I am delighted to welcome Dr. Ashley Lucas back to the show today. Having her expertise and insights grace our platform again is wonderful. 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 comprehensively explores key factors influencing weight loss success and metabolic health. Dr. Lucas draws upon her expertise and research findings to shed light on the detrimental effects of extreme dietary habits and chronic mistreatment of metabolism. Despite the grim realities presented, she provides optimism by highlighting the possibility of rehabilitating a damaged metabolism. Additionally, Dr. Lucas dives into emotional barriers, emphasizing the power of mindset in achieving weight loss goals and cultivating supportive environments. She stresses the significance of quality sleep, exercise beyond weight loss, and informed consumption of food additives, advocating for stricter regulations. This approach underscores Dr. Lucas's holistic perspective on achieving overall wellness and sustainable weight loss. 🥑 Get your Keto Recipe of the Week here: http://www.ketokamprecipes.com / / E P I S O D E S P ON S O R S Wild Pastures: $20 OFF per Box for Life + Free Shipping for Life + $15 OFF your 1st Box! https://wildpastures.com/promos/save-20-for-life-lf?oid=6&affid=132&source_id=podcast&sub1=ad BonCharge: Blue light Blocking Glasses, Red Light Therapy, Sauna Blankets & More. Visit https://boncharge.com/pages/ketokamp and use the coupon code KETOKAMP for 15% off your order. Beam Minerals: BEAM Minerals products are the perfect support for the keto/carnivore/fasting way of living as they won’t break your fast, PLUS they taste just like water and will help you keep carb cravings at bay as you move into a fat-adapted state. Give BEAM Minerals a try today for an enhanced keto experience. Head to http://www.beamminerals.com and use the coupon code AZADI for a sweet discount! Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. [01:00] Unlocking the Metabolic Puzzle: Insights from Dr. Lucas - Dr. Lucas emphasizes that our metabolism is not indestructible. Chronic mistreatment, such as severe calorie restriction over prolonged periods, can definitely harm it. - Drawing from her own experiences with professional ballet dancers, she underscores the potential damage caused by extreme dietary habits. - Her doctoral research dives into the energy metabolism of female athletes, comparing professional athletes with recreationally active ones. Surprisingly, despite the rigorous training schedules of professional athletes, they consumed significantly fewer calories than their recreational counterparts. Moreover, their metabolic rates were notably lower, indicating the adverse effects of chronic under-eating on metabolism. - Despite the grim picture painted by metabolic damage, Dr. Lucas offers a beacon of hope. She asserts that, based on her extensive experience working with individuals and her own journey, it's possible to rehabilitate a damaged metabolism and restore it to a healthy state. [08:10] Overcoming Emotional Barriers: The Key to Successful Weight Loss - Dr. Lucas highlights how fear often manifests as a significant barrier to progress. Whether it's fear of failure or fear of success, these emotions can derail individuals from reaching their weight loss goals. - The power of mindset in achieving weight loss goals cannot be overstated. Dr. Lucas emphasizes that individuals who approach their journey with an open mind and a positive attitude tend to have smoother transformations. - Visualization and belief in the possibility of reaching a lower weight play crucial roles in overcoming self-imposed limitations. - Weight loss isn't just about shedding physical pounds; it's also a journey of emotional release. [12:45] Environment Matters: Cultivating Surroundings for Success - Dr. Lucas emphasizes the profound influence of our environment on our behavior and thought patterns. - She echoes the sentiment that our surroundings often have more sway over our actions than sheer willpower alone. By acknowledging the significance of the environment, individuals can begin to cultivate surroundings conducive to their goals. - She highlights the tendency to construct stories based on our thoughts, reinforcing certain beliefs and behaviors. To counteract this, she suggests actively rewriting these stories through positive self-talk and exposure to uplifting content. - Gratitude emerges as a powerful tool for shifting perspective and fostering positivity. Dr. Lucas advocates for daily gratitude practices, even in the face of challenges. [16:50] Unlocking Weight Loss Success: Prioritizing Quality Sleep - Dr. Lucas acknowledges that individuals have different lifestyles and schedules but emphasizes that achieving weight loss goals is still possible regardless of circumstances. - She shares success stories of clients from varied professions, highlighting that commitment and dedication are essential for success. - Dr. Lucas emphasizes the importance of not just the duration but also the quality of sleep. She explains how fragmented sleep can hinder weight loss progress, citing research indicating the hormonal impact of inadequate sleep on metabolism and appetite regulation. - She advises individuals to prioritize obtaining sufficient, uninterrupted sleep each night to optimize hormonal balance, reduce stress, and facilitate weight loss more effectively. [34:30] Exercise for Wellness: Maximizing Health Beyond Weight Loss - Dr. Lucas views exercise not solely as a weight loss tool but as a holistic approach to wellness. - She emphasizes that incorporating exercise into one's routine can improve overall well-being by reducing stress, improving sleep, and boosting mood. - Highlighting the significance of muscle mass, Dr. Lucas underscores its role as a marker of longevity and metabolic currency. She warns against neglecting muscle mass during weight loss, as losing muscle can decrease metabolic rate and hinder long-term success. - Dr. Lucas recommends three main types of exercise: brisk walking, strength training, and high-intensity interval training (HIIT). [51:00] Examining Food Additives: A Call for Stricter Regulation and Informed Consumption - Dr. Lucas discusses California's ban on Red Dye 40, an ingredient commonly found in foods like Skittles. - She highlights its link to behavioral issues and cancer, emphasizing the need for stricter regulations on harmful additives in food products. - Dr. Lucas advocates for a balanced approach to consuming treats, especially during Halloween. - Rather than completely restricting candy, she suggests allowing children to enjoy a moderate amount while being mindful of the potential impact of additives on health. - Dr. Lucas raises awareness about the profit-driven motives of food companies and the lack of regulation surrounding harmful additives in the United States compared to Europe. AND MUCH MORE! Resources from this episode: ● PHD Weight Loss: https://myphdweightloss.com ● Dr. Lucas on the Keto Kamp Podcast: https://podcasts.apple.com/us/podcast/the-keto-kamp-podcast-with-ben-azadi/id1470779784?i=1000550058384 ● Follow PHD Weight Loss ● Facebook: https://www.facebook.com/PHDWeightLoss/ ● Instagram: https://www.instagram.com/dr_ashleylucas/ ● Follow Dr. Ashley Lucas ● YouTube: https://www.youtube.com/@drashleylucas ● Facebook: https://www.facebook.com/DrAshleyLucas/ ● Podcast: https://myphdweightloss.com/podcast/ ● Instagram: https://www.instagram.com/dr_ashleylucas/ ● TikTok: https://www.tiktok.com/@drashleylucas 🥑 Get your Keto Recipe of the Week here: http://www.ketokamprecipes.com / / E P I S O D E S P ON S O R S Wild Pastures: $20 OFF per Box for Life + Free Shipping for Life + $15 OFF your 1st Box! https://wildpastures.com/promos/save-20-for-life-lf?oid=6&affid=132&source_id=podcast&sub1=ad BonCharge: Blue light Blocking Glasses, Red Light Therapy, Sauna Blankets & More. Visit https://boncharge.com/pages/ketokamp and use the coupon code KETOKAMP for 15% off your order. Beam Minerals: BEAM Minerals products are the perfect support for the keto/carnivore/fasting way of living as they won’t break your fast, PLUS they taste just like water and will help you keep carb cravings at bay as you move into a fat-adapted state. Give BEAM Minerals a try today for an enhanced keto experience. Head to http://www.beamminerals.com and use the coupon code AZADI for a sweet discount! Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. // 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.