You’ve likely stumbled across this article after hearing about the Dr. Rhonda Patrick micro nutrient “smoothie craze”. She has had a few versions of her morning smoothies that she has discussed in podcasts, but this one covers her latest one – which she refers to as smoothie #2.
Who is Rhonda Patrick you may ask?
According to her website: “Dr. Patrick is dedicated to the pursuit of longevity and optimal health and shares the latest research on nutrition, aging, and disease prevention with her audience. She has a gift for translating scientific topics into understandable takeaways for all levels of education and interest.”
You may have seen her on the Joe Rogan Experience or heard about her through other mediums – she’s kind of a big deal.
Anyways, you’re here for the smoothie. Here are the ingredients of smoothie #1 and #2, we will take a look at some of the benefits of Dr. Rhonda Patrick’s smoothie as well.
Dr. Rhonda Patrick Smoothie #1 Ingredients
This smoothie yields a whopping 64 ounces, so keep that in mind! Like smoothie #2, she will typically drink half of this in the morning giving the rest to her husband. Here are the ingredients:
- 1 large avacado
- 1 banana
- 1 apple
- 1 cup of blueberries
- 1 tomato
- 2 decent sized carrots
- 3 cups of baby spinach
- 8 leaves of kale
- 4-6 leaves of rainbow chard (keep the stems)
- 3 cups of unsweetened flax milk
- optional: 1 shot glass of flaxseed
I used to drink this smoothie every morning until I switched to her smoothie #2 which is discussed later in the article just because I prefer the taste. Check out the video below to see Rhonda make smoothie #1.
RELATED READING: Dr. Rhonda Patrick’s Diet Plan
Dr. Rhonda Patrick Smoothie #2 Ingredients
This smoothie yields 64 ounces, which Dr. Rhonda blends using a Blendtec Blender. She typically will drink half of it in one day.
- 8 Kale Leaves
- 2 Rainbow Chard Leaves
- 1 Tomato
- 1 Large Carrot
- 2 Celery Stalks
- 8 Pieces of Parsley
- 1 Apple
- 2 Cups of Spinach
- 1 Lemon (Squeezed)
- 1-2 Cups of Blueberries
- 1 Avocado
- 1/4 Cup of Great Lakes Hydrolyzed Collagen Powder
- 2 Cups of Water
RELATED READING: Dr. David Sinclair’s Anti-Aging Supplement List
Benefits of Dr. Rhonda Patrick’s Smoothie
This smoothie is extremely high in magnesium, which is at the center of the chlorophyll molecule and is a cofactor for over 300 enzymes in the body! Magnesium is critical to our overall health, but over 45% of the population is deficient in magnesium. The leafy greens in this smoothie also make it high in folate. When folate is absent, uracil is used for DNA replication, which actually causes DNA strands to break. This smoothie prevents that problem. Dr. Rhonda Patrick also mentions the smoothie is high loads of other vitamins and minerals, but in her video she discusses some of the other lesser known benefits and ingredients such as hormetic plant compounds, prebiotics, and hydrolyzed collagen.
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Here are the main benefits your getting in Dr. Rhonda Patrick’s smoothie:
- Essential Micronutrients – These are vitamins and minerals that are critical to your health that your body simply cannot make an adequate amount on it’s own. If you are not getting an adequate amount of essential micronutrients, your overall health will begin to suffer. Many people are deficient in some micronutrient. This smoothie jam packed full of these micronutrients and will help you fill in some of the holes you may be missing.
- Plant Hormetic Compounds – Plant hormetic compounds are also referred to as polyphenols or flavonols, and cause beneficial stress responses in your body’s cells. For example, the kale in the smoothie provides a large amount of isothiocynates, which have anti-cancer properties. This smoothie also contains the beneficial flavonoids luteolin and apigenin. Luteolin is known to decrease inflammation, while apigenin has been shown to cause natural stem cells to form new neurons.
- Prebiotics – Fermentable fiber is digested by microorganisms in the gut. Dr. Rhonda highly recommends using a high-powered food processor such as a Blendtec or a Vitamix instead of a juicer because using a juicer removes the fiber, and many people are lacking fiber in the diet. This smoothie provides “prebiotics” such as pectin found in blueberries and sulfoquinovose (a prebiotic sugar in leafy greens) that feed the “good bacteria” in your gut.
- Hydrolyzed Collagen – Rhonda recently began adding Great Lakes Hydrolyzed Collagen to her smoothie to get the benefit of non-essential amino acids such as glycine and proline – which are necessary to make collagen. Collagen is found in our ligaments, cartilage, and skin – but, it is also found in blood vessels, our gut, muscles, and dentin in teeth. Collagen is an important building block for the overall health of your body.
RELATED READING: Joe Rogan’s Morning Hulk Shake Recipes
What Blender Does Dr. Rhonda Patrick Use?
Dr. Rhonda Patrick recommends using a high-powered food processor such as a Blendtec, which she uses in her videos. She has mentioned Blendtec on social media many times, including the tweet below. They are a bit expensive, but ultimately worth it as an investment if you plan to make a healthy smoothie every so often. A high-quality blender will last you for years to come. The Blendtec is available in a variety of sizes and colors on Amazon.
RELATED READING: Dr. Andrew Huberman’s Supplement List: The Complete Guide
@JaredDRice @Onnit @Blendtec Awesome! I recently got a blendtec to use while my vitamix was in for warranty. I like the blendtec more!
— Dr. Rhonda Patrick (@foundmyfitness) August 10, 2014