Daily steps
From our Rangan Chatterjee profile
Chatterjee aims for 10,000+ steps a day; the Starretts set 8,000–10,000, with up to 12,000 as a stretch.
Compare experts › Rangan Chatterjee vs Kelly & Juliet Starrett
Rangan Chatterjee vs Kelly & Juliet Starrett
Rangan Chatterjee (doctor, former nhs gp) 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.
Words explained (6)
- 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.
- Loaded carry
- Walking while holding something heavy, like shopping bags or dumbbells.
- Mobility
- Moving your joints freely through their full range.
- Time-restricted eating
- Eating all your meals within a set window of the day, for example 8am to 6pm.
- Glucose
- Blood sugar.
At a glance
| Measure | Rangan Chatterjee | Kelly & Juliet Starrett |
|---|---|---|
| Background | Doctor, former NHS GP | Physical therapist; attorney & CEO |
| Training split | 30% strength · 50% aerobic · 15% intervals · 5% mobility | 10% strength · 30% aerobic · 0% intervals · 60% mobility |
| Signature habit | Relax · eat · move · sleep | 10 tests, 10 practices |
| Protein | No fixed target | 1.5–2.2 g per kg |
| Training style | Lifestyle | Mobility |
| Overall evidence | Solid | Solid |
| Following | Instagram 1.7M · YouTube 1.4M | YouTube 390K |
Training splits are our estimates from each expert’s published routine. Following checked October 2026.
The key differences
- Chatterjee puts more of the week into strength: about 30% against 10%.
- Chatterjee puts more of the week into aerobic base (zone 2): about 50% against 30%.
- Chatterjee puts more of the week into intervals: about 15% against 0%.
- The Starretts put more of the week into mobility and stability: about 60% against 5%.
- In plans in their style, both use 1-minute intervals for hard sessions.
- We rate the overall evidence behind both protocols as solid.
- Supplements that go into a plan: Chatterjee, none (food first); the Starretts, none (food first). Prescription items and personal stacks stay out of every plan.
- Both include their own mobility or movement routine.
Where they disagree
Protein
From our Rangan Chatterjee profile
Chatterjee gives no fixed protein target; the Starretts suggest roughly 1.5–2.2 g per kg of body weight.
Training emphasis
From our Rangan Chatterjee profile
Chatterjee mixes walking, twice-weekly strength and short home workouts; the Starretts' Built to Move plan deliberately focuses on mobility and leaves cardio and strength training out.
Training emphasis
From our Kelly & Juliet Starrett profile
The Starretts make mobility the base and leave out formal cardio and strength; Rangan Chatterjee includes strength twice a week and short high-intensity home workouts.
Protein
From our Kelly & Juliet Starrett profile
The Starretts suggest about 1.5–2.2 g per kg of body weight; Rangan Chatterjee does not set a protein target.
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
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
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
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
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
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
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
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
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.
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 Chatterjee, 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.
Questions
What is the main difference between Rangan Chatterjee and Kelly & Juliet Starrett?
Their training split differs most in mobility and stability: Chatterjee about 5%, the Starretts about 60% (our estimate from their published routines). Chatterjee's signature habit is Relax · eat · move · sleep; the Starretts' is 10 tests, 10 practices.
How much protein do Chatterjee and the Starretts recommend?
Chatterjee: No fixed target. The Starretts: 1.5–2.2 g per kg.
Whose advice has stronger evidence?
We rate the overall evidence behind both protocols as solid.
Do Chatterjee and the Starretts disagree?
Yes, on daily steps, protein, training emphasis. See "Where they disagree" on this page.
Can I combine Chatterjee 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: Rangan Chatterjee · Kelly & Juliet Starrett. Reviewed October 2026.