Compare experts › Peter Attia vs Kelly & Juliet Starrett

Peter Attia vs Kelly & Juliet Starrett

Peter Attia (physician) 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.

Build a plan from bothSee the protocols
Words explained (13)
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.
Loaded carry
Walking while holding something heavy, like shopping bags or dumbbells.
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

MeasurePeter AttiaKelly & Juliet Starrett
BackgroundPhysicianPhysical therapist; attorney & CEO
Training split40% strength · 40% aerobic · 10% intervals · 10% mobility10% strength · 30% aerobic · 0% intervals · 60% mobility
Signature habitZone 2 + VO2 max10 tests, 10 practices
Protein1.6–2.2 g/kg1.5–2.2 g per kg
Training styleBalancedMobility
Overall evidenceStrongSolid
FollowingInstagram 1.6M · YouTube 1MYouTube 390K

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 strength: about 40% against 10%.
  • Attia puts more of the week into aerobic base (zone 2): about 40% against 30%.
  • Attia 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 10%.
  • In plans in their style, Attia's hard sessions are 4-minute intervals (Norwegian 4 × 4); the Starretts' are 1-minute intervals.
  • We rate the evidence behind Attia's protocol higher: strong, against solid for the Starretts.
  • Supplements that go into a plan: Attia, omega-3; the Starretts, none (food first). 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

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

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

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

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

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

Kelly & Juliet Starrett

No specific guidance in what we reviewed.

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

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

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

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

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

Kelly & Juliet Starrett

No specific guidance in what we reviewed.

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.

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 Attia, 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.

Plan in Attia's stylePlan in the Starretts' styleMix both

Questions

What is the main difference between Peter Attia and Kelly & Juliet Starrett?

Their training split differs most in mobility and stability: Attia about 10%, the Starretts about 60% (our estimate from their published routines). Attia's signature habit is Zone 2 + VO2 max; the Starretts' is 10 tests, 10 practices.

How much protein do Attia and the Starretts recommend?

Attia: 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 Attia's protocol higher: strong, against solid for the Starretts.

Do Attia and the Starretts disagree?

Not directly in what we reviewed. Their differences are in emphasis: attia puts more of the week into strength: about 40% against 10%.

Can I combine Attia 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.

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Full sources are on each profile: Peter Attia · Kelly & Juliet Starrett. Reviewed October 2026.