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
Morning Routine
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.
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.
