PHD Weight Loss

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Asheville, NC
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.

12/19/2025

Randy is down 38 pounds, and his transformation proves it's never too late to reclaim your strength and do what you love.

For years, Randy struggled with a frustrating cycle: he'd lose weight in late summer and early fall, but after hunting season, it would all come back. Over time, losing that weight became harder and harder.

At 68 years old and backpacking in the Rocky Mountains, Randy knew he needed to make a change so he could stay in shape for the activities he's passionate about.

After hearing about PhD Weight Loss on Joey Hudson's morning radio show in Greenville, SC, Randy decided to call. He met with Alexis, one of our PhD Consultants, and was immediately impressed by how informative and genuine she was. He was ready to dive in.

In just 12 weeks, Randy lost 38 pounds.

But the results go even deeper:
✨ 38 pounds down
✨ Cut his blood pressure medication in half
✨ Never felt hungry throughout the program
✨ Ate foods he actually loves (thanks to personalized meal plans)
✨ Now confident in how to maintain his weight for life

Randy says: "I can honestly say that everyone at PhD has been great. I've met with several coaches and they all are sincere, and my health and fitness needs really matter to them. Now I know how to eat to maintain my desired weight. Thanks to PhD, I plan to live a healthy life and have the fitness to do the things I love."
Thank YOU, Randy! We're so grateful you joined our PhD family and entrusted us with your care. Even better, we're thrilled to hear you're doing what you love and feeling great while doing it!

Whether you're just starting out or you've been stuck in a cycle for years, the difference is having a team that truly cares about your goals and knows how to help you reach them.

Ready to see what's possible for you? Comment READY and let's talk about your goals.

12/18/2025

Want to clean up your nutrition? Here are 5 toxic ingredients hiding in everyday foods (and what to avoid):

🚫 Potassium bromate in packaged breads - linked to cancer
🚫 Propylparaben in pastries & tortillas - may disrupt hormones and reproduction
🚫 Butylated hydroxyanisole (BHA) in processed snacks - possible carcinogen
🚫 Titanium dioxide in brightly colored candies - may damage DNA
🚫 Aspartame in diet sodas & sugar-free products - linked to metabolic issues

The best defense? Choose whole, minimally processed foods whenever possible.

Your body deserves better than chemicals it can't recognize.

Follow for more science-backed nutrition tips!

12/17/2025

Ever wonder how you 'barely ate anything' during the holidays but still saw the scale jump?

Here's what's really happening: holiday foods are packed with calories in surprisingly small servings. A few bites here, some grazing there, and you've consumed way more than you realized.

The ironic part? Eating actual structured meals keeps your metabolism steady and prevents the constant snacking that leads to unintentional overconsumption.

Once you understand how calorie-dense holiday foods really are, managing your weight through the season gets so much easier (and you don't have to restrict yourself to do it).

👇 What shocked you most about holiday calories? The charcuterie board? Christmas cookies? Festive cocktails? Or all those tiny bites you forgot you even had?

Let's talk about it so this can be your last holiday season where food surprises catch you off guard. 🎄✨

12/16/2025

If you're skipping breakfast to lose weight... you might be doing the opposite of what your metabolism needs.

For years, we've heard conflicting advice: "Breakfast is essential!" vs. "Intermittent fasting is the answer!" So what's actually true?

Here's what really matters: it's not about whether you eat breakfast. It's about understanding how your body responds to it, especially as your metabolism changes with age.

In my latest podcast episode, I'm breaking down the science of breakfast and weight loss so you can make the best decision for YOUR body.

Here's what we cover:

Why your metabolism responds differently to breakfast after 40

The truth about intermittent fasting (and when it helps vs. hurts weight loss)

How breakfast impacts your blood sugar, energy, and hunger throughout the day

What to eat (and when) to preserve muscle, stabilize cravings, and support fat loss

The biggest breakfast mistakes that sabotage your progress

This isn't about following trends. It's about understanding what your body actually needs to lose weight and keep it off for good.

If you've been confused about breakfast or feel like nothing's working anymore, this episode will give you the clarity you need.

