1 of 42

BEYOND 100: THE MEN’S HEALTH BLUEPRINT FOR STRENGTH, VITALITY, AND LONGEVITY

Dr. Daniel Oberlin, MD

Men’s Healthy Expert, Urologic Oncologist

Golden Gate Urology

2 of 42

THE PASSIVE MODEL TO MEN’S HEALTH DOESN’T WORK

3 of 42

“MEN AREN’T DYING TOO EARLY… WE’RE AGING TOO FAST”

4 of 42

“THE NEW BLUEPRINT FOR MEN’S HEALTH”

CUTTING EDGE RESEARCH:

Muscle · Metabolism · Hormones · Sleep & Stress

“Your body doesn’t grow old—it forgets how to be young”

5 of 42

WHY TRUST ME? WHO IS DR OBERLIN?

Training:

Undergrad:

Med School:

Residency:

Fellowship, urologic oncology:

6 of 42

MY PRACTICE

over 3000 patients age 18-105
High volume robotic urologic surgeon
90% are men; Prostate cancer, kidney cancer, bladder cancer

Passion for men’s health and longevity

7 of 42

OUTLINE

4 Pillars of Men’s Health

Secrets of Preventative Medicine

Latest Longevity medications

Comprehensive List of the Best Supplements to consider

8 of 42

THE LONGEVITY MODEL

Pillar 1: Muscle and mobility�Pillar 2: Metabolic mastery�Pillar 3: Hormone optimization�Pillar 4: Sleep and stress control

9 of 42

HEALTH IS NOT SO DIFFERENT FROM GOLF!

AMATEUR

ELITE

PRO

SWING YOUR SWING!

NOT everyone has the same instruction manual in life. What works for one person may not work for you!

10 of 42

PILLAR 1: MUSCLE & MOBILITY

Muscle is one of the strongest predictor of male surviva
Stronger men live longer
Men with weak grip strength die sooner
This is not vanity
This is lifespan

11 of 42

MUSCLE AND MOBILITY: AMATEUR

If you’re starting from scratch, here’s what I want:

Lift twice a week. Don’t overthink it.�Walk 8–10,000 steps daily�Get ½-1 gram of protein per pound of ideal body weight�Five to ten minutes of stretching—hips, back, and ankles

This alone will change your trajectory!

12 of 42

TIER 2: PRO — STRUCTURED, MEASURABLE PROGRESS

• Develop a dedicated strength program�• Progressive overload weekly or biweekly

Build your VO2 max with CARDIO
Take creatine—3-5 grams a day after work-outs
Tracking: body composition on DEXA

Don’t chase soreness. Chase consistency.”

because cardiorespiratory fitness predicts longevity

**“At the pro level, the goal is to move from general fitness to strategic performance.

First: follow a periodized strength program. That means your training is structured into phases—hypertrophy, strength, deloads—so you’re not guessing. Men who train randomly get random results.

Second: apply progressive overload. You don’t need to go heavier every session, but you should nudge your intensity, reps, or volume upward every week or two. That slow, steady progression is what drives long-term strength and muscle retention.

Third: build your VO₂ max. Cardiorespiratory fitness is one of the most powerful predictors of longevity—on par with not smoking. It is almost impossible to die of cardiovascular disease if your VO₂ max is in the top quartile for your age.

Fourth: take creatine—five grams a day. It’s one of the most studied, safest, and most effective supplements in all of sports science. It improves strength, power, recovery, and even cognition in some studies.

And finally: track body composition with a DEXA, not a scale. Weight tells you almost nothing. DEXA gives you fat mass, lean mass, visceral fat, and the real trajectory of your health.

This is where men start to see major shifts in strength, energy, and metabolic health.”**

13 of 42

TIER 3: ELITE — ADVANCED LONGEVITY ENHANCERS

Advanced peptides (BPC-157, TB-500) for injury recovery
Use deliberate cold exposure to drive mitochondrial adaptation
Fringe: Sermorelin peptide injections

**“At the elite level, we move past standard training and nutrition into targeted, high-yield interventions that meaningfully shift biological age.

