Featured Longevity Protocol: Dr. Emrani

Dr. Afshine Emrani, MD, FACC is a Board Certified Cardiologist and internist who focuses on preventative health.

Below highlights his Honest Longevity Protocol, which outlines proven research and recommendations to promote a long and healthy life.

You can read the original piece here.

Below lists Dr. Emrani’s 3 Tiers and Other Important Lifestyle Considerations.

Dr. Afshine Emrani, MD, FACC graduated from the University of California San Diego School of Medicine and completed his residency at Kaiser Permanente Southern California in Los Angeles.

Tier 1: Foundations: If you do nothing else, do these.

Tier 1: The Foundation

  • Sleep 7-9 hours.

  • Keep your hemoglobin A1C in the low-normal range.

  • Maintain muscle mass.

    • Strength train 3-5 times a week.

    • Eat 0.7-1g of protein per pound of ideal body weight.

  • Know important vitals including:

    • blood pressure

    • lipid panel

    • Hemoglobin A1C and fasting insulin

    • hs-CRP (inflammation)

    • coronary artery calcium score

  • Refrain from smoking and drinking.

Tier 2: Strong Additions — Good Evidence, Worth Discussing With Your Doctor

Tier 2: Strong Additions

  • Nattokinase

    • For those with soft arterial plaque

  • GLP-1 receptor agonists

    • show cardiovascular and neurological benefits

  • Vitamin D3 + K2

    • D3: supports immunity, bone and mood

    • K2: directs calcium into bone instead of the artery wall.

  • Glycine

    • 3-5 grams at night can improve sleep and potentially expand lifespan.

  • Niacin (Vitamin B3)

    • Helps to lower Lp(a)

  • Omega-3s, Magnesium, CoQ10

    • Omega-3s - anti-inflammatory support and triglyceride control.

    • Magnesium - improves sleep and blood pressure

    • CoQ10 - if you take a statin

Tier 3: The “Biohacker” Territory: Interesting, Unsettled, Use With Eyes Open

Tier 3: The “Biohacker” Territory

  • NMN and NAD+ precursors

    • restoring these molecules has shown to produce rejuvenation in animal models.

  • Resveratrol

    • a polyphenol antioxidant

  • Peptides (CJC-1295, BPC-157, SS-31, MOTS-c, Sermorelin, DSIP)

    • Note: these should be prescribed and monitored by a physician

  • Senolytics, exosomes, stem cell therapies

    • These are an exciting frontier in medicine.

  • Metformin

    • Can potentially extend lifespan in metabolically healthy individuals, and can address metabolic syndrome.

Other Important Lifestyle Recommendations

Optimism adds about a decade and a half of quality.

Connection is cardiovascular - The Harvard Study of Adult Development found that the best predictor of who would live long and happily was the depth of close relationships at age 50.

Meaning is medicine - find meaning and reason for living.

Gratitude requires the body - research has shown lower resting blood pressure, lower inflammation, and better sleep in those who practice gratitude consistently.