Andre Heeg, MD

MD, DDS | BCG Managing Director & Partner
Redefining executive health.
Founder, The Upward ARC

[Andre Heeg, MD @andre_heeg]

Looking healthy and being healthy are different things, and a green score on a tracker only ever tells you about the first one.

[Andre Heeg, MD @andre_heeg]

Which of these would you have called "healthy" a few years ago, and don't anymore: a packed calendar, a supplement shelf, or a tracker full of green scores?

[Andre Heeg, MD @andre_heeg]

The most reliable health marker most people ignore is boring: whether you sleep well and actually recover. It doesn't show up on a dashboard, and it's not for sale.

[Andre Heeg, MD @andre_heeg]

“Brain fog” describes a real cognitive experience with several possible causes.

Poor sleep, medication, illness, mood, pain, irregular meals, dehydration and sustained cognitive load can contribute. Direct research remains limited, and validated ways to measure the symptom are still developing.

Establish the pattern. Record when it began, what changed, the time of day and any other symptoms.

Persistent, sudden or function-limiting symptoms deserve proper assessment.

[Andre Heeg, MD @andre_heeg]

@drgurner Plateaus can be frustrating because the effort is still there while progress becomes harder to see. Consistency often matters most during those stretches.

[Andre Heeg, MD @andre_heeg]

@tferriss Tracking can make habits much easier to see clearly. Once you see the pattern, it becomes easier to know what to change.

[Andre Heeg, MD @andre_heeg]

@gregogallagher Sometimes a few easier days are exactly what the body needs. Recovery is part of the training, not time away from it.

[Andre Heeg, MD @andre_heeg]

@emonuxui They’re the kind of investments that compound quietly over years. Keeping them in your life is where the work is.

[Andre Heeg, MD @andre_heeg]

Longevity is shaped by a lot more than what ends up on the plate. Keeping an eye on cardiovascular fitness, strength, sleep and the people around you gives you plenty to work on over time.

[Andre Heeg, MD @andre_heeg]

@Moveandstretch Having a reason to stay engaged with life gives longevity a different kind of meaning.

[Andre Heeg, MD @andre_heeg]

@DietDrsayajirao A simple routine is easier to carry for years. Daily movement, strength work and consistent sleep give you a solid foundation.

[Andre Heeg, MD @andre_heeg]

@DrKristieLeong A short walk can be a useful reset when attention starts to drift. I like that it asks very little of you before getting back to whatever needs your focus.

[Andre Heeg, MD @andre_heeg]

@Markmanson Sleep and a walk are easy to underestimate because they sound so ordinary. Both are worth protecting when life gets busy.

[Andre Heeg, MD @andre_heeg]

@foundmyfitness Five minutes is an interestingly small dose. If effects like these hold up across larger studies, it could make the biology of brief meditation much easier to study.

[Andre Heeg, MD @andre_heeg]

@smithhmackenzie Tracking can be useful when you’re trying to understand what’s happening over time. It gives you something concrete to work with and can make patterns easier to spot.

[Andre Heeg, MD @andre_heeg]

Wake time, morning light, caffeine and evening light shape sleep across the day.

A systematic review found that brighter morning light was linked with earlier sleep timing. Brighter evening light tended to shift sleep later. Caffeine also changes sleep, with effects that vary by dose, timing and individual sensitivity.

Audit 4 inputs:

• consistency of wake time
• outdoor light after waking
• final caffeine dose and time
• evening light exposure

[Andre Heeg, MD @andre_heeg]

@LoriShemek Olive oil has a surprisingly strong evidence base for something so simple. Making it a regular part of meals doesn’t require much effort.

[Andre Heeg, MD @andre_heeg]

@_AshleyRichmond The basics matter because they can stay with you for decades. Building them into ordinary life is where much of the work happens.

[Andre Heeg, MD @andre_heeg]

@russellbrunson Small actions have a way of creating options over time. The useful ones are usually simple enough to repeat.

[Andre Heeg, MD @andre_heeg]

@stijnnoorman Clarity makes discipline much easier. When you know what deserves your attention, there are fewer decisions to keep making along the way.