You may have heard of the Dr. Rhonda Patrick diet plan, a health craze that’s risen to prominence in the last few years thanks to the smoothie recipes of Dr. Rhonda Patrick. This is a micro nutrient based diet that is focused on longevity and optimal health, and is relatively easy for most people to access and use. If you’re wondering about the Dr. Rhonda Patrick meal plan, Rhonda Patrick breakfast, or anything else to do with the Rhonda Patrick smoothie diet, then read on to learn more about Dr Rhonda Patrick and her dietary recommendations.
Who is Dr. Rhonda Patrick?
Dr Rhonda Patrick is a nutritionist with a PhD in biomedical science from the University of Tennessee. She focuses her research on longevity and optimizing health through micro nutrients and metabolism, and has become a big deal in the world of health and diets in the last few years.
She first burst onto the scene with a 2015 Youtube video entitled, “Rhonda’s Ultimate Micronutrient Smoothie” and since then her prominence has only risen, with more smoothie recipes and more complex dieting plans also being released online.
Dr. Rhonda Patrick Smoothie #1 Recipe
This is the smoothie that started it all, getting Rhonda Patrick recognized for its health benefits and micronutrient balance. This recipe makes 64 oz of smoothie and she drinks half of that (32 oz) daily.
In order to make this smoothie, you’re going to need the following:
8 leaves of kale
3 cups of flax milk
4 leaves of rainbow chard (and their stems)
3 cups of spinach
1 medium tomato
1 large avocado
1 cup of blueberries
Flax seeds (optional)
It’s an easy smoothie to make, as long as you remember to add the kale and flax milk first and blend after adding them. Once you’ve done that, add the other ingredients and blend again until your smoothie is ready!
Dr. Rhonda Patrick Smoothie #1 Benefits
This smoothie recipe contains a high level of magnesium – 32 oz of the smoothie will actually give you more than the recommended daily amount of magnesium!
The kale included in this smoothie is high in magnesium, zeaxanthin, lutein, and sulforaphane, several of which have minor beneficial effects on eyesight and reducing age related deterioration of vision.
The spinach contains a high level of folate, which is good for red blood cell production and general healthy cell growth. The rainbow chard, meanwhile, offers a great deal of vitamin K, which is required for production of several important proteins required for bone growth and blood clotting.
The various fruits involved offer high levels of a wide range of other valuable nutrients, including beta carotene, potassium, vitamin E, and lycopene, as well as many others. The flax milk and seeds, meanwhile, contain a large amount of alpha linolenic acid.
Dr. Rhonda Patrick Smoothie #2 recipe
In 2016, Dr. Rhonda Patrick released a slightly updated version of her smoothie recipe. Most of the ingredients in it are the same, but some of them differ, as, according to Dr. Patrick, varying the ingredients from which your micronutrients are obtained can ensure a healthier and more balanced nutritional intake.
For this version of the smoothie, you’ll need the following:
8 leaves of kale
2 leaves or rainbow chard (and their stems)
2 stalks of celery
2 cups of water
1 large carrot
2 cups of spinach
1 or 2 cups of blueberries
¼ of a cup of hydrolysed collagen
This version of the Rhonda Patrick Smoothie Recipe is easier to make than the first version, as it all just needs blending up together with no worrying about blending in stages or the order of the ingredients used. Most of these are straightforward ingredients, although the hydrolysed collagen can be a little harder to get hold of than the ingredients of the first version of the smoothie. It should be easy enough to find in a range of major retail outlets or online from places such as amazon, but it’s not exactly a household store cupboard staple like most standard smoothie ingredients!
Dr. Rhonda Patrick’s smoothie recipes are a healthy and easy to make addition to your diet that can offer great benefits thanks to their high micro nutrient content. They’re fairly simple to make and one smoothie recipe makes enough for two days! Switching things up between the two recipes is a great way to add a little variety to your diet without needing to make major changes or affecting the micro nutrient levels of your regular smoothies. Dr. Rhonda Patrick has the expertise to back up her claims, and her smoothies taste good too!