Looking to lean out and get stronger? It all starts with nutrition—and our Wellness Advisor Brandon, a Registered Dietitian and Personal Trainer, is sharing his top tips: Prioritize Protein: Aim for at least 30g of protein at each meal, plus protein-rich snacks throughout the day. Protein is essential for muscle repair, recovery, and growth—especially if you’re strength training regularly. Know Your TDEE: Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, including rest, movement, and exercise. Eating close to your TDEE—sometimes slightly above or below—helps fuel workouts and maintain lean muscle mass while reducing body fat. If you’re a Lanby member, your Wellness Advisor can help you calculate your personal TDEE. Lift Heavy (Consistently): Nutrition and training go hand-in-hand. Strength training at least 2x a week is non-negotiable if you want to build muscle and boost metabolism. More muscle = more calories burned at rest = a leaner body composition. Remember: You can build muscle and lose fat simultaneously with the right approach. Focus on fueling your body, not depriving it #fyp #food #nutrition #wellness #exercise #weightloss #thelanby