Weight is often misunderstood as a number to control rather than as a signal of how our bodies work. In this episode, I am joined by Ashley Koff, author of Your Best Shot and founder of The Better Nutrition Program, to explore the idea of weight health. We discuss how to move past the scale by focusing on biological systems and hormones, such as GLP-1, that regulate our internal ecosystem. Ashley presents her Pizza analogy as a new way to think about health: the crust represents digestion and hydration, the sauce represents nutrition, the cheese represents our lifestyle choices, and the toppings represent medicine. In this conversation, we also examine bioavailability, assuring that our cells can access the nutrients we consume. Ashley shares professional insights on decoding body signals, from digestive health, energy levels, and mood, through her personalized assessment system. Finally, we also dive into the finer points of GLP-1 medications, the reality of intended effects versus side effects, and the importance of quarterly checkups with your doctor to account for changes in daily life. Here are the details of our conversation: [00:00:00] Introductions [00:02:27] Ashley’s journey to becoming a dietitian and discovering weight‑health hormones [00:07:08] How culture and science have changed our understanding of weight and hormones [00:08:15] What “Weight Health” means — body composition over scale weight [00:11:13] Where to start if you’re struggling — a functional assessment approach [00:16:39] How to support weight health — the “pizza” model (crust, sauce, cheese, toppings) [00:20:09] Why bioavailability matters — how your body actually uses nutrients (magnesium example) [00:24:35] Should I take a GLP‑1? How to decide and prepare [00:28:37] GLP‑1s and long‑term effects — what happens when you give a hormone exogenously [00:32:56] Increasing your chances of successfully de‑escalating GLP‑1 medication [00:35:46] One key takeaway: break up with total weight and embrace weight health [00:37:49] Where to find Ashley and resources for Your Best Shot [00:39:18] Outro, final remarks, and disclaimer
Short Bio:
Ashley Koff, RD, is the USA Today bestselling author of Your Best Shot (HarperOne), founder of The Better Nutrition Program (BNP), and a pioneering voice behind the emerging weight health movement.
A practitioner and thought-leader with more than 25 years of experience, Ashley has helped redefine how we approach weight, shifting the conversation from weight loss to weight health, a science-based framework focused on metabolic function, hormonal regulation, and sustainable outcomes. Through her work with patients, clinicians, leading brands and companies, and health organizations, Ashley has developed practical systems that translate complex nutrition science into personalized strategies people can actually implement.
A trusted expert featured across major media and a sought-after educator for health professionals, Ashley has been recognized as one of CNN’s Top 100 Health Makers and named “Hollywood’s Leading Dietitian” by InStyle. Through her clinical work, educational programs, and writing, Ashley continues to lead a growing movement toward better, not perfect, nutrition that supports long-term metabolic and weight health.
Long Bio:
Ashley Koff, RD, is the USA Today bestselling author of Your Best Shot (HarperOne), founder of The Better Nutrition Program (BNP), and a pioneering voice behind the emerging weight health movement.
A practitioner and thought-leader with more than 25 years of experience, Ashley has helped redefine how we approach weight, shifting the conversation from weight loss to weight health, a science-based framework focused on metabolic function, hormonal regulation, and sustainable outcomes. Through her work with patients, clinicians, leading brands and companies, and health organizations, Ashley has developed practical systems that translate complex nutrition science into personalized strategies people can actually implement.
In Your Best Shot, Ashley introduces the concept of weight-health hormones, GLP-1, GIP, CCK, and PYY, as key regulators of weight health. The book presents the first functional assessment framework for these hormones along with a personalized optimization approach designed to support weight health whether using GLP-1 medications or not (“shot or not”).
A trusted expert featured across major media and a sought-after educator for health professionals, Ashley has been recognized as one of CNN’s Top 100 Health Makers and named “Hollywood’s Leading Dietitian” by InStyle. Through her clinical work, educational programs, and writing, Ashley continues to lead a growing movement toward better, not perfect, nutrition that supports long-term metabolic and weight health.
Links:
Connect with Ashley on The Better Nutrition Program, Instagram, LinkedIn, and buy her book Your Best Shot