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.
10/01/2025
“Everything in moderation” is a common saying that’s probably stalling your weight loss!
That advice might be exactly what's keeping you stuck.
The problem with moderation is that it assumes all foods affect your body the same way. They don't.
Processed foods are engineered to trigger cravings and override your natural satiety signals. Trying to eat 'just a little' of something designed to make you want more isn't a sustainable strategy.
These foods spike insulin, keeping your body in fat storage mode.
Every time you moderate foods that disrupt your metabolism, you're making fat burning harder.
The solution isn't perfect willpower. It's choosing foods that work with your biology instead of against it.
When you eat whole foods that naturally satisfy you, the constant battle with cravings disappears.
At PHD Weight Loss, we help our clients break free from the moderation trap and create sustainable eating patterns that actually support their goals.
Ready to stop fighting food and start working with your body's natural systems?
Comment READY to book a call with our team and learn how to create a plan that gets real results.
09/30/2025
You're doing everything right with diet and exercise, but still struggling to lose weight and keep it off?
The secret might not be what you eat, but what you do in the first hour of your day.
Most people who successfully maintain weight loss have one thing in common: they've mastered their morning routine.
These aren't complicated rituals that take hours - they're simple, research-backed habits that set your metabolism, hormones, and mindset up for success.
In my latest episode, I break down the 10 morning habits that successful weight loss maintainers use to stay lean, energized, and in control.
These are the same strategies we teach our 11,600+ PHD Weight Loss clients who've collectively lost over 476,000 pounds.
From the planning you do the night before to how you hydrate when you wake up, each habit builds on the next to create what I call "familiar consistency" - where healthy choices become so automatic that NOT doing them feels uncomfortable.
Want to know the exact morning routine that could transform your weight loss journey?
Drop "PODCAST" in the comments and I'll send you the full episode.
This could be the missing piece you've been looking for.
09/29/2025
Kate's transformation is absolutely incredible! Down 95 pounds however her journey represents something far deeper than the numbers on the scale.
Before joining PHD, Kate spent 20 years trying to embrace the "self love" concept with her weight but never really believed it. She hid her struggles, felt full of shame, and thought this was something she should handle on her own. She literally wore the same 3 dresses for years, avoiding expressing her personality through her style.
Coming to PHD wasn't just about weight loss for Kate. It was about accepting help from others and allowing herself to be vulnerable for the first time.
The transformation has been life-changing. Kate now has incredible energy, both physically and mentally. She attends CrossFit classes 4-5 times a week, can keep up with her 11-year-old, and is back on the rivers doing activities she loves. She's proud of how she looks in clothes and can finally express her personality and style.
In Kate's own words: "In general, I am just feeling like a total badass."
Her advice to anyone considering PHD? "Just do it. There is something psychologically compelling about investing that much money into yourself. I wasn't going to let myself quit. I couldn't have done it without the support and accountability."
Kate's story shows that transformation goes beyond physical changes. It's about reclaiming your confidence, your energy, and your life. It's about finally believing you're worth the investment.
At PHD Weight Loss, we see this level of transformation regularly because we address not just what you eat, but why you eat and how to create lasting change from the inside out.
Ready to write your own success story like Kate? Message us READY today and let's talk about how PHD can help you achieve the lasting results you've been searching for!
09/26/2025
Your body can naturally suppress hunger just like GLP-1 medications, without the side effects or monthly costs.
At PHD Weight Loss, we've helped thousands discover that the right foods activate your body's own appetite control system.
It's not about willpower - it's about choosing foods that work with your biology.
Foods that suppress hunger contain protein, fiber, and healthy fats.
These nutrients trigger satiety signals and keep you satisfied for hours.
Processed foods, sugar, and refined carbs are designed to keep you hungry.
They spike blood sugar, crash your energy, and leave you craving more within an hour.
This is the PHD approach - understanding how different foods affect hunger hormones and using that knowledge to make sustainable choices.
When you eat foods that naturally suppress appetite, you stop fighting constant cravings and start working with your body's natural systems.
This isn't about perfection or eliminating food groups. It's about informed choices that help you feel satisfied and energized.
Ready to learn which foods can help you naturally control appetite and support sustainable weight loss?
Comment 'HUNGER' below and we'll send you our guide to foods that naturally suppress appetite - the PHD way.
09/25/2025
Love Olive Garden but worried it'll sabotage your weight loss?
You can absolutely enjoy date night without derailing your progress.
The key isn't avoiding Italian food forever. It's knowing exactly what modifications to make so you can focus on protein and vegetables while skipping the refined carbs that spike blood sugar and trigger cravings.
With a few simple swaps, you can enjoy a satisfying meal that keeps you on track. Think herb-grilled salmon with extra broccoli instead of breadsticks, or shrimp scampi without the pasta.
You don't have to choose between your social life and your health goals.
Ready to master Olive Garden without the guilt?
Comment 'DINING' below and we'll send you our complete restaurant guide with specific modifications for all the major chains.
09/24/2025
💪 Struggling to hit your protein goals?
You’re not alone.
Most people under-eat protein, especially when trying to lose weight.
The problem? Low protein = more cravings, slower metabolism, and harder fat loss.
Here are 4 easy protein-packed combos you can make in minutes (no chef skills required):
1️⃣ Tuna + Avocado on whole-grain bread = 29g protein
2️⃣ Grilled Chicken + Quinoa = 30g protein
3️⃣ Greek Yogurt + Almonds = 26g protein
4️⃣ Turkey + Cheese roll-ups = 27g protein
👉 Save this post so you have quick ideas for the week.
💬 Which of these combos are you trying first…1, 2, 3, or 4?
09/23/2025
You’re filtering your water and eating clean, but what about the toxins you can’t see?
Microplastics are silently invading your body, disrupting your hormones, slowing your metabolism, and triggering inflammation without you even knowing it.
They’re in your food, water, blood, and even your brain. They could be the reason your detox systems are overwhelmed and your health is stalling.
In my latest episode, I expose the hidden damage caused by microplastics and share the exact steps I take to detox and protect my health daily.
Want to know what you’re really up against and what to do about it?
Drop “PODCAST” in the comments and I’ll send you the link.
This one is a must-listen.
09/22/2025
John's transformation is nothing short of incredible! In just 12 weeks, he's down 44 pounds, but the real win goes beyond the scale.
Before starting with PHD, John felt stuck in the same cycle so many people face: trying different diets without lasting results, struggling with energy crashes and stubborn weight, and wondering if real change was even possible.
This time, John decided to do something different. He chose to trust a science-backed system instead of quick fixes, nourish his body with the right balance of foods, and break free from years of frustration to finally see progress.
The results speak for themselves. John is 44 pounds down in just 12 weeks, has more energy and confidence every day, and now has a plan that works for life, not just for now.
What makes John's story so powerful is that he represents what's possible when you stop chasing temporary solutions and start addressing the root causes of weight gain. He didn't just lose weight; he transformed his entire relationship with food and his body.
At PHD Weight Loss, we see transformations like John's every day. People who felt hopeless about their weight finally found an approach that works with their biology instead of against it.
John's success proves that sustainable weight loss isn't about perfection or extreme measures. It's about having the right system, the right support, and the commitment to keep showing up for yourself.
Ready to write your own success story?
Message us READY today and let's talk about how PHD can help you achieve the lasting results you've been searching for!
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.
Address
1833 Hendersonville Road Suite 170 Suite 170 Asheville, NC 28803
Be the first to know and let us send you an email when PHD Weight Loss posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.
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.
