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.
11/24/2025
Not all cooking oils are created equal, and some of the ones in your kitchen right now could be sabotaging your health.
You've probably been told that vegetable oils and seed oils are "heart healthy," but here's what they don't tell you: when heated, many of these oils oxidize, create inflammation in your body, and can actually work against your weight loss goals.
Here's what you need to know:
AVOID these oils when cooking: Canola oil, vegetable oil, soybean oil, corn oil, and other highly processed seed oils. These are unstable at high heat, oxidize quickly, and contribute to inflammation.
Use these ONLY at room temperature (dressings, drizzles): Extra virgin olive oil, avocado oil (cold), flaxseed oil, and walnut oil. They're great for flavor but shouldn't be heated.
BEST oils for cooking: Avocado oil (refined), coconut oil, grass-fed butter, ghee, and tallow. These have high smoke points, remain stable at high heat, and won't oxidize.
The simple rule: Use stable, saturated fats for cooking. Save delicate oils for cold foods.
Making this one swap in your kitchen can reduce inflammation, support your metabolism, and help your body function the way it's supposed to.
Want to unlock your natural fat burning power? Comment "GLP-1 HACK" below and I'll DM you the free guide!
11/21/2025
Patrick's down 63.8 pounds, but his transformation is about proving that sustainable weight loss is possible without extreme measures.
Before PHD, Patrick struggled with the same cycle so many people know too well. Starting diets with motivation, hitting roadblocks, feeling discouraged, and eventually giving up.
The pattern repeated so many times he started wondering if lasting change was even possible.
But Patrick made the decision to try one more time with the right support, and everything changed.
He lost 63.8 pounds using real food, no medications, no extreme restrictions. The weight came off consistently, and for the first time, the process felt sustainable instead of like another temporary fix destined to fail.
But the transformation went far beyond physical changes.
Patrick discovered that weight loss doesn't have to feel like punishment or deprivation. With the right system and genuine support, it can actually feel manageable, even empowering.
Patrick's journey proves that sustainable weight loss isn't about perfection or superhuman willpower. It's about having the right guidance, consistent support, and a plan that works WITH your real life instead of requiring you to put everything on hold.
At PHD Weight Loss, we don't just give you a plan and wish you luck. We become your team, your support system, and your partners in transformation.
Ready to write your own success story with a team that genuinely cares about your results?
Message us READY and let's talk about how PHD can help you achieve lasting transformation.
11/20/2025
Struggling with constant hunger and cravings? The solution might be simpler than you think. It's all about how you structure your meals.
Here's what the research shows:
Start with protein (30-45g). Chicken, eggs, steak, or fish aren't just filling…they preserve lean muscle mass and trigger satiety hormones that keep hunger at bay for hours.
Load up on non-starchy vegetables. Broccoli, leafy greens, peppers, and bok choy provide essential fiber that slows digestion and supports gut health, all while keeping calories in check.
Don't fear healthy fats. A drizzle of quality olive oil or some avocado does more than add flavor. These fats support hormone production and enhance nutrient absorption.
Choose smarter carbs. When you do include carbohydrates, opt for lower-glycemic options like sweet potato or butternut squash. They provide sustained energy without the blood sugar rollercoaster.
The game-changer? Eating order matters. Studies show that consuming protein first can significantly reduce postprandial glucose spikes, leading to better appetite regulation and fewer cravings throughout the day.
This isn't about restriction. It's about working with your body's natural hunger and satiety signals.
What does your typical plate look like? Let us know in the comments below!
11/20/2025
Holiday season = disrupted routines, cold mornings, and honestly? Zero motivation to work out. We get it. ❄️
But here's the thing: you don't need a full gym session to stay on track. You just need simple movement swaps that keep your metabolism fired up and your energy steady.
Here are a few of our go-to's ⬆️ (And yes, even 5 minutes counts!)
✨ Small actions add up. Keep moving in whatever way fits your life right now.
What's one small way you like to move during the holidays? Comment down below!
11/18/2025
I had the honor of sitting down with the brilliant Kelly K McCann, MD on The Dr. Ashley Show, and this conversation could be the missing piece to why you've been struggling with your health for years.
