Rhonda Patrick's Diet: A Scientist's Approach to Nutrition

Rhonda Patrick is a prominent figure in the health and fitness field thanks to her FoundMyFitness podcast and website. She holds a PhD in Biomedical Sciences and excels at translating complex research into easy-to-understand concepts.

The main topics Rhonda covers are nutrition, supplements, and exercise, being a big advocate for lifestyle practices that support health and longevity. She has been a guest on numerous popular podcasts, like the Joe Rogan Experience, and she’s very active on social media, sharing her thoughts about the latest research and her lifestyle.

I myself am an advocate for nutrition and lifestyle modification to support well-being. With an MSci in Biomedical Sciences, I take a science-backed approach to health. So, in this article, I break down what Rhonda eats to feel her best. You will find a comprehensive breakdown of her diet, the supporting research (or lack thereof), potential health benefits, and shortcomings.

Overview of the Rhonda Patrick diet

Rhonda Patrick does not follow a precise diet but rather follows nutrition principles: time-restricted eating, eliminating refined carbs and sugar, adding micronutrient-rich smoothies, consuming sulforaphane-rich foods, and nutrigenomics. She aims to optimize her nutrient intake for health benefits and longevity, balance blood sugar, and feel naturally energized throughout the day. The overall idea of having diet principles rather than a set meal plan is usually more successful and easier to adhere to in the long term.

Below, I dive into the main pillars that guide Rhonda's diet so you can see whether you’d like to implement any of them into your own routine. I will also include some of her infamous smoothie recipes if you want to give them a go.

Time-restricted eating and meal frequency

Rhonda is a big fan of time-restricted eating. She typically eats for 8–10 hours daily and fasts for the rest (14–16 hours), depending on her schedule. She tends to have breakfast at 8 a.m. and dinner at 5:30–6 p.m. but sometimes eats later for social reasons.

The strictest form of time-restricted eating involves eating only for a certain number of hours daily and abstaining from consuming anything with calories (fasting) for the rest. Rhonda distinguishes this from intermittent fasting. She also stresses the importance of not skipping meals during your feeding window, only adjusting the timing.

Time-restricted eating is not skipping meals. When you skip meals, that's calorie restriction.

Rhonda Patrick

Rhonda sticks to the idea that anything that is not water breaks the fast, as it starts your digestive enzymes and metabolic pathways, thus influencing your internal body clock (yes, black coffee or unsweetened tea, too!).

A narrative review on the impact of food intake on the circadian rhythm found that the circadian rhythm may influence our eating patterns and behavior, while food intake is one of the key factors that contribute to establishing and synchronizing our bodily clock. Regular meal timing and patterns that align with your bodily clock have been shown to have potential metabolic benefits, such as better weight and improved management of blood glucose levels. However, we do not have large-scale, long-term, randomized controlled trials to confirm the direct link between meal timing and the circadian rhythm.

From the scientific perspective, limiting your eating to certain hours may contribute to your natural circadian rhythm, give your digestive system a break, and naturally support metabolic health, which may impact areas such as weight management — as long as you stick to a healthy and balanced diet during your eating window to get enough nutrients. Also, allowing some flexibility with fasting can make it easier to stick with the practice while still participating in social or daily activities that might disrupt your eating window or your body’s needs.

Our in-house researcher Sandra Vigelienė, BSc in Global Nutrition, offers further insight on the topic.

Sandra Vigelienė, BSc

Health Content Researcher

There is no clearly established scientific knowledge on feeding time, fasting, and circadian rhythm correlation. Also, some people may not even be able to practice time-restricted feeding due to potential contraindications. So, while it works for Rhonda, it may not be optimal guidance for everyone. If you are interested in trying fasting and do not have any underlying health conditions, start slow, increase your fasting window over time, and maintain flexibility.

Eliminating refined carbohydrates and sugar

Rhonda Patrick steers clear of added sugar and processed carbohydrates, stating that anyone who follows a Standard American Diet will see improvements by cutting out all refined sugar. She highlights that consumption of sugar is linked to diabetes, cardiovascular health issues, cancer, and even increased aging, though some of the studies are based on association, high intake cases, or animal research.

