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Vonda Wright vs Brad Stanfield

Vonda Wright (orthopaedic surgeon) 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 (11)

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.
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.

At a glance

Measure	Vonda Wright	Brad Stanfield
Background	Orthopaedic surgeon	General practitioner (GP)
Training split	40% strength · 45% aerobic · 10% intervals · 5% mobility	40% strength · 30% aerobic · 25% intervals · 5% mobility
Signature habit	Heavy 4 × 4 + daily jumps	4 × 4 intervals twice a week
Protein	30 g+ at every meal	~1.2 g/kg ideal weight
Training style	Bones & joints	Guideline-first
Overall evidence	Solid	Strong
Following	Instagram 1.7M	YouTube 364K

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

The key differences

Wright puts more of the week into aerobic base (zone 2): about 45% against 30%.
Stanfield puts more of the week into intervals: about 25% against 10%.
In plans in their style, Wright's hard sessions are short sprints; Stanfield's are 4-minute intervals (Norwegian 4 × 4).
We rate the evidence behind Stanfield's protocol higher: strong, against solid for Wright.
Supplements that go into a plan: Wright, creatine monohydrate; Stanfield, creatine monohydrate, omega-3, psyllium husk. Prescription items and personal stacks stay out of every plan.
Neither has a separate mobility routine; plans add 10 minutes a day of basics.

Protocols side by side

Each line is rated for the evidence behind it. “Doctor only” items never go into a plan.

Training

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

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

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

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

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

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

Vonda Wright

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

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

Weak spots to know

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.

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 Wright, 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 Wright's style Plan in Stanfield's style Mix both

Questions

What is the main difference between Vonda Wright and Brad Stanfield?

Their training split differs most in aerobic base (zone 2): Wright about 45%, Stanfield about 30% (our estimate from their published routines). Wright's signature habit is Heavy 4 × 4 + daily jumps; Stanfield's is 4 × 4 intervals twice a week.

How much protein do Wright and Stanfield recommend?

Wright: 30 g+ at every meal. 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 Wright.

Do Wright and Stanfield disagree?

Not directly in what we reviewed. Their differences are in emphasis: wright puts more of the week into aerobic base (zone 2): about 45% against 30%.

Can I combine Wright 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: Vonda Wright · Brad Stanfield. Reviewed October 2026.