Rhonda Patrick
87 things Rhonda uses or recommends, from 13 episodes.
Rhonda's top picks
What Rhonda uses or recommends most, ranked by how often and how strongly. Paid ads are left out.
Avmacol
Supplements
Uses and recommends it · talked about in 5 episodes
"I take something called Avmacol which is glucoraphanin because that's more stable. There's 13 studies using that form and sulforaphane is probably the best naturally occurring dietary activator of the NRF2 pathway important for detoxification."
Peloton
+3 other experts
Uses and recommends it · talked about in 4 episodes
"I use Peloton because I just like that instructor there telling me what to do, and then me competing with everyone else... And then, the pandemic hit and I was all over the Peloton, and it works for me really well. So I tend to do that at least three times a week."
Creatine monohydrate
+26 other experts
Uses and recommends it · talked about in 3 episodes
"So I take 10 grams a day every day. I do it in two doses. Going from 5 to 10 really does seem to affect my brain functioning like later in the day where I seem to keep going better where I'm not getting as tired."
Glutamine
+1 other expert
Uses and recommends it · talked about in 3 episodes
"I also ordered the glutamine supplement from Thorne, and I am doing the glutamine on days that I've been training really hard. I've noticed that training really hard has had me a little more susceptible to respiratory illness, particularly because I'm constantly being exposed, having a young child at home."
Broccoli sprouts
Supplements
Uses and recommends it · talked about in 3 episodes
"I do, so that's why I want to do the sauna and exercise and eat my broccoli sprouts and all that stuff."
Fish oil
+11 other experts
Uses and recommends it · talked about in 3 episodes
"So I take four grams a day. I take two grams in the morning, and I take two grams in the evening. I take my EPA in the morning, and I take my DHA in the evening... I personally think it is one of the most powerful anti-inflammatory things... that is going to powerfully modulate the way you think, the way you feel, and the way you age."
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All 87 of Rhonda's picks
- Avmacol Uses and recommends it 5 episodes "I take something called Avmacol which is glucoraphanin because that's more stable. There's 13 studies using that form and sulforaphane is probably the best naturally occurring dietary activator of the NRF2 pathway important for detoxification." Only Rhonda
- Peloton Uses and recommends it 4 episodes "I use Peloton because I just like that instructor there telling me what to do, and then me competing with everyone else... And then, the pandemic hit and I was all over the Peloton, and it works for me really well. So I tend to do that at least three times a week." +3 others
- Creatine monohydrate Uses and recommends it 3 episodes "So I take 10 grams a day every day. I do it in two doses. Going from 5 to 10 really does seem to affect my brain functioning like later in the day where I seem to keep going better where I'm not getting as tired." +26 others
- Glutamine Uses and recommends it 3 episodes "I also ordered the glutamine supplement from Thorne, and I am doing the glutamine on days that I've been training really hard. I've noticed that training really hard has had me a little more susceptible to respiratory illness, particularly because I'm constantly being exposed, having a young child at home." +1 other
- Broccoli sprouts Uses and recommends it 3 episodes "I do, so that's why I want to do the sauna and exercise and eat my broccoli sprouts and all that stuff." Only Rhonda
- Fish oil Uses and recommends it 3 episodes "So I take four grams a day. I take two grams in the morning, and I take two grams in the evening. I take my EPA in the morning, and I take my DHA in the evening... I personally think it is one of the most powerful anti-inflammatory things... that is going to powerfully modulate the way you think, the way you feel, and the way you age." +11 others
- Magnesium Uses and recommends it 3 episodes "I take a supplement called Magnesi-Om by Moon Juice. And it's like a little powder. It's got a little bit of monk fruit, but it tastes good. So I do it a little bit before bedtime as well... And it has magnesium threonate, and a variety of other versions of magnesium in it as well, and I really like it." +14 others
- Sauna Uses and recommends it 2 episodes "I started using the sauna every morning before I would go into the lab. You get hot and it's hard and it's uncomfortable, and what do you know — all of a sudden, I was able to handle stress a lot better. That was kind of the first sign for me that if I engage in this hard activity, it's helping me deal with stress." +20 others
