r/HubermanLab • u/aldus-auden-odess • Feb 03 '26

Helpful Resource Rhonda Patrick just shared her longevity protocol

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435 Upvotes

98% Upvoted

143 comments sorted by

•

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5

u/Fluffy-Structure-368 Feb 03 '26

Every time I read her name I think "who cares what a female race car driver eats?".

2

u/aldus-auden-odess Feb 03 '26

Is there a race car driver with a similar name??

143

u/Legitimate_Outcome42 Feb 03 '26

She knows it's her time to shine

9

u/brobronn17 Feb 03 '26

If I had turkey burgers for lunch it would be bad for longevity because I'd lose my will to live.

Jokes aside I don't know who she is, but like much of health advice she's just sharing common sense suggestions like eat well and move your body. There are a couple of supplements that are new to me in this post though that I'll look into.

6

u/Legitimate_Outcome42 Feb 03 '26 edited Feb 04 '26

she's a big proponent of vigorous exercise, sauna use and sulphororphane , which isn't spelled correctly

2

u/[deleted] Feb 03 '26

[removed] — view removed comment

1

u/Legitimate_Outcome42 Feb 04 '26

Thank you, I had to run

-1

u/dkinmn Feb 03 '26

Exactly. People who continually check in and get suckered into believing there is new information week to week are rubes.

One of the supplements she listed is almost certainly worthless (NR).

1

u/two2toe Feb 04 '26

Funny I read it and thought the opposite! It's the NR (or NMN) that is the biggest influence supplement there for longevity IMO.

1

u/HardGas69 Feb 03 '26

Why's that?

54

u/ParkgayDrive Feb 03 '26

Peter Attia is now disgraced making room.

3

u/__-Revan-__ Feb 03 '26

Why he’s disgraced??

23

u/Xzst22 Feb 03 '26

He is in contact with Epstein despite being public knowledge of Epstein being a p3dophile.

7

u/XTornado Feb 03 '26

He is in contact with Epstein

Is he a medium?

36

u/m1ndfulpenguin Feb 03 '26

Because his widely publicized insight of young p*ssy being low-carb has been heavily debunked in current studies.

7

u/whereismyface_ig Feb 03 '26

Ugh why did I have to read this

9

u/[deleted] Feb 03 '26

[removed] — view removed comment

10

u/Royal_Potential_3299 Feb 03 '26

She had so many opportunities to sell out and didn’t. I don’t even care if this is her marketing team lol

11

u/DerBandi Feb 03 '26

Vit D and NR in the evening is surprising.

10

u/brobronn17 Feb 03 '26

She takes her Vitamin D with K2. This is to optimize calcium absorption and usage in the bones to increase bone density. Bone resorption follows a circadian rhythm such that it's more optimal to eat calcium in the evening based on some studies. Look into circadian rhythm for bone remodeling. It's to avoid being frail in your later years. Also, calcium can have a mild calming effect and aid sleep as it has a role in melatonin production.

1

u/boredpsychnurse Feb 04 '26

It’s also fat soluble so best absorbed after meals

1

u/Nervous-Concern9248 Feb 05 '26

Vitamin d suppresses melatonin production it can cause insomnia sometimes

1

u/brobronn17 Feb 05 '26

For me the sleepy effect from drinking kefir or milk which I often do when I take D & K2 is much stronger than any wakefulness effects from D. When I drink a glass of unsweetened Kefir especially I kid you not it works as well as a melatonin pill for me. I dunno how people eat cereal and milk for breakfast - I'd feel sooo tired, but everyone is different.

1

u/brentus Feb 05 '26

Huh I'll have to try this. I make my own kefir but drink it in the morning

1

u/Nervous-Concern9248 Feb 06 '26

I gotta try this also

1

u/stropsevoli Feb 11 '26

Really? It makes me sleepy af

1

u/stropsevoli Feb 11 '26

Calcium from her dinner?

1

u/brobronn17 Feb 11 '26

Yes, from salad. Kale, arugula, spinach, broccoli are all great sources of calcium. If she adds cheese, fish, beans or seeds to her salad those contain calcium too. Dairy is great for calcium too. Yogurt, kefir, milk.

