Andy Galpin (exercise physiologist) and Jason Fung (physician, kidney specialist) side by side: how they train, eat, supplement and sleep, how strong the evidence is, and how to build a plan from either or both.
Training splits are our estimates from each expert’s published routine. Following checked October 2026.
The key differences
Their training weeks are similar: no part of the split differs by more than 5 percentage points.
In plans in their style, both use 4-minute intervals (Norwegian 4 × 4) for hard sessions.
We rate the evidence behind Galpin's protocol higher: strong, against mostly weak for Fung.
Supplements that go into a plan: Galpin, creatine monohydrate, caffeine before training; Fung, none (food first). Prescription items and personal stacks stay out of every plan.
Neither has a separate mobility routine; plans add 10 minutes a day of basics.
Protocols side by side
Each line is rated for the evidence behind it. “Doctor only” items never go into a plan.
Training
Andy Galpin
Strength: the 3–5 rule – 3–5 exercises, 3–5 sets of 3–5 reps, 3–5 minutes' rest, 3–5 days a week, every rep done with full intentStrong evidence
Muscle growth: at least 10 hard sets per muscle group a week, each within 1–2 reps of failure; 15–20 sets for more experienced liftersStrong evidence
Add load gradually for strength, roughly 3–5% a week, and keep the same main exercises for about 6–12 weeks before changing themSome evidence
Moderate, conversational-pace cardio of about 150–200 minutes a week for general healthStrong evidence
Warm up for about 5–7 minutes, up to 10 if you are stiff or olderPersonal habit
Run a simple fitness test battery about once a year (for example grip strength, jumps, push-ups and an estimate of VO2 max) and retest weak areas more oftenSome evidence
Jason Fung
No specific guidance in what we reviewed.
Eating
Andy Galpin
Total daily protein matters more than exact timing around workoutsSome evidence
Daily fluid baseline of about 30 ml per kg of body weightPersonal habit
During training: drink about 2 ml per kg of body weight every 15–20 minutes; afterwards replace about 125% of the weight lostSome evidence
For long or very hard sessions, start at about 60 g of carbohydrate per hourStrong evidence
Jason Fung
Cut added sugar and refined grains; eat whole foods with natural fats.Some evidence
Stop snacking: three meals a day, then skip one meal a day.Personal habit
Eat within a shorter window of the day (time-restricted eating).Some evidence
Fasts of 24 hours (skipping two meals in a row) two or three times a week, as used in his clinic's programme.Personal habit
Longer fasts of several days; in 2016 he said fasts of up to a month were fine.Doctor only
For type 2 diabetes: no sugary drinks, fructose or processed food, and more natural fats.Doctor only
Supplements
Andy Galpin
Creatine monohydrate 3–5 g a day; larger people may need moreStrong evidence
Creatine takes about 3–4 weeks to saturate muscle at normal doses; a loading phase is optionalNote
Caffeine about 1–3 mg per kg roughly 30 minutes before exercise; performance tends to drop above about 5 mg per kgStrong evidence
Jason Fung
No specific guidance in what we reviewed.
Sleep & recovery
Andy Galpin
After training, lie down for 3–10 minutes with eyes covered and breathe slowly through the nose (for example box breathing) to switch into recovery modeSome evidence
Cold-water immersion can ease soreness but may blunt muscle growth, so keep it away from strength sessions if muscle is the goalSome evidence
Hot baths for next-morning stiffnessPersonal habit
Pair one physical recovery tool (compression, light movement, a swim) with one breathing practice rather than chasing every gadgetPersonal habit
Watch three markers – performance, physiology (resting heart rate, HRV) and how you feel; five or more days of decline is a sign to back offSome evidence
Jason Fung
No specific guidance in what we reviewed.
Weak spots to know
Andy Galpin
Much of his detailed advice (hydration formulas, carbohydrate per hour, caffeine dosing) is built for athletes and hard training; it needs scaling down for most adults over 50.
Several recovery tools he discusses, such as compression, cold and heat, have modest or mixed evidence, and he himself notes cold immersion may reduce muscle gains.
His fitness-test benchmarks are practical rules of thumb rather than age-adjusted clinical norms.
Jason Fung
Red Pen Reviews scored The Obesity Code at 31% for scientific accuracy, and The Diabetes Code at 33%.
His central claim that calories do not matter is contradicted by controlled studies.
Much of his support comes from case reports, small older studies and his own clinic.
Build a plan from Galpin, Fung or both
Your free plan shows a week of gym sessions, cardio, a day of eating, supplements and mobility, fitted to your age, time and health.
What is the main difference between Andy Galpin and Jason Fung?
Their training split differs most in strength: Galpin about 50%, Fung about 45% (our estimate from their published routines). Galpin's signature habit is “3–5 rule” lifting; Fung's is Fasting, less sugar.
How much protein do Galpin and Fung recommend?
Galpin: Daily total matters most. Fung: No fixed target.
Whose advice has stronger evidence?
We rate the evidence behind Galpin's protocol higher: strong, against mostly weak for Fung.
Do Galpin and Fung disagree?
Not directly in what we reviewed. Their differences are in emphasis: their training weeks are similar: no part of the split differs by more than 5 percentage points.
Can I combine Galpin and Fung?
Yes. In Build my mix you choose one expert per area, for example one for strength and another for eating. Your free plan shows the result straight away.