Compare experts › Peter Attia vs Mark Hyman

Peter Attia vs Mark Hyman

Peter Attia (physician) and Mark Hyman (physician, functional medicine) 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 (14)
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.
Creatine
A well-studied supplement that supports strength and muscle.
Omega-3 (EPA, DHA)
Healthy fats found mostly in oily fish such as salmon, herring and sardines.
Polyphenols
Natural plant compounds in foods such as berries, tea, coffee, cocoa and olive oil.
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 AttiaMark Hyman
BackgroundPhysicianPhysician, functional medicine
Training split40% strength · 40% aerobic · 10% intervals · 10% mobility30% strength · 25% aerobic · 30% intervals · 15% mobility
Signature habitZone 2 + VO2 maxPegan diet
Protein1.6–2.2 g/kg30–50 g shake after training
Training styleBalancedFood as medicine
Overall evidenceStrongMixed
FollowingInstagram 1.6M · YouTube 1MInstagram 3.8M · YouTube 1.5M

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 30%.
  • Attia puts more of the week into aerobic base (zone 2): about 40% against 25%.
  • Hyman puts more of the week into intervals: about 30% against 10%.
  • In plans in their style, Attia's hard sessions are 4-minute intervals (Norwegian 4 × 4); Hyman's are 1-minute intervals.
  • We rate the evidence behind Attia's protocol higher: strong, against mixed for Hyman.
  • Supplements that go into a plan: Attia, omega-3; Hyman, protein shake with creatine after training, omega-3 fish oil. 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

Mark Hyman

  • Strength training 3–4 times a week, about 30 minutes, mainly resistance bands and moderate weightsStrong evidence
  • Aerobic or interval training 4–6 days a week, about 30 minutes (cycling, tennis, hiking, swimming)Strong evidence
  • Yoga a couple of times a week plus a little stretching most daysSome evidence
  • Avoids very heavy lifting as he ages to limit injury riskPersonal habit
  • Hypoxia (low-oxygen) training with a machine or maskPersonal 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

Mark Hyman

  • Pegan diet: about 75% of the plate from plants, mostly non-starchy vegetablesStrong evidence
  • Cut sugar, refined flour and ultra-processed foodsStrong evidence
  • 1–2 cups of cruciferous vegetables (broccoli, cabbage etc.) a daySome evidence
  • Healthy fats from olive oil, avocado, nuts, seeds and small oily fishStrong evidence
  • Avoid gluten and most dairy, even without intolerancePersonal habit
  • Daily overnight fast of 12–16 hoursSome evidence

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

Mark Hyman

  • Protein shake after training: 30–50 g whey (goat) plus 5 g creatineStrong evidence
  • Vitamin D, fish oil, a multivitamin and magnesium at nightSome evidence
  • NMN (about 900 mg a day), urolithin A, quercetin, curcumin and similar 'longevity' compoundsPersonal habit
  • His own branded gut supplement (prebiotics, probiotics, polyphenols)Personal habit

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

Mark Hyman

  • 7–8 hours of sleep with a regular bedtime around 10 pmStrong evidence
  • Dark, quiet bedroom with eye mask and earplugsSome evidence
  • Blue-light-blocking glasses in the eveningPersonal habit
  • Steam or sauna and cold plunge most daysPersonal habit
  • Red light therapy at homePersonal 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

Mark Hyman

  • Meditation once or twice a day plus breathworkSome evidence
  • As much time in nature as possibleSome evidence
  • Regular time with friends and familySome evidence
  • Regular massagePersonal 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

Mark Hyman

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.

Mark Hyman

  • Functional medicine as a field lacks randomised trial evidence; surgeon and blogger David Gorski (Science-Based Medicine, 2014; Respectful Insolence, 2019) argues its useful parts (diet, exercise, sleep) are not unique and its unique parts (broad testing, supplements, 'detox') are not proven.
  • A 2021 Red Pen Reviews analysis of Eat Fat, Get Thin scored its scientific accuracy 1.2 out of 4, finding the claim that saturated fat does not cause heart disease conflicts with most controlled studies.
  • Commercial ties are large: he co-founded and is chief medical officer of Function Health (direct-to-consumer lab testing) and sells supplements through his own online shop; nutrition scientist Adrian Chavez (Katie Couric Media, 2026) noted one of his supplement stacks supplies 7,000 IU of vitamin D a day, above the usual 4,000 IU upper limit.

Build a plan from Attia, Hyman 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 Hyman's styleMix both

Questions

What is the main difference between Peter Attia and Mark Hyman?

Their training split differs most in intervals: Attia about 10%, Hyman about 30% (our estimate from their published routines). Attia's signature habit is Zone 2 + VO2 max; Hyman's is Pegan diet.

How much protein do Attia and Hyman recommend?

Attia: 1.6–2.2 g/kg. Hyman: 30–50 g shake after training.

Whose advice has stronger evidence?

We rate the evidence behind Attia's protocol higher: strong, against mixed for Hyman.

Do Attia and Hyman disagree?

Not directly in what we reviewed. Their differences are in emphasis: attia puts more of the week into strength: about 40% against 30%.

Can I combine Attia and Hyman?

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 · Mark Hyman. Reviewed October 2026.