In this episode, I speak with Ashley Koff about how ultra-processed foods, under-fueling, and disrupted hormones have shaped today’s metabolic crisis—and why weight loss alone is the wrong goal. Ashley shares her deeply personal journey and her science-backed framework for understanding weight health, including a clear, honest conversation about GLP-1 medications and how to use them responsibly.
Today’s guest is Ashley Koff, a registered dietitian and founder of The Better Nutrition Program. She’s spent over decades helping people cut through the nutrition noise with her “better, not perfect” approach. Ashley is one of the clearest, most honest voices I know when it comes to what really works, especially now with all the conversations around GLP-1s. You’re going to love her straight talk and practical wisdom.
What you’ll learn:
(02:10) Why ultra-processed foods undermine satiety and metabolic health.
(08:05) How dieting and under-fueling can damage digestion, hormones, and muscle.
(13:40) What “weight health” means and why weight alone misses the real problem.
(15:30) How GLP-1 and other incretin hormones regulate appetite, fat storage, bone, and metabolism.
(17:45) Why enriched and ultra-processed foods leave the body under-resourced.
(21:00) How GLP-1 medications work differently from the body’s natural hormone signals.
(24:10) Why fatigue, digestive issues, and muscle loss can happen on GLP-1s when dosing and nutrition aren’t optimized.
(30:20) Whether it’s possible to come off GLP-1 medications and what sustainable success actually looks like.
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Full show notes (including all links mentioned):
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