Metabolic Freedom With Ben Azadi
Dr Ashley Lucas | Fat Loss 101: How to Create a Metabolic Shift so you Lose Weight Quickly KKP: 594
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Making a metabolic shift through changes in eating habits can lead to weight loss and improved health.
- Addressing visceral fat and achieving an optimal weight and body fat percentage is crucial for minimizing negative health effects.
- Challenging negative beliefs and stories, practicing visualization, and finding support are important for successful weight loss.
Deep dives
Understanding the importance of a metabolic shift for weight loss
Dr. Ashley Lucas explains that to achieve weight loss and improve health, it is crucial to make a metabolic shift. By changing how we eat and when we eat, we can become fat-burning machines and tap into our body's natural ability to burn fat. This metabolic shift can help put type 2 diabetes into remission and reduce high blood pressure. The focus should be on creating a more efficient and inflammation-free metabolism rather than simply trying to speed up or slow down the metabolism.
The impact of visceral fat and its effects on health
Visceral fat, which accumulates around the organs, can have detrimental effects on our health. It secretes hormones that increase inflammation and are associated with conditions like fatty liver, high blood pressure, and hormonal imbalances. Dr. Lucas highlights the importance of fully collapsing the fat mass and getting the body to an optimal weight and body fat percentage to minimize these negative effects. She emphasizes the need for a holistic approach that includes both nutrition and addressing behavioral and emotional components of weight loss.
Changing the stories we tell ourselves for successful weight loss
Dr. Lucas discusses the powerful impact our stories and beliefs have on our weight loss journey. She explains how these stories can either support or hinder our progress. By recognizing and challenging negative stories, we can shift our mindset and create more empowering narratives. Visualization exercises can help us envision our desired weight and health, enabling us to overcome challenges and stay motivated. Dr. Lucas also emphasizes the importance of self-compassion and finding support and accountability in our weight loss journey.
The power of flexibility in nutrition and the role of feasting
Dr. Lucas addresses the negative connotations associated with terms like 'cheat day' or 'cheat meal.' She advocates for a more positive approach and reframing these moments as 'feast meals' or 'flex days.' The focus is on enjoying food without guilt or shame, while still maintaining a healthy lifestyle. Dr. Lucas emphasizes the importance of balance and finding the right frequency of indulgences that aligns with our individual needs and goals. The key is to recognize the purpose of these special meals and return to our regular eating patterns afterwards.
Practicing self-awareness and mindfulness to avoid triggers
Dr. Lucas introduces the 'HALT' acronym, which stands for Hungry, Angry, Lonely, and Tired. These are common triggers for overeating or emotional eating. She encourages individuals to pause and take a moment to assess their state of mind and identify if any of these factors are influencing their food choices. By practicing mindfulness and bringing awareness to our physical and emotional needs, we can make more conscious decisions and avoid falling into unhealthy patterns. Dr. Lucas emphasizes the importance of self-compassion and being patient with ourselves throughout the weight loss journey.
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
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Get Bioptimizers Magnesium Breakthrough for the best night of sleep, ever! Nurture your mind and body with this all-natural, full-spectrum magnesium supplement. Visit www.magbreakthrough.com/ketokamp and use code ketokamp10 for 10% off.
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
- 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
Good Idea Functional Sparkling Water Drinks. Visit http://www.goodidea.us and use the coupon code BEN at checkout.
Get Bioptimizers Magnesium Breakthrough for the best night of sleep, ever! Nurture your mind and body with this all-natural, full-spectrum magnesium supplement. Visit www.magbreakthrough.com/ketokamp and use code ketokamp10 for 10% off.
Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list.
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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.
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