According to the American Heart Association guidelines, women should not exceed six teaspoons (25 g) and men nine teaspoons (36 g) of added sugar a day. Consuming more has been linked to heightened cardiovascular disease risk and mortality, increased weight and obesity, and increased risk of hypertension.

Rhonda also avoids refined carbs like white bread, pasta, breakfast cereals, and bakery products, as well as all wheat, for similar reasons like added sugar. However, she occasionally includes whole-grain oats in her diet due to their beta-glucan content. Overconsumption of refined carbs has been linked to metabolic disorders, gut microbiota disruption, sluggishness, and increased hunger.

Essentially, limiting refined sugar and carbohydrates is in line with general dietary guidelines. However, you don’t have to completely eliminate them, as this can lead to a restrictive mindset and higher cravings for the ‘forbidden fruit.’ Opt for healthy choices most of the time, but an occasional bagel or NY pizza slice will not kill you as long as you don’t have allergies or medical conditions that require you to eliminate or minimize certain food groups.

Micronutrient smoothies

Another principle Rhonda Patrick incorporates into her diet is micronutrient smoothies. And I’m not talking about the trending Erewhon creations. She makes micronutrient-rich, veggie-packed, fresh smoothies.

Here are some of her go-to recipes for two people:

She sometimes adds other vegetables or fruits, depending on what is seasonal or on hand.

I personally think vegetable-based smoothies are a great trick to get a bunch of micronutrients in; they can also be taken on the go during a busy day. If you’re making a smoothie as a main meal, I would suggest adding some source of protein, a complex carbohydrate, and a healthy fat source for additional satiety. An example could be: protein powder, Greek yogurt, or cottage cheese, paired with a banana or oats, and healthy fats like avocado, 100% nut butter, or unsweetened cocoa powder.

Sulforaphane

Patrick is a huge fan of incorporating sulforaphane, a compound naturally occurring in cruciferous vegetables. For example, she adds broccoli to her smoothies 2–3 times per week. She opts to incorporate the compound due to its claimed antioxidant, anti-cancer, and anti-inflammatory effects.

Rhonda quotes research that suggests that sulforaphane can improve blood glucose control in individuals with type 2 diabetes, promote the secretion of toxicants, and reduce symptoms associated with autism spectrum disorders. However, after checking the linked studies, I found that the evidence is strong only in animal and in vitro models, and it is not clear whether the effects translate to meaningful clinical outcomes in humans.

Human studies referenced by Patrick provide potential or moderate evidence for using a broccoli sprout beverage to increase detoxification and minimize air pollution damage. They also indicate that broccoli sprouts increase phase 2 (antioxidant) enzymes in the upper airways in a dose-dependent manner in both cases. However, the evidence is scarce. The studies are small-scale and short and are simply not enough to draw conclusions.

Furthermore, the body already has well-established waste and natural detoxification systems that work efficiently in eliminating anything the body does not need. Thus, there are no official guidelines about using specific foods or supplements to detox the body.

Overall, cruciferous vegetables are definitely a favorable addition to most diets. However, I did not find enough compelling evidence on the benefits of sulforaphane to start sprouting my broccoli.

Nutrigenomics

Rhonda is a huge advocate for nutrigenomics — the study of how genetics and nutrition interact. She gives an example of how she got her family members to test their DNA and found that her mom has a gene mutation that leads to worse absorption of folic acid. As a result, she has encouraged her mom to take supplements. Conveniently, Rhonda has her own nutrigenomics tool, although you need to test through DNA testing providers like 23andMe or Ancestry.

Although nutrigenomics sounds like a fail-proof way to find the most optimal diet for you, the reality is very complicated, and the field still requires much more research to be applied in a clinical setting. For most people, regular blood work to check if you have any deficiencies or risk factors like high cholesterol may be a more practical alternative.

Typical meals

After some thorough digging on social media, I found some examples where Rhonda shared the meals she usually has on repeat.

Breakfast

Despite intermittent fasting, Rhonda always breaks her fasting window with a high-protein meal at around 8 a.m. For example:

Lunch

Depending on the day, Rhonda has a high-protein lunch or a lower-protein snack option.

