Eating window
From our Peter Attia profile
Attia doubts time-restricted eating as a general tool. Huberman has described skipping food until late morning.
Compare experts › Peter Attia vs Andrew Huberman
Peter Attia vs Andrew Huberman
Peter Attia (physician) and Andrew Huberman (neuroscientist) 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.
Words explained (12)
- Zone 2
- Steady cardio at a pace where you can still talk in full sentences, but not sing.
- VO2 max
- The most oxygen your body can use in hard exercise. A good measure of fitness; higher is better.
- 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.
- Hinge
- A movement that bends at the hips with a straight back, like a deadlift or picking a box up from the floor.
- Mobility
- Moving your joints freely through their full range.
- Omega-3 (EPA, DHA)
- Healthy fats found mostly in oily fish such as salmon, herring and sardines.
- 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.
- Medicine 3.0
- Peter Attia's name for preventing disease early instead of treating it late.
- Centenarian
- Someone aged 100 or older.
At a glance
| Measure | Peter Attia | Andrew Huberman |
|---|---|---|
| Background | Physician | Neuroscientist |
| Training split | 40% strength · 40% aerobic · 10% intervals · 10% mobility | 45% strength · 40% aerobic · 15% intervals · 0% mobility |
| Signature habit | Zone 2 + VO2 max | Morning light |
| Protein | 1.6–2.2 g/kg | No fixed target |
| Training style | Balanced | Balanced |
| Overall evidence | Strong | Mixed |
| Following | Instagram 1.6M · YouTube 1M | Instagram 8.1M · YouTube 7.9M |
Training splits are our estimates from each expert’s published routine. Following checked October 2026.
The key differences
- Attia puts more of the week into mobility and stability: about 10% against 0%.
- In plans in their style, Attia's hard sessions are 4-minute intervals (Norwegian 4 × 4); Huberman's are short sprints.
- We rate the evidence behind Attia's protocol higher: strong, against mixed for Huberman.
- Supplements that go into a plan: Attia, omega-3; Huberman, omega-3. Prescription items and personal stacks stay out of every plan.
- Only Attia has a mobility or movement routine of their own.
Where they disagree
Zone 2 volume
From our Peter Attia profile
Attia suggests about 3 hours a week, while Huberman's template aims for about 3–3.5 hours (180–200 min). Both agree on the core idea.
Eating window
From our Andrew Huberman profile
Huberman has described not eating until late morning. Attia is sceptical of time-restricted eating as a general tool.
Supplements
From our Andrew Huberman profile
Huberman discusses many targeted supplements. Attia's reported routine sticks mostly to basics such as fish oil, vitamin D, magnesium and B vitamins.
Protocols side by side
Each line is rated for the evidence behind it. “Doctor only” items never go into a plan.
Training
Peter Attia
- Zone 2 cardio (a steady pace where you can still talk) about 3 hours a week, for example 4 × 45 min. Start with about 2 hours if new to itStrong evidence
- VO2 max intervals: 4 min hard, 4 min easy, repeated 4–6 times, once or twice a weekSome evidence
- Heavy strength training 3–5 times a week, focusing on grip, slow lowering, pulling and hip-hinge movementsStrong evidence
- Stability and balance work woven into most daysSome evidence
- Benchmarks such as carrying half your body weight in each hand for 1 minute (men; about 75% of that for women) and long dead hangsPersonal habit
- Choose the physical tasks you want to manage at 100 and train toward them nowNote
Andrew Huberman
- Three resistance days a week (legs; chest, shoulders and back; arms and neck), about 50–60 minutes eachStrong evidence
- Build toward 180–200 minutes of Zone 2 cardio a week, including one long 60–75 min sessionStrong evidence
- One moderate cardio session of about 35 minutes at 75–80% effortSome evidence
- One interval session: 20–30 s hard, 10 s rest, 8–12 rounds, at about 95% effortSome evidence
- Alternate months of heavier (4–8 reps) and moderate (8–12 reps) liftingPersonal habit
- Avoid cold-water immersion within about 4 hours after training if building muscle is the goalSome evidence
Eating
Peter Attia
- Protein at least 1.6 g per kg of body weight a day. About 2.2 g/kg is the better target for active people with healthy kidneysSome evidence
- Spread protein across about four meals of roughly 40–50 gPersonal habit
- Follows no named diet. Focuses on energy balance and avoiding junk foodNote
- Doubts time-restricted eating as a general tool and saves longer fasts for specific patientsNote
- Says alcohol has no biochemical benefit. Personally keeps it to 0–8 drinks a week, at most 2 a dayPersonal habit
Andrew Huberman
- Has described eating his first meal around 11 am–noon (2021)Personal habit
- Protein and fats at lunch. Carbohydrates mainly on training days and at dinnerPersonal habit
- Gives no protein target of his own. His guests suggest about 1.6 g per kg a dayNote
Supplements
Peter Attia
- Fish oil reported at about 2 g EPA + 1.5 g DHA a day, aiming for a blood omega-3 level of about 8–12%Some evidence
- Vitamin D, reported at about 5,000 IU a dayPersonal habit
- Magnesium from several forms, about 1 g elemental a day in total (reported)Personal habit
- Methylfolate and vitamin B12 to keep homocysteine below about 9 µmol/L, based on blood testsDoctor only
- Prescription drugs such as statins or PCSK9 inhibitors to lower apoB when neededDoctor only
- Treats rapamycin and metformin as unproven, experimental options, not general adviceNote
Andrew Huberman
- Omega-3: 1–3 g of EPA a daySome evidence