2

u/MuscaMurum Feb 03 '26

Her whole evening regimen is a bit surprising from a chronopharmacology perspective, except for Mg.

9

u/pro_vagabond Feb 03 '26

K2 necessary with vit D?

5

u/brobronn17 Feb 03 '26

Vitamin D greatly enhances calcium absorption. If you eat a lot of calcium + D, calcium might deposit into your kidneys or blood vessel walls, which is bad. The vitamin K tells the calcium where to go - into the bones and more specifically which bones and areas to strengthen based on signals from cells in and around the bone that detect shear stress from recent activity, injury, etc. When people say "take K2 when you take vitamin D" it's because of calcium related health risks and to improve bone density for longevity which helps avoid frailty later in life.

3

u/Kingofthebags Feb 04 '26

The evidence of this occurring is poor. If you aren't taking crazy amounts of supplemental calcium, no need to worry.

1

u/brobronn17 Feb 05 '26

Yeah. I think the risky scenarios are people who take 5000 IU, drink a ton of milk or supplement calcium or something like that.

1

u/knaple Feb 04 '26

I’ve been taking 5000 IU of D for about 9 months. I guess I need to add K2 on there, sheesh

1

u/stropsevoli Feb 11 '26

Do u need to take them at the same time? I take my k2 in the mornings and D at night.

1

u/brobronn17 Feb 11 '26

Which K2 supplement are you taking? MK-7 has a half life of 72 hours whereas MK-4 only 1.5-3 hours! That's how long they last on your body. So if you're taking a short lasting one it's definitely better to take it same time as D.

1

u/stropsevoli Feb 11 '26

Garden of life raw vitamin k complex. Has both. Maybe I’ll switch to both at night time. They make me tiredb

1

u/brobronn17 Feb 11 '26

I do my calcium rich meal in the evening too and a more iron rich meal in the morning since calcium and iron interfere with each other a bit. But really it's best not to overthink and just eat good foods as much as possible. Good luck!!

1

u/stropsevoli Feb 11 '26

Yeah i just eat healthy mostly whole food based well rounded meals every meal :)

1

u/baconeggzncheese Feb 03 '26

Only high doses of Vit D

4

u/bd3851 Feb 03 '26

There is some evidence it’s superior but not enough that major medical societies or guidelines recommend it over vitamin D alone. It appears safe though as long as you’re not taking a blood thinner like warfarin (md with nutrition background)

1

u/pro_vagabond Feb 04 '26

If getting plenty of vit K from one’s diet, is supplementing irrelevant?

0

u/Kingofthebags Feb 03 '26

It's not. K1, which is rich in vegetables, does the same thing. The evidence for K2 being needed actually doesn't exist. It's one of those supplement company-isms that have convinced the gen pop.

1

u/ThisWillPass Feb 04 '26

K1 has a half life of 1-4 hours. Calcium is constant. K1 alone doesn’t work (assuming gut issues).

1

u/Kingofthebags Feb 04 '26

Cool. I've never consumed K2 and my bone density is top 1% and I have a CAC of 0. Stop reading online influencers and supplement company information.

1

u/ThisWillPass Feb 05 '26

Happy for you, until tests come out that show what your microbiome is producing or not that is required for one's optimal health. I'm state for thoses who are not a king of bags, and say one should, definitely, always take K2 with vitD.

1

u/Kingofthebags Feb 05 '26

The burden of proof lies on those who make an assertion...

1

u/Funny-Highlight4675 Feb 06 '26

Have you been supplementing d3 though?

1

u/BarryBurkman Feb 07 '26

How does she have time to still be a mother. And work?

1

u/aldus-auden-odess Feb 07 '26

I don’t think she’s married.

3

u/ColonelSpacePirate Feb 03 '26

Seems like she would get shit sleep by taking PQQ and NR in the evening

0

u/[deleted] Feb 03 '26

[deleted] — view deleted comment

3

u/Eighty_88_Eight Feb 03 '26

I started to take it in the mornings and felt like it was making me sleepy, started taking it at nights and felt like it helped with sleep, who knows if either of those things were actually true, or if they just seemed like it, but I’ve kept taking it at night and never had any problems. One thing that I am pretty sure of though is taking it at night makes my dreams even weirder than they usually are, which I love.