Sometimes, she has an avocado with sardines, mackerel, or canned wild Alaskan salmon. Other times, she opts for apple slices with nuts and a bit of cheese. Another option is quinoa salad with spinach and broccoli. Often, she has her micronutrient smoothie as lunch or on the side.

It seems like she prefers a quick and functional lunch to keep her going through a busy day.

Dinner

Like many of us, dinner for Rhonda is a slower meal where she has more time to cook and enjoy the process. In general, she opts for protein sources and veggies. If she had a salad for lunch, she goes for cooked vegetables for dinner; if she didn’t have a salad, she has a big side salad for dinner.

Overall, Rhonda's meals are simple and based on high-quality ingredients, mostly following the principles of a Paleo diet, without too much emphasis on precise portions. She has several go-to meals with varying sides based on seasonality and cravings. For example, she tends to have beef steak a few times per month around her menstrual cycle to potentially support her vitamin B12, iron, and zinc levels.

I think having some healthy meal ideas and go-to recipes is very useful for minimizing the decisions you need to make each day and avoiding the restrictions and stiffness of a set meal plan.

Overall, Rhonda's diet is pretty easy to follow and focused on high protein intake and a variety of micronutrients. However, it has very little carbohydrates, which may not be suitable for everyone. Adding some legumes or whole grains to your meals may help you feel fuller and provide sustained energy.

Lifestyle factors

Besides her diet guidelines and meal timing, Rhonda also has several lifestyle factors she prioritizes for optimal health.

1. Filtered water. According to her X (previously Twitter) account, Rhonda uses a Berkey water filter.
2. Sleep. She prioritizes quality sleep by getting 30–60 minutes of early bright light exposure in the morning, avoiding blue light exposure after sunset, and using screens two hours before bed. She also uses blackout curtains or an eye mask, sleeps in a cool room, and uses an eight-sleep cover.
3. Exercise routine. Rhonda has said she typically does a form of high-intensity interval training (HIIT) three times per week. Also, three times a week, she does a cross-fit type of training that combines resistance training and HIIT; each session is about an hour long. Occasionally, Rhonda does a 20-minute HIIT workout to boost her mental energy as an addition to her routine. She also goes for a more relaxed three-mile run twice a week.
4. Sauna. Patrick is a fan of going into the sauna after her workouts. However, sometimes her HIIT workouts are so intense that she opts for a sauna later in the night instead. She does 175ºF for 20 minutes because she is already hot from her workouts. Generally, she aims to do it 3–4 times a week and takes a cold shower afterward, combining sauna with cold exposure.

Supplements and vitamins

In addition to her healthy diet, Rhonda Patrick also takes several supplements.

Clearly, Rhonda takes quite a lot of supplements; however, I would not suggest blindly following her supplement routine without consulting your doctor.

Practical applications and conclusion

Overall, Rhonda Patrick eats high-protein meals with loads of vegetables throughout the day while following her eating window. She avoids processed foods, added sugar, and wheat, opting for fruits, vegetables, and sometimes sweet potatoes as her carbohydrate sources.

I found her approach to time-restricted eating refreshing, as she admits to sometimes pushing it to cater to social events. Rhonda also does not support using fasting as a way to cut calories and does not partake in calorie restriction. I was also a fan of her micronutrient smoothies, which are good for getting a bunch of vegetables in one go. Her go-to meals seem easy to recreate without the need to measure every ounce.

However, I think eliminating most carbohydrates and only occasionally having oats or sweet potatoes may not work for everyone. Whole grains are a beneficial addition to most diets, and cutting them out can make it difficult to meet dietary guidelines, leaving you sluggish and fatigued. I also remain skeptical about sulforaphane and nutrigenomics as they lack conclusive scientific evidence.

Fundamentally, looking at what other people eat can be a source of inspiration for new ideas to support your diet and well-being. However, only you know which ‘diet’ best fits your lifestyle. Eating mostly whole foods with a decent balance of macro and micronutrients throughout the day will do wonders long-term, but an occasional treat will not derail your health.