Rhonda Patrick talked recently on the Tim Ferriss podcast about her diet. She described a number of her main meals:
- Scrambled egg topped with tomatillo salsa (for flavour)
- Satueed Kale + Garlic topped with olive oil, salt and mustard powder
- Avocado oil, for cooking the eggs and kale in
- Nut & Berry Cereal – including walnut, pecan and macademia nuts + blueberries
- Hydrolyzed collagen powder
- Coconut milk
- Occasionally she adds almond butter, yogurt or VSL #3
- Avocado topped with lemon juice and Wild Alaskan Salmon Roe
- Side of sauerkraut
- Cooked vegetables, including sautéed spinach
- For protein, often baked wild alaskan salad or occasionally grass-fed fillet steak
- Large salad full of greens
- Again, for protein, often baked wild alaskan salad or occasionally grass-fed fillet steak
- Chicken bone soup, with vegetables and spices
Rhonda’s Motivations for Diet Choices
She eats these for the choline they provide. Choline can be converted by the body into acetylcholine, which is an essential neurotransmitter.
Sauteed Kale & Garlic
One reason Rhonda chooses Kale is due to its high concentration of lutein and zeaxanthin. These cartenoids help protect the eyes from damaging blue light. They also beneficial to the brain, improving neural processing and neural efficiency.
Rhonda primarily eats this to make eggs less boring. It’s also high in tomatidine, which has been shown to boost muscle mass in mice by reducing the activity of a gene called ATF4, known for inhibiting muscle protein synthesis.
The grapefruit provides ferulic acid, a molecule that inhibits the proinflammatory cytokine TNF-alpha and E2 series prostaglandins (which can also be inflammatory). Ferulic acid has also been shown to be anti-carcinogenic. The grapefruit is also a source of naringenin has a variety of potential benefits.
Rhonda stays away from cooking oils that are high in polyunsaturated fat, because it is easily oxydized, and consuming oxydized fat is very harmful. Avocado oil is high in monounsaturated, and low in polyunsaturated fat. It has a very high smoke point, meaning that it withstand some heat.
She adds this to the kale and other cruciferous vegetables she cooks. This helps convert the glucosinolate in the plants, into isothiocynates. This compound (isothiocynates) has benefits in humans, but interestingly, is toxic to bugs and insects. The plants use it to help prevent being eaten.
Nut & Berry Cereal
The cereal contains a wide array of chopped nuts including walnuts, pecan, macadamia nuts.
This provides magnesium, calcium, zinc and omega3 ALA (not a substitute for DHA and EPA)
Amongst the berries Rhonda adds are blueberries. These are rich in Pterostilbene which is similar to Resveratrol but is 4-times more bioavailable. In mice it has been shown to improve brain function, prevent heart disease, and to ward off some types of cancer. They are also rich in Anthocyanin, a molecule that has been shown to lower DNA damage which would cause cancer.
Hydrolyzed collagen powder
For proline which accelerates wound healing and for glycine which is an important inhibitory neurotransmitter
Coconut milk is rich in medium chain triglycerides. She doesn’t consume dairy milk because it contains salivary protein which binds to Anthocyanin and polyphenols, limiting their bioavailability.
These provide extra alpha lipoic acid and fibre.