Rhonda Patrick, PhD, is a biomedical scientist whose FoundMyFitness platform focuses on the intersection of micronutrient biochemistry, heat stress physiology, and longevity. Her approach is more mechanistically detailed than most advocates and more cautious about extrapolating from animal data to human recommendations.
Micronutrient foundation
Patrick's first principle is to identify and correct micronutrient deficiencies before adding any longevity-specific supplement. She emphasises vitamin D (targeting serum 25-OH-D of 40–60 ng/mL), magnesium, omega-3 fatty acids (EPA+DHA, 2–4 g/day), and vitamin K2. She also takes sulforaphane (from broccoli sprouts), which activates the Nrf2 pathway.
Heat and cold hormesis
The Laukkanen et al. (2015) Finnish cohort study showed a dose-dependent reduction in cardiovascular mortality with sauna frequency: 4–7 sessions per week was associated with a 40% reduction in cardiovascular mortality. Patrick targets 20 minutes at 73–82°C, 4–5 times per week.
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