Hat tip 🎩too Dr Rachel Patrick
Before we dig into the specifics of Dr Rhonda Patrick’s diet, let’s look at her core diet strategies:
Time Restricted Feeding – Rhonda aims to fit her meals into a 10 hour eating window – such that she fasts for 14 hours per day (based on promising research by Dr Satchin Panda)
Cutting out refined sugars & grains – Rhonda avoids grains and simple carbohydrates; foods like bread, rice, pasta, chips, cake, cookies etc. Resulting in her diet being almost entirely vegetables, fruit, meat & fish. One caveat is that she does consume oats (for their beta glucan content) and quinoa up to a couple of times per week.
Micronutrient rich smoothies – Rhonda uses these as a core method of increasing her raw vegetable intake, enriching her diet with micronutrients and pre-biotic fibre.
Sulforaphane – Rhonda consumes sulforaphane on a regular basis – both through broccoli sprouts and supplements. We’ll discuss the many health benefits below.
Nutrigenomics – Rhonda integrates data about her DNA into her diet decisions. For example, certain DNA mutations mean that some people need to supplement additional folate, others need to reduce saturated fat & replace with polyunsaturated, etc. In the section below we will discuss examples of how this data could affect your diet choices + how to get this data for yourself & take action on it.
In addition to the above core diet strategies, Rhonda orchestrates her meals such that she hits the key vitamins and minerals she needs for optimal health. Below we’ll look in greater detail at her core diet strategies, and then dig into the specifics of her breakfast, lunch and dinner.
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