First: peptides. Compounds like BPC-157 or TB-500 can accelerate tissue repair, improve tendon and ligament healing, and support recovery. These are not miracle drugs, but when used correctly they help men train harder, recover faster, and stay injury-free.

Second: blood-flow restriction training. This allows you to build strength and muscle using very light loads. It’s one of the most effective techniques for men over 40—especially for preserving muscle around the joints while minimizing wear and tear.

Third: deliberate environmental stressors—cold exposure and red-light therapy. Cold trains the nervous system and boosts norepinephrine. Red-light therapy may support mitochondrial efficiency and tissue recovery. These are subtle levers, but they add up.

And finally: objective testing. VO₂ max testing tells you exactly where your aerobic engine stands, and DEXA lets you track visceral fat and true lean mass. Guessing is gone at the elite level—you’re driving your program with data.

This tier is about precision. This is how you stop aging passively and start engineering it.”**

BPC-157

What it is: A synthetic peptide derived from a protein found in stomach acid.

How it may work: Studies in animal models suggest it may accelerate healing of muscles, tendons, and ligaments, while also reducing inflammation and aiding the nervous system and gut.

Common uses: Targeted healing for single injuries, such as to a specific joint or tendon.

TB-500

What it is: A synthetic version of the naturally occurring peptide Thymosin Beta-4.

How it may work: It is thought to encourage cell migration and the formation of new blood vessels, which aids in wound healing and tissue repair.

Common uses: Healing multiple injury sites, systemic inflammation, or post-surgical recovery.

6) Patient-friendly schedules you can hand out

“Starter month” (conservative)

Week 1: NAD⁺ 250–500 mg IV ×2 sessions; Glutathione 600–1200 mg IV once.

Weeks 2–4: NAD⁺ 250–500 mg IV weekly; Glutathione 600–1200 mg IV weekly.

Reassess energy, sleep, HRV, training quality; continue monthly if meaningful benefit and no adverse effects.

14 of 42

SERMORELIN PEPTIDE

human growth hormone (HGH) levels decline by up to 15%¹ per decade
metabolism and muscle tone to recovery and sleep quality
stimulating natural HGH production
restore and preserve lean muscle mass as we age, which may help encourage a multitude of health benefits

15 of 42

PILLAR 2: METABOLIC MASTERY

Metabolism is the engine that runs your entire body. And the moment insulin starts to become resistant — which happens to most men in their 40s and 50s — the whole system begins to break down.

Insulin resistance isn’t just a ‘blood sugar’ issue. It silently accelerates almost everything we want to avoid:�Heart disease.�Dementia.�Erectile dysfunction.�Low testosterone.�Weight gain.�And faster aging.

Most guys chalk these things up to ‘getting older,’ but they’re often just the downstream effects of insulin not working properly.

The good news is insulin is incredibly responsive. When you start training consistently, eating more protein, adding muscle, and managing stress, you can reverse insulin resistance faster than almost any other condition.

If you fix insulin, you don’t just improve your numbers — you slow down the aging process itself.”**

16 of 42

METABOLISM: AMATEUR

Eat whole foods
Prioritize vegetables, protein over carbs
Stop eating three hours before bed
Ten thousand steps a day
Reduce alcohol intake
This alone will reverse early metabolic drift!

17 of 42

METABOLISM: PRO

Do Zone 2 training for 60–90 minutes a week�Intermittent fasting when it supports your lifestyle�-Wear a continuous glucose monitor for 30 days to learn your triggers
ApoB and LDL with precision�Add supplements like omega-3s, berberine, and magnesium
This is targeted metabolic optimization!