- Continuous glucose monitors Uses and recommends it 2 episodes "I've been wearing my continuous glucose monitor for a year and a half, maybe two years... I'm wearing it because I'm trying to understand how different foods and lifestyle changes affect it. The biggest thing that really affected my glucose levels wasn't popcorn, it was actually lack of sleep." +10 others
- Melatonin Uses and recommends it 2 episodes "So I take 3 milligrams. I take it for a couple of reasons. One, it helps with my night terrors... I also like it because it's an antioxidant. It protects things like... eggs... and it's also been shown to be an antioxidant in the brain. So I do think there's benefits to taking melatonin and I don't feel it's addicting at all for me." +3 others
- Vitamin C Uses and recommends it 2 episodes "I take three milligrams of melatonin. I take my vitamin C at that time." +7 others
- Vitamin D Uses and recommends it 2 episodes "So my vitamin D, I'm taking about 2,000 IUs of vitamin D because I get 2,000 IUs in my multivitamin." +18 others
- Vitamin K2 Uses and recommends it 2 episodes "Vitamin K2 usually stays around the periphery... it's moving calcium out and bringing it to the bones. And so I take... I actually have K1 in my multi that I take, but I also take a K2 supplement, MK-4. I take it like a couple times a week." +1 other
- ConsumerLab Uses and recommends it 2 episodes "If you look at ConsumerLab. ConsumerLab, it's like a third-party site that I'm not affiliated with, but I'll use them because they do a lot of analysis of different foods and supplements. And so you can look at some of their sardines, and they have a list of ones that are pretty decent." +1 other
- Salmon Roe Uses and recommends it 2 episodes "Phospholipid form DHA is in fish, but it's really abundant in fish roe... I order mine. I get salmon roe. I like the salmon because it also has astaxanthin in it... It's frozen, I order it, but you can go into a Japanese store and get flying fish roe." Only Rhonda
- Nicotinamide riboside Uses and recommends it 2 episodes "I do take True Niagen NR. I became interested in it because the effects on mitochondrial health, there was effects on fertility, energy recovery when I started it." +2 others
- Thorne Uses and recommends it 2 episodes "The go-to brands that I use generally when I'm looking for supplementing with something, or if there's something new I'm interested in trying... Thorne, Pure Encapsulations, Life Extension... those are pretty much my top three in terms of brands I look to." +3 others
- Avocado Uses and recommends it "So, when I make my blueberry smoothie, I am trying to maximize the polyphenols and therefore I leave out the banana because it has high PPO activity. I swap it with an avocado which has low PPO activity because I like the creaminess. I like the monounsaturated fat which increases the bioavailability of some of the other components that I add to my smoothie." Only Rhonda
- Cold tub Uses and recommends it "So today I did 3 minutes at 49° F. I have a cold tub." Only Rhonda
- Alpha Lipoic Acid Uses it 2 episodes "And then with breakfast, I take about one gram of fish oil, alpha-lipoic acid, and then I take my Avmacol, which is the sulforaphane." +3 others
- PQQ Uses it 2 episodes "In the afternoon, I take my PQQ and my CocoaVia and my multivitamin. And that's usually with my lunch." Only Rhonda
- Verisol Uses and recommends it "I'm taking my hydrolyzed collagen powder... it's a brand that has been third-party tested and uses the patented form of collagen peptides that are smaller in molecular weight, and those are the types that have been shown to be absorbed better, particularly into the skin... For my skin I've been using Verisol, which is the patented form." Only Rhonda
- Zinc Lozenges Uses and recommends it "I do the zinc lozenges by Life Extension, so I suck on those, and I'm probably taking between 80 milligrams to 100 milligrams a day... The reason I do lozenges instead of the supplements for zinc is that there is a local effect, so sucking on the zinc lozenges has an effect in the airways in addition to helping with the immune system." Only Rhonda
- Hot bath Recommends it 2 episodes "The hot bath at around 104 degrees Fahrenheit, which is typically what studies will use for temperature, which is actually cooler than what I... I crank my bath hot. It's so hot... And it's 20 minutes from the shoulders down, and that is a very robust activation in heat shock proteins and in brain-derived neurotrophic factor." Only Rhonda
- Kuli Kuli Moringa Powder Uses and recommends it "I've been buying this Kuli Kuli moringa powder. I don't have any affiliation... but Jed Fahey has researched it, like that specific brand, and so it's legit. It's science backed in terms of actually containing moringa and activating Nrf2. And I add it to my smoothies." Only Rhonda
