WEEKEND: The Truth About Holiday Weight Gain — Science-Based Tips That Actually Work (Ep 616)

Just the Truth Podcast with Joey Hudson

The holidays are here — and for a lot of folks, that means packed schedules, big meals, and good intentions that don’t always survive Christmas and New Year’s.

Joining us today is Dr. Ashley Lucas, founder of PHD Weight Loss. Dr. Lucas holds a PhD in Sports Nutrition and Chronic Disease and has helped thousands of people lose weight in a healthy, sustainable way — even during the toughest time of the year.

In this conversation, Dr. Lucas breaks down practical, real-world holiday eating strategies that actually work — without guilt, extreme dieting, or falling off the wagon until January.

🎄 What we cover in this episode:

• The biggest myth about holiday eating that keeps people stuck year after year

• Simple, actionable tips you can start using immediately to protect your waistline

• How to handle portion control and family pressure without feeling deprived

• Smart food and drink swaps that let you enjoy parties and stay on track

• The mindset shifts that help you step on the scale in January with confidence

• How to approach the holidays differently if you’re actively losing weight vs. maintaining

• Managing stress, sleep disruption, and emotional eating during the holiday rush

• How to find the right balance between indulgence and accountability

• What to look for in a structured weight-loss plan that delivers lasting results

Dr. Lucas also shares her personal journey — from ballet to earning a PhD in Sports Nutrition and Chronic Disease — and why she built PHD Weight Loss around a science-based, customized, and sustainable approach, not one-size-fits-all dieting.

👉 Learn more about PHD Weight Loss: MyPHDWeightLoss.com

If you’re serious about enjoying the holidays without undoing months of progress, this is a must-listen conversation.