 20 minutes, i like doing it slowly and for a long time but that's the hardest. you know what i mean right? 🐶 other forms of cardio that i do is the stairmaster or i just go for a run outside, but when i go for a run i just get way too excited... anyway doing it on an empty stomach in the morning is the best for me 🐶 also if you go on youtube– i'll upload it on my ig story soon, but there are tabata exercises there for abs or whole body. i wake up in the morning and do that alone! 20 minutes and you'll be sweating profusely!

🐶

85,920 views • 2 months ago

Creatine isn’t just for adults. I give my son 2.5 g/day. There are (albeit few) studies in kids and adolescents showing creatine can improve performance. For example, trials in adolescent soccer and basketball players report improvements in power, jumping, sprint/anaerobic performance, and technical skills with creatine (often using ~0.03–0.1 g/kg/day). I’m also interested in its potential brain/energy effects. The key is dose. You don’t want to use adult-loading amounts, but 2.5 g/day (maybe slightly above) is a conservative, reasonable range. On busy days, I’ll also use protein powder in a smoothie to fill protein gaps. One thing I look for is avoiding certain emulsifiers, which can be rough on the gut for some people when used frequently. I covered this in a recent member Q&A. You can watch it here -

Creatine isn’t just for adults. I give my son 2.5 g/day. There are (albeit few) studies in kids and adolescents showing creatine can improve performance. For example, trials in adolescent soccer and basketball players report improvements in power, jumping, sprint/anaerobic performance, and technical skills with creatine (often using ~0.03–0.1 g/kg/day). I’m also interested in its potential brain/energy effects. The key is dose. You don’t want to use adult-loading amounts, but 2.5 g/day (maybe slightly above) is a conservative, reasonable range. On busy days, I’ll also use protein powder in a smoothie to fill protein gaps. One thing I look for is avoiding certain emulsifiers, which can be rough on the gut for some people when used frequently. I covered this in a recent member Q&A. You can watch it here -

Dr. Rhonda Patrick

217,745 views • 6 months ago