PHD Weight Loss

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PHD Weight Loss

A revolutionary method for effective weight loss without hunger, starvation, chronic exercise or medications. OPTIMIZE YOUR PERFORMANCE, HEALTH AND DIET!

Welcome to PHD Advanced Nutrition where we are truly passionate about how what we eat influences our quality and quantity of life. We are so glad you happened upon our website; our Team looks forward to the possibility of helping you achieve your health and/or performance goals. Finding the appropriate Team of professionals to help guide you along this journey can be a challenge. At PHD Advanced Nutrition, we want you to be confident that you have chosen the “right” fit for your unique needs before committing to work with us. In our clinic, we use whole foods, nutrient timing, nutrition education, and Cognitive Behavioral Therapy to help our clients achieve their goals. Unlike many others in the field, we do not agree with all of the existing dietary conventional wisdom; we do not feel bound by the current dietary guidelines or common weight loss techniques as the majority are not based on the rigorous science that such recommendations necessitate. The dietary and lifestyle practices that we recommend will be unique to you, and we will help you adopt them slowly to ensure long lasting results. For some individuals, these changes may be significant, but fully possible. Change can be a challenging journey, but an exciting one that we will help you navigate. KEEPING CURRENT WITH RESEARCH IN DIETETICS
In the profession of dietetics, it is imperative to remain up-to-date on current research and as a doctorate in the field of nutrition, our founder Dr. Ashley Lucas, continues to do so, as does our PHD Team. In our clinics, we are open to implementing new techniques when it comes to finding the best nutrition to support whatever your goal may be, be it improving your sport performance, overall health or your current diet. We practice with the belief that every person is truly an individual, and therefore acknowledge that what works for one may not work for another. We continuously strive to find what is best for each individual to support their unique metabolism, lifestyle, and health/performance goals. IMPROVING HEALTH & TRANSFORMING LIVES
Our nutrition practice has allowed us to meet and work with many people; We’ve enjoyed helping our clients achieve their goals and witnessing the many positive changes brought forth by adjusting lifestyle behaviors and enhancing nutrition knowledge. We look forward to the possibility of working with you and discovering your unique path to attaining optimal health! HOURS VARY BASED ON LOCATION** Please visit www.myphdweightloss.com for more information.

09/19/2025

Foods That Mimic Ozempic 👏

Want to know which wellness product fits YOU best? Take our free Product Quiz and get a personalized recommendation just for you. Comment "Product Quiz" and I’ll send it right over!

09/18/2025

Think eating out means derailing your weight loss goals? Think again.

At PHD Weight Loss, we believe sustainable weight loss means being able to enjoy life, including dining out with family and friends.

The key isn't avoiding restaurants forever - it's knowing how to make smart modifications that keep you on track.

Most people think they have to choose between their social life and their health goals. But with the right strategies, you can have both.

The secret is understanding that almost any restaurant meal can be transformed into something that supports your weight loss when you know what simple swaps to make.

Whether it's a quick lunch meeting, family dinner, or grabbing food on the go, you don't have to sacrifice your progress or feel deprived.

We've created a comprehensive guide that shows you exactly how to navigate popular restaurant chains, what modifications to request, and how to make choices that actually support your metabolism instead of sabotaging it.

Ready to learn how to dine out without derailing your results?

Comment 'DINING' below and we'll send you our complete Dining Out Guide with restaurant-specific modifications that keep you on track while still enjoying your favorite places.

Stop letting restaurant meals stress you out. Start dining with confidence.

09/17/2025

Calories have NOTHING to do with your stubborn weight gain!

Your body stores toxins in fat cells to protect your vital organs.

When those fat cells are loaded with chemicals from processed foods, plastics, and household products, weight loss becomes nearly impossible.

Think about this: we consume about a credit card's worth of plastic every week.

Add in seed oils, artificial fragrances, and cleaning chemicals, and your body is constantly fighting inflammation instead of burning fat.

Last weekend, I met a guy who owns a plastic manufacturing plant. When I mentioned the plastic consumption stats, he brushed it off as 'innocent plastic dust.' But your liver doesn't see it that way.

These toxins disrupt your hormones, slow your metabolism, and trigger the exact inflammation that makes your body hold onto weight for protection.

The solution isn't just eating less and moving more. It's reducing your toxic load so your body can actually function the way it's supposed to.

Simple swaps like filtered water, cleaner food choices, and non-toxic household products can help restore balance, boost energy, and make weight loss actually possible again.