- Intravenous vitamin C Uses and recommends it "We went to get the IVC and they did, it was 10 grams that we did, and I took it because I was like, well, she's sick and I've been around her and I don't want to get sick... I was actually doing it once a week before." +1 other
- Philips Hue Uses and recommends it "I do the Philips Hue, where at 5 o'clock all the lights in our house go red. That makes a huge impact on my son and his sleep cycle, because children are really sensitive to light." Only Rhonda
- Quercetin Uses and recommends it "You need a zinc ionophore to help it get into cells, so like flavonoids like quercetin. Quercetin is found in like apples, onions, buckwheat tea, which is what I drink, but you can supplement with it, which I also supplement as well." +2 others
- Zinc Uses and recommends it "Randomized controlled trials showing that zinc acetate or zinc gluconate lozenges can dramatically lower the duration of common cold... it seems as though acetate may be slightly better... I am taking zinc." +3 others
- HVMN Ketone Ester Uses and recommends it "I've tried one from HVMN, the beta-hydroxybutyrate ester, and it definitely gives me energy, but the other thing I really liked was the mental effects. I feel less anxious when I take it... more present... I started using it for podcasts or talks. The flip side is, because I'm not in ketosis, it lowers my blood sugar levels dramatically, and once the ketones wear off I crash." Only Rhonda
- Mustard seed powder Uses and recommends it "He also mentioned that you can take mustard seed powder and sprinkle it on top of your cooked Brussels sprouts or your sauteed kale, which is what I do, because I eat sauteed kale. Mustard powder has the active enzyme." Only Rhonda
- Prostaphane Uses and recommends it "I've been taking a supplement I got from France called Prostaphane, which has published studies on it, and it tastes like broccoli sprouts. I've been taking that right now just because of the potential risk for contamination while I'm breastfeeding... I'm taking three pills a day, I think each pill has 10 milligrams, with food." Only Rhonda
- wild Alaskan salmon Recommends it 2 episodes "I think the best would be wild Alaskan salmon versus the farm-raised because the farm-raised, again, they're feeding 'em corn. They're feeding 'em grain and stuff." Only Rhonda
- Intermittent Fasting Uses and recommends it "I do train fasted and it is for me it has helped me tremendously change my body composition" +9 others
- Magnesium glycinate Uses and recommends it "I like to take Magnesium Bisglycinate or glycinate for sleep. I usually take it I would say like couple hours before bed." +1 other
- Mitopure Uses and recommends it "I'm taking Mitopure. Urolithin A is something that seems to stimulate the process of mitophagy which is a very specific form of autophagy that's only for mitochondria." +1 other
- Ubiquinol Uses and recommends it "I take ubiquinol for mitochondrial health. I'm pretty convinced that that helps with mitochondrial function." Only Rhonda
- Koolie Moringa powder Uses and recommends it "I've been buying this Koolie Moringa powder and I add it to my smoothies." Only Rhonda
- NOW Beet Root Powder Uses and recommends it "On days where I'm doing endurance or maybe days when I'm doing a podcast or a Q&A like today, I'll take a tablespoon of beetroot extract. And that's from NOW brand. I like their beetroot because it's NSF certified, so it's basically really clean. It doesn't have a lot of contaminants in it." Only Rhonda
- Pure Encapsulations Ubiquinol-QH Uses and recommends it "And then I also take my ubiquinol. And my ubiquinol I've shifted to the Pure Encapsulations VESIsorb ubiquinol because the VESIsorb dramatically increases the bioavailability." Only Rhonda
- Life Extension Uses and recommends it "I have a handful of brands that I use: Thorne, Pure Encapsulations, Life Extension... those are pretty much my top three in terms of brands I look to." Only Rhonda
- Pure Encapsulations Uses and recommends it "I have a handful of brands that I use: Thorne, Pure Encapsulations, Life Extension... those are pretty much my top three in terms of brands I look to." +4 others
- Sardines Uses and recommends it "I eat sardines. Every day, my first meal almost is a can of sardines and an avocado... with a little bit of lemon and then some little hot sauce." +3 others
- Cold shower Uses and recommends it "There is something about the sauna and then the cold shower that is just, it is a game... I am so much more relaxed." Only Rhonda
- Mother-in-Law's Kimchi Uses and recommends it "I buy it from Sprouts or Whole Foods. Mother-in-Law's, that's what I get... I love that. It's so delicious too. I love it with meat." Only Rhonda
