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I’m sharing the only 9 grocery store staples I recommend for sustainable weight loss, better blood sugar control, and a healthier metabolism, without relying on processed diet foods or complicated meal plans. Learn how simple foods like eggs, beef, salmon, Greek yogurt, and healthy fats can help reduce cravings, support natural GLP-1 production, and make fat loss feel effortless.
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🎬 WATCH OTHER VIDEO LIKE THIS:
► What If You Only Ate Sardines for 30 Days?
► The Fastest Way to Boost GLP-1 Naturally (No Prescription Required)
► 7 Unique Food Swaps That Make Weight Fall Off Fast
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A quick, easy-to-read guide explaining the science behind why weight gain REALLY happens (hint: it’s much more complicated than calories in and out).
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CHAPTERS:
0:00 The Only 9 Groceries You Need to Lose Weight
1:04 Why Most Diets Fail & Weight Loss Stalls
1:58 #1 Pasture-Raised Eggs for Fat Burning
3:07 #2 Beef for Muscle, Energy & Metabolism
4:58 #3 Wild-Caught Salmon, Sardines & Omega-3s
6:21 How to Build a Personalized Weight Loss Plan
7:10 #4 Full-Fat Greek Yogurt for GLP-1 Support
8:44 #5 Avocados for Healthy Fats & Satiety
9:47 #6 Non-Starchy Vegetables for Blood Sugar Control
11:15 #7 Fermented Foods for Gut Health & Weight Loss
12:40 The Best Probiotic for Natural GLP-1 Production
13:58 #8 Berries for Craving Control & Fat Loss
14:52 #9 Extra Virgin Olive Oil Benefits
16:00 Why Seed Oils May Be Hurting Your Health
16:50 Healthy Cooking Oils Guide
16:53 Why Real Food Beats Processed Diet Foods
17:48 What to Eat in a Day to Boost GLP-1 Naturally
18:34 Why Your Body Isn’t Broken
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Dr. Ashley Lucas comes to the field of nutrition for weight loss and wellness with a unique background.
Dr. Lucas spent the first 25 years of her life participating in the rigorous training of her professional classical ballet career; constantly devoted to this “passionate pursuit of perfection”. This deeply-rooted “pursuit” was, for her, continuously met with injury and a constant fight with the ballet-specific body type. As a result, she retired from her professional dancing career, understood the importance nutrition played in her own athletic performance, and started along her path to becoming an expert in the field of nutrition and wellness.
Dr. Lucas earned her Ph.D. in Sports Nutrition and Chronic Disease from Virginia Tech and is also a licensed Registered Dietitian.
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Disclaimer: The Dr. Ashley Show Podcast and YouTube Channel are for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user’s own risk. The content on this podcast and YouTube channel is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.
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18:59
Trying to get my cholesterol down & I’ve seen so many YouTube doctors say cut the eggs & beef out. So confusing!
keto diet to lose weight
I dont eat seafood please tell me an alternative
Ground beef n cabbage
Can you use zero sugar flavored Greek yogurt as well as plain yogart?
Don’t agree at all😢 Have rare lung disease what about cholesterol ?? Just another excuse for Drs to give us more pharm meds
What’s some healthy breakfast I could eat
I eat eggs a lot and whitting bag fish and rice sometimes I eat salad with cheese sausage, and bacon
I want to start my journey. I’m listen and write notes.
I’m glad I found this video today. I need to loss 30-40 lbs. I’m taking food notes!!
I make L. Reuteri yogurt
And of course, now we have our vegetables and our fruits, being contaminated, as well as the eggs and the beef because the Trump administration and the MAGA morons that are running the country into the ground. They have sold the people out. That’s the hard part.
Unfortunately, due to the Republicans, getting rid of FDA, food and safety regulations where most consumers are being lied to by the stores where their eggs and Beef are coming from and whether it’s even real eggs or beef. That’s the problem and frustrating part. We can no longer trust the cattle ranchers or the chicken farms because the Republicans removed the safeguards that demanded higher standards on how these animals are treated and where they’re coming from. As soon as I heard, they were mixing horse meat into beef… I’m very skeptical of just about everything. Including fast food restaurants.