Dr. Kelly is a leading expert in uncovering the hidden root causes of chronic illness that most doctors miss: things like mold toxicity, Lyme disease, mast cell activation syndrome, and environmental toxins that silently sabotage your body's ability to heal and lose weight.
In this episode, we discuss:
✓ Why mold exposure could be the reason you can't lose weight, no matter what you try
✓ How mast cell activation syndrome creates inflammation, histamine issues, and unexplained symptoms
✓ The connection between environmental toxins and stubborn weight gain
✓ Real detox strategies that actually work (without harsh cleanses or deprivation)
✓ Practical tools to heal your body naturally so you can finally feel like yourself again
This is the conversation that connects the dots between unexplained fatigue, brain fog, weight loss resistance, and chronic symptoms that never seem to go away. Dr. Kelly breaks it all down in a way that's clear, actionable, and honestly eye-opening.
✨ Want the link? Drop "PODCAST" in the comments and I'll send you the full episode. This one is a must-listen.
11/18/2025
Winter drinks without the guilt? Yes, please! ☕
We've found the best blood-sugar-friendly Starbucks swaps that actually taste amazing.
Comment STARBUCKS for our complete guide to high-flavor orders that support fat-loss!
Stay warm AND on track this season ✨
11/14/2025
Not all yogurt is created equal.
Some are basically desserts disguised as health food.
At PHD Weight Loss, we teach clients that the yogurt aisle is one of the most misleading sections in the grocery store. Most options are loaded with sugar and lacking the protein you actually need.
Here's your quick guide to yogurt choices:
SKIP THESE:
❌ Dannon - too much sugar, not enough protein
❌ Yoplait - basically the same macros as ice cream
❌ Noosa - it's just a dessert in a yogurt container
CHOOSE THESE:
✅ Fage Plain - high protein, minimal sugar
✅ Chobani Plain - great protein source, clean ingredients
✅ Siggi's Plain - thick, creamy, keeps you full for hours
The key is going for PLAIN varieties and adding your own toppings. Skip the pre-flavored options that are packed with added sugar.
Add fresh berries, a drizzle of honey if you need sweetness, nuts or seeds for crunch, or cinnamon for flavor without sugar.
When you start with plain, full-fat Greek yogurt, you control exactly what goes into your body instead of letting food companies load it with sugar for you.
This simple swap can completely change your blood sugar response, energy levels, and how satisfied you feel after eating.
What's your go-to yogurt brand?
Drop it in the comments and let us know if it makes the cut!
11/13/2025
Stop spending hours in the gym thinking that's the key to fat loss. It's not.
Most people are doing way too much of the wrong type of exercise and wondering why the scale won't budge.
The truth?
Fat loss happens in the kitchen. Exercise is important, but the TYPE of movement matters way more than the amount.
At PHD Weight Loss, we teach clients that strategic movement beats endless cardio every single time.
Our Exercise Guide breaks down exactly how to burn fat efficiently without living at the gym, build strength that actually supports long-term results, and avoid the overtraining trap that sabotages metabolism.
You don't need more workouts. You need smarter movement that works WITH your body instead of exhausting it.
Want the complete guide?
Comment FITNESS below and we'll send it straight to you!
11/13/2025
3 things we'd NEVER do for fat loss at PHD Weight Loss, and you shouldn't either.
1. Skip meals to save calories This always backfires. Skipping meals leads to late-night cravings, slowed metabolism, and your body holding onto fat for protection.
2. Relying on endless cardio Movement should support your energy, not drain it. Fat loss happens in the kitchen. Exercise is the bonus, not the foundation.
3. Try to do it alone. Going solo is why most people fail. Accountability and expert guidance aren't luxuries; they're necessities for lasting results.
If you've been doing all the right things but still not seeing results, it's time for a different approach.
At PHD Weight Loss, we help you make fat loss simple, sustainable, and actually enjoyable instead of another exhausting battle with your body.
Which one of these shocked you the most? Drop the number in the comments!
11/12/2025
You've been told your slow metabolism is genetic and there's nothing you can do about it, but what if that's completely wrong?
Most people believe their metabolism is permanently damaged from years of dieting or that they just got unlucky with their genes.
But here's the truth: your metabolism isn't a fixed number you're stuck with for life.
It's a dynamic system that responds to how you eat, move, sleep, and manage stress.
