Today, I am blessed to have here with me Dr. Ashley Lucas. She is the owner, founder and advisory consultant for PHD Weight Loss and Nutrition. She has over 15 years of education in the field of nutrition and metabolism. In her mid 20s, she retired from her professional ballet career. While understanding the importance nutrition played on her own sport performance, she went on to earn her PhD in Sports Nutrition and Chronic Disease from Virginia Tech. Her research throughout her six-year post-graduate doctoral training, focused on energy metabolism and the Female Athlete Triad. She was awarded the Academy of Nutrition and Dietetics Scholarship and completed her dietetic internship at The Ohio State University. She passed the national examination registering her as a dietitian offering expert food, wellness and nutrition services. Dr. Lucas is a nationally renowned speaker, columnist, and leading expert in the field of weight management and behavior change. Through a scientific method that focuses not only on the metabolic consequences of fat gain, but also on the behavioral and psychological aspects, she created and continues to innovate the PHD Approach which has helped thousands of people nationwide achieve their peak wellness once and for all. In this episode, Dr. Lucas discusses the inspiration behind her studies in what happens to our bodies when we continually undereat. Then, Dr. Lucas explains how burning sugar is just like constantly stuffing wood into a fireplace. Plus, Dr. Lucas talks about visceral fat and how it can prevent you from reaching your ideal health goals. Tune in as we chat about the importance of mindset on your health journey, finding mindfulness to make the best meal choices and all about the PHD Weight Loss Program. 90 Day Detox Program: http://www.ketokampdetox.com Order Keto Flex: http://www.ketoflexbook.com -------------------------------------------------------- / / E P I S O D E S P ON S O R S PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off. Paleo Valley beef sticks, apple cider vinegar complex, organ meat complex & more. Use the coupon code KETOKAMP15 over at https://paleovalley.com/ to receive 15% off your entire order. Upgraded Formulas Hair Mineral Deficiency Analysis & Supplements: http://www.upgradedformulas.com Use KETOKAMP15 at checkout for 15% off your order. Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. [00:40] The Inspiration Behind Studying What Happens To The Body When We Undereat Lucas had some challenging times while training as a classical ballet dancer. She struggled to make her body do what it needed to do. As a result, Dr. Lucas had major stress fractures in her back and had stress fractures in her feet. To be healthy, Dr. Lucas would eat five grams of fat a day. After going to a doctor, she found out that she was over-exercising and not eating enough. Eventually, Dr. Lucas earned her Ph.D. in sports nutrition and chronic disease. She wanted to study what happens to the body when we undereat. [08:30] How Burning Sugar Is Like A Wood Fireplace Generally, we are carbohydrate or sugar burners. Carb burners are like wood-burning fireplaces. You constantly have to stuff wood in it, so it doesn’t burn out. When people have to eat every three hours, they are running out of sugar to keep their energy up. Fat-burning is like a propane tank; it can go for hours or maybe days. Every cell in the body prefers to burn fat for its fuel. [13:15] What Exactly Is Visceral Fat and What You Need To Know About It Visceral fat isn’t something you can see or pinch. Visceral fat actually fills up in the organs. This fat really gets in the liver. Visceral fat grows its own blood vessels, and it starts to secrete its own hormones. The number one goal of visceral fat is to grow larger. This type of fat will wake you up in the middle of the night and send you to the fridge to eat something. It secretes aromatase, which increases the risk for breast cancer significantly. Overall, visceral fat messes with every aspect of our bodies. [20:30] How To Stop Your Yo-Yo Dieting Habits The first thing you need to do is to recognize why the yo-yo is happening. When you start to lose weight, you will feel better. However, you will still have excess fat that's active and metabolically working against you. When you have that excess fat, your risk of weight regain is really high. You need to understand the importance of fully collapsing the fat mass and getting the body truly where it needs to be. As we age, we're not supposed to get fatter. We actually tolerate fat less because fat is toxic. The next step is to get accountability and get support. [26:50] About PHD Weight Loss and How The Program Works Check out PHD Weight Loss: https://myphdweightloss.com/ First, Dr. Lucas will determine your fat mass and customize a meal plan to fit your goals. They like to provide 85% of their client’s food. That way, you can break sugar addiction, and there will be no withdrawals. 80% of weight loss comes from mental and emotional aspects. Overall, the PHD weight loss program is a multi-therapeutic approach. [34:55] How We Create Better Stories That Are Going To Serve Our Health and Our Future You only have to tell yourself something 50 times before you create a neural pathway. We get locked into these stories that we tell ourselves. There's also so much fear wrapped around losing weight. The body can go down physically in weight, but if it's not accompanied by mental and emotional work, that weight loss will not stay. [40:50] Why Dr. Lucas Hates The Term “Cheat Meal” A cheat meal will make you feel full of shame and guilt. Instead, you should enjoy the food and feel good about it. Your new diet will be a new lifestyle. So, you’re never “cheating.” What good are you gaining from cheating on yourself? Remember, eating is not about feeling bad! [46:45] Are You Really Hungry? Find Mindfulness To Make The Best Decision Understand the different aspects of what common triggers of overeating or binging can be. When you’re having problems with food, bring yourself to the present moment. If your emotions are out of whack, then you may find yourself eating something. Being tired is another trigger for making bad choices when it comes to food. The evening meal can be the hardest when you’re tired. Instead, bring yourself to the present moment and find some sort of mindfulness. That way, you can decide what will make you feel the best. AND MUCH MORE! Resources from this episode: Check out PHD Weight Loss: https://myphdweightloss.com/ Follow Dr. Lucas on Instagram: https://www.instagram.com/dr_ashleylucas/ Follow PHD Weight Loss Facebook: https://www.facebook.com/PHDWeightLoss/ Instagram: https://www.instagram.com/PHDWeightLoss/ YouTube: https://www.youtube.com/channel/UCS0GA_W0c21QulWop-EkUdQ Take the Metabolic Quiz: https://myphdweightloss.com/the-phd-story/ Call PHD Weight Loss: 800.674.8991 Join theKeto Kamp Academy: https://ketokampacademy.com/7-day-trial-a WatchKeto Kamp on YouTube: https://www.youtube.com/channel/UCUh_MOM621MvpW_HLtfkLyQ 90 Day Detox Program: http://www.ketokampdetox.com Order Keto Flex: http://www.ketoflexbook.com -------------------------------------------------------- / / E P I S O D E S P ON S O R S PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off. Paleo Valley beef sticks, apple cider vinegar complex, organ meat complex & more. Use the coupon code KETOKAMP15 over at https://paleovalley.com/ to receive 15% off your entire order. Upgraded Formulas Hair Mineral Deficiency Analysis & Supplements: http://www.upgradedformulas.com Use KETOKAMP15 at checkout for 15% off your order. Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. *Some Links Are Affiliates* // F O L L O W ▸ instagram | @thebenazadi | http://bit.ly/2B1NXKW ▸ facebook | /thebenazadi | http://bit.ly/2BVvvW6 ▸ twitter | @thebenazadi http://bit.ly/2USE0so ▸clubhouse | @thebenazadi Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.