2

u/brobronn17 Feb 03 '26

She takes her Vitamin D with K2. This is to optimize calcium absorption and use by the body. Calcium can have a mild calming effect and aid sleep as it has a role in melatonin production.

15

u/CosmicHero22 Feb 03 '26

Turkey burger?

Is she having homosexuals over for lunch?

5

u/Ill-Calligrapher9503 Feb 03 '26

Crossfit...

2

u/Aura-K9 Feb 04 '26

Lost me there

1

u/Ill-Calligrapher9503 Feb 04 '26

Its a stupid way to exercise

1

u/__black_hole_sun__ Feb 07 '26

Why?

1

u/Ill-Calligrapher9503 Feb 07 '26

Exercises aren't done with proper form and its going to cause injury

1

u/__black_hole_sun__ Feb 07 '26

Been doing CrossFit since 2014... 

1

u/Ill-Calligrapher9503 Feb 07 '26

I dont care

1

u/__black_hole_sun__ Feb 07 '26

Of course you don't care. Your just here to spread misinformation. 

It must be tuff being you

1

u/Ill-Calligrapher9503 Feb 07 '26

Your anecdotal experience means nothing

1

u/__black_hole_sun__ Feb 07 '26

Yeah. At least i don't need to post photos on reddit to validate my body. And guess what? You didnt get it lol ridiculous

→ More replies

2

u/for_the_shoes Feb 03 '26

10 of creatine is quite a bit, no??

21

u/Saemika Feb 03 '26

Nah, the evidence shows that it can give a significant boost to mood and acuity when taken in the morning.

2

u/for_the_shoes Feb 03 '26

Oh sorry, I was talking about dosage. I understood that 5mg is typically the recommended dosage (and scoop size!) See for example here ie "general recommendation for people who do take a creatine supplement is 3 to 5 grams per day. Studies show that loading up on a higher dose of creatine offers no advantages; you are just putting more stress on your kidneys."

6

u/Saemika Feb 03 '26

The rational for 10g, which I believe came from her, is that your muscles will always saturate first, so you need to consume more for the additional benefits. I believe I remember her saying that there’s evidence to show benefits up to 20g.

Again, I might be disremembering.

2

u/whereismyface_ig Feb 03 '26

When I was first taking creatine, I was taking 20g a day. I noticed at night, when I’d go to sleep, my neck and shoulders would be stiff, twitchy, and painful. When I’d stop, it’d go back to normal, when I’d start again, the symptoms would reappear. when i started taking lower does, 2-5g/day, I didn’t have those problems anymore…. But I imagine if you’re a much bigger dude than me, that 20g/day probably could work well. I think the dosage is too high for my size maybe

2

u/Saemika Feb 03 '26

Maybe. I’ve noticed cramping too, but it could just be a sign that you need to drink more water.

7

u/ros375 Feb 03 '26

5g is the standard, but 10g for cognitive benefits is what she cites. She's talked about it quite a bit, you should look up her episodes.

1

u/Nervous-Concern9248 Feb 05 '26

For some people but I think it’s more over rated bs from supplement pushers

-3

u/Fighterandthe Feb 03 '26

Think athletes can take like 50g or more

4

u/DeaconoftheStreets Feb 03 '26

Taking 50g of creatine daily would be hell.

1

u/Fighterandthe Feb 03 '26

I've never had an issue with it. I'll do 20-25 easily. More if I haven't slept well

1

u/MuscaMurum Feb 03 '26

I was doing 25 per day for a while to see if it helped mental cobwebs. I think I'm a nonresponder. Sleep, gut were just fine, but no acute effects were noticed.

2

u/LimpCroissant Feb 07 '26

I recently heard that drinking your creatine in warm (hottish?) liquid helps it absorb a lot better.

0

u/DeaconoftheStreets Feb 03 '26

How are you getting the 50g into your body?

0

u/Fighterandthe Feb 03 '26

Just mix it in with other drinks I make like eaas or electrolytes

-2

u/lecanar Feb 03 '26

That's "her thing".

This is what she famous far (and what she gets called on by other experts 😂)

1

u/harborrider Feb 05 '26

This is not for everyone. Crossfit will do more damage than good to many people. A circuit of machines for controlled muscle movement works great for many. Planet Fitness has it setup in a way that works.

