Peter Attia vs Andy Galpin

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

Andy Galpin

• Strength: the 3–5 rule – 3–5 exercises, 3–5 sets of 3–5 reps, 3–5 minutes' rest, 3–5 days a week, every rep done with full intentStrong evidence
• Muscle growth: at least 10 hard sets per muscle group a week, each within 1–2 reps of failure; 15–20 sets for more experienced liftersStrong evidence
• Add load gradually for strength, roughly 3–5% a week, and keep the same main exercises for about 6–12 weeks before changing themSome evidence
• Moderate, conversational-pace cardio of about 150–200 minutes a week for general healthStrong evidence
• Warm up for about 5–7 minutes, up to 10 if you are stiff or olderPersonal habit
• Run a simple fitness test battery about once a year (for example grip strength, jumps, push-ups and an estimate of VO2 max) and retest weak areas more oftenSome evidence

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

Andy Galpin

• Total daily protein matters more than exact timing around workoutsSome evidence
• Daily fluid baseline of about 30 ml per kg of body weightPersonal habit
• During training: drink about 2 ml per kg of body weight every 15–20 minutes; afterwards replace about 125% of the weight lostSome evidence
• For long or very hard sessions, start at about 60 g of carbohydrate per hourStrong evidence

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

Andy Galpin

• Creatine monohydrate 3–5 g a day; larger people may need moreStrong evidence
• Creatine takes about 3–4 weeks to saturate muscle at normal doses; a loading phase is optionalNote
• Caffeine about 1–3 mg per kg roughly 30 minutes before exercise; performance tends to drop above about 5 mg per kgStrong evidence

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

Andy Galpin

• After training, lie down for 3–10 minutes with eyes covered and breathe slowly through the nose (for example box breathing) to switch into recovery modeSome evidence
• Cold-water immersion can ease soreness but may blunt muscle growth, so keep it away from strength sessions if muscle is the goalSome evidence
• Hot baths for next-morning stiffnessPersonal habit
• Pair one physical recovery tool (compression, light movement, a swim) with one breathing practice rather than chasing every gadgetPersonal habit
• Watch three markers – performance, physiology (resting heart rate, HRV) and how you feel; five or more days of decline is a sign to back offSome evidence

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

Andy Galpin

No specific guidance in what we reviewed.

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

Andy Galpin

No specific guidance in what we reviewed.