Your body wants to be healthy and lean. Sometimes it just needs you to stop poisoning it first.

What's one toxic swap you've made that actually made a difference? Drop your best tip below.

09/16/2025

Think weight loss struggles are just about willpower and calories? The missing piece might be deeper than you realize.

Most people over 40 who can't lose weight despite trying everything assume it's their metabolism, hormones, or lack of discipline. But what if the real barrier is something you've never even considered?

Here's what's rarely discussed: unresolved trauma can literally rewire your nervous system in ways that make weight loss nearly impossible. Your body holds onto weight as a protective mechanism, even when you're consciously trying to let it go.

In today's podcast episode with Dr. Aimie Apigian, we explore how stored trauma disrupts your metabolism, triggers autoimmune responses, and creates the very cravings and inflammation that sabotage your efforts.

This isn't about blame or victimhood. It's about understanding that your body's resistance to weight loss might actually be an intelligent survival response that's no longer serving you.

Dr. Aimie explains how trauma gets stored in the body, affects methylation and cellular function, and creates a nervous system state that prioritizes survival over healing. When your body perceives threat, fat loss becomes secondary to protection.

In this episode, we dive deep into:
✓ How stored trauma disrupts metabolism and creates weight loss resistance
✓ The connection between trauma, autoimmunity, and chronic inflammation
✓ Why emotional eating is often a nervous system response, not a willpower issue
✓ How to recognize the difference between stress and stored trauma
✓ Practical steps to heal your nervous system and restore metabolic function
✓ Breaking generational trauma patterns that affect your entire family's health

This conversation offers hope and practical solutions for people who feel like they've tried everything but are still struggling with their weight and health.

When you address the root cause instead of just the symptoms, real healing becomes possible.

Drop "PODCAST" in the comments below and I'll send you the full episode with Dr. Aimie. This conversation will change how you think about weight loss forever.

09/15/2025

Meet our incredible client Sharman - her transformation will absolutely amaze you! 🙌

She lost an astounding 77 pounds in just 40 weeks, but her journey encompasses so much more than the scale could ever show.

Before working with PHD, Sharman felt trapped in a cycle that seemed impossible to break. She was carrying excess weight that impacted her daily life, her energy, and her overall well-being. Simple tasks felt more difficult than they should, and she was frustrated with her body's resistance to change despite her efforts.

Decades of trying different diets and approaches had left her feeling defeated and wondering if sustainable weight loss was even achievable at this stage of her life.

But Sharman decided to take a completely different approach:
💥 To invest in a proven, science-backed method instead of another quick fix
💥 To nourish her body properly instead of depriving it with restrictive diets
💥 To finally escape the pattern of losing weight only to gain it all back

The results have been extraordinary:
✅ She's dropped 77 pounds in 40 weeks and continues to thrive
✅ Her energy has returned and she feels vibrant again
✅ She navigates her days with renewed confidence and vitality
✅ She's inspiring friends and family with her incredible transformation

Sharman's success demonstrates that lasting change is absolutely possible when you combine the right strategy with consistent guidance and personal commitment.

This is the power of working with a team that understands your unique challenges and provides the tools and support to overcome them 💚

Ready to write your own success story like Sharman? 👇 Message us "READY" and let's discuss how PHD can help you achieve the lasting results you've been searching for!

09/12/2025

Best Starbucks Orders for Weight Loss 😮

Want my free GLP-1 Hack Guide? It shows you how to unlock your body’s natural fat-burning power in the simplest way possible. Just comment "GLP-1 Hack" and I’ll send it over!

09/11/2025

Think you need hours of cardio to lose weight?

That's the biggest fitness myth keeping you stuck.

Most people are trapped in the chronic cardio cycle, believing that more treadmill time equals faster fat loss. But here's what actually happens:

Excessive cardio raises cortisol, slows your metabolism, and can actually make you store MORE belly fat.

Your body needs a completely different approach to exercise for sustainable fat loss. The right combination of movement can boost your metabolism, preserve muscle, and help you burn fat efficiently without spending hours in the gym.

At PHD Weight Loss, we've helped thousands of people break free from the cardio trap and discover what actually works for long-term results.

The solution isn't about doing MORE exercise. It's about doing the RIGHT exercise in the right amounts.

Ready to learn the most effective exercise strategies for fat loss that actually work with your body instead of against it?