Ready to listen? Comment "BREAKFAST" below and I'll send you the episode link!

12/15/2025

Staying active doesn't have to feel overwhelming, time-consuming, or complicated. ✨

The truth is, even small amounts of daily movement can:
✔ Keep your metabolism running strong
✔ Balance cravings and hunger
✔ Stabilize energy and mood throughout the day
✔ Reduce stress levels

The best part? You don't need a gym membership or hours of free time. You just need the right structure (and we've already done the work for you).

⬇️ Comment MOVE to get our Exercise Guide sent straight to your DMs.

12/12/2025

Phyllis is down 26 pounds, and her transformation shows what's possible when you commit to a plan built specifically for you.

Like so many of our clients, Phyllis knew she wanted to make a change but needed the right structure and support to make it stick. That's exactly what she found at PhD Weight Loss.

Her results speak for themselves:
✨ 26 pounds down
✨ Healthier habits that actually fit her lifestyle
✨ Real, sustainable progress without extremes
✨ A stronger, more confident version of herself

Her journey proves that lasting change doesn't require perfection. It requires consistency, the right plan, and a team that keeps you moving forward even when things get challenging.

Whether you're just starting out or you've tried everything else, the difference is having people in your corner who understand your goals and know how to help you reach them.

No quick fixes. No unrealistic restrictions. Just personalized nutrition, real accountability, and a team that's committed to your success.

Ready to see what's possible for you? Comment READY and let's talk about your goals.

12/11/2025

From a 750 square foot office to 6 locations and a nationwide program. Here's how PhD Weight Loss grew over the last decade:

Year 1: Just me. One tiny office. I was the receptionist, the sales team, and the nutritionist. My personal cell phone was literally on our radio ads.

Year 2: Moved to a bigger space. Built a team of 5. Started helping 100+ clients every week with the protocol I'd created. I was still personally seeing every single person who walked through our doors.

Year 3: Opened location #2 an hour away. Hired 4 more team members. I was driving between both offices daily, still doing every initial consultation myself.

18 months later: Moved across the country at 36 weeks pregnant with my third child. My daughter took over managing the other locations. I signed a lease, completed a build out, had my baby on January 2nd, and opened location #3 just three months later with a new team of 4.

Year after that: COVID hit. We pivoted all 3 locations to at-home care, which exploded our nationwide program. Opened location #4 with another incredible team.

Next year: Location #5 launched. Our at-home program reached clients in all 50 states.

My role shifted from seeing clients directly to leading our teams and developing programming.

Fast forward to today: 6 locations. A team of 60 amazing people. Over 12,000 clients helped. More than 480,000 pounds lost nationwide.

Follow along for client success stories and science-backed nutrition strategies that actually work. 💙

12/11/2025

Your HSA or FSA funds are about to expire. Did you know many plans cover medically supervised weight loss programs like PhD?

Most people don't realize this until after their benefits reset, and by then it's too late to use them.

This isn't a sales pitch or special offer. It's just a year-end heads up that the benefits you already have could help fund your transformation.

Not sure if your plan qualifies? We'll help you figure it out. We can tell you exactly what to ask your provider and what documentation you'll need to submit.

✨ Drop "HSA/FSA" in the comments and we'll send you all the details. Or click the link in our bio to schedule a call.

End this year by investing in yourself. Your health and metabolism will thank you.

12/09/2025

Did you know your body can naturally boost the same GLP-1 hormone that drugs like Ozempic target? No injections needed.

Here's what most people don't realize: your body is already capable of increasing GLP-1 on its own if you understand how to trigger it properly.

GLP-1 is one of your body's most effective hormones for managing hunger, keeping blood sugar stable, and promoting consistent fat loss. When you activate it the right way, cravings decrease, energy levels rise, and weight loss becomes more sustainable (all without medication).

In my new podcast episode, I'm sharing exactly how to naturally increase your GLP-1 production through simple nutrition and lifestyle changes that actually work.