- Epsom Salt Uses and recommends it "I really like them. I've been doing really hot baths with Epsom salts, especially after a very fatiguing workout. It seems to have a good benefit." Only Rhonda
- Hot Baths Uses and recommends it "Right now I've been taking hot baths just because we're trying to get to the point where we have a sauna... but hot baths have been really doing it for me as well, where I'm submerged to my shoulders." Only Rhonda
- Blueberries Recommends it "So, my practical recommendation is pretty straightforward. We can consume approximately one cup of whole, fresh, or frozen blueberries per day consistently. We can add them to yogurt, to oatmeal. We can eat them by themselves, blend them in a smoothie. And the larger takeaway is that these blueberries are worth eating. It doesn't take much to get the real health benefits. It's a dose that's practical, affordable, it's easy to sustain." +1 other
- Kale Uses it "I like the monounsaturated fat which increases the bioavailability of some of the other components that I add to my smoothie which is kale. It has lutein and zeaxanthin." Only Rhonda
- Deliberate Cold Exposure Uses it "There's other things that I also engage in — deliberate cold exposure, which I don't really like — but there's a mental toughness when you're doing this hard thing in a moderately safe environment. You're doing this thing you don't want to do, you're doing it, and then you recover, and it's kind of like building this mental toughness." +1 other
- Alpha-GPC Uses it "I remember liking it. I think I stopped taking it because I got pregnant." +4 others
- CocoaVia Uses it "In the afternoon, I take my PQQ and my CocoaVia and my multivitamin. And that's usually with my lunch." Only Rhonda
- Myo-Inositol Uses it "Oh, I also forgot to mention that I take myo-inositol in the evening as well, a scoop of it, and that's Pure Encapsulations." +1 other
- Pure Encapsulations Multivitamin Uses it "My vitamin D, I'm taking about 2,000 IUs of vitamin D because I get 2,000 IUs in my multivitamin, which is one by Pure Encapsulations." Only Rhonda
- Thorne Creatine Travel Packs Uses it "Thorne also has travel packets that I like as well that I use when I'm traveling." Only Rhonda
- Benfotiamine Uses it "Benfotiamine, I'm taking that by Life Extension." Only Rhonda
- Liposomal Vitamin C Uses it "During times of exposure to viral illness, I also supplement in addition with those... with liposomal vitamin C by Pure Encapsulations." Only Rhonda
- Metagenics EPA-DHA 2400 Uses it "I am obviously taking the basics that I talk about a lot, so omega-3. I'm taking Metagenics, the EPA-DHA 2400." Only Rhonda
- Moon Juice Magnesi-Om Uses it "I'm taking at night Magnesi-Om, so that's a combination of a variety of different magnesiums. I take that in addition to the magnesium glycinate that I take, and I take just a little scoop of it in my water." Only Rhonda
- Pure Encapsulations O.N.E. Multivitamin Uses it "I'm taking the O.N.E. multivitamin by Pure Encapsulations." Only Rhonda
- Vitamin D3/K2 Uses it "I'm taking the vitamin D K2... the vitamin D K2 is Pure Encapsulations." Only Rhonda
- Vitamix Stainless Steel Container Recommends it "I recently bought a Vitamix stainless steel container. I was concerned about the plastic containers because when you're doing a high-speed spin, the friction itself can release microplastics into the beverage. Vitamix makes a great stainless steel container, and it's like $200... If you are looking for an alternative for your plastic blender, that is a good option." Only Rhonda
- Whey protein Uses it "Whey protein is another thing that I will supplement with on days where maybe I'm not going to eat a turkey burger or something high in protein and I need to get that extra protein." +4 others
- Dark Leafy Greens Recommends it "So dark, leafy greens are how I like to get my magnesium. I think it comes along with all these other important. I mean, you get calcium in them. You get vitamin K1... Kale, spinach, chard, like Swiss chard, rainbow chard, romaine lettuce." Only Rhonda
- Green Apples Uses it "But I think malate's awesome, and I always try to eat green apples. They're really high in malic acid. And tart cherries. Tart cherries are really high in it as well." Only Rhonda
- Infrared sauna Uses it "I've used infrared saunas many times at my in-laws. They have an infrared sauna. And I have to crank that thing up for a while until it's maxed, and then I have to sit in there for an hour at least... I prefer regular saunas... But I do think there are some benefits from infrared. And they are more affordable. They're less of a fire hazard." +2 others
- Kerrygold Butter Uses it "What I do is I will lightly steam my broccoli, and then I add a little bit of my Kerrygold butter, and then I add some mustard seed powder on the top of that." Only Rhonda