When you understand what actually controls metabolic function, you can take back control.
In my latest podcast episode, I'm breaking down the metabolism myths that keep people stuck and revealing eight science-backed strategies to actually reset your metabolism naturally.
You'll discover why genetics aren't your destiny when it comes to metabolism, how years of low-calorie dieting damaged your metabolic rate and exactly how to reverse it, why building muscle is the most powerful metabolic reset tool you have at any age, which hormones control fat storage and how to balance them naturally, and the exact nutrition and lifestyle strategies that heal metabolic function for good.
This isn't about eating less or working out more. It's about understanding what your metabolism actually needs to function optimally and giving it those tools.
If you've been blaming genetics or feeling like your body is working against you, this episode will completely shift your perspective on what's actually possible.
Ready to learn how to reset your metabolism naturally and finally achieve lasting results?
Drop "RESET" in the comments and I'll send you the full episode!
11/10/2025
Wendy’s down 56 pounds, but her transformation is about proving to herself that she ISN’T the exception.
Before PHD, Wendy struggled with hormonal issues, navigating social gatherings, family eating habits, and constant hunger. Every attempt at weight loss left her thinking, “This will work for everyone else, but not for me.” She’d quit every diet within two weeks, convinced that lasting change just wasn’t possible for her body.
Then she decided to try one more time — with the right support. Everything changed.
Wendy lost 56 pounds using real food...no medications, no extreme restrictions. Her hormonal issues improved, social situations became easier, and the constant hunger that used to derail her progress disappeared.
But the transformation went far beyond the physical.
Wendy found something she never expected: freedom.
She couldn’t believe how sustainable and empowering the PHD approach felt compared to every restrictive plan she’d tried before. For the first time, she had a system that worked with her body and her life, not against them.
In one early session, Wendy admitted she was afraid this wouldn’t work either. Her coach helped her shift that mindset, and the results speak for themselves.
Today, her radiant smile lights up the clinic every time she walks through the door. She continues to amaze us and herself with her dedication and results.
Wendy’s story proves that sustainable weight loss isn’t about willpower or being “perfect.” It’s about having the right system, genuine support, and believing that YOU can be the success story too.
At PHD Weight Loss, we don’t just give you a plan and wish you luck, we become your team, your support system, and your partners in transformation.
Ready to start your own success story?
Message us READY and let’s talk about how PHD can help you achieve lasting transformation.
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11/07/2025
Everyone tells you to build a morning routine, but nobody actually shows you how.
Here's a step-by-step guide you can save and use tomorrow.
Your morning starts the night before.
Write out 3 things you're grateful for, 3 things you're proud of, and 3 things you want to improve tomorrow. Then write out your full schedule, including meals. This removes decision fatigue and chaos in the morning.
Wake up at the same time every day, even weekends.
Your body thrives on consistency. A steady wake time regulates your circadian rhythm and supports metabolic function.
Immediately drink 16 to 30 ounces of water.
Plain or with lemon. You've been fasting overnight and your body needs hydration before anything else.
Take 5 to 10 minutes for prayer, meditation, or journaling.
Ground yourself before the chaos of the day begins. This sets your mental state for everything that follows.
Get movement and sunlight.
Stretch, walk, or just step outside.
Morning sunlight sets your circadian rhythm and helps you sleep better that night.
Eat protein and healthy fats for breakfast.
Eggs, plain Greek yogurt, cottage cheese, salmon, or a protein based smoothie. People who successfully maintain weight loss eat protein early, move in the morning, hydrate, and plan ahead.
At PHD Weight Loss, we teach our clients that sustainable results come from consistent habits, not perfection. Keep it simple. Stay consistent. The results will follow.
What's one morning habit you're committing to this week? Drop it in the comments below!
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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.
For the past eight years, the Lucas family has implemented the PHD Approach into their daily life. Drs. Ashley & Doug Lucas and his mother (a nurse of 30 years), have finally found relief from the continuous life struggle with obesity and chronic inflammation. The Lucas family now embarks in the passionate pursuit of optimal health for all who have experienced frustration with failed weight loss. The PHD Approach to achieving optimal weight is truly life changing, and one that is helping people across the country achieve their peak wellness once and for all.
