longevity is live. focus, fitness, sleep & work coming soon.
habitualism

rhonda
patrick

Biomedical scientist · FoundMyFitness
5 moves · last checked 16 oct 2026

crossFit-style training, zone 2 runs, and evening heat.

pieced together from her own clips on FoundMyFitness. She presents it as her personal routine, not a prescription.

pick a part of the day:
morning1 moveday2 movesevening2 moves
morning
  • ~8:00
    High-protein breakfast

    eggs, sometimes avocado, plus a kale and berry smoothie.

    1
day
  • Dayapprox.
    Training

    three one-hour CrossFit-style sessions a week mixing strength and intervals, plus two zone 2 runs.

    3
  • Lunchapprox.
    Lunch

    sometimes a homemade turkey burger for protein.

    1
evening
  • ~5:30–6:00
    Dinner, then the eating window closes

    a big salad or vegetables with chicken, salmon, turkey or red meat.

    2
  • 2 h before bedapprox.
    Sauna or hot tub

    about five evenings a week with her husband.

    1
copy the movesshop · thorne creatineshop · thorne glutamine

independent summary; Rhonda hasn’t endorsed this page. some links may become affiliate links. cold exposure is seasonal for her, mostly summer. not medical advice.

see the stack
copy the moves · 4 moves

copy the moves.

  1. protein at breakfast.
  2. two strength sessions and two easy runs a week.
  3. a hot bath a couple of hours before bed.
  4. keep meals inside a roughly 10–12 hour window.
email me these movessave to my phone

our condensed read of the sourced steps below. not medical advice.

what they use · 6 named

the kit.

  • supplementThorne creatinecreatine she names.4link soon
  • supplementThorne glutamineglutamine she names.4link soon
  • supplementPure Encapsulations O.N.E. multivitaminher multivitamin.4link soon
  • supplementNOW beet root extractendurance days.4link soon
  • supplementCocoaViacocoa flavanols.4link soon
  • supplementAvmacolsulforaphane.4link soon

brands rhonda has publicly named, each linked to the source. ties (sponsor, own brand, equity) are labelled. links coming; some will be affiliate links. not advice.

free · pdf · one page

get the longevity
starter stack.

the five moves that show up in almost every routine here. sourced. no fluff.

free. unsubscribe anytime. privacy

more longevity
experts.

Bryan Johnson
03

bryan
johnson

Founder of Blueprint

blueprint: 8:30 pm bedtime, last meal at noon, measured everything.

13 moves · 3 sources
see the moves
07

kayla
barnes-lentz

Longevity biohacker and podcast host

up at 4:50 without an alarm, a sunrise walk, training and sauna, dinner at 3:30, bed by 8.

12 moves · 2 sources
see the moves
Sources (4)
  1. FoundMyFitness — How exercise, nutrition and heat fit into a weekly routine
  2. FoundMyFitness — How Dr. Rhonda Patrick structures her daily meals
  3. FoundMyFitness — How Dr. Rhonda Patrick structures strength and cardio training
  4. FoundMyFitness — How Dr. Rhonda Patrick builds her supplement routine (Q&A #71)

Last checked 16 Oct 2026.