Compare experts › Brad Stanfield vs Jason Fung

Brad Stanfield vs Jason Fung

Brad Stanfield (general practitioner (gp)) 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.

Build a plan from both See the protocols

Words explained (11)

Zone 2: Steady cardio at a pace where you can still talk in full sentences, but not sing.
Intervals: Short hard efforts with easy recovery in between, such as 30 seconds fast, 90 seconds slow.
4 × 4: Four rounds of 4 minutes hard with 3 minutes easy in between. Also called Norwegian intervals.
Mobility: Moving your joints freely through their full range.
Creatine: A well-studied supplement that supports strength and muscle.
Omega-3 (EPA, DHA): Healthy fats found mostly in oily fish such as salmon, herring and sardines.
Fibre: The part of plant foods you don't digest. It feeds healthy gut bacteria and keeps you full.
Time-restricted eating: Eating all your meals within a set window of the day, for example 8am to 6pm.
ApoB: A blood test that counts the particles carrying cholesterol. Linked to heart disease risk.
Rapamycin, metformin: Prescription drugs that some experts take hoping to slow ageing. Not proven for that, and never part of your plan.
NAD: A molecule cells use for energy. Supplements are sold to raise it, but evidence in people is limited.

At a glance

Measure	Brad Stanfield	Jason Fung
Background	General practitioner (GP)	Physician, kidney specialist
Training split	40% strength · 30% aerobic · 25% intervals · 5% mobility	45% strength · 35% aerobic · 12% intervals · 8% mobility
Signature habit	4 × 4 intervals twice a week	Fasting, less sugar
Protein	~1.2 g/kg ideal weight	No fixed target
Training style	Guideline-first	Fasting
Overall evidence	Strong	Mostly weak
Following	YouTube 364K	YouTube 1.5M

Training splits are our estimates from each expert’s published routine. Following checked October 2026.

The key differences

Stanfield puts more of the week into intervals: about 25% against 12%.
In plans in their style, both use 4-minute intervals (Norwegian 4 × 4) for hard sessions.
We rate the evidence behind Stanfield's protocol higher: strong, against mostly weak for Fung.
Supplements that go into a plan: Stanfield, creatine monohydrate, omega-3, psyllium husk; 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

Brad Stanfield

Cardio: 150 minutes of moderate or 75 minutes of vigorous activity a week. His template: two interval sessions and three brisk 30-minute walks.Strong evidence
Intervals: 4 rounds of 4 minutes hard and 3 minutes easy, after a 10-minute warm-up, twice a week and never on consecutive days.Strong evidence
Strength at least twice a week (4–5 if you can): 2–3 sets of 10–15 reps per exercise, stopping 1–2 reps short of failure, about 2 minutes' rest, with pushing, pulling and compound lifts.Strong evidence
Add power training as you age: heavier weights moved quickly.Some evidence
Zone 2 only if you have time beyond your vigorous minutes; he argues the evidence favours harder cardio for fitness.Note

Jason Fung

No specific guidance in what we reviewed.

Eating

Brad Stanfield

Protein about 1.2 g per kg of ideal body weight a day (check with your doctor if you have kidney disease).Some evidence
Favour plant protein over red meat and dairy.Some evidence
Salt (sodium) under 1,500 mg a day, water as the main drink, few sugary drinks including juice.Strong evidence
Two to three cups of coffee at most, early in the day.Personal habit

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

Brad Stanfield

Creatine monohydrate 5 g a day.Strong evidence
Omega-3 (EPA and DHA) up to about 1 g a day; higher doses are linked to a higher risk of atrial fibrillation.Some evidence
Psyllium husk fibre, building up to about 5 g a day.Some evidence
A low-dose multivitamin and mineral.Some evidence
Trimethylglycine (TMG), hyaluronic acid, GlyNAC from 45, and a low-dose melatonin formula: on his personal list, with early evidence.Personal habit

Jason Fung

No specific guidance in what we reviewed.

Sleep & recovery

Brad Stanfield

7–9 hours, a regular schedule and about 30 minutes of morning daylight.Some evidence
Bedroom at about 18–20 °C and dark; no hard exercise in the 2 hours before bed; alcohol stops 4–6 hours before bed, ideally altogether.Personal habit

Jason Fung

No specific guidance in what we reviewed.

Weak spots to know

Brad Stanfield

He sells supplements through his own company, MicroVitamin, alongside his supplement reviews. His site says he discloses this.
Several items on his personal list (TMG, hyaluronic acid, GlyNAC, a melatonin formula) rest on small or early studies.
His cholesterol targets are stricter than general guidelines for people without heart disease, and his own page gives slightly different ApoB figures in different places.

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 Stanfield, 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.

Plan in Stanfield's style Plan in Fung's style Mix both

Questions

What is the main difference between Brad Stanfield and Jason Fung?

Their training split differs most in intervals: Stanfield about 25%, Fung about 12% (our estimate from their published routines). Stanfield's signature habit is 4 × 4 intervals twice a week; Fung's is Fasting, less sugar.

How much protein do Stanfield and Fung recommend?

Stanfield: ~1.2 g/kg ideal weight. Fung: No fixed target.

Whose advice has stronger evidence?

We rate the evidence behind Stanfield's protocol higher: strong, against mostly weak for Fung.

Do Stanfield and Fung disagree?

Not directly in what we reviewed. Their differences are in emphasis: stanfield puts more of the week into intervals: about 25% against 12%.

Can I combine Stanfield 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.

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Full sources are on each profile: Brad Stanfield · Jason Fung. Reviewed October 2026.