Gabrielle Lyon (physician (do)) and Mark Hyman (physician, functional medicine) 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
Lyon puts more of the week into strength: about 60% against 30%.
Hyman puts more of the week into intervals: about 30% against 15%.
Hyman puts more of the week into mobility and stability: about 15% against 5%.
In plans in their style, both use 1-minute intervals for hard sessions.
We rate the evidence behind Lyon's protocol higher: strong, against mixed for Hyman.
Supplements that go into a plan: Lyon, creatine monohydrate; Hyman, protein shake with creatine after training, omega-3 fish oil. Prescription items and personal stacks stay out of every plan.
Both include their own mobility or movement routine.
Protocols side by side
Each line is rated for the evidence behind it. “Doctor only” items never go into a plan.
Training
Gabrielle Lyon
Resistance training 3–4 days a week, done with focusStrong evidence
1–2 days a week of short, higher-intensity intervalsSome evidence
Steady aerobic work, such as a 30-minute session or a brisk walkStrong evidence
Move after meals: a walk, some air squats or a short bodyweight circuitSome evidence
For older adults who do nothing yet, any regular resistance training is the priorityStrong evidence
Mark Hyman
Strength training 3–4 times a week, about 30 minutes, mainly resistance bands and moderate weightsStrong evidence
Aerobic or interval training 4–6 days a week, about 30 minutes (cycling, tennis, hiking, swimming)Strong evidence
Yoga a couple of times a week plus a little stretching most daysSome evidence
Avoids very heavy lifting as he ages to limit injury riskPersonal habit
Hypoxia (low-oxygen) training with a machine or maskPersonal habit
Eating
Gabrielle Lyon
About 2.2 g per kg of ideal body weight a day (she also gives 1.2–1.6 g per kg, sometimes up to 1.8 g per kg)Some evidence
30–50 g of high-quality protein at the first meal, and a similar large dose at the last mealSome evidence
About 2.5 g of leucine (roughly 30 g of quality protein) per meal, and about 9 g of leucine across the daySome evidence
People eating mainly plants may need more total protein, around 1.6 g per kg, because plant protein is lower quality per gramSome evidence
For inactive people, about 130 g of carbohydrate a day, roughly 40–50 g per meal, with more after exercisePersonal habit
Older adults should avoid long fasts, which can speed muscle lossSome evidence
Mark Hyman
Pegan diet: about 75% of the plate from plants, mostly non-starchy vegetablesStrong evidence
Cut sugar, refined flour and ultra-processed foodsStrong evidence
1–2 cups of cruciferous vegetables (broccoli, cabbage etc.) a daySome evidence
Healthy fats from olive oil, avocado, nuts, seeds and small oily fishStrong evidence
Avoid gluten and most dairy, even without intolerancePersonal habit
Daily overnight fast of 12–16 hoursSome evidence
Supplements
Gabrielle Lyon
Creatine supports muscle; she mentions possible brain benefits at higher dosesSome evidence
Prefer complete protein foods over leucine alone; amino acid supplements make most sense when a meal is low in proteinNote
She regards the official leucine allowance (about 2.7 g a day) as too low because it was based on young menNote
Mark Hyman
Protein shake after training: 30–50 g whey (goat) plus 5 g creatineStrong evidence
Vitamin D, fish oil, a multivitamin and magnesium at nightSome evidence
NMN (about 900 mg a day), urolithin A, quercetin, curcumin and similar 'longevity' compoundsPersonal habit
His own branded gut supplement (prebiotics, probiotics, polyphenols)Personal habit
Sleep & recovery
Gabrielle Lyon
No specific guidance in what we reviewed.
Mark Hyman
7–8 hours of sleep with a regular bedtime around 10 pmStrong evidence
Dark, quiet bedroom with eye mask and earplugsSome evidence
Blue-light-blocking glasses in the eveningPersonal habit
Steam or sauna and cold plunge most daysPersonal habit
Red light therapy at homePersonal habit
Stress & mind
Gabrielle Lyon
No specific guidance in what we reviewed.
Mark Hyman
Meditation once or twice a day plus breathworkSome evidence
As much time in nature as possibleSome evidence
Regular time with friends and familySome evidence
Regular massagePersonal habit
Weak spots to know
Gabrielle Lyon
Her daily target of about 2.2 g per kg of ideal body weight is well above the official allowance of 0.8 g per kg and the 1.0–1.2 g per kg that an expert group recommends for over-65s; whether intakes that high add further benefit for most older adults is still debated.
The 'leucine threshold' idea behind her per-meal targets and her food rankings is contested; critics such as Simon Hill argue that total protein matters more and that well-chosen plant proteins can meet needs.
Some of the foundational research she draws on, such as Layman's 2005 study, was partly funded by beef and food industry groups.
Mark Hyman
Functional medicine as a field lacks randomised trial evidence; surgeon and blogger David Gorski (Science-Based Medicine, 2014; Respectful Insolence, 2019) argues its useful parts (diet, exercise, sleep) are not unique and its unique parts (broad testing, supplements, 'detox') are not proven.
A 2021 Red Pen Reviews analysis of Eat Fat, Get Thin scored its scientific accuracy 1.2 out of 4, finding the claim that saturated fat does not cause heart disease conflicts with most controlled studies.
Commercial ties are large: he co-founded and is chief medical officer of Function Health (direct-to-consumer lab testing) and sells supplements through his own online shop; nutrition scientist Adrian Chavez (Katie Couric Media, 2026) noted one of his supplement stacks supplies 7,000 IU of vitamin D a day, above the usual 4,000 IU upper limit.
Build a plan from Lyon, Hyman 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 Gabrielle Lyon and Mark Hyman?
Their training split differs most in strength: Lyon about 60%, Hyman about 30% (our estimate from their published routines). Lyon's signature habit is 30–50 g protein a meal; Hyman's is Pegan diet.
How much protein do Lyon and Hyman recommend?
Lyon: ~2.2 g per kg ideal weight. Hyman: 30–50 g shake after training.
Whose advice has stronger evidence?
We rate the evidence behind Lyon's protocol higher: strong, against mixed for Hyman.
Do Lyon and Hyman disagree?
Not directly in what we reviewed. Their differences are in emphasis: lyon puts more of the week into strength: about 60% against 30%.
Can I combine Lyon and Hyman?
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.