18 of 42

METABOLISM: ELITE

Metformin to improve insulin sensitivity and inflammatory markers. Shown to increase life expectancy
GLP-1 agonists for visceral fat reduction in the right patient
NAD⁺ boosters such as NMN or NR to support mitochondrial aging
Periodic extended fasting for autophagy

19 of 42

PERIODIC EXTENDED FASTING

✅ Cellular Reset�🔥 Visceral Fat ↓�💪 Muscle Sparing�🧬 Autophagy & Longevity�📦 ProLon: Easiest, Most Studied

“Extended fasting is one of the most reliable ways to reset your metabolism and activate cellular repair pathways. When you drop your caloric intake for several days, your body shifts gears into autophagy—basically a clean-up mode where damaged cells and dysfunctional proteins get recycled. That’s a major driver of longevity benefits.

The challenge has always been that water fasting is miserable, unpredictable, and comes with a much higher risk of muscle loss.

That’s why I prefer a fasting-mimicking approach, and the company with the strongest data behind it is ProLon. It’s been extensively studied in clinical settings, and the protocol is designed to trigger the same metabolic pathways as fasting without the same crash in energy or lean mass.

Patients consistently see improvements in inflammation, insulin sensitivity, and visceral fat, and it’s one of the only fasting methods shown to preserve muscle tissue instead of burning it.

20 of 42

THE HOTTEST DRUG IN AMERICA: OZEMPIC

21 of 42

WHY TAKE THEM?�BEYOND WEIGHT LOSS

22 of 42

PILLAR 3: HORMONE OPTIMIZATION

Testosterone controls energy, mood, fat distribution, sex drive, muscle, and motivation. Decline starts in your mid-30s
Hormones Drive Vitality

23 of 42

HORMONES: AMATEUR

-Fix sleep
-Lose visceral fat—belly fat
converts testosterone to estrogen
-Reduce alcohol
-Strength train consistently�Get sunlight or vitamin D

24 of 42

HORMONES: PRO LEVEL

-Full hormone panel: total T, free T, SHBG, estradiol, DHEA, LH/FSH
-Treat sleep apnea aggressively
-Consider TRT if appropriate
-Approach your hormones with a professional that wants to see you succeed, not chase a number

“When we talk about optimizing hormones, the first step is getting the right labs. Not just total testosterone. You need the full panel: total T, free T, SHBG, estradiol, DHEA, and LH/FSH. That gives you the actual roadmap. It tells you if the issue is production, conversion, binding, or signaling.

Second, fix sleep apnea. Nothing suppresses testosterone faster than untreated apnea. Men come in thinking they need medication, but when we treat their airway, their hormones rebound on their own.

Third, if it’s clinically appropriate, testosterone therapy can be life-changing. The goal is not to chase bodybuilder numbers. The goal is to restore physiology, improve energy, libido, body composition, and metabolic health in a safe, controlled way.

And finally, pay attention to estradiol. You don’t want to drive it to zero. Men need estradiol for mood, libido, brain health, and vascular protection. Balance it—don’t crush it.

When you approach hormones with this kind of structure and precision, you get results that last and you avoid the mistakes that create long-term problems.”

25 of 42

HORMONES: ELITE

Use peptides like kisspeptin or HCG analogs to stimulate endogenous production�• Use PT-141 for libido and sexual arousal pathways�• Enclomiphene or clomiphene for men who want fertility preserved�• Rapamycin for longevity

�This tier requires expertise and precision! Not DIY

“On the advanced tier, we’re targeting upstream signals and cellular pathways—not just replacing hormones.

First, for hypothalamic–pituitary signaling, peptides like kisspeptin or hCG analogs can stimulate endogenous testosterone production when the axis is intact. They’re useful for men who want to preserve testicular function.

For sexual function specifically, PT-141 acts centrally on melanocortin receptors—different from PDE5 inhibitors—so it can improve desire and arousal even when vascular meds haven’t helped

If fertility is a priority, avoid suppressing the axis: use enclomiphene or clomiphene to raise LH/FSH and testosterone while maintaining sperm production.

For cellular aging pathways, rapamycin modulates mTOR; it’s investigational in longevity contexts and requires careful selection, low-dose protocols, and monitoring for lipids, mucositis, and infection risk.

