Compare experts › Rangan Chatterjee vs Brad Stanfield

Rangan Chatterjee vs Brad Stanfield

Rangan Chatterjee (doctor, former nhs gp) and Brad Stanfield (general practitioner (gp)) 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 both See the protocols

Words explained (12)

Zone 2: Steady cardio at a pace where you can still talk in full sentences, but not sing.
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.
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.
Glucose: Blood sugar.
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.
NAD: A molecule cells use for energy. Supplements are sold to raise it, but evidence in people is limited.

At a glance

Measure	Rangan Chatterjee	Brad Stanfield
Background	Doctor, former NHS GP	General practitioner (GP)
Training split	30% strength · 50% aerobic · 15% intervals · 5% mobility	40% strength · 30% aerobic · 25% intervals · 5% mobility
Signature habit	Relax · eat · move · sleep	4 × 4 intervals twice a week
Protein	No fixed target	~1.2 g/kg ideal weight
Training style	Lifestyle	Guideline-first
Overall evidence	Solid	Strong
Following	Instagram 1.7M · YouTube 1.4M	YouTube 364K

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

The key differences

Stanfield puts more of the week into strength: about 40% against 30%.
Chatterjee puts more of the week into aerobic base (zone 2): about 50% against 30%.
Stanfield puts more of the week into intervals: about 25% against 15%.
In plans in their style, Chatterjee's hard sessions are 1-minute intervals; Stanfield's are 4-minute intervals (Norwegian 4 × 4).
We rate the evidence behind Stanfield's protocol higher: strong, against solid for Chatterjee.
Supplements that go into a plan: Chatterjee, none (food first); Stanfield, creatine monohydrate, omega-3, psyllium husk. Prescription items and personal stacks stay out of every plan.
Only Chatterjee 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

Rangan Chatterjee

Walk at least 10,000 steps a daySome evidence
Strength training twice a weekStrong evidence
Short daily glute exercises (e.g. hip extensions), a couple of minutesPersonal habit
Five-minute home workout: five moves back to back, 20 s on / 40 s off for beginners or 40 s on / 20 s off for advanced, five roundsSome evidence
Swap any move that is too hard, painful or unsafeNote

Brad Stanfield

Cardio: 150 minutes of moderate or 75 minutes of vigorous activity a week. His template: two interval sessions and three brisk 30-minute walks.Strong evidence
Intervals: 4 rounds of 4 minutes hard and 3 minutes easy, after a 10-minute warm-up, twice a week and never on consecutive days.Strong evidence
Strength at least twice a week (4–5 if you can): 2–3 sets of 10–15 reps per exercise, stopping 1–2 reps short of failure, about 2 minutes' rest, with pushing, pulling and compound lifts.Strong evidence
Add power training as you age: heavier weights moved quickly.Some evidence
Zone 2 only if you have time beyond your vigorous minutes; he argues the evidence favours harder cardio for fitness.Note

Eating

Rangan Chatterjee

Eat within a 12-hour window (for example 8am to 8pm), leaving about 12 hours a day without foodSome evidence
Five portions of different vegetables every dayStrong evidence
Around eight glasses of water a dayPersonal habit
Eat at least one meal a day at a table, with no phone or device nearbyPersonal habit
No fixed protein target in the sources we checkedNote

Brad Stanfield

Protein about 1.2 g per kg of ideal body weight a day (check with your doctor if you have kidney disease).Some evidence
Favour plant protein over red meat and dairy.Some evidence
Salt (sodium) under 1,500 mg a day, water as the main drink, few sugary drinks including juice.Strong evidence
Two to three cups of coffee at most, early in the day.Personal habit

Supplements

Rangan Chatterjee

No specific guidance in what we reviewed.

Brad Stanfield

Creatine monohydrate 5 g a day.Strong evidence
Omega-3 (EPA and DHA) up to about 1 g a day; higher doses are linked to a higher risk of atrial fibrillation.Some evidence
Psyllium husk fibre, building up to about 5 g a day.Some evidence
A low-dose multivitamin and mineral.Some evidence
Trimethylglycine (TMG), hyaluronic acid, GlyNAC from 45, and a low-dose melatonin formula: on his personal list, with early evidence.Personal habit

Sleep & recovery

Rangan Chatterjee

A tech-free wind-down before bed, ideally about 90 minutesSome evidence
Set a cut-off for work email in the evening (e.g. 8–8:30pm)Personal habit
Avoid emotionally charged topics, such as money worries, late in the eveningPersonal habit
Get daylight or time in nature in the morning, even five minutes, to help set the body clockSome evidence

Brad Stanfield

7–9 hours, a regular schedule and about 30 minutes of morning daylight.Some evidence
Bedroom at about 18–20 °C and dark; no hard exercise in the 2 hours before bed; alcohol stops 4–6 hours before bed, ideally altogether.Personal habit

Stress & mind

Rangan Chatterjee

A daily stillness practice, starting with two minutes of meditationSome evidence
3-4-5 breathing: in for 3, hold for 4, out for 5, for about five minutesSome evidence
One full screen-free day a weekPersonal habit
Before bed, write down three things that went well and whySome evidence
Five minutes a day enjoying natureSome evidence

Brad Stanfield

No specific guidance in what we reviewed.

Weak spots to know

Rangan Chatterjee

The 4 pillar approach is broad, sensible lifestyle advice, but the evidence behind specific claims is mixed; for example, a large trial found a daily eating window added no significant weight loss on top of cutting calories.
Some targets are round rules of thumb rather than research-based numbers: the 10,000-step goal is higher than where the benefit levels off for people over 60 (about 6,000–8,000), and eight glasses of water a day is a convention, not a tested target.
He has commercial ties alongside his health advice: books, an app and a paid community, and since 2023 an advisory role with Levels, a glucose-monitoring company.

Brad Stanfield

He sells supplements through his own company, MicroVitamin, alongside his supplement reviews. His site says he discloses this.
Several items on his personal list (TMG, hyaluronic acid, GlyNAC, a melatonin formula) rest on small or early studies.
His cholesterol targets are stricter than general guidelines for people without heart disease, and his own page gives slightly different ApoB figures in different places.

Build a plan from Chatterjee, Stanfield 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 Chatterjee's style Plan in Stanfield's style Mix both

Questions

What is the main difference between Rangan Chatterjee and Brad Stanfield?

Their training split differs most in aerobic base (zone 2): Chatterjee about 50%, Stanfield about 30% (our estimate from their published routines). Chatterjee's signature habit is Relax · eat · move · sleep; Stanfield's is 4 × 4 intervals twice a week.

How much protein do Chatterjee and Stanfield recommend?

Chatterjee: No fixed target. Stanfield: ~1.2 g/kg ideal weight.

Whose advice has stronger evidence?

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

Do Chatterjee and Stanfield disagree?

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

Can I combine Chatterjee and Stanfield?

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: Rangan Chatterjee · Brad Stanfield. Reviewed October 2026.