Compare experts › Rangan Chatterjee vs Mark Hyman

Rangan Chatterjee vs Mark Hyman

Rangan Chatterjee (doctor, former nhs gp) 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 (8)
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.
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.
Glucose
Blood sugar.

At a glance

MeasureRangan ChatterjeeMark Hyman
BackgroundDoctor, former NHS GPPhysician, functional medicine
Training split30% strength · 50% aerobic · 15% intervals · 5% mobility30% strength · 25% aerobic · 30% intervals · 15% mobility
Signature habitRelax · eat · move · sleepPegan diet
ProteinNo fixed target30–50 g shake after training
Training styleLifestyleFood as medicine
Overall evidenceSolidMixed
FollowingInstagram 1.7M · YouTube 1.4MInstagram 3.8M · YouTube 1.5M

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 aerobic base (zone 2): about 50% against 25%.
  • Hyman puts more of the week into intervals: about 30% against 15%.
  • Hyman puts more of the week into mobility and stability: about 15% against 5%.
  • In plans in their style, both use 1-minute intervals for hard sessions.
  • We rate the evidence behind Chatterjee's protocol higher: solid, against mixed for Hyman.
  • Supplements that go into a plan: Chatterjee, none (food first); 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

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

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

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

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

Rangan Chatterjee

No specific guidance in what we reviewed.

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

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

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

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

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

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.

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 Chatterjee, 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 Chatterjee's stylePlan in Hyman's styleMix both

Questions

What is the main difference between Rangan Chatterjee and Mark Hyman?

Their training split differs most in aerobic base (zone 2): Chatterjee about 50%, Hyman about 25% (our estimate from their published routines). Chatterjee's signature habit is Relax · eat · move · sleep; Hyman's is Pegan diet.

How much protein do Chatterjee and Hyman recommend?

Chatterjee: No fixed target. Hyman: 30–50 g shake after training.

Whose advice has stronger evidence?

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

Do Chatterjee and Hyman disagree?

Not directly in what we reviewed. Their differences are in emphasis: chatterjee puts more of the week into aerobic base (zone 2): about 50% against 25%.

Can I combine Chatterjee 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: Rangan Chatterjee · Mark Hyman. Reviewed October 2026.