Dr. Ashley Lucas is the founder and owner of PHD Weight Loss and Nutrition, which helps people lose weight and improve body composition through one-on-one coaching, meal plans and access to cutting edge information on nutrition – much of which is discussed in this conversation.

Dr Ashley earned a PHD in Sports Nutrition & Chronic Disease from VA Tech, and completed her dietetic internship at The Ohio State University. Her business is also the official weight loss partner of Clemson University. Dr. Ashley is also an author, a podcast host and a mom of three, among many other things.

In this conversation, Greg & Dr. Ashley get really specific about losing weight, improving body composition and exactly the types of foods you need to eat to make this happen.

Episode Segments:

(03:48) – From professional ballet dancer to changing thousands of lives through weight loss
(10:26) – Defining metabolic health
(11:30) – Why visceral fat is the real enemy
(14:10) – How to measure visceral fat and body composition
(18:51) – Ideal targets for body fat % and why BMI is a bad measure
(21:55) – Why eating to stabilize blood sugar is so important
(31:00) – Surprising foods that will spike your glucose
(32:50) – Dr. Ashley’s favorite CGM brands
(36:00) – Why “accountability is everything” in weight loss
(40:00) – Where to start with developing a meal plan
(40:58) – How much protein is optimal
(43:37) – Getting really specific on breakfast
(46:56) – Cow’s milk vs. Oat milk vs. Almond milk
(51:51) – Recommended supplements and why Dr. Ashley doesn’t love Athletic Greens
(01:00:01) – Dealing with a sweet tooth
(01:02:07) – Protein bar & beef jerky brands, kids snacks & a smoothie recipe
(01:13:43) – Dr. Ashley’s views on Ozempic and GLP1’s
(01:18:26) – One thing Dr. Ashley has figured out in life

Make sure to follow Dr. Ashley on Instagram at dr_ashleylucas and YouTube @DrAshleyShow

This episode is brought to you by Athletic Brewing Company. If you are a regular listener to this podcast you already know that Greg is a massive fan of Athletic Brewing Company. Their non-alcoholic brews have been a major part of his own success living an alcohol-free lifestyle—for over a year now.

Athletic delivers straight to your door from athleticbrewing.com. Greg’s favorites are Upside Dawn – a classic craft golden style brew, and Athletic Light – which tastes great and only has 25 calories and 5 carbs… and as he and Dr. Ashley talk about in this conversation, keeping tabs on those carbs is important.

Try Athletic Brewing Non-alcoholic Brews for yourself

Use code WISDOM to get 15% off your first order at athleticbrewing.com

Near beer. Exclusions and conditions apply.

Athletic Brewing Company. Fit For All Times.

Don't forget to follow Greg on Twitter @gregorycampion and subscribe to his bi-weekly newsletter:

https://gregcampion.substack.com

Link to (very) raw transcript of this conversation: https://share.descript.com/view/PiYMHW8mdFY

If you enjoyed this episode, please consider rating and reviewing Intentional Wisdom wherever you get your podcasts.

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