Finally, consider mitochondrial ‘stacking’—targeted use of DHEA or pregnenolone—only when labs and symptoms indicate adrenal or neurosteroid support.

This tier isn’t DIY. It demands clear indications, baselines, and follow-up labs—plus informed consent and specialist oversight to balance benefits with risk.”

26 of 42

PILLAR 4: SLEEP & STRESS

Sleep is the foundation. Miss sleep and testosterone drops, insulin rises, cravings increase, injury risk spikes, and your longevity collapses!
Metabolic and Mental Stress need to be managed!

27 of 42

SLEEP/STRESS: AMATEUR

• Aim for seven to eight hours�• Keep your room dark and cool�• Ditch screens one hour before bed�• Avoid alcohol before bedtime

Break the sleep-stress cycle!�• Magnesium glycinate 200–400 mg nightly
Melatonin 1-5mg nightly

28 of 42

SLEEP/STRESS: PRO

• Use sleep tracking (Oura, Whoop)�• Practice Cognitive Behavioral Therapy for Insomnia (CBT) if you struggle with sleep�• Daily breathwork, meditation, or mindful transitions�• Align caffeine with your chronotype�• Maintain consistent wake times—even on weekends

“Sleep is the foundation for everything else we’re talking about tonight. If your sleep is off, your hormones are off, your recovery is off, your metabolism is off, and your decision-making is worse.

So here’s the playbook.

First, track your sleep. Oura, Whoop—whatever you’ll actually wear. You can’t improve what you don’t measure.

Second, if you struggle with insomnia or broken sleep, CBT-I works. It’s the gold standard. Simple techniques that retrain your brain and rebuild sleep drive.

Third, build a daily regulation habit. Breathwork, meditation, or even short mindful transitions between work and home. These lower baseline cortisol, which directly improves sleep quality.

Next, caffeine timing. Match it to your chronotype. Don’t fight your biology. Early types need earlier caffeine. Late types push it back. The wrong timing crushes deep sleep.

And finally, keep wake times consistent, even on weekends. If you drift by two or three hours, your sleep architecture gets wrecked for days.

When you dial in these five habits, your sleep improves fast. And when sleep improves, every other metric follows.”

29 of 42

SLEEP/STRESS: ELITE

Glutathione or NAC to manage oxidative stress
Phosphatidylserine for cortisol regulation�• Adopt sauna protocols—four to seven sessions weekly reduce cardiovascular risk
Consider cold therapy to boost mood/energy�• Consider psychedelic-assisted therapy in legal settings for chronic stress, trauma, or burnout

First, glutathione or NAC. Both support your antioxidant systems and help manage oxidative stress from training, poor sleep, or high workloads. Think of it as reducing the background noise your cells are dealing with.

Next, phosphatidylserine. This isn’t hype. It has evidence for lowering evening cortisol, which improves sleep onset and recovery. For guys who run hot and wired, this can make a real difference.

Then we get into environmental hormesis. Sauna is one of the strongest. Four to seven sessions a week have documented reductions in cardiovascular events. It improves endothelial function, blood pressure, and recovery. It’s one of the simplest longevity tools you can add.

On the other side of the temperature spectrum, cold therapy. Even brief exposures boost mood, focus, and perceived energy. It is not a cure-all, but it reliably shifts neurotransmitters in a way a lot of men feel immediately.

And for those carrying heavy stress loads, trauma, or burnout, there are now legal, supervised psychedelic-assisted therapy options in certain settings. These can create profound psychological shifts when done safely and professionally. It is not a DIY approach, but for the right person, it can be transformative.

The theme here is deliberate stress—controlled inputs that build resilience instead of wearing you down.”

