Peter Attia vs Bryan Johnson

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

Bryan Johnson

• About 150 minutes a week of moderate cardio (Zone 2, a pace where you can still talk)Strong evidence
• About 75 minutes a week of vigorous work such as high-intensity intervalsStrong evidence
• Strength training 3 times a weekStrong evidence
• Balance, flexibility and mobility work included in the daily sessionSome evidence
• 2–3 minutes of light movement every 30 minutes of sitting, plus two 10-minute walks a daySome evidence
• He says even 20 minutes of exercise a day is worthwhile for people starting outNote

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

Bryan Johnson

• About 2,250 kcal a day, which he describes as roughly 10% below his energy needsSome evidence
• About 130 g protein a day, much of it from plant foods, protein powders and collagenPersonal habit
• Lots of vegetables, legumes (black lentils, chickpeas), berries, nuts and extra-virgin olive oil (about 1 tbsp per meal)Strong evidence
• All food eaten between about 5:30 am and noonPersonal habit
• Stops drinking fluids at about 4 pm to avoid waking at nightPersonal habit
• Follows no named diet; he says he avoids labels such as vegan or ketoNote

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

Bryan Johnson

• Creatine, 7.5 g a day in totalSome evidence
• Omega-3 (EPA/DHA), 800 mg a daySome evidence
• Fibre-type prebiotics (inulin, galacto-oligosaccharides, arabinogalactan) in his morning drinkPersonal habit
• Ashwagandha and rhodiolaPersonal habit
• Blueprint's own multi-ingredient capsules and antioxidant softgelsPersonal habit
• Collagen powder; he suggests 20–30 g a day for skin and hairPersonal habit

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

Bryan Johnson

• Fixed early schedule: in bed about 8:30 pm, up about 4:30 amStrong evidence
• Screens off and a 60-minute wind-down before bedSome evidence
• No caffeine for 8–10 hours before sleepSome evidence
• Bright light soon after waking and dim red or amber light in the eveningSome evidence
• Dry sauna at about 79 °C for 20 minutes dailySome evidence
• Tracks sleep with a wearable and aims for a very low resting heart rate before sleepPersonal habit

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

Bryan Johnson

• Uses a fixed routine so daily health choices do not depend on willpowerPersonal habit
• Breathwork or reading as part of the evening wind-downSome evidence

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

Bryan Johnson

No specific guidance in what we reviewed.