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.
11/14/2025
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!
11/07/2025
That 3PM slump can hit hard, but so can the beat! 💥
Our nationwide coaches are here to guide you through the PHD program that helps you power past those afternoon crashes, 80s style! 💪🎶
Drop a ⚡ emoji in the comments if you want to learn how to keep your energy high all day long!
11/07/2025
You don't need injections to activate your body's fat-burning hormones.
Your body already produces GLP-1 naturally, the hormone that controls appetite and supports fat loss.
The problem is that most people's lifestyles suppress GLP-1 production instead of supporting it.
When you understand how to naturally boost this hormone through food and movement, you can achieve sustainable fat loss without medications or side effects.
At PHD Weight Loss, we've helped thousands of people activate their body's natural GLP-1 production through strategic nutrition and lifestyle changes.
Our free guide breaks down exactly how to boost GLP-1 levels naturally with specific foods and eating patterns, move in ways that support your metabolism instead of working against it, and burn fat sustainably without relying on expensive injections or dealing with medication side effects.
This isn't about quick fixes or shortcuts. It's about understanding how your body actually works and giving it what it needs to function optimally.
Ready to learn how to activate your body's natural fat-burning system?
Comment GLP1 below and we'll send you the complete guide instantly.
11/05/2025
Daily Meal Plan That Mimic Ozempic 👏
Follow for more simple hormone hacks that make weight loss easier!
11/05/2025
🛑STOP doing this if your weight loss has hit a plateau!
If you were losing weight steadily, but have seen a major plateau, this might be the problem you're overlooking.
We see it constantly.
People eating clean, hitting the gym for bootcamp classes, tracking every calorie in and out, and the scale just won't budge.
Here's what most people get wrong: they're still stuck in the outdated "eat less, move more" mindset.
And maybe that worked for you 10 years ago, but your body has changed.
Your hormones have shifted. Your metabolism has adapted.
The body is way more complicated than simple calorie math.
I'm not saying we defy thermodynamics, but the amount of fat you're carrying doesn't always directly correlate to the amount of calories you consume.
Your hormones, stress levels, sleep quality, and food quality all play massive roles.
Here's what actually works:
Get adequate protein. Aim for 0.8 to 1 gram per pound of your optimal body weight. This preserves muscle and keeps you satisfied.
Don't fear fat. Healthy fats support hormones and satiety. Your body needs them.
Eat whole, real foods. Get your carbs from vegetables and berries, not processed sources.
Cut the chronic cardio. This is OFTEN the secret culprit behind weight-loss plateaus.
Excessive exercise raises cortisol and can actually work against fat loss. Strategic movement is better than grinding yourself into the ground.
At PHD Weight Loss, we've seen thousands of people break through plateaus by shifting away from the calories obsession and focusing on what their metabolism actually needs.
What approach has actually worked for you?
Drop your biggest weight loss breakthrough in the comments.
11/04/2025
🚨 We’re Hiring: Sales Consultant (Full-Time) 🚨
Looking to make an impact in your next role?
At PHD Weight Loss, every sale changes a life!
We’re looking for a motivated, compassionate, high-performing Sales Consultant to join our team.
✨ What You’ll Do:
• Connect deeply with prospective clients
• Sell life-changing weight loss programs
• Earn uncapped commission
• Be part of a team that’s transforming lives every day
If you’re passionate about helping others, have 3 or more years in consultative sales experience, and love seeing your work make a real difference, this is your sign.
📍 Remote position
💼 Full-Time | Base + Uncapped Commission | Benefits Included
➡️ Apply now and join a team that’s redefining success for clients and for you. Email us at admin@phdwl.com with your resume and let us know why you'd be a great fit!
Address
1833 Hendersonville Road Suite 170 Suite 170 Asheville, NC 28803
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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.