- Microalgae Oil Recommends it "If a person is a vegan or a vegetarian, their best bet is to actually get microalgae oil... because microalgae, they do make the DHA. And so that would be a better source for people that are vegetarian and vegan rather than doing the flaxseed oil because that conversion inefficiency." Only Rhonda
- Plunge Uses it "So, today, I did three minutes at 49 degrees Fahrenheit. I have a cold tub... It's the Plunge." +1 other
- Rush Cycle Uses it "I used to do what's called Rush Cycle. It's basically you go in and group cycle and have an instructor there, and you do all this high-intensity interval training stuff. And I loved it because there was a competitive aspect to it." Only Rhonda
- B Complex Vitamins Uses it "When I was doing long-distance running, about 50 miles a week, I would dose up on all these B-complex vitamins, and I swear I would just have endurance. I don't know if it was placebo or not." Only Rhonda
- Buckwheat Tea Uses it "Quercetin is found in apples, onions, buckwheat tea, which is what I drink." Only Rhonda
- Ice Bath Uses it "Then we'd go into this ice bath right outside, and I was trying to impress Rick, so I was staying in the ice bath as long as I could, then back into the sauna, and it feels like room temperature because you were just in this ice bath." +2 others
- Kombucha Uses it "I am a fan of kombucha... The one that I drink is 2 grams per serving and there's two servings, so there's only 4 grams of sugar... I like the ginger lemon a lot." Only Rhonda
- Oura Ring Uses it "It calculates heart rate and movement and body temperature, so I like it, I do. I just don't think that it's totally accurate... It calculated me as being in REM sleep while I was nursing and scrolling on my phone." +12 others
- Paleo Diet Uses it "My meals are typically low-carb. I usually eat more like a paleo-ish diet, so it's meat and vegetables. My meals don't get me over a hundred for sure." +1 other
- Xylitol gum Recommends it "Many studies have shown that it kills anaerobic bacteria like Streptococcus mutans that cause cavities and dental decay... He goes, 'I've never seen this before, but your cavities are gone.' The only thing I could think of is my obsessive xylitol gum chewing, which I still do... So this xylitol gum, Joe, you need to get on it. It's really awesome." Only Rhonda
- Bikram Yoga Uses it "I've done Bikram yoga a couple of times, I've been to hot yoga a couple of times. I do really like it." +1 other
- Modified Paleo Diet Uses it "I eat something like a modified Paleo diet where I'm eating fish, I eat meat, poultry and a lot of leafy greens and cruciferous vegetables." Only Rhonda
- Prolonged Fasting Recommends it "If you're doing this for an autoimmune condition, there's a lot of really good data that fasting helps, and not only helps, it helps you age. I'm gonna start doing some fasts a couple times a year once I have completely weaned my son... You can do like a 72-hour fast, and my in-laws have done three and a half day fasts and they're getting all sorts of massive improvements in a variety of biomarkers." Only Rhonda
- Time-restricted eating Uses it "Fasting, time-restricted eating, you know, something that I do, so I am definitely trying to get my ketosis in." +3 others
- Traditional Sauna Recommends it "Personally I think the standard is better, because it's easier to get more hot, more discomfort, more heat stress. It takes a lot longer in an infrared sauna to really heat up... A lot of benefits come from like 180 for 20 minutes... People who do it four to seven times a week have like a 50% improvement in cardiovascular-related mortality." Only Rhonda
- DEXA scans Recommends it "visceral fat is something if you really directly want to measure it, you do a DEXA scan" +9 others
- Niagen Uses it "Full disclosure here. I have been taking True Niagen for about I mean since August... my recovery is great. And I work out a lot." Only Rhonda
- Vitamin D blood test Recommends it "Too much vitamin D can be toxic... it's best to like get a vitamin D blood test. The only way you're going to know that is by of course measuring your vitamin D levels multiple times." Only Rhonda
- International Fish Oil Standards (IFOS) Recommends it "There's some international fish oil standards organization that a lot of different fish oil companies are tested by, and they show arsenic, mercury, PCBs, dioxins... and they also look at oxidized polyunsaturated fatty acids. So that's a really good site to use to look at your fish oil brand." Only Rhonda
- Omega-3 Index Test Recommends it "Everyone needs to measure their omega-3 fatty acid levels. You don't know what you don't measure. You want to get this omega-3 index test." Only Rhonda