Intermediate$150-400 (supplements + sauna access)•1-2 hours/day

FoundMyFitness Protocol

by Rhonda Patrick — PhD in biomedical science, FoundMyFitness podcast host

Micronutrient optimization and heat/cold stress — a research-dense, practical approach to healthspan based on nutrigenomics.

📖 Overview

Rhonda Patrick holds a PhD in biomedical science and is known for translating complex research into actionable health protocols. Her FoundMyFitness platform is one of the most respected sources for evidence-based health information. Her approach emphasizes micronutrient adequacy, sauna and cold exposure for hormesis, sulforaphane from broccoli sprouts, and omega-3 optimization. She is particularly known for her deep dives into the science of heat shock proteins, vitamin D, and the gut-brain axis.

Key Principles

●Micronutrient adequacy is the foundation — most people are deficient in key vitamins and minerals
●Hormesis: sauna and cold exposure activate powerful protective pathways
●Sulforaphane (broccoli sprouts) is one of the most potent NRF2 activators available
●Omega-3 index matters — target >8% for optimal brain and cardiovascular health
●Vitamin D is a hormone, not just a vitamin — target 40-60 ng/mL
●Time-restricted eating supports circadian biology and metabolic health

💊 Supplement Stack (9)

Supplement	Dose	Timing	Purpose
Vitamin D3	4,000-5,000 IU	Morning with food	Target 40-60 ng/mL blood level. Immune, brain, bone, mood.
Omega-3 (EPA/DHA)	4g+ combined	With meals	Target omega-3 index >8%. Brain health, anti-inflammatory.
Magnesium	~400mg	Evening	Widespread deficiency. Sleep, muscle function, 300+ enzymatic reactions.
Sulforaphane (Broccoli Sprout Extract)	100g fresh sprouts or supplement	Morning	NRF2 activation, phase II detoxification, anti-cancer.
Vitamin K2 (MK-7)	100mcg	With D3	Directs calcium to bones, away from arteries.
Vitamin C	500mg+	Daily	Antioxidant, immune, collagen synthesis.
Multivitamin/Mineral	Standard	Morning	Insurance policy for micronutrient gaps.
Probiotics	Multi-strain	Morning	Gut health, immune modulation, gut-brain axis.
Lutein + Zeaxanthin	10-20mg lutein	With food	Eye health, macular protection, cognitive benefits.

🏋️ Exercise Protocol

Sauna

4-7x/week

20-30 min at 174°F+

She is one of the strongest advocates for regular sauna use. Cites Finnish studies showing 40% all-cause mortality reduction with 4-7x/week sauna.

High-Intensity Exercise

3-4x/week

30-60 min

Mix of resistance training and high-intensity intervals. Triggers BDNF, mitochondrial biogenesis, and muscle protein synthesis.

Cold Exposure

Several times/week

2-5 min

Cold water immersion after or separate from exercise. Norepinephrine release, brown fat activation, mood enhancement.

Moderate Aerobic

Daily

30+ min

Walking, cycling, or moderate cardio for cardiovascular health and BDNF production.

🥦 Nutrition Protocol

●Micronutrient-dense whole foods as the foundation
●Broccoli sprouts: grows her own, eats 100g+ regularly for sulforaphane
●Wild-caught salmon and fatty fish 3-4x/week for DHA/EPA
●Diverse colorful vegetables for phytonutrients and fiber
●Fermented foods: sauerkraut, kimchi, yogurt for microbiome
●Berries daily (especially blueberries) for polyphenols
●Time-restricted eating: typically eats within a 10-hour window
●Adequate protein for muscle maintenance (higher than Longo's recommendations)
●Minimizes processed foods, sugar, and excessive omega-6 oils

😴 Sleep

●Consistent sleep-wake schedule
●Sauna in the evening can improve deep sleep
●Magnesium supplementation before bed
●Prioritizes darkness and cool temperature
●Monitors sleep quality metrics

🔬 Key Tests She Recommends

●Omega-3 Index blood test (target >8%)
●25-OH Vitamin D (target 40-60 ng/mL)
●Comprehensive metabolic panel
●Inflammatory markers (hsCRP)
●Homocysteine (target <10 μmol/L)
●ApoE genotype testing
●Genetic testing (23andMe-style) for nutrigenomic insights
●DEXA scan for body composition

📊 Key Results & Claims

✓Sauna use: 4-7x/week associated with 40% lower all-cause mortality (Finnish study)
✓Sulforaphane: one of the most potent NRF2 activators, anti-cancer properties demonstrated
✓Omega-3 index >8% associated with significantly lower cardiovascular and cognitive risks
✓Vitamin D optimization: reduces risk of respiratory infections, autoimmune conditions, and cancer
✓Time-restricted eating improves metabolic markers and circadian alignment

Results are self-reported or derived from the creator's published data. Individual results may vary significantly. Always consult a healthcare provider.

Treatments Mentioned in This Protocol

Cold Plunge / Ice Bath

Time-Restricted Eating

Score: 82

Source: foundmyfitness.com →

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Disclaimer: Protocol information is compiled from publicly available sources and the creator's published content. Protocols may have been updated since our last review. These are not medical recommendations — they represent one individual's personal approach. Always consult a qualified healthcare provider before starting any protocol. KAMURA does not endorse or recommend any specific protocol.

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