How Exercise, Nutrition, and Heat Fit Into a Weekly Routine
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In this clip from her presentation for Biote, Dr. Rhonda Patrick shares the weekly routine she uses when she is home. She combines about three hours of CrossFit with running and short exercise snacks, giving her a mix of resistance training, vigorous intervals, and aerobic work. She treats training as a fixed part of her schedule and uses running as both physical activity and time to think.
Dr. Patrick also describes using a sauna or hot tub about five evenings per week, usually a couple of hours before bed. Research on warm baths and showers suggests that passive heating one to two hours before bedtime can shorten sleep-onset latency and improve self-rated sleep quality, although the evidence does not establish that every sauna routine has the same effect. [1]
Her nutrition routine emphasizes protein-rich meals, a kale-blueberry smoothie, and about 1.6 grams of protein per kilogram of body weight per day to support her resistance training. A meta-analysis found that protein supplementation enhanced gains during resistance training, with no further average fat-free-mass benefit beyond roughly 1.6 grams per kilogram per day. She also lists creatine, omega-3s, magnesium, vitamin D, vitamin K2, a multivitamin, and several other supplements as parts of her personal routine. [2] [3]
This clip is excerpted, with permission, from Dr. Rhonda Patrick's presentation for Biote. Thank you to Biote for allowing us to share it.
- ^ Haghayegh S; Khoshnevis S; Smolensky MH; Diller KR; Castriotta RJ (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Med Rev 46, .
- ^ 10.1136/bjsports-2017-097608
- ^ 10.1186/s12970-017-0173-z
Biote Host: So, last one. I always like to conclude with these types of questions, because I think the audience is very curious. As of September 2025, what is Rhonda Patrick's weekly resiliency behavior schedule? What do you do?
Dr. Rhonda Patrick: Weekly?
Biote Host: Weekly.
Dr. Rhonda Patrick: Okay. So, I usually work out about 5 hours a week when I'm at home and not traveling. That's one of the most important things I focus on. I have to get my high-intensity exercise and my resistance training. I treat it like you can't miss brushing your teeth, and that's how I view this. I have to do it. Someone asked me at the last event like, "Well, you talked all about this cardiorespiratory fitness and vigorous-intensity exercise. What about the muscle?" And I'm like, "Yeah, you got to do resistance training. I just didn't talk about it today." You have to do it. So, I do CrossFit training for 3 hours a week. I like it because it incorporates both high-intensity exercise and resistance training. So, it starts out with strength training and resistance training, and then it incorporates HIIT and cardiovascular work, including rowing, biking, and sprinting. So, I really like doing that because I'm getting all of the resistance training I need. I'm getting the HIIT. And then my additional hours of working out are running, and sometimes I'll do my exercise snacks. I also like running for other reasons. Those are recovery days when I can clear my head and think through what is on my mind. And I also get ideas, so it's like a daydreaming kind of effect.
On top of that, I like to do my nightly sauna. I used to do some sauna sessions after exercise to lengthen the workout, but I need to finish work before school pickup. So, now I do saunas at night. My husband and I have this ritual where we like to do it before bed. I produced a video on how heat stress also can improve sleep. So, that is something that I do a couple of hours before bed. These days I switch between the sauna and a hot tub. I like being outside at night and looking at the stars, and so I probably do that about five times a week where I'm getting the heat stress before bed. So, that's my exercise. For cold exposure, I'm a seasonal cold exposure person. I do it in the summer. I don't really keep it up in the winter. I'll totally admit it. I'll talk all about the science behind it, but like at the end of the day if I get my heat and training, I know that's the most important for me.
When it comes to my diet, I've really increased my protein intake to meet my exercise needs. So, I used to not do much lifting, but now I'm doing a lot. And so, I aim for about 1.6 grams per kilogram of body weight per day. For breakfast, I'll have some eggs. Maybe I'll have an avocado. And then I do a green kale and blueberry smoothie as well. For lunch, sometimes I have a homemade turkey burger to get more protein. And then for dinner I'll have like a big salad or a lot of vegetables along with protein such as chicken, salmon, turkey, or red meat. And then I take a lot of vitamins. Oh, I also take 10 grams of creatine in the morning. In the morning, I also take a multivitamin, creatine, and omega-3s. At night, I take magnesium, more omega-3, vitamin D, vitamin K2, and Tru Niagen for NAD. I also take CocoaVia in the morning, which is a cacao supplement. These are the core ones, including the magnesium I mentioned at night. I think there are more that I'm missing. I also take PQQ. Is anyone looking at my supplement list? I also take melatonin right now because I'm jet-lagged. I got back from China a couple of days ago. That's pretty much my nutrition, supplements, and exercise.
Biote Host: One interesting thing I learned about Rhonda is her idea of a stack is very different from mine. I think I am going to use exercise snacks.
Dr. Rhonda Patrick: Do it. I do those. I'll get up and do a one-minute exercise snack. Usually I do squats or I'll do burpees. Burpees get my heart rate up more than just squats. If it were up to me, we'd do burpees, but there's no space. Everyone would hate me for choosing burpees.
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