Comment 'EXERCISE' below and we'll send you our complete Exercise Guidelines for Effective Fat Loss guide.

Stop wasting time on workouts that don't work. Start exercising smarter, not harder.

09/10/2025

Ever polished off an entire bag of chips and wondered if you were even hungry? You're not alone.

The difference between physical hunger and emotional cravings can be incredibly challenging to navigate, but understanding this difference is crucial for achieving sustainable weight loss.

Physical hunger develops gradually. It feels like a natural urge in your stomach, and you're genuinely open to eating almost anything that will refuel your body.

True hunger would accept a hard-boiled egg or a piece of plain chicken.

Emotional hunger strikes fast and hard. It usually comes with specific cravings for comfort foods, and it often appears when you're experiencing strong emotions like stress, boredom, sadness, or even excitement when you want to celebrate.

The key difference is that emotional hunger isn't about what your body actually needs for fuel.

Try this simple self-check: The next time hunger hits, ask yourself whether you're craving fuel or seeking comfort.

Would you eat a hard-boiled egg or a piece of steak right now?

If it's been several hours since your last meal, you're probably experiencing genuine physical hunger.

If you're feeling emotionally charged in the moment, take a pause before reaching for food.

Drink a glass of water, take a walk, listen to music, call a friend, or spend a few minutes journaling about what you're really feeling.

At PHD Weight Loss, we help our clients develop these awareness skills because sustainable weight loss isn't just about what you eat. It's about understanding why you eat and developing healthier responses to emotional triggers.

Learning to distinguish between these two types of hunger is a game changer for breaking the cycle of emotional eating that keeps so many people stuck.

Have you ever mistaken emotional hunger for physical hunger?

Share your experience in the comments below or send us a DM with any questions.

09/09/2025

Think fat burning slows down after 40? That's the lie keeping you from your best body.

Most people over 40 believe their metabolism is broken and weight loss is impossible.

You're told it's just aging, hormones, or bad genetics. But that's not the whole story.

The real issue isn't your age. It’s that nobody taught you how your body actually changes after 40 and what to do about it.

Here's what's really happening: your body needs a completely different approach to nutrition and lifestyle than it did in your 20s and 30s. The strategies that worked before can actually work against you now.

In today's episode of The Dr. Ashley Show, I'm revealing exactly how to unlock fat burning after 40 and why the conventional wisdom about midlife weight gain is completely wrong.

You'll discover:
✓ The hormonal shifts that happen after 40 and how to work with them instead of against them
✓ Why your protein needs actually increase with age and how much you really need
✓ The specific foods that support fat burning in your 40s, 50s, and beyond
✓ How to reset your metabolism even if you feel like it's been sluggish for years
✓ Why intermittent fasting might be sabotaging your efforts after 40

This isn't about accepting that weight gain is inevitable or doing more extreme measures. It's about understanding your body's new needs and meeting them strategically.

Drop "PODCAST" in the comments below and I'll send you the full episode. This one will change everything you thought you knew about fat loss after 40!.

09/08/2025

Meet our incredible client Trevin, his transformation will leave you speechless! 🙌

Down an amazing 85 pounds, but his journey represents so much more than what the numbers reveal.

Before joining PHD, Trevin was trapped in a frustrating pattern that felt impossible to escape. He was carrying significant weight that affected every aspect of his life - his mobility, his confidence, and his overall health. Daily activities that should have been simple became challenging, and he felt defeated by his body's lack of response to previous efforts.

Years of trying different approaches had left him discouraged and questioning whether real, lasting change was even possible for him.

But Trevin made the decision to try a completely different path:
💥 To commit to a science-based system instead of chasing quick fixes
💥 To properly fuel his body rather than punish it with extreme restrictions
💥 To break free from the endless cycle of temporary results and inevitable regain

The transformation has been remarkable:
✅ He's lost an incredible 85 pounds and continues to maintain his success
✅ His energy levels have been completely restored
✅ He moves through life with confidence and strength he hadn't felt in years
✅ He's become an inspiration to everyone who knows his story

Trevin's journey proves that no matter how stuck you feel, genuine transformation is possible when you have the right approach, consistent support, and the determination to keep showing up for yourself.

This is what happens when you stop trying to navigate the journey alone and partner with a team that truly understands your struggles and knows how to help you overcome them 💚

Ready to write your own success story like Trevin? 👇 Message us "READY" and let's discuss how PHD can help you achieve the lasting results you've been searching for!