Here's what I cover:
Which foods are scientifically proven to boost natural GLP-1
The best supplements for appetite control and metabolic balance
A practical daily meal plan that preserves muscle, prevents blood sugar spikes and crashes, and optimizes fat burning
How to eliminate cravings without feeling deprived
The key habits that deliver results similar to what people seek from Ozempic, but naturally and safely

This isn't about quick fixes or gimmicks. It's about understanding your metabolism and using that science to support healthy, lasting weight loss.

If you've been struggling with plateaus, constant hunger, or lack of progress, this episode will give you the tools and confidence to break through.

Ready for the full episode? Comment "NATURAL" below and I'll send you the episode link!

12/08/2025

Everyone's worried about January weight gain. Smart people are preventing it right now in December. Here's how:

Your body has its own natural GLP-1 system (the same one drugs like Ozempic work on). When you know how to activate it naturally, you can:

Cut cravings dramatically

Keep blood sugar steady

Burn fat more effectively

Maintain your muscle mass

Stay completely in control even during the most tempting time of year

Our brand new guide shows you exactly how to trigger natural GLP-1 using easy foods, targeted supplements, and meal strategies that work perfectly with your holiday schedule.

If you want to start the New Year feeling lighter, energized, and totally confident in your progress...

Drop "BOOST" in the comments and we'll send the complete guide straight to you!
Consider this your secret weapon for the holidays. 🎁✨

12/06/2025

Ashton is down 77 pounds, and his transformation is living proof that when you pair real accountability with a plan that actually fits your life, everything can change.

For most of his life, Ashton was known as "the big boy." He was active, athletic, and always moving, but he couldn't quite figure out the nutrition side. Years of inconsistent eating habits kept undoing all the hard work he was putting in at the gym, and he felt stuck in the same cycle.

Everything changed in 2024 when a routine physical revealed he was pre-diabetic. Ashton knew he didn't want to spend his future managing medications. He wanted real, lasting health. So he walked into PHD and committed to doing things differently.

Fast forward to today:
✨ No longer pre-diabetic
✨ Down three pant sizes and a shirt size
✨ Stronger, healthier, and more confident than ever
✨ Training in boxing and rediscovering what his body can actually do

His journey shows that momentum starts with one decision and builds when you have the right support pushing you forward.

Thinking about getting started? Ashton put it perfectly: "The folks here keep you accountable and create a plan just for you. They'll help get you exactly where you want to be."

No fads. No extremes. Just real food, real structure, and a team that's fully invested in your success.

Ready to see what's possible for you? Comment READY and let's talk about your goals.

12/05/2025

If you're doing "all the right things" but the scale won't budge… this might be why. 👇
We see it constantly: people obsessing over eating windows, skipping meals, and thinking intermittent fasting is the magic bullet for weight loss.

But here's the truth about intermittent fasting your body is trying to tell you:
Sometimes the "eat less, fast longer" approach that worked initially is exactly what's keeping you stuck now.

Don't get me wrong - intermittent fasting CAN be a powerful tool. But it's not right for everyone, and it's definitely not a cure-all.

Here's what I see happening:
❌ People using IF as an excuse to eat whatever they want in their eating window
❌ Skipping breakfast then bingeing at lunch because they're starving
❌ Fasting so long their cortisol spikes and metabolism slows
❌ Women especially struggling with hormone disruption from extended fasting
❌ Using IF to restrict calories so much their body goes into survival mode

Your body has shifted. Your metabolism has changed. And that old "fast longer, eat less" playbook? It might be working against you.

What actually works WITH intermittent fasting?

✅ Start with a 12-hour eating window, not extreme 20:4 protocols
✅ Break your fast with protein - aim for 30+ grams to stabilize blood sugar
✅ Don't use fasting as an excuse to eat processed junk in your window
✅ Listen to your body - if you're exhausted, cranky, or not sleeping, adjust
✅ Women: consider cycling your fasting with your hormonal cycle
✅ Focus on WHAT you eat during your window, not just WHEN

The magic isn't in the fasting window itself - it's in giving your body the nutrients it needs to thrive.

Sometimes your metabolism needs consistent fuel, not more restriction.

👇 In the comments below, let us know: what have you tried that has really helped you drop the pounds?

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1833 Hendersonville Road Suite 170 Suite 170
Asheville, NC
28803

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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.

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