Knowledge
Magazine
-
Before You Try Peptides: What a Clinical Researcher Wants You to Know First
10 min read
-
Kayla Barnes-Lentz: The Woman Rewriting Female Longevity from the Inside Out
10 min read
-
Robert Lufkin, MD: The NYT Bestselling Author on Metabolic Health, Prevention, and What Your Doctor Isn’t Testing
11 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
By Category
By Goal
Knowledge
- →What is Longevity?
- →Improve diet
- →More focus
- →Look younger
- →Lose weight
- →Track biomarkers
- →Improve sleep
- →Build muscle
- →Increase cardio
- →Detect diseases
- →Recover faster
- →Relieve stress
Magazine
-
Before You Try Peptides: What a Clinical Researcher Wants You to Know First
10 min read
-
Kayla Barnes-Lentz: The Woman Rewriting Female Longevity from the Inside Out
10 min read
-
Robert Lufkin, MD: The NYT Bestselling Author on Metabolic Health, Prevention, and What Your Doctor Isn’t Testing
11 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
Heinrich Tessendorf
Level 1
Heinrich Tessendorf is the founder of AgeShift, offering personal training in Berlin (Prenzlauer Berg, Mitte) and online. He focuses on helping people stay strong, mobile, and pain-free well into their later decades. With a background in tech, pharma, and decentralized science, Heinrich combines scientific rigor with practical coaching to make exercise the foundation of healthspan. Most of his work is in-person, where movement remains the most powerful driver of long-term. He also writes about the science of longevity and guides clients through evidence-based training and recovery methods. Learn more at Age-Shift.com.
Supplements
My Routines
Check Oura Ring: I start the day by checking my Oura data to gauge recovery, readiness, and sleep quality - it helps guide how hard I'll train or whether I should focus on recovery.
Eat 1 Brazil Nut: For selenium and thyroid support.
Pour-Over Coffee (with Paper Filter): Paper filters reduce diterpenes like cafestol and kahweol, which can elevate LDL cholesterol.
Protein Shake: 40 g total protein from a mix of whey isolate, whey concentrate, and pea protein - covering a full amino acid profile and balanced digestion rate. I add:
5 g glutamine for gut lining support and muscle recovery
8 g creatine for strength, muscle volume, and cognitive performance
15 g collagen peptides (first serving of the day)
200 mg magnesium complex plus my regular morning stack (omega-3, vitamin D3 + K2, glycine, and others)
1 banana for potassium
Daily Nutrition Overview
Protein is consistent across the day - roughly 40 g per meal, four times daily.
Example:
Breakfast shake (40 g)
Lunch: ~200 g salmon (40 g protein)
Snack: Skyer yogurt with seeds
Dinner: Lean meat or fish with vegetables and olive oil
Total: ~160 g protein/day, evenly distributed to maintain muscle protein synthesis and metabolic stability.
Evening Routine & Supplements
In the evening, I take my second 15 g serving of collagen. Before bed, I eat one kiwi, which helps improve sleep onset and quality thanks to its serotonin and antioxidant content. My evening stack focuses on recovery and nervous system calm - typically including magnesium glycinate or threonate, glycine, and sometimes L-theanine or apigenin, depending on stress or sleep quality. The goal is to shift the body into a low-stress, parasympathetic state and support overnight tissue repair.
