Kelly & Juliet Starrett (physical therapist; attorney & ceo) 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
Hyman puts more of the week into strength: about 30% against 10%.
Hyman puts more of the week into intervals: about 30% against 0%.
The Starretts put more of the week into mobility and stability: about 60% against 15%.
In plans in their style, both use 1-minute intervals for hard sessions.
We rate the evidence behind the Starretts' protocol higher: solid, against mixed for Hyman.
Supplements that go into a plan: the Starretts, none (food first); 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
Kelly & Juliet Starrett
Walk 8,000–10,000 steps a day, up to 12,000 if you canStrong evidence
Sit on the floor for at least 30 minutes a day, changing positions (cross-legged, 90/90, long sitting)Personal habit
Practise getting down to and up from the floor; test with the sit-and-rise testSome evidence
Daily deep-squat time: hold your deepest squat for five breaths as a test, plus sit-stands from a chairSome evidence
Daily balance practice; test standing on one leg with eyes closed (SOLEC) and putting on shoes while standingSome evidence
Optional rucking: start with about 2 kg for a mile, three times a week, and build up over about a monthPersonal habit
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
Kelly & Juliet Starrett
About 800 g of fruit and vegetables a day (roughly six cups)Strong evidence
Protein about 1.5–2.2 g per kg of body weight; some later talks cite 1.8 g per kgSome evidence
Choose affordable protein sources that fit your budget; perfection is not requiredNote
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
Kelly & Juliet Starrett
No specific guidance in what we reviewed.
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
Kelly & Juliet Starrett
Aim for at least 7, ideally about 8, hours of actual sleep; track hours asleep for three nightsStrong evidence
Keep the same bed and wake times, including weekendsSome evidence
Be careful with caffeine and alcohol; keep phones and screens out of the bedroomSome evidence
Keep the bedroom cool, dark and quiet, and allow more time in bed than you think you needSome evidence
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
Kelly & Juliet Starrett
Breath-hold test as a rough benchmark for tolerance of carbon dioxidePersonal habit
Breathe through the nose during the day and in workoutsPersonal habit
Optional mouth-taping at night, building up gradually from about 10 minutesPersonal habit
Spend about 180 minutes a week outdoorsSome evidence
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
Kelly & Juliet Starrett
Several central tests rest on observational data: the sit-and-rise and one-leg balance studies show that people who do poorly die sooner, not that practising the test makes you live longer. Both studies were also in Brazilian cohorts and could not rule out other explanations.
Some tests have no validated scoring for the general public; the Starretts themselves describe the breath-hold test as a rough benchmark rather than a lab-grade measure, and practices such as mouth-taping have little evidence behind them.
Built to Move deliberately leaves out cardio and strength training; for adults over 50 those remain important for heart health and muscle, so the plan works best as a base layer rather than a complete programme. Kelly's earlier Supple Leopard was criticised by one reviewer for a trial-and-error approach rather than a systematic method.
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 the Starretts, 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 Kelly & Juliet Starrett and Mark Hyman?
Their training split differs most in mobility and stability: the Starretts about 60%, Hyman about 15% (our estimate from their published routines). The Starretts' signature habit is 10 tests, 10 practices; Hyman's is Pegan diet.
How much protein do the Starretts and Hyman recommend?
The Starretts: 1.5–2.2 g per kg. Hyman: 30–50 g shake after training.
Whose advice has stronger evidence?
We rate the evidence behind the Starretts' protocol higher: solid, against mixed for Hyman.
Do the Starretts and Hyman disagree?
Not directly in what we reviewed. Their differences are in emphasis: hyman puts more of the week into strength: about 30% against 10%.
Can I combine the Starretts 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.