- Sleep stack 30–60 min before bed: magnesium threonate 145 mg or bisglycinate 200 mg, apigenin 50 mg, theanine 100–400 mg. Add one at a timePersonal habit
- Has taken the greens powder AG1 since 2012. AG1 is a long-time podcast sponsorPersonal habit
- Alpha-GPC 300 mg before mental work or training (personal use)Personal habit
- Herbal hormone products such as tongkat ali (200–600 mg) or Fadogia agrestis (about 600 mg) only with blood tests before and after, and taken in cyclesDoctor only
- Not a fan of melatonin except occasionally for jet lagNote
Sleep & recovery
Peter Attia
- Allow 8–9 hours in bed with a fixed wake-up timeStrong evidence
- Cool, dark bedroom, about 18 °CSome evidence
- No food in the last three hours and no alcohol close to bedtimeSome evidence
- Screens off well before bed. He keeps a second phone with no social appsPersonal habit
- Sleep aids he has reported using: glycine, ashwagandha and magnesium L-threonate. Melatonin only for jet lagPersonal habit
Andrew Huberman
- Outdoors within 30–60 min of waking: about 10 min of light if sunny, 20 if cloudy, 30–60 if very overcastSome evidence
- No caffeine in the last 8–10 hours before bedStrong evidence
- Delay the first caffeine 90–120 minutes after waking (his own practice)Personal habit
- Keep regular sleep and wake times, and a cool, dark bedroomStrong evidence
- Avoid bright overhead light from about 10 pm to 4 amSome evidence
- Keep naps under 90 minutes, or use a 10–20 minute rest practice (NSDR or yoga nidra) insteadPersonal habit
Stress & mind
Peter Attia
- Treats emotional health as a pillar as important as physical healthNote
- Journaling as a regular practicePersonal habit
- Keeps social media off his evening phone to protect wind-down timePersonal habit
Andrew Huberman
- Cyclic sighing, a breathing practice with long exhales, for about 5 minutes a daySome evidence
- Deliberate cold: about 11 minutes a week in total, split into 2–4 sessions of 1–5 minutes, early in the daySome evidence
- Weekly heat and cold session: 3–5 rounds of about 20 min sauna and about 5 min cold bath (7–10 °C)Personal habit
- Morning walk outdoors, which he says helps calm the stress responsePersonal habit
Brain health
Peter Attia
- Regular dry sauna (Outlive cites about 4 × 20 min a week at 80 °C or more, linked in Finnish studies to lower dementia risk)Some evidence
- Sees ketogenic eating as a possible alternative brain fuel in early cognitive decline, based on small trialsSome evidence
- Says the benefit of vitamin D for dementia risk is unclearNote
Andrew Huberman
- Focused work in 90-minute blocks with distractions removedPersonal habit
- Takes omega-3 EPA for brain health, mood and focusSome evidence
- Caffeine at 1–3 mg per kg about 30 minutes before a mental task, not after about 2 pmSome evidence
Weak spots to know
Peter Attia
- Many of his exercise targets lean on observational studies that link fitness or strength to longer life. These show association, not proof that hitting a given number will add years.
- A 2026 review in the Australian Journal of General Practice called the book's research base superficial. It said his intensive, personalised approach suits only a few affluent people, and that routine full-body MRI scans use a lot of resources and bring risks from incidental findings that the book does not discuss.
- Some critics argue that the medications and screening tests he recommends for healthy people lack strong trial evidence, and that the risks could outweigh the benefits.
Andrew Huberman
- Supplements: Jonathan Jarry of McGill University's Office for Science and Society (2023) argued that he promotes supplements most people do not need. He said herbal products such as tongkat ali, Fadogia agrestis and shilajit are poorly studied, and that the evidence for some claims, such as myo-inositol for sleep and anxiety, is weaker than presented.
- Sponsorships: the podcast is funded by sponsors that include supplement, testing and wellness companies. He became AG1's paid scientific advisor in 2022, and past sponsors named by critics include InsideTracker, Thorne and Momentous. Critics say this creates a financial incentive. Neuroscientist David Berson has praised the podcast but said some researchers disapprove of certain sponsorships and supplement promotion.
- Certainty and extrapolation: scientists including cancer biologist Joseph Zundell and immunologist Andrea Love (Slate, 2024) say he sometimes applies animal or small human studies to everyday advice and speaks outside his field. New York Magazine (2024) said he presents certainty where the science is unclear. For example, the widely quoted dopamine rise from cold comes from a small 2000 study of an hour in 14 °C water, far longer than the short dips he suggests.
Build a plan from Attia, Huberman 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.
Questions
What is the main difference between Peter Attia and Andrew Huberman?
Their training split differs most in mobility and stability: Attia about 10%, Huberman about 0% (our estimate from their published routines). Attia's signature habit is Zone 2 + VO2 max; Huberman's is Morning light.
How much protein do Attia and Huberman recommend?
Attia: 1.6–2.2 g/kg. Huberman: No fixed target.
Whose advice has stronger evidence?
We rate the evidence behind Attia's protocol higher: strong, against mixed for Huberman.
Do Attia and Huberman disagree?
Yes, on eating window, zone 2 volume, supplements. See "Where they disagree" on this page.
Can I combine Attia and Huberman?
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: Peter Attia · Andrew Huberman. Reviewed October 2026.