09/05/2025

At PHD Weight Loss, we believe that lasting transformation goes far beyond what's on your plate.

One philosophy that guides our approach comes from a powerful truth: 'What you say to yourself, your body hears, so speak kindly.'

This mindset shift is exactly what sets PHD apart. We're not just about telling you what to eat. We help you understand the WHY behind your nutrition choices, uncover the behaviors that have kept you stuck, and create a healthier version of yourself from the inside out.

Our team sees this transformation happen with clients every day. When you combine proper nutrition education with mindful self-talk and behavior change work, everything shifts.

It's not just about dropping weight. It's about developing an entirely new relationship with food, your body, and yourself.

The clients who work with PHD don't just lose pounds; they gain confidence, energy, and a sustainable way of living that feels natural, rather than forced.

This is what happens when you have a team that understands that lasting change starts with how you think and speak to yourself, not just what's on your plate.

At PHD Weight Loss, we've built our entire approach around addressing both the nutrition AND mindset sides of transformation because we know that's what creates results that actually last.

Ready to work with a team that gets it? One that understands your struggles and knows how to help you overcome them from every angle?

What's one thing you could start saying to yourself more kindly today? Drop it in the comments below, we'd love to hear from you!

09/04/2025

Weight loss shots aren't the only way to activate your body's natural appetite control system.

GLP-1 is the hormone that regulates hunger, manages blood sugar, and signals fat burning. It's why medications like Ozempic have become so popular, they're mimicking what your body already produces.

But here's what the pharmaceutical companies don't advertise:

Up to 40% of weight lost on these medications comes from muscle loss, not fat loss. When you stop taking them, cravings typically return with a vengeance.

Most people regain 80% or more of the weight they lost… and quickly. The newer meds coming out result in faster weight loss and even faster rebound weight gain.

Your body was designed to produce GLP-1 naturally.

The problem is that years of processed foods, chronic stress, and poor sleep have suppressed your natural production.

The solution isn't more medication.

It's restoring your body's ability to produce this hormone on its own through strategic nutrition, meal timing, and specific lifestyle practices.

When you support your natural GLP-1 system, you get appetite control without side effects, sustainable results without dependency, and the satisfaction of knowing your body is working the way it was meant to.

This isn't about replacing one quick fix with another. It's about understanding how your body's natural systems work and giving them what they need to function optimally.

Ready to learn how to boost your GLP-1 naturally without injections or prescriptions?

Comment "GLP-1" below, and we'll send you the complete science-backed guide to activating your body's own appetite control system.

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1833 Hendersonville Road Suite 170 Suite 170
Asheville, NC
28803

Website

https://myphdweightloss.com/

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The PHD Story

Our founder, Nutrition Doctorate (PhD) and Registered Dietitian (RD), Ashley Lucas, comes to the field of nutrition for weight loss and wellness with a unique background. Dr. Lucas spent the first 25 years of her life participating in the rigorous training of her professional classical ballet career; constantly devoted to this “passionate pursuit of perfection”. This deeply-rooted “pursuit” was, for her, continuously met with injury and a constant fight with the ballet-specific body type. As a result, she retired from her professional dancing career, understood the importance nutrition played in her own athletic performance, and started along her path to becoming an expert in the field of nutrition and wellness. Dr. Lucas completed her PhD in Sports Nutrition and Chronic Disease from Virginia Tech and is also a licensed Registered Dietitian.

Her husband, Dr. Doug Lucas, a fellowship trained, board certified orthopedic surgeon and retired professional dancer, fought a constant battle of weight gain from the young age of 10. Born into a medical family that struggles with obesity, he was prescribed a very low fat and calorie restricted diet. Additionally, he participated in an excessive exercise regime, which left him chronically fatigued and still overweight.

While Dr. Ashley Lucas began her career in sports nutrition working with athletes nationwide in optimizing performance and body composition, she quickly found a passion in nutrition for obesity related issues since it was so relevant to her family’s personal struggles. After studying literature describing ancestral health and referencing clinical studies dating from current to the early 1800s that successfully treated the (then rare) cases of obesity, she developed the PHD Weight Loss Approach. With a goal of creating a weight loss method that is successful without medications, fad-dieting, severe caloric restriction or chronic levels of exercise, Dr. Lucas designed a program that would work for individuals like her family battling the continuous weight gain seen in today’s society. Her scientific approach focuses not only on the metabolic consequences of fat gain and inflammation, but also on the behavioral and psychological aspects.