Exclusive | I’m a longevity doctor — these peptides, supplements and treatments make me 5 years younger

WEST HOLLYWOOD, CALIF. — Call it Tea-L-C.

Green tea is rich in antioxidants, especially catechins like EGCG, which can reduce the risk of chronic diseases by helping to protect against cellular damage.

Naturopathic doctor Sogol Ash, 31, calls green tea “one of the most underlooked factors in longevity — it’s easy, and it’s cheap, and you can do it every day.”

Ash told a large crowd at the LA-area Biohackers World conference last week that green tea is a key element of her personal biohacking plan. She advised audience members to get “organic, loose-leaf green tea, not from a cheap tea bag.”

As longevity director at ConciergeMD, Ash helps patients try to live longer, fuller lives by optimizing their hormone levels, metabolic function, heart health, immune response and scores of other biomarkers.

She revealed her own peptide and supplement regimen, diet and self-care practices — what she calls “non-negotiables” — from acupuncture to zinc. She said these tips and tricks have translated to a biological age of 26.

Restorative peptides

Ash has nagging injuries from a car crash about three years ago. She tried chiropractic care and acupuncture to no avail, so she developed a research-based peptide protocol for bodily wear and tear.

Peptides are essentially shorter versions of proteins — they are hot in the biohacking community because of their wide range of purported health and performance benefits.

For her part, Ash takes BPC-157 as a pill for gut health and as an injection to assist full-body repair.

The experimental peptide, found in stomach juice, has shown promise in hastening injury recovery.

Ash uses MOTS-c to support the function of her mitochondria, the powerhouses of cells, and thymosin beta-4 to aid damaged tissue.

Derived from the naturally occurring protein of the same name, thymosin beta-4 has demonstrated potential in wound healing.

And finally, Ash relies on topical GHK-Cu for skin regeneration.

The US Food and Drug Administration (FDA) approved the copper peptide for skincare products like creams and serums.

But the agency has not OK’d BPC-157, MOTS-c or thymosin beta-4 because of the lack of sufficient and comprehensive data confirming they are safe and effective for humans.

Peptide-based medications, like all drugs, must undergo extensive testing — though they are increasingly being used off-label. Ozempic is one notable example.

Peptides marketed as dietary supplements don’t face the same rigorous requirements.

“Probably what [the FDA] needs is just more trials and investigations on each individual [peptide] and what they can do, but knowing all the different [uses], that’s probably going to take a long time,” Ash told The Post while noting that she is simply testing these substances on herself.

Supportive supplements

Ash is an adviser for Niagen Bioscience, which sells products containing nicotinamide riboside (NR), a form of vitamin B3 that helps increase NAD+ levels.

NAD+ is a vital molecule for energy production and other essential cellular processes.

Ash takes Tru Niagen Pro 1,000 milligrams in the morning for NAD+ optimization.

Also in the a.m., she consumes methylated B-vitamins for energy and detox.

At night, she takes a “gentle” liver detox supplement, a binder designed to attach and remove toxins from the body and magnesium, a popular sleep supplement.

Par-tea all day

Ash favors an anti-inflammatory, Mediterranean-style diet and practices intermittent fasting, meaning that she abstains from eating for 12 to 18 hours at a time.

“Talk to your doctor about that, because that does need to be personalized, especially for women,” she advised.

She prepares green tea in the morning and matcha tea with collagen and colostrum powder in the afternoon.

She said this blend provides polyphenols, naturally occurring plant compounds that boast antioxidant properties, while supporting skin, joint, immune and gut health.

Self-care style

Ash starts her day with morning light and a contrast shower, which has been shown to relieve pain, boost the immune system and improve circulation.

“I like to alternate — a couple minutes hot, 30 seconds cold, and do it three times, especially if I’m really tired,” she shared. “If I don’t have as much time, I’ll just do in the morning a hot shower and end on freezing cold water for 30 seconds.”

She exercises in the afternoons, aligning the intensity and type of exercise with her menstrual cycle phase.

“If you’re doing the wrong workout at the wrong time, it can really affect your body,” Ash said.

Once a week, she relaxes in a red-light therapy bed or sauna to reduce inflammation and enjoys acupuncture or massage for “whole-body support.”

Twice a month, she does IV therapy with 1,000 mg of NR and vitamins C, B, zinc and glutathione to enhance mitochondrial function and protect against oxidative stress.

She also undergoes quarterly comprehensive lab work to monitor her health.

“I’m a busy person. I see a lot of patients. I’m taking on a lot,” Ash explained. “So these are some non-negotiables for me, that no matter how busy I am, I have to fit that in.”