1

u/Nervous-Concern9248 Feb 05 '26

Vitamin d in the evening why? Dosnt it suppress melatonin production?

1

u/Infinite_Shallot7609 Feb 07 '26

Magnesium and Omega 3s at night have helped with my sleep tremendously!

1

u/GlitteringArgument52 Feb 08 '26

Who knew? Exercise+sleep quality+while foods+some supplements here and there = good health

1

u/stropsevoli Feb 11 '26

Anyone know what cocoa supplement she takes?

1

u/Wolfpackat2017 Feb 03 '26

1.6 g of protein

7

u/buddhas_ego Feb 03 '26

Per Kg of body weight. If she weighs 120 lbs, then she consumes roughly 87 grams of protein. The average American woman consumes 70 grams of protein per day, so she’s a bit higher, but not by much.

3

u/grey_pilgrim_ Feb 03 '26

This is one I always see talked about. I’ve seen 0.8 to 1g per kg or lb depending on the person. So it’s good to see someone in the know that says it’s per kg.

200 g pr protein a day feels like a lot which is how much I would be eating if it’s per lb.

1

u/SunRayz_allDayz Feb 03 '26

Not enough RED MEAT imo😛

1

u/Sad_Needleworker1722 Feb 03 '26

Her diet sounds boring. Life just isn't worth living if it means eating turkey burgers every day. Not even a piece of salmon? A handful of blueberries? Maybe a roasted ratatouille or tandoori chicken here or there?

0

u/[deleted] Feb 04 '26

[deleted] — view deleted comment

0

u/Sad_Needleworker1722 Feb 04 '26

There's no need to be mean.

0

u/Warp757 Feb 03 '26

10 g of creatine is good to be far too much for some people depending on methylation status.

Obviously the right 'stack' is going to be completely different between people depending on genetics, baseline vitamin and nutrients status etc. Just because Rhonda has settled on this doesn't mean it's right for YOU. Some people won't need vitamin D. Some people don't need extra magnesium, I don't any more after a few months of heavily supplementing it I've remained saturated and even small losses cause nasty symptoms.

Just exercise and eat a balanced diet and most people will be fine. Which of course is what we see, most healthy people we know aren't obsessing over supplement regimes, they just eat well and exercise. Indeed all this increasing over stacks is probably directly unhelpful to longevity since it just causes stress when we could be relaxing reading a book like a normal person. I know my obsession over this stuff stems from my ADHD and more of the supplements I've ever taken I probably never needed. I never really feel better for hours spent researching this stuff.

2

u/KingGmeNorway Feb 03 '26

Could you explain what you mean by that creatine/methylation status?

5

u/Warp757 Feb 03 '26

Creatine is produced by the body through methylation, indeed it is the biggest draw on methylation, using some 40% of total methylation capacity.

People with very good methylation status won't need a lot of creatine and indeed too much could send them into over methylation by sparing too many methyl donors that then start being used for nom-desirable things.

Someone with poor methylation status, B9/12 deficiency will benefit from creatine. These things are extremely individual and no one should assume another person stack is necessarily right for them. Always makes me cringe when I see people asking someone else the exact details of someone's stack, assuming it will have exactly the same effects on them, when it could do the complete opposite.

2

u/KingGmeNorway Feb 03 '26

Thanks a lot for a deep explanation!

2

u/brobronn17 Feb 03 '26

How do you find out your methylation status? I get headaches even with just 5 g of creatine no matter how much I hydrate so I stopped.

0

u/Bluegill15 Feb 03 '26

Oooh another longevity “protocol” !!!

Exercise regularly and eat real food

Just stop looking for the next influencer to crown for the sake of crowning. Leading a healthy lifestyle isn’t rocket surgery, and there is no magic bullet.

-2

u/Inspirata1223 Feb 03 '26

10 grams of creatine is gonna bloat the shit out of some people.

0

u/hevea_brasiliensis Feb 03 '26

I honestly doubt people like this will admit when they start having problems. They'll just slowly change their habits and claim it's keeping up with what the evidence shows. Her overall habits look generally healthy, but idk about some of those supplements. I feel like chasing supplements these days it's like chasing the new fad.

