Dr. Rhonda Patrick isn’t your average wellness influencer. With a PhD in biomedical science and a reputation for digging deep into the peer-reviewed details, she’s become one of the most trusted voices in longevity and health optimisation. Through her platform FoundMyFitness, Patrick blends personal practice with serious science, helping people make informed decisions about how they eat, move, and supplement.
While her podcasts and publications go into great detail, many of her core recommendations are surprisingly simple and practical. Here are six science-backed habits that Dr. Patrick lives by, and how to apply them without needing a medical degree or home lab.
1. Use Sauna Sessions Like a Workout for Your Cells
Dr. Patrick is a big believer in the power of sauna use. She frequently cites Finnish research showing that people who use a sauna 4–7 times a week have significantly lower risks of cardiovascular disease, stroke, Alzheimer’s, and even all-cause mortality.
That’s not magic, it’s heat stress. Sauna exposure triggers heat shock proteins, which help repair damaged proteins, reduce inflammation, and protect against oxidative stress. It’s like putting your cells through a light, controlled stress that makes them more resilient.
If you don’t have access to a traditional sauna, infrared versions can still provide some benefit. Even regular hot baths have been shown to mimic certain heat stress effects. The key is consistency: start with 2–3 times a week and build from there.
2. Keep Your Vitamin D Levels in Check
Vitamin D is one of the most common nutrient deficiencies globally, and Dr. Patrick has been highlighting its importance for years. It’s not just about bone health, vitamin D plays a role in immune function, mood regulation, metabolic health, and even cognitive performance.
Low vitamin D has been associated with increased risk of autoimmune conditions, depression, cardiovascular disease, and age-related cognitive decline. Dr. Patrick aims for serum levels between 40–60 ng/mL, higher than typical population averages but well within safety ranges.
The most reliable way to optimise your levels? Combine moderate sun exposure (depending on your skin tone and climate) with targeted supplementation. Especially during winter or in indoor-heavy lifestyles, daily D3 supplementation of 2,000–4,000 IU is both safe and effective for most adults.
3. Respect Your Circadian Rhythm
Dr. Patrick places strong emphasis on circadian nutrition, a term that reflects how when you eat can be just as important as what you eat. She explains that misaligned eating patterns (e.g., late-night meals) can throw off your body’s natural rhythms, leading to insulin resistance, poor sleep, and impaired metabolism.
There’s mounting evidence that eating earlier in the day, when your insulin sensitivity is highest, can improve everything from blood sugar to fat metabolism. Rhythms matter not only for digestion but also for hormonal release, detoxification, and cognitive alertness.
The simplest way to get started is to follow two basic rules:
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Eat your last meal at least 2–3 hours before bed.
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Keep your eating window consistent day to day (e.g., 10am–6pm).
Even small changes to eating rhythm can help regulate sleep, improve digestion, and support long-term metabolic health.
4. Eat for Cellular Defence: Prioritise Sulforaphane
Dr. Patrick is best known for popularising sulforaphane, a compound found in cruciferous vegetables like broccoli sprouts, kale, and Brussels sprouts. She’s highlighted its role in activating Nrf2, a transcription factor that helps regulate over 200 genes involved in antioxidant defence, inflammation control, and cellular detoxification.
Sulforaphane helps upregulate your body’s internal antioxidant system, especially glutathione, which plays a critical role in brain health, ageing, and resilience to environmental stress.
She often refers to sulforaphane as “one of the most potent dietary inducers of phase II detoxification enzymes,” making it a powerful ally for long-term health.
Add raw or lightly steamed broccoli, broccoli sprouts, or other cruciferous veg to your daily meals. Broccoli sprouts contain some of the highest concentrations of sulforaphane precursors and can be grown at home. For a more targeted approach, look into freeze-dried broccoli sprout powders with known glucoraphanin content.
5. Don’t Sleep on Magnesium
Magnesium plays a role in over 300 biochemical reactions in the body, and Dr. Patrick frequently highlights its importance, especially for brain health and sleep. Magnesium helps regulate the nervous system, calm overactive neurons, and improve insulin sensitivity. It’s also needed to make ATP, the molecule your cells use for energy.
Despite its importance, most people fall short. Dr. Patrick often discusses the value of magnesium bisglycinate, a form that’s easy on the gut and well-absorbed.
Low magnesium has been linked to symptoms like:
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Sleep disturbances
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Muscle cramps or tension
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Irritability or anxiety
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Blood sugar dysregulation
Taking magnesium before bed can help the body shift into rest-and-repair mode, support deeper sleep cycles, and reduce nighttime wake-ups. As always, consistency is key, magnesium is a long-game nutrient.
6. Get Your Omega-3s from Whole Food (But Know When to Supplement)
Dr. Patrick strongly encourages getting omega-3 fatty acids, particularly EPA and DHA, from whole food sources like wild-caught salmon, sardines, and anchovies. These long-chain fats are critical for maintaining the structure of brain cells, regulating inflammation, and supporting cardiovascular health.
She notes that while supplements can help fill the gap, the synergy of nutrients in fish (including selenium, B12, and astaxanthin) adds value you won’t get from capsules alone.
If you’re plant-based or don’t eat fish regularly, a high-quality fish oil or algae-based DHA supplement is a useful addition. Just make sure it contains both DHA and EPA, and check for third-party purity testing to avoid oxidation or contamination.
The Takeaway
What sets Dr. Rhonda Patrick apart isn’t just her credentials, it’s her ability to translate cutting-edge science into sustainable daily actions. Most of her recommendations don’t require extreme routines or expensive gadgets. They rely on consistency, quality nutrition, and thoughtful lifestyle tweaks.
You don’t need to overhaul your life to start supporting long-term health. Choose one area, like sleep, nutrient gaps, food timing, and build from there. The most powerful routines are the ones you actually stick to.
A Simple Place to Start: Essentials Plus
If you're inspired by Dr. Patrick’s science-led approach but want a single, convenient starting point, Essentials Plus brings together many of the core principles she promotes.
This daily nootropic formula includes:
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Lion’s Mane Mushroom and Rhodiola Rosea for cognitive clarity and stress resilience
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CDP Choline and NZ Pine Bark Extract to support focus, memory, and brain protection
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L-Theanine to promote calm, clear-headed performance
Essentials Plus is a smart foundation, designed for people who want to feel sharper now, while supporting long-term brain health and resilience.
