Layne Norton (nutrition scientist, powerlifter) and Kelly & Juliet Starrett (physical therapist; attorney & ceo) 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
Norton puts more of the week into strength: about 65% against 10%.
Norton puts more of the week into intervals: about 10% against 0%.
The Starretts put more of the week into mobility and stability: about 60% against 0%.
In plans in their style, both use 1-minute intervals for hard sessions.
We rate the evidence behind Norton's protocol higher: strong, against solid for the Starretts.
Supplements that go into a plan: Norton, creatine monohydrate, whey protein, caffeine before training; the Starretts, none (food first). Prescription items and personal stacks stay out of every plan.
Only the Starretts have a mobility or movement routine of their own.
Protocols side by side
Each line is rated for the evidence behind it. “Doctor only” items never go into a plan.
Training
Layne Norton
Lift weights consistently, year after year, and take sets close to failureSome evidence
Exercise improves health markers even when it does not change your weightStrong evidence
Track daily steps while dieting: everyday movement tends to drop as calories fallSome evidence
His PHAT programme: 5 days a week, two heavy 'power' days plus three higher-rep hypertrophy daysPersonal habit
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
Eating
Layne Norton
Track calories and protein; food labels can be ~20% off, but consistent tracking still shows your true intake over timeSome evidence
Weigh yourself each morning and compare weekly averages, not single daysSome evidence
Protein about 1.6 g/kg a day; up to ~2.2 g/kg when dieting or very leanStrong evidence
Choose a diet style you can sustain; low-carb and low-fat work equally well with calories and protein matchedStrong evidence
Fibre about 15 g per 1,000 kcalSome evidence
Seed oils are fine: replacing saturated fat with polyunsaturated fat lowers LDL and heart riskSome evidence
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
Supplements
Layne Norton
Tier 1 – creatine monohydrate 3–5 g a day; loading is optional; timing does not matterStrong evidence
Tier 1 – whey protein 20–40 g per serving (about 2–3 g leucine) to help reach daily proteinStrong evidence
Tier 1 – caffeine 3–6 mg/kg about 45–60 min before training; lower doses still help alertnessStrong evidence
Kelly & Juliet Starrett
No specific guidance in what we reviewed.
Sleep & recovery
Layne Norton
Avoid caffeine late in the day; it can harm sleep even if you fall asleep normallyStrong evidence
Carb timing matters little on average; if carb-heavy meals make you sleepy, move themNote
Poor sleep and unmanaged stress are bigger problems than small nutrition detailsNote
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
Stress & mind
Layne Norton
No specific guidance in what we reviewed.
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
Weak spots to know
Layne Norton
Commercial ties: he co-founded Outwork Nutrition, which sells whey protein and products containing creatine — overlapping with his Tier 1 list — and co-founded the paid Carbon Diet Coach app and the BioLayne coaching business. He has also disclosed past research funding from the National Dairy Council, the National Cattlemen's Beef Association and the Egg Board.
Reverse dieting, which he helped develop and popularise, had no published controlled trials supporting it as of 2021; its use rests mainly on coaching experience.
His relaxed view of seed oils is contested by others in the health space. On The Drive (2026), Peter Attia presented the strongest case against seed oils for a debate after the booked guest declined, while saying his own view is close to Norton's; debate continues over older trials and LDL oxidation.
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.
Build a plan from Norton, the Starretts 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 Layne Norton and Kelly & Juliet Starrett?
Their training split differs most in mobility and stability: Norton about 0%, the Starretts about 60% (our estimate from their published routines). Norton's signature habit is Tiered supplements; the Starretts' is 10 tests, 10 practices.
How much protein do Norton and the Starretts recommend?
Norton: 1.6–2.2 g/kg. The Starretts: 1.5–2.2 g per kg.
Whose advice has stronger evidence?
We rate the evidence behind Norton's protocol higher: strong, against solid for the Starretts.
Do Norton and the Starretts disagree?
Not directly in what we reviewed. Their differences are in emphasis: norton puts more of the week into strength: about 65% against 10%.
Can I combine Norton and the Starretts?
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.