Bio & Philosophy
Welcome! I am Richard Heck, a passionate advocate for healthy living.
My approach is inspired by longevity and fitness influencers like Bryan Johnson, Siim Land, and Mike Lustgarten. I focus on obtaining as much nutrition as possible from real food to minimize the need for supplements. I use Whoop to track and maximize sleep, ensuring optimal exercise performance while avoiding overtraining. Additionally, I run blood tests quarterly to monitor my health metrics and experiment with new approaches.
Overall Summary
- Diet: Focus on obtaining over 50% of my nutrition through a regimented diet plan. My goal is to eat enough healthy food to avoid cravings for junk food.
- Exercise: Focus on three days of intense training per week, with walking days in between.
- Sleep: Maintain consistent sleep and wake times, and monitor sleep performance closely.
Diet
- Pre-Breakfast:
- Collagen (20g)
- Cocoa (1/2 scoop)
- Cinnamon (1 tsp)
- Breakfast Shake:
- Frozen mixed dark berries (1 Cup)
- Whey protein scoop
- Parsley (1 Tbsp)
- Chia seeds (3 Tbsp)
- Frozen strawberries (10)
- Pumpkin seeds (1/8 cup)
- Kale (1.5 cups)
- Late Breakfast Snack:
- Green tea and pomegranate juice (5:1 ratio)
- Pistachios (1/8 cup)
- Lunch:
- Salmon (4oz)
- Avocado
- Garlic (2 cloves)
- Ginger
- Apple cider vinegar (1 Tbsp)
- Olive oil (1 Tbsp)
- Brazil nut (1)
- Dark chocolate (3g)
- Walnuts (1/8 cup)
- V8 juice - Low Sodium
- (Sat/Sun/Tues/Thurs) - Broccoli, cauliflower, carrots, shiitake mushrooms
- (Mon/Wed/Fri) - Sweet potato, egg (1)
- Afternoon Snack:
- Green tea and pomegranate juice (5:1 ratio)
- Dinner: Varies. Typical weekday dinner meals include chili, spaghetti, and chicken dishes. For Friday's and Saturday's I'm not as strict with my diet.
Supplements
- Vitamin D3 (5k IU) / K2
- Turmeric with piperine - Every other day
- Minoxidil - 5mg
- Statin (Rosuvastatin) - 10mg
- Melatonin - 300 micrograms
Exercise
- Boxing - 45 minutes (Monday) - Includes ~25 minutes of Zone 5 training
- Bryan Johnson workout (Wednesday) - Link to YouTube video
- Resistance training (Friday) - Followed by 30 minutes of Zone 2 walking
- Off days - 30 minutes of Zone 2 walking on the treadmill (10-degree incline)
- Daily morning routine:
- Treadmill: 5 minutes walking forward, 5 minutes walking backward while using Red Light Therapy Panel
- Inversion table: 1 minute
- 30 minutes of lower back exercises (preventative maintenance for lower back pain due to sitting at work)
Sleep
- Consistent sleep/wake times: 8:45 PM / 5:45 AM
- Use of a blindfold for better sleep
- Stop eating by 6:00 PM. If I have a big dinner or dessert, I'll walk for 10 minutes on the treadmill afterward to stabilize glucose and improve sleep scores (RHR/HRV).
Office Setup
- Kneeling chair
- Standing desk
Biomarker Info
Here are some key biomarkers related to my health routine:
