Balanced
Peter Attia
Physician
Training split
- Signature
- Zone 2 + VO2 max
- Protein
- 1.6–2 g/kg
- Evidence
- Strong
Key points of the protocol
- Strength 3 × 45–60 min a week
- Zone 2 about 3 hours a week
- One VO2 max session a week (4 × 4 min)
For adults who want to stay strong for life
The experts’ methods, made personal.
See what leading health experts actually do for training, eating, sleep and recovery. Follow one, mix several, or let us choose for your goal. Then get a plan that fits your body and your week.
The experts
Who do you want to follow?
Each card shows how an expert splits their training time, their signature habit and how strong the evidence is. Open a card for the key points of their protocol.
Strength-first
Andrew Huberman
Neuroscientist
Training split
- Signature
- Morning light
- Protein
- No fixed target
- Evidence
- Strong (some supplements thin)
Key points of the protocol
- 3 lifting days + 3 cardio days a week
- Outdoor light within an hour of waking
- Caffeine 90–120 min after waking
Strength-first
Andy Galpin
Exercise physiologist
Training split
- Signature
- “3–5 rule” lifting
- Protein
- ~1 g per lb
- Evidence
- Strong
Key points of the protocol
- Strength: 3–5 sets of 3–5 reps
- Muscle: 10+ hard sets per muscle a week
- Creatine about 5 g a day
Muscle-first
Gabrielle Lyon
Physician
Training focus (our estimate)
- Signature
- 30–50 g protein a meal
- Protein
- ~1 g per lb ideal weight
- Evidence
- Strong
Key points of the protocol
- 30–50 g protein at each of 3 meals
- Resistance training is non-negotiable
- Leucine 2.5–3 g per meal
Interval-heavy
Rhonda Patrick
Biomedical scientist
Training split
- Signature
- Sauna 4–7 × a week
- Protein
- High
- Evidence
- Strong
Key points of the protocol
- About 5 hours of vigorous training a week
- Norwegian 4 × 4 intervals
- Frequent sauna, citing Finnish studies
Numbers-first
Layne Norton
Nutrition scientist
Training focus (our estimate)
- Signature
- Tiered supplements
- Protein
- 1.6–2.2 g/kg
- Evidence
- Strong
Key points of the protocol
- Track calories and protein; any food can fit
- Tier 1: creatine, whey protein, caffeine
- Adherence beats the perfect plan
Women 40+
Stacy Sims
Exercise physiologist
Training split
- Signature
- Heavy lifts + sprints
- Protein
- ~1–1.1 g per lb
- Evidence
- Strong
Key points of the protocol
- 3 heavy lifting sessions a week (6 reps or fewer)
- 1–2 short sprint sessions and jumps
- No fasted training
Women 40+
Mary Claire Haver
Physician, OB-GYN
Training focus (our estimate)
- Signature
- Fibre 25–35 g a day
- Protein
- 80–120 g a day
- Evidence
- Strong
Key points of the protocol
- Fibre 25–35 g a day
- Strength training 3–4 times a week
- Hormone therapy discussed with a doctor
Lifestyle
Rangan Chatterjee
Physician, GP
Training focus (our estimate)
- Signature
- Relax · eat · move · sleep
- Protein
- No fixed target
- Evidence
- Solid
Key points of the protocol
- 12 hours a day without food
- Morning sunlight
- One screen-free day a week
Mobility
Kelly & Juliet Starrett
Physical therapist; co-author
Training focus (our estimate)
- Signature
- 10 self-tests
- Protein
- 0.7–1 g per lb
- Evidence
- Solid
Key points of the protocol
- 30 minutes sitting on the floor a day
- 8,000–12,000 steps a day
- Daily balance and deep-squat practice
StrengthAerobic baseIntervalsMobilityTraining split is our estimate from each expert’s published routine. 19 more specialists in sleep, brain health, mobility and eating join at launch. Not affiliated with or endorsed by any expert shown.
How it works
Three ways to build your plan
Follow one expert
Live like Attia, Sims or Galpin. We keep their balance and methods and fit them to your age, time and health.
Build your own mix
Pick one expert per area: one for training, one for eating, one for sleep. Set your own balance of strength, cardio and sauna.
Easiest start
Choose for me
Tell us your goal and your time. We choose the best-supported approach and explain every choice.
1
Test
Five short self-tests at home set your starting level.
2
Plan
A week-by-week plan in your own calendar slots, on screen and on paper.
3
Retest
Every 4 weeks you see what moved. Your tracker shows the days in between.
Free self-test
How strong are your legs for your age?
The 30-second chair stand is a standard test of leg strength used with adults over 60. It takes one chair and half a minute.
How to do it
- Use a firm chair without arms, about 43 cm high, with its back against a wall.
- Sit in the middle, feet flat, arms crossed over your chest.
- Stand up fully and sit back down as many times as you can in 30 seconds.
- Count full stands. If you are more than halfway up at 30 seconds, count it.
Stop if you feel pain, dizziness or shortness of breath. Skip the test if you have been told to avoid exercise.
Why trust us
We gather the evidence. You stay in charge.
We are not the experts. We gather what leading experts recommend, show you the evidence behind it, and build it into a plan that fits your life. As new research arrives, your plan moves with it.
- Sources on every lineEach number links to the expert’s own book, podcast or paper, with a review date.
- Honest about weak spotsEvery expert page says where the evidence is thin or contested.
- Safety rules checked by professionalsA short health screen adapts your plan. Our rules are reviewed by [DOCTOR NAME] and [PHYSIOTHERAPIST NAME].
- Nothing to sell but the planNo ads, no supplement or device affiliate links.
Early access
Early access opens soon
We’re putting the finishing touches on the first plans. Early access opens shortly, with a founding-member price for the first people on the list. Check back soon.