As for Ground Beef I like Chili. Lasagna with Eggplant as Noodles. I can't eat Fish with Fins. or Nuts. I can eat all Shellfish. I need help losing weight so I can have my Hip Replacement.
Sardines are the least toxic fish in the ocean.
Wild Salmon is very rare and expensive, makrill and sardines is my choice. Avocado is difficult to find ripe and not half rotten. I chose Red Bell pepper, tomato, cucumber and red union. Pork chops or filet and white fish for extra protein.
Avocado oil is a good oil to cook at high temps. I'll save you from having to buy her book just to find out, like she mentions at the end.
I am a vegetarian, what can eat ? No meat or fish
I have all these at home but the problem is I have other items too because my hubs has his stuff. So now what 😢help😢
why not fat free greek yogurt? the sugars are the same? I cant do whole or dairy fat due to asthma. I eat stoney field organic greek yogurt nonfat.
Thank you because of you I just decided to snack on Sardines to fill me up! We have all of the foods that you've mentioned on your list!! I try to eat God given natural foods and exercise every day to get back into shape and overcome brain fog!!! Thank you for making it easier!
Beef, eggs and butter…sums up my diet.
What’s really crazy is I have all these ingredients and I buy them regularly. The trouble is all the in-between stuff. Thank you for breaking it down in a way that makes perfect sense to me 🌱 🌞
I love half a bowl of organic kimchi daily alongside Kefir and organic blueberries. Every meal either organic steak, burger, chicken breast or salmon or sausage plus organic salad leaves with peppers, cheese, cucumber with organic apple cider vinegar, olive oil and salt and pepper. Of course with organic mayonnaise.
HAPPY BIRTHDAY STEPHANIE!!
Love sardines, but you do have to be careful as they are high in purines and can trigger gout.
Good but you are not speaking for everyone. There are people who have medical challenges and should not eat spme of these foods. What about those who suffer from all of these diseases; gout, heart failure, diabetes, high blood pressure, high cholesterol and kidney disease. This grocery list does not fit all.
We eat as much game meat as possible as it is readily available to us. Thank you for these helpful videos. 😊
I've had a gastric bypass.How will this help me please
I have all these items in refrigerate and eat them on repeat, except I've been using Greek non-fat yogurt. I'll buy lowfat to incorporate too.
I didn't hear anything about ice cream on this list. What's going on here?
First of all, bef is not as good as lean chicken. Second, i detest salmon so I will pick anither seafood choice.
3rd, many of the things on your list are beyond my low income budget.
4. Specify fermented foods.
5. What are EVOs.
Seriouly if you want to help, pur things in that are doable😮
Shop the perimeter of the supermarket
Chick pea pasta is good to use… can’t tell the difference in taste…. But your body does need carbs and is not as bad when you eat the right carbs in right portions.
But what does a Man eat. This is a girl diet
Talk way too fast for me.
I was 315 pounds. I decided thats it no more. I never really ate that much to be that big. Then it hit me it what i was drinking soda a lot. So I replaced soda with water I am down to 187 now just 12 pounds more to go to my goal of 175. Its the damn sugar keep that low you will lose it too.
I'm starting to enjoy plain whole milk Greek yogurt!
I also make a beef vegetable soup with ground beef cabbage celery onion carrots tomatoes .
Chile ground beef with pinto, black and kidney beans tomatos
Can’t even match sound of voice to audio 👎
I mix an oil and ACV and put it in my broccoli slaw. What is the best oil to use for this?
It all sounds doable to me except the salmon and sardines. I've tried to love them and they make me gag.
Those 9 foods kill my monthly food budget in a week. Do I eat air for the next 3 weeks? All of these you tube crap diets are meant for the wealthy. Regular people can’t afford this. Except for an egg a day,thankfully.
Why do I want ground beef instead of ground turkey?
Ty Doc. From Houston. Will subscribe 🙏
Have something called a latex food allergy and avocado is at the top of the list. Is there another alternative?
Chili
Liver is excellent