Compare experts › Peter Attia vs Vonda Wright

Peter Attia vs Vonda Wright

Peter Attia (physician) and Vonda Wright (orthopaedic surgeon) 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 (16)
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.
Fibre
The part of plant foods you don't digest. It feeds healthy gut bacteria and keeps you full.
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.
Hormone therapy (HRT, MHT)
Medicine that replaces hormones that fall at menopause. Only a doctor can prescribe it.
Rapamycin, metformin
Prescription drugs that some experts take hoping to slow ageing. Not proven for that, and never part of your plan.
NAD
A molecule cells use for energy. Supplements are sold to raise it, but evidence in people is limited.
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 AttiaVonda Wright
BackgroundPhysicianOrthopaedic surgeon
Training split40% strength · 40% aerobic · 10% intervals · 10% mobility40% strength · 45% aerobic · 10% intervals · 5% mobility
Signature habitZone 2 + VO2 maxHeavy 4 × 4 + daily jumps
Protein1.6–2.2 g/kg30 g+ at every meal
Training styleBalancedBones & joints
Overall evidenceStrongSolid
FollowingInstagram 1.6M · YouTube 1MInstagram 1.7M

Training splits are our estimates from each expert’s published routine. Following checked October 2026.

The key differences

  • Their training weeks are similar: no part of the split differs by more than 5 percentage points.
  • In plans in their style, Attia's hard sessions are 4-minute intervals (Norwegian 4 × 4); Wright's are short sprints.
  • We rate the evidence behind Attia's protocol higher: strong, against solid for Wright.
  • Supplements that go into a plan: Attia, omega-3; Wright, creatine monohydrate. Prescription items and personal stacks stay out of every plan.
  • Only Attia has a mobility or movement routine of their own.

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

Vonda Wright

  • Two strength sessions a week. Main lifts (squat, deadlift, bench press, a row or pulldown) as 4 sets of 4 reps: heavy enough that a fifth rep is possible but not a sixth.Some evidence
  • Accessory exercises: 2–3 sets of 8–12 reps.Some evidence
  • Beginners learn the lifts with light weights first; good technique can take 3–9 months. Add about 5–10% load every 1–2 weeks.Note
  • About 20 jumps in different directions every day, for bone.Some evidence
  • About 3 hours a week of easy cardio in 45–60 minute sessions, plus short sprints twice a week (for example 4 × 30 seconds with full recovery).Some evidence
  • A walk after your biggest meal, building up to 45 minutes, and a little one-leg balance practice every day.Some 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

Vonda Wright

  • At least 30 g of protein at every meal, spread through the day: about half a gram per pound of body weight (about 1.1 g per kg).Some evidence
  • About 30 g of fibre a day, a little healthy fat, and an anti-inflammatory way of eating.Some evidence
  • Log your food for three weekdays and two weekend days to see what you really eat.Personal habit

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

Vonda Wright

  • Creatine 3–5 g a day for strength.Strong evidence
  • Test vitamin D and supplement to reach a healthy range.Doctor only
  • Supplements aimed at clearing ageing 'zombie' cells, and the urolithin A and NAD+ precursor she has said she takes.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

Vonda Wright

  • Put sleep first, before changing your diet or training.Personal 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

Vonda Wright

No specific guidance in what we reviewed.

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

Vonda Wright

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.

Vonda Wright

  • The 20-jumps-a-day figure, and the 1–3% bone gain she links to it, were given without a cited study in the interview we read.
  • Her suggestions of senolytic supplements, urolithin A and NAD+ precursors rest on early, mostly small or animal studies.
  • Heavy 4-rep lifting suits most healthy women with good coaching, but beginners and anyone with osteoporosis need a slow, supervised start.

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

Questions

What is the main difference between Peter Attia and Vonda Wright?

Their training split differs most in aerobic base (zone 2): Attia about 40%, Wright about 45% (our estimate from their published routines). Attia's signature habit is Zone 2 + VO2 max; Wright's is Heavy 4 × 4 + daily jumps.

How much protein do Attia and Wright recommend?

Attia: 1.6–2.2 g/kg. Wright: 30 g+ at every meal.

Whose advice has stronger evidence?

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

Do Attia and Wright disagree?

Not directly in what we reviewed. Their differences are in emphasis: their training weeks are similar: no part of the split differs by more than 5 percentage points.

Can I combine Attia and Wright?

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 · Vonda Wright. Reviewed October 2026.