This page is maintained by EOD editors. The protocol is compiled from public sources; Rhonda Patrick hasn't taken it over yet.
Are you Rhonda Patrick? Claim this pageBiomedical scientist (PhD in biomedical science) whose FoundMyFitness platform translates aging, nutrition, and micronutrient research into practical protocols. Known for deep, citation-heavy work on omega-3s, vitamin D, sulforaphane, and heat and cold exposure.
Her 'Big 5' daily supplements — omega-3, vitamin D (targeting a blood level of 40–60 ng/mL, paired with vitamin K2), a high-quality multivitamin, magnesium, and sulforaphane — on top of the behavioral inputs she covers most: sauna and deliberate heat exposure, cold exposure, regular exercise, and time-restricted eating.
Dose-and-mechanism thinking: anchor every habit to the strongest human evidence, prioritize the few inputs with the widest benefit, and treat micronutrient sufficiency as the foundation for long-term brain and cardiovascular health.
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Finds by @rhondapatrick
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Community finds · the protocol
Submitted by members, independently of Rhonda Patrick.
Free thermal stress protocols from Huberman Lab's newsletter
Sign up for Huberman Lab's Neural Network newsletter to access science-backed protocols on heat and cold exposure, including the "Cold Exposure Guide" and other toolkits on sleep, fitness, and goal-setting. No equipment or gym membership required—just email-based protocols you can implement at home. The monthly newsletter draws from neuroscience research and Huberman's daily routine.
Bathhouse Williamsburg: thermal pools, banya, and rooftop swims in Williamsburg
Eight thermal pools (ranging from 45°F cold plunges to 104°F hot pools), a banya heated to 185–195°F, and a Tropical Sauna that hits 185°F with humidity that feels like 200°F. Day pass gets you access to all of it; add a 50-minute full-body massage ($180) or hammam scrub ($115) if you want. Recently expanded and still operating the rooftop pool when weather allows.
LMNT Citrus Salt: aggressive sodium dose for post-sweat rehydration without sugar
Each stick pack delivers 1,000 mg sodium, 200 mg potassium, and 60 mg magnesium—a salt-forward ratio designed for active recovery and sauna use. No sugar, no artificial sweeteners, just electrolytes in a ratio the brand spent years validating. One stick dissolves in water; most people find 1–2 packs daily covers their electrolyte gap, though you can dial it up or down depending on sweat rate.
Magnesium L-threonate powder for working memory and quick thinking
This is magnesium L-threonate (Magtein), the form that crosses the blood-brain barrier to support short-term memory and cognitive function—different from standard magnesium bisglycinate. Life Extension's version delivers 2000 mg per scoop in a tropical punch powder mix, sweetened with stevia. One scoop daily mixed with water or a beverage; third-party tested for heavy metals and potency.
160+ lab tests twice a year, tracked for life at $365
Function runs 160+ biomarkers annually (tested twice per year) across hormones, heart, metabolic, aging, and autoimmunity markers—including insulin, lipoproteins, hs-CRP, homocysteine, vitamin D, and heavy metals. Results are reviewed by clinicians and flagged for action. No insurance required, HSA/FSA eligible. The longevity crowd's baseline-tracking service.
Super Omega-3 EPA/DHA Fish Oil, Sesame Lignans & Olive Extract, 120 softgels
Our Super Omega-3 EPA/DHA formula is made with Pure+, an IFOS™ certified fish oil that delivers EPA and DHA fatty acids to promote heart health, brain health and beyond. Our Super Omega-3 formula is augmented with polyphenols from olive extract and sesame lignans.
@LZ
Magnesium Caps, 500 mg, 100 vegetarian capsules
A magnesium supplement providing 500 mg per vegetarian capsule in a blend of three forms—magnesium oxide, citrate, and succinate. Designed to support cardiovascular function, bone health, nervous system function, and energy metabolism. Take one capsule one to three times daily; note that higher doses may have a laxative effect.
Nordic Naturals Ultimate Omega—third-party tested fish oil without the burps
Fish oil supplement in triglyceride form, which absorbs better than ethyl ester alternatives. Nordic Naturals is NSF Sport Certified and the #1 selling fish oil brand in the U.S. Users report it actually doesn't cause the unpleasant aftertaste that plagues most omega-3s. Subscribe & Save option gives you 10% off.
Guided sauna and ice bath sessions in Flatiron with sound and breathwork integration
Othership's Flatiron location pairs performance saunas (heated to 75–85°C) with 4-person ice baths (0–4°C) in a guided, multi-sensory setting. Sessions include breathwork integration and access to a social commons; the format emphasizes toggling between heat and cold rather than a strict protocol. Drop-in single sessions available, plus intro 2-week membership at $135 for 14 sessions.
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