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28. Build Muscle, Burn Fat, Optimize Health | The Lanby’s Brandon Caraballosa on Get Well, Better
Muscle mass is metabolically active—fat mass isn’t. That single truth unlocks why building and maintaining muscle is one of the most powerful ways to optimize your health, longevity, and fitness.
The Lanby’s Wellness Advisor Brandon Caraballosa, RD joins Chloe Harrouche on Get Well Better for a science-backed yet practical conversation on what really works when it comes to fitness, metabolism, and nutrition.
They explore why consistency in training and nutrition is the number one predictor of success, the role of progressive overload in building lasting muscle, and how to prioritize protein and carbohydrates for recovery, growth, and energy. They also cover whether fasted workouts are worth trying and who benefits most, as well as how to gain muscle without adding fat through careful caloric management.
Brandon also shares his take on the pros and cons of group classes versus personalized training, why resistance training and cardio together create the ultimate fitness foundation, and how metabolic health connects to long-term goals.
TIMESTAMPS:
00:00 Introduction: Understanding Muscle Mass and Metabolism
02:54 Common Mistakes in Muscle Gain and Fat Loss
06:00 The Role of Protein in Muscle Building
08:51 Gaining Muscle Without Gaining Fat
11:49 The Importance of Carbohydrates
14:36 Fasted Workouts: Pros and Cons
17:29 Group Classes vs. Structured Training
20:42 Creating an Effective Workout Routine
23:16 Optimizing Metabolic Health for Muscle Gain
26:11 Final Thoughts on Consistency and Basics
LISTEN NOW:
Apple Podcasts: https://podcasts.apple.com/us/podcast/get-well-better
Spotify: https://open.spotify.com/show/get-well-better
YouTube:
Or search “Get Well Better by The Lanby” on your favorite podcast platform!
VISIT THE LANBY: Explore membership and learn more about The Lanby's functional medicine approach:https://www.thelanby.com
FOLLOW THE LANBY ON SOCIAL:
Instagram: https://www.instagram.com/thelanby
Tiktok: https://www.tiktok.com/@thelanby
LinkedIn: https://www.linkedin.com/company/thelanby
STAY IN THE KNOW:
Subscribe to The Lanby newsletter for health tips, podcast drops, and expert insights: https://www.thelanby.com/newsletter
View all episodes
By The Lanby
5
77 ratings
Muscle mass is metabolically active—fat mass isn’t. That single truth unlocks why building and maintaining muscle is one of the most powerful ways to optimize your health, longevity, and fitness.
The Lanby’s Wellness Advisor Brandon Caraballosa, RD joins Chloe Harrouche on Get Well Better for a science-backed yet practical conversation on what really works when it comes to fitness, metabolism, and nutrition.
They explore why consistency in training and nutrition is the number one predictor of success, the role of progressive overload in building lasting muscle, and how to prioritize protein and carbohydrates for recovery, growth, and energy. They also cover whether fasted workouts are worth trying and who benefits most, as well as how to gain muscle without adding fat through careful caloric management.
Brandon also shares his take on the pros and cons of group classes versus personalized training, why resistance training and cardio together create the ultimate fitness foundation, and how metabolic health connects to long-term goals.
TIMESTAMPS:
00:00 Introduction: Understanding Muscle Mass and Metabolism
02:54 Common Mistakes in Muscle Gain and Fat Loss
06:00 The Role of Protein in Muscle Building
08:51 Gaining Muscle Without Gaining Fat
11:49 The Importance of Carbohydrates
14:36 Fasted Workouts: Pros and Cons
17:29 Group Classes vs. Structured Training
20:42 Creating an Effective Workout Routine
23:16 Optimizing Metabolic Health for Muscle Gain
26:11 Final Thoughts on Consistency and Basics
LISTEN NOW:
Apple Podcasts: https://podcasts.apple.com/us/podcast/get-well-better
Spotify: https://open.spotify.com/show/get-well-better
YouTube:
Or search “Get Well Better by The Lanby” on your favorite podcast platform!
VISIT THE LANBY: Explore membership and learn more about The Lanby's functional medicine approach:https://www.thelanby.com
FOLLOW THE LANBY ON SOCIAL:
Instagram: https://www.instagram.com/thelanby
Tiktok: https://www.tiktok.com/@thelanby
LinkedIn: https://www.linkedin.com/company/thelanby
STAY IN THE KNOW:
Subscribe to The Lanby newsletter for health tips, podcast drops, and expert insights: https://www.thelanby.com/newsletter
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