Rhonda Patrick
Biomedical scientist, host of FoundMyFitness
Rhonda Patrick holds a PhD in biomedical science and did postdoctoral research on aging and micronutrients with Bruce Ames. She runs FoundMyFitness, a podcast, YouTube channel and newsletter that reviews research on nutrition, exercise, heat and cold exposure, sleep and aging. She is known for discussing studies in detail and for talks on sauna use and omega-3 fats.
Updated November 1, 2026 · 2 experiments · cited in 3 guides
What Rhonda Patrick has tried
2 experiments we can source: 2 kept. Trying something is not recommending it; each entry says which.
Kept
CreatineSupplements
Dates not stated · Does not recommend it to others
Takes 10 g a day in two 5 g doses for possible brain benefits and took 15 to 20 g a day during sleep loss after travel, while noting her own effect could be placebo.
“I take 10 grams per day.”
FoundMyFitness, Why taking 5g of creatine is no longer enough, with Peter Attia (November 2025) · Status checked November 10, 2025 · Suggest a correction
SaunaTherapies
Dates not stated · Does not recommend it to others
Uses a dry sauna at about 186 °F (86 °C)86 °C (186 °F) for 20 to 30 minutes about four times a week, usually after a hard workout, and calls 20 minutes a good rule of thumb.
“The sauna is typically around 186°F when I get in.”
FoundMyFitness, How Dr. Rhonda Patrick uses sauna and heat (February 2024) · Status checked February 22, 2024 · Suggest a correction
Where our guides cite Rhonda Patrick
Their public positions, summarized in our words. Follow each link for the full context.
Creatine supplementationFollow it
Takes 10 g a day in two 5 g doses for possible brain benefits and has taken 15 to 20 g during sleep loss, while noting that her own experience could reflect placebo and that the brain dose is still an open question.
FoundMyFitness clip: How creatine dose shapes muscle and brain benefits
Norwegian 4x4 intervalsFollow it
Does a 4x4 session once a week, describes the intervals as hard but not all out, and cites a two-year trial in which training that included 4x4 raised VO2max and made hearts look younger.
How High-Intensity Intervals Improve VO2 Max (FoundMyFitness, 2026)
SaunaFollow it
Uses a traditional sauna at about 186 °F (86 °C)86 °C (186 °F) for 20 to 30 minutes roughly four times a week, usually after exercise, and replaces lost electrolytes afterwards.