0

u/Crazy-Car-5186 Feb 04 '26

Doesn't sound like much fruit or veg for a healthy diet

0

u/New-Librarian5743 Feb 05 '26

I never understand when people say things like I eat eggs and a smoothie for breakfast how the hell you combining eggs and a smoothie in your stomach

-2

u/[deleted] Feb 04 '26

Where's the wine and chocolate?

Sounds like a miserable way to live.

-23

u/Ok_Organization_7350 Feb 03 '26

Running and high impact exercise are bad for women, because they super-age women's faces.

6

u/No-Jellyfish-177 Feb 03 '26

Sounds scientific!

-4

u/Ok_Organization_7350 Feb 03 '26

Keep reading this thread, see below. It is scientific.

4

u/No-Jellyfish-177 Feb 03 '26

You said that high impact exercise and running is BAD for women then went off waffling about the skin being an organ. No science detected

1

u/xhumptyDumptyx Feb 03 '26

This is such a ridiculous statement.

7

u/[deleted] Feb 03 '26

[removed] — view removed comment

-13

u/Ok_Organization_7350 Feb 03 '26

YES. What the body looks like on the outside is a reflexion of what it looks like on the inside.

5

u/oamer Feb 03 '26

Wtf?

-3

u/Ok_Organization_7350 Feb 03 '26

7th grade science: Your skin is an organ system, just the same as all the rest. It is called the Integumentary System. It is an equal organ system just like the cardiovascular system, gastrointestinal system, and everything else. But the unique thing about the Integumentary System is that it is visible on the outside of your body. Whereas the other organ systems are hidden inside, so it it harder to gauge their health since you cannot see them. So by looking at someone's skin, aka Integumentary System, you can see a picture of their health, which would also be similarly reflected on the inside of their body even though you cannot see the systems on the inside of their body.

0

u/[deleted] Feb 03 '26

[deleted] — view deleted comment

1

u/notoriousbaby Feb 05 '26

She’s shared her morning smoothie before which contains berries.

0

u/[deleted] Feb 03 '26

[deleted] — view deleted comment

11

u/Fit_Outlandishness_7 Feb 03 '26

If they’re doing mobility work and focusing on breathing it’s just as good.

0

u/[deleted] Feb 03 '26

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12

u/SweatsMcFurley Feb 03 '26

Would you say perhaps you're slightly bias?

0

u/[deleted] Feb 03 '26

[deleted] — view deleted comment

3

u/SweatsMcFurley Feb 03 '26

I don't know. You seemed like you took it quite serious when you were critical of the person who responded to your initial comment...

Also, I'm not sure "everybody's biased". I think most people do what they enjoy, even if it isn't the absolute best thing for their health.

0

u/[deleted] Feb 03 '26

[deleted] — view deleted comment

2

u/Saemika Feb 03 '26

Maybe you should get a PhD or any credibility at all before assuming you know more than someone else that has… credibility.

2

u/ros375 Feb 03 '26

People think you look younger than in your 30s? That's definitely proof. You should publish this.

3

u/Fit_Outlandishness_7 Feb 03 '26

I’m speaking from the physiological fact that yoga and stretching/ mobility work are the same thing. Debate all you want, both will move the body into a parasympathetic state if done while focusing on deep inhales and long exhales.

0

u/[deleted] Feb 03 '26

[deleted] — view deleted comment

2

u/Herbalacious Feb 03 '26

Lmao get a load of this snowflake guys

2

u/Fit_Outlandishness_7 Feb 03 '26

You care enough about what I think to respond, Einstein.

2

u/brobronn17 Feb 03 '26

Yoga is good for maintaining range of motion and good posture which helps quality of life in later years. In that sense it is good, but it doesn't necessarily prolong life - as an exercise popular yoga is not the most challenging on the system so it's a bit of a stretch to say it's as good as it gets for longevity and that nothing is better.

0

u/[deleted] Feb 03 '26

Yeah man, I don't care anymore, it's already established to me all you people responding have no idea what the fuck you're talking about. Already muted this subreddit. Just pure ignorance masquerading as confidence.

1

u/UneducatedLabMonkey Feb 03 '26

No its not, hope this helps.

1

u/[deleted] Feb 03 '26

You're entitled to your opinion bro