30 of 42

FIRE AND ICE: ROLE OF ICE PLUNGE AND SAUNA

Cold exposure�• Improves mood�• Increases brown fat activation�• Builds resilience
Heat/sauna�• Cardiovascular benefits�• Lower all-cause mortality in large Finnish datasets

31 of 42

4 Pillars of Men’s Health

Secrets of Preventative Medicine

Latest Longevity medications

Comprehensive List of the Best Supplements to consider

32 of 42

PREVENTION: AMATEUR

• Annual labs�• PSA screening�• Colonoscopy at recommended age

Cardiac CT calcium scoring
Basic vitals and blood pressure

33 of 42

PREVENTION: PRO, ELITE

Carotid ultrasound�• Sleep apnea testing�• Hormone panels�• DEXA scans

• Whole-body MRI technologies for early cancer detection�• Genetic risk panels�• Epigenetic aging clocks�• Liquid biopsy cancer screening as the science matures

When we talk about proactive men’s health, we are no longer limited to basic labs and annual exams.�We now have access to technologies that let us see disease long before it becomes symptomatic.

First is whole-body MRI, which gives us a radiation-free look at tumors, organ health, vascular abnormalities, and musculoskeletal degeneration. This is one of the strongest tools we have today for early cancer detection in otherwise healthy men.

Next are genetic risk panels. These help us identify inherited risks for things like prostate cancer, colon cancer, cardiac disease, and metabolic disorders. They let us tailor screening intensity based on actual genetic vulnerability instead of guesswork.

We also use epigenetic aging clocks, which measure the biologic impact of lifestyle, stress, sleep, hormones, and inflammation. This helps us understand whether a man is aging faster or slower than expected—and which interventions will make the biggest impact.

And finally, liquid biopsy technologies. They’re not ready as a standalone screening tool yet, but the science is maturing quickly. These tests will eventually give us the ability to detect tumor DNA in the bloodstream before imaging can see anything.

Taken together, these tools shift us from reactive medicine to precision early detection, and that’s what moves the needle for longevity.”

34 of 42

WHOLE BODY MRI

Detects silent, actionable disease early
Zero radiation
Superior soft-tissue resolution
Multiple categories of Risk identification
Evidence is building
Creates accountability and change

Why Whole-Body MRI Screening Deserves a Place in Modern Men’s Health

1. Detects Silent, Actionable Disease Early�Most life-threatening conditions in men develop quietly for years.�Whole-body MRI can identify tumors, vascular abnormalities, organ pathology, and musculoskeletal degeneration before symptoms appear, when intervention is most effective.

2. Zero Radiation Exposure�Unlike CT or PET imaging, MRI is radiation-free, making it suitable for periodic surveillance in otherwise healthy men.

3. Superior Soft-Tissue Resolution�MRI is the best modality for early detection of soft-tissue and solid-organ abnormalities, outperforming ultrasound and CT in many pre-symptomatic cancers.

4. Identifies Multiple Categories of Risk�One scan can reveal issues across systems:�• oncology (early tumors)�• cardiometabolic (fatty liver, visceral adiposity)�• spine and joint degeneration�• vascular abnormalities�• organ cysts or structural changes

This gives men a baseline map of their health trajectory.

5. Aligns With Proactive, High-Performance Medicine�High performers don’t wait for symptoms.�Whole-body MRI fits the philosophy of intervention before decline, allowing personalized changes in fitness, hormones, nutrition, sleep, and longevity planning.

6. Evidence Is Building�European prevention cohorts demonstrate that whole-body MRI detects clinically actionable findings in ~3% of asymptomatic individuals, often shifting management.

7. Creates Accountability and Behavioral Change�Data makes men take their health seriously.�Seeing real findings increases adherence to exercise, nutrition, and metabolic interventions.

35 of 42

36 of 42

WHOLE BODY SCANS: GET YOUR INSURANCE TO PAY!

Z12.89 – Encounter for screening for malignant neoplasm, unspecified site
use for whole-body MRI when a patient is asymptomatic and simply pursuing early-detection scanning.

