Balanced
Training split
- Signature
- Zone 2 + VO2 max
- Protein
- 1.6–2.2 g/kg
- Evidence
- Strong
- Strength 3–5 sessions a week
- Zone 2 about 3 hours a week
- VO2 max intervals 1–2 × a week (4–6 × 4 min)
The experts
Who do you want to follow?
17 core experts with complete methods, plus 19 specialists for single areas. Open a profile for each expert’s background, how they live, their full protocol area by area, the research behind it and where the evidence is thin.
Balanced
Training focus (our estimate)
- Signature
- Morning light
- Protein
- No fixed target
- Evidence
- Mixed
- 3 lifting days + 3 cardio days a week
- Outdoor light within an hour of waking
- Caffeine 90–120 min after waking (his habit)
All-rounder
Training focus (our estimate)
- Signature
- “3–5 rule” lifting
- Protein
- Daily total matters most
- Evidence
- Strong
- Strength: 3–5 exercises, sets and reps
- Muscle: 10+ hard sets per muscle a week
- Creatine 3–5 g a day
Muscle-first
Training focus (our estimate)
- Signature
- 30–50 g protein a meal
- Protein
- ~2.2 g per kg ideal weight
- Evidence
- Strong
- 30–50 g protein at your first and last meal
- Resistance training is non-negotiable
- About 2.5 g leucine per meal
Interval-heavy
Training focus (our estimate)
- Signature
- Sauna 4–7 × a week
- Protein
- ~1.6 g/kg
- Evidence
- Strong
- About 5 hours of exercise a week
- Recommends Norwegian 4 × 4 intervals
- Frequent sauna, citing Finnish studies
Numbers-first
Training focus (our estimate)
- Signature
- Tiered supplements
- Protein
- 1.6–2.2 g/kg
- Evidence
- Strong
- Track calories and protein; any food can fit
- Tier 1: creatine, whey protein, caffeine
- Adherence beats the perfect plan
Women 40+
Training split
- Signature
- Heavy lifts + sprints
- Protein
- ~2.2 g/kg
- Evidence
- Strong
- 3–4 heavy lifting sessions a week (6 reps or fewer)
- Sprints of 30 s or less, 1–2 × a week, plus jumps
- No fasted training
Women 40+
Training focus (our estimate)
- Signature
- Fibre 25 g+ a day
- Protein
- 80–120 g a day
- Evidence
- Strong
- Fibre at least 25 g a day, building up
- Strength training at least 2 × a week, plus walking
- Hormone therapy discussed with a doctor
Lifestyle
Training focus (our estimate)
- Signature
- Relax · eat · move · sleep
- Protein
- No fixed target
- Evidence
- Solid
- 12 hours a day without food
- Morning sunlight
- One screen-free day a week
Mobility
Training focus (our estimate)
- Signature
- 10 tests, 10 practices
- Protein
- 1.5–2.2 g per kg
- Evidence
- Solid
- 30 minutes sitting on the floor a day
- 8,000–10,000 steps a day (up to 12,000)
- Daily balance and deep-squat practice
Measure everything
Training focus (our estimate)
- Signature
- Sleep-first, measure everything
- Protein
- ~130 g a day
- Evidence
- Mixed
- About 150 min moderate cardio plus intervals a week
- Fixed early bedtime, screens off an hour before
- Vegetables, legumes, berries and olive oil daily
Morning rituals
Training focus (our estimate)
- Signature
- Sunlight, breathwork, cold
- Protein
- ~30 g soon after waking
- Evidence
- Mostly weak
- Morning daylight soon after waking
- Daily easy walk or movement
- Protein-rich breakfast, less processed food
Food as medicine
Training focus (our estimate)
- Signature
- Pegan diet
- Protein
- 30–50 g shake after training
- Evidence
- Mixed
- Strength 3–4 × a week
- Mostly plants, little sugar
- 7–8 h sleep, regular bedtime
Bones & joints
Training focus (our estimate)
- Signature
- Heavy 4 × 4 + daily jumps
- Protein
- 30 g+ at every meal
- Evidence
- Solid
- Heavy lifting twice a week (4 × 4 main lifts)
- About 20 jumps a day for bone
- At least 30 g protein at every meal
Guideline-first
Training focus (our estimate)
- Signature
- 4 × 4 intervals twice a week
- Protein
- ~1.2 g/kg ideal weight
- Evidence
- Strong
- Two 4 × 4 interval sessions a week plus brisk walks
- Strength 2+ times a week, 10–15 reps
- Creatine 5 g; omega-3 up to 1 g
Muscle-building
Training focus (our estimate)
- Signature
- 2 × 30 min, close to failure
- Protein
- No fixed target
- Evidence
- Solid
- Two 30-minute full-body sessions a week
- After 40: mostly 10–20 reps
- A planned easy week every 4–6 weeks
Fasting
Training focus (our estimate)
- Signature
- Fasting, less sugar
- Protein
- No fixed target
- Evidence
- Mostly weak
- Cut sugar and refined carbs
- No snacking; a shorter eating window
- 24-hour fasts 2–3 × a week (his clinic)
Followers on Instagram and subscribers on YouTube, rounded, checked October 2026 via Social Blade. A big following is not a sign of good evidence: see each expert’s evidence rating.
StrengthEasy cardioIntervalsMobility & stabilityTraining split is our estimate from each expert’s published advice and routine. Not affiliated with or endorsed by any expert shown.
The specialists
19 specialists, one area each
When you build your own mix, you can pick a specialist for one area, such as sleep, gut health or the brain. Each profile covers what they recommend, their signature method and how it fits your plan.
Training
Muscle, heart, intervals, mobility and flexibility.
Eating & lifestyle
Gut health, plants, blood sugar, fasting and the habits of long-lived people.
EatingTim SpectorGut microbiome and plant diversityEatingChris van TullekenUltra-processed food and healthEatingMichael GregerWhole-food plant-based eatingEatingValter LongoFasting-mimicking diet and longevity eatingEatingJessie InchauspéSimple habits to flatten blood-sugar spikesLifestyleDan BuettnerLifestyle habits of long-lived communitiesHealthy ageingEric TopolEvidence-based prevention of age-related disease
Sleep, stress & connection
Sleep, insomnia, stress and relationships.
Brain health
Exercise and the brain, the women's brain, and dementia prevention.