Nelson Vergel
Founder, ExcelMale.com
Contents
Preface........................................................................................ 5
Introduction: Keep the Muscle.................................................................. 7
Part I · The Problem Nobody Warned You About
1. What GLP-1s Actually Do...................................................................... 11
2. The Hidden Cost: Why Up to 40% of What You Lose Can Be Muscle......................................................................................................... 18
3. Fat Loss Versus Weight Loss: Measuring What Actually Counts.. 27
Part II · The Foundation
4. Protein First........................................................................................... 33
5. Resistance Training That Preserves Muscle..................................... 40
6. Nutrition Beyond Protein.................................................................... 46
7. Supplements, Evidence-Tiered (including Peptides)...................... 54
Part III · Hormone Optimization for Men
8. GLP-1s and Testosterone..................................................................... 64
9. When to Add TRT................................................................................. 68
10. Running TRT and a GLP-1 Together................................................ 73
Part IV · Hormone Optimization for Women
11. The Menopause Metabolism Problem.............................................. 83
12. HRT and GLP-1 Synergy.................................................................... 89
13. Estradiol, Progesterone, and the Forgotten Hormone.................. 95
14. Special Cases and Individual Variation......................................... 105
Part V · Thyroid Function
15. Thyroid Function............................................................................... 113
Part VI · Putting It Together
16. Your Body-Composition Dashboard.............................................. 124
17. Titration for Body Composition...................................................... 129
18. Maintenance and Coming Off......................................................... 134
19. Working With Your Provider........................................................... 139
20. Eight People, Eight Plans................................................................ 145
Back Matter
Appendix A: Protein Sources Quick Reference................................... 163
Appendix B: Sample Training Programs (Home & Gym)................. 170
Appendix C: Supplement Quick Reference.......................................... 176
Appendix D: Lab Reference Ranges...................................................... 177
Appendix E: Getting the Right Test...................................................... 179
Whole-body DEXA and insurance coverage
Resources and Further Reading............................................................ 187
About the Author..................................................................................... 191
About ExcelMale.com............................................................................. 192
References............................................................................... 193
Preface........................................................................................ 5
Introduction: Keep the Muscle.................................................................. 7
Part I · The Problem Nobody Warned You About
1. What GLP-1s Actually Do...................................................................... 11
2. The Hidden Cost: Why Up to 40% of What You Lose Can Be Muscle......................................................................................................... 18
3. Fat Loss Versus Weight Loss: Measuring What Actually Counts.. 27
Part II · The Foundation
4. Protein First........................................................................................... 33
5. Resistance Training That Preserves Muscle..................................... 40
6. Nutrition Beyond Protein.................................................................... 46
7. Supplements, Evidence-Tiered (including Peptides)...................... 54
Part III · Hormone Optimization for Men
8. GLP-1s and Testosterone..................................................................... 64
9. When to Add TRT................................................................................. 68
10. Running TRT and a GLP-1 Together................................................ 73
Part IV · Hormone Optimization for Women
11. The Menopause Metabolism Problem.............................................. 83
12. HRT and GLP-1 Synergy.................................................................... 89
13. Estradiol, Progesterone, and the Forgotten Hormone.................. 95
14. Special Cases and Individual Variation......................................... 105
Part V · Thyroid Function
15. Thyroid Function............................................................................... 113
Part VI · Putting It Together
16. Your Body-Composition Dashboard.............................................. 124
17. Titration for Body Composition...................................................... 129
18. Maintenance and Coming Off......................................................... 134
19. Working With Your Provider........................................................... 139
20. Eight People, Eight Plans................................................................ 145
Back Matter
Appendix A: Protein Sources Quick Reference................................... 163
Appendix B: Sample Training Programs (Home & Gym)................. 170
Appendix C: Supplement Quick Reference.......................................... 176
Appendix D: Lab Reference Ranges...................................................... 177
Appendix E: Getting the Right Test...................................................... 179
Whole-body DEXA and insurance coverage
Resources and Further Reading............................................................ 187
About the Author..................................................................................... 191
About ExcelMale.com............................................................................. 192
References............................................................................... 193
