Rhonda Patrick

11 habits
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Biomedical scientist behind FoundMyFitness, known for translating aging, nutrition and exercise research into practice. Her documented routine leans on frequent sauna use, a micronutrient-dense smoothie with broccoli sprouts, omega-3 and vitamin D supplementation, high-intensity interval training, and a consistent time-restricted eating window.

Morning

Sauna sessions

Uses the sauna several times a week, treating heat exposure like a cardiovascular workout.

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Micronutrient smoothie

Blends greens, berries and broccoli sprouts into a micronutrient-dense morning smoothie.

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Omega-3s and vitamin D3

Takes high-quality omega-3 fish oil and vitamin D3, two supplements she covers in depth on FoundMyFitness.

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Morning sunlight

Gets outdoor light early in the day to anchor her circadian rhythm.

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Daytime

HIIT workout

Does high-intensity interval sessions for cardiorespiratory fitness.

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Time-restricted eating

Keeps meals inside a consistent daytime eating window.

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Strength training

Lifts to maintain muscle alongside the interval work.

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Reading research papers

Reads primary aging and nutrition literature as a near-daily practice.

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Also in this routine

  • 馃敀 Consistent sleep schedule
  • 馃敀 No late-night eating
  • 馃敀 Broccoli-sprout sulforaphane
3 more habits inside

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Kevin RoseTechnology investor and founder of Digg, Oak (meditation) and Zero (fasting), apps that grew out of his own practices. His documented routine pairs daily meditation with a consistent time-restricted eating window, cold plunges, sauna, and a near-ceremonial pour-over coffee ritual.
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Kayla Barnes-LentzBiohacker and co-owner of LYV wellness clinics who documents her protocol publicly on the Longevity Optimization podcast. Her days are structured around circadian light, morning sun, evening blue-light blocking, sauna and cold contrast, red-light therapy, a whole-food organic diet, no alcohol, and clinician-supervised therapies she discusses openly.
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These habits are compiled from public statements and are not medical advice or endorsed by Rhonda Patrick. Consult a qualified professional before changing your routine, supplements, or therapies.