37 of 42

GLUTATHIONE & NAD

38 of 42

THE TOP MEN’S SUPPLEMENTS FOR 2025

1. Creatine Monohydrate (3–5 g daily)
Strength, muscle preservation, cognitive support, mitochondrial efficiency.
2. Omega-3 Fish Oil (High-EPA/DHA)
Lower inflammation, improved lipids, better cardiovascular and cognitive health.
3. Magnesium Glycinate or Threonate
Better sleep, reduced stress, improved recovery and insulin sensitivity.
4. NAD+ Precursors (NMN or NR)
Cellular energy, mitochondrial performance, improved recovery, healthy-aging pathways.
5. Resveratrol (100–250 mg daily)
Pairs with NAD+ precursors to activate sirtuin pathways. Supports vascular health, metabolic stability, and longevity signaling. Longevity!
6. Vitamin D3 (± K2)
Supports testosterone, immune function, bone density, mood, and cardiometabolic health.
7. CoQ10 (Ubiquinol)
Critical for mitochondrial ATP production. Essential for men on statins.

1. Creatine Monohydrate (3–5 g daily)

Strength, muscle preservation, cognitive support, mitochondrial efficiency.

2. Omega-3 Fish Oil (High-EPA/DHA)

Lower inflammation, improved lipids, better cardiovascular and cognitive health.

3. Magnesium Glycinate or Threonate

Better sleep, reduced stress, improved recovery and insulin sensitivity.

4. NAD+ Precursors (NMN or NR)

Cellular energy, mitochondrial performance, improved recovery, healthy-aging pathways.

5. Resveratrol (100–250 mg daily)

Pairs with NAD+ precursors to activate sirtuin pathways. Supports vascular health, metabolic stability, and longevity signaling.

6. Vitamin D3 (± K2)

Supports testosterone, immune function, bone density, mood, and cardiometabolic health.

7. CoQ10 (Ubiquinol)

Critical for mitochondrial ATP production. Essential for men on statins.

8. NAC or Liposomal Glutathione

Improves oxidative stress handling, liver support, cellular resilience.

9. Zinc + Selenium

Testosterone synthesis, thyroid function, antioxidant defense.

10. Ashwagandha or Rhodiola

Stress modulation, improved mood, reduced cortisol, better sleep.

11. Berberine (or metabolic support stack)

Improves glucose control, insulin sensitivity, triglycerides, and metabolic drift.

12. Collagen or Glycine

Tissue support and better sleep via glycine’s calming effect.

13. Probiotic or Spore-Based Gut Formula

Gut-immune-metabolic stability. Helps inflammation, mood, digestion.

�

Elite Longevity Add-Ons (for guys already dialed in)

L-carnitine (fat oxidation, mitochondrial performance)

Taurine (blood pressure, cardiovascular function)

Phosphatidylserine (evening cortisol regulation)

Tongkat Ali ± Fadogia (select libido/vitality cases)

39 of 42

THE TOP MEN’S SUPPLEMENTS FOR 2025

8. NAC or Liposomal Glutathione
Improves oxidative stress handling, liver support, cellular resilience.
9. Zinc + Selenium
Testosterone synthesis, thyroid function, antioxidant defense.
10. Ashwagandha or Rhodiola
Stress modulation, improved mood, reduced cortisol, better sleep.
11. Berberine (or metabolic support stack)
Improves glucose control, insulin sensitivity, triglycerides, and metabolic drift.
12. Collagen
Tissue support
13. Probiotic or Spore-Based Gut Formula
Gut-immune-metabolic stability. Helps inflammation, mood, digestion.

40 of 42

ELITE LONGEVITY ADD-ONS (FOR GUYS ALREADY DIALED IN)

L-carnitine (fat oxidation, mitochondrial performance)
Taurine (blood pressure, cardiovascular function)
Phosphatidylserine (evening cortisol regulation)
Tongkat Ali ± Fadogia (select libido/vitality cases)

41 of 42

PERSONALIZED CONCIERGE PROGRAM�WITH DR. OBERLIN

DR-OBERLIN.COM/MCC

Sign up for the latest news in men’s health

42 of 42

DR OBERLIN’S TOP RECOMMENDED SUPPLEMENTS:

B vitamin blend