Ashley Koff RD LLC

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Lake Oswego, OR
Ashley Koff RD LLC

Looking for help with your better nutrition? It’s personal.
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I help you win at weight health - GLP1 shot or not - with a deliciously doable personalized total nutrition plan. 25+ years, 1000s of patients… it’s your turn to identify what your body needs to run better; get the help you need to make those choices 🎯 That’s why I created The Better Nutrition Program with tools your practitioner and you can use together to create your personalized nutrition plan.

05/01/2026

What mineral are your bones missing? Hint — it’s probably not the one you’re taking. Calcium needs magnesium to work — for your bones AND your muscles. And most people are getting this completely backwards. This is bone health is weight health. Follow for the full May series. 🦴

04/29/2026

Your weight is a hormone problem. Just not the hormones your doctor is checking. — GLP-1. GIP. PYY. CCK. These are your weight-health hormones — and they control fat, muscle, bone, blood sugar, satiety, and cravings.
There’s no lab test for them. But there is an assessment. And that’s where everything starts.
Whether you’re on Ozempic, Zepbound, or going GLP-1 shot or not — you need to know the state of your “pizza” before you add a “topping”.
🔗 Read the full breakdown on Substack — link in bio.
Your Best Shot — available wherever you buy books.

04/28/2026

You wouldn’t train for a marathon from the couch. So why are we ignoring the biggest muscle system in our body? 💪
I’m dietitian Ashley Koff, author of Your Best Shot — and gut muscle training is one of the most underrated levers in weight health.
Your digestive tract is 25–30 feet of smooth muscle — bigger by weight than your quads — and it gets stronger or weaker based on what you do (and don’t do).
The Goldilocks problem:
→ Too little food = gut loses coordination
→ Ultra-processed foods = zero training stimulus (couch workout vibes)
→ Irritants = actively weakens the muscular wall
→ No core engagement = your gut doesn’t get the invite
How to train it:
→ Fibers (plural!) ~7g every 3 hrs
→ 8–10 oz water every 3 hours + minimize dehydrators (sugar, stress, caffeine, alcohol)
→ 15–30g protein from quality sources at every pit stop
→ Chew — every bite you chew is one less rep your gut has to do
On a GLP-1? This matters even MORE. Link in bio for the full breakdown.
👉 Your Best Shot or free 15-min consult with my team.

04/27/2026

You wouldn’t run a marathon after six months on the couch, or expect to PR a rep at the gym without training for weeks. And yet most of us aren’t training our digestive muscles and it shows up - not just in pants not fitting but with multiple different digestive-based signals: blood sugar, energy, hair and nails etc.

How to train your gut, you ask? It’s not about doing more abs - though movement is a part of the recipe. I put the rest in a rather dense training program for you in my substack.

04/24/2026

Ask Ashley: “I’m training for a 29,000 ft endurance hike and I’m on a GLP-1 medication — should I change my shot timing?”
My answer might surprise you. 👇
Because the real question isn’t about timing your shot. It’s about whether your digestion, nutrition pillars, hunger signals, sleep, and baseline data are all working FOR you as you train — GLP-1 medication or not.
Watch to get the full breakdown — and for more pro tips like this, get my full Ask Ashley series on Substack. Link in bio. 👇
Save this if you or someone you know is training on a GLP-1 medication.

04/23/2026

I get the appeal of all-in-ones like AG1 or IM8 — one scoop, done. But neither was built for the 1 in 8 Americans now on a GLP-1. 👀
As an RD with 25 years of clinical experience — and the author of Your Best Shot, the book on GLP-1 nutrition for those on or not using the medication — this gap was obvious to me.
Most people start a GLP-1 already at suboptimal total nutrition levels. Then intentional reduction occurs and digestive delay and the deficit compounds or new ones arise. Protein and fibers are essential— but they’re not enough on their own.
was built for exactly this. Protein, fiber, creatine, organic greens, and the micronutrients that actually collaborate to optimize weight health. All in one shake.
My patients using it as part of their total nutrition plan are sleeping better, maintaining muscle, and ditching the supplement pile. That’s not a coincidence.
Follow for more and check out their link in bio for a great starter pack opportunity.

Thrilled to partner with them!

04/22/2026

Don’t ask AI what supplements to take. Here’s what to do instead. 👇
I know — ironic coming from the person who built a nutrition AI. But stay with me.
When you (or your doctor) hand a list of labs to an AI and ask for a supplement stack, here’s what’s missing from that equation:
❌ What you’re already eating, drinking, and supplementing
❌ Whether your digestion is actually absorbing anything
❌ The why behind your health goals
❌ The difference between a population average and your body
High labs can mean failed absorption — not “take less.” Normal labs don’t mean optimal. And supplements layered on top of an unknown nutritional foundation can be expensive at best, problematic at worst.
Labs and AI can answer questions. But they can’t get curious.
That’s what the Weight Health Nutritionist AI does differently. It doesn’t start with a stack. It starts with assessment — your digestion, your intake, your labs in context, your goals — and builds you a roadmap to experiment smarter.
Because better supplementation isn’t more. It’s better information first.
🔗 Try the Weight Health Nutritionist AI — comment “Better AI” to try it out right now
📖 Get Your Best Shot to understand the full system

04/21/2026

Human connection isn’t optional. It’s clinical.

Join me at Fullscript Forward on Friday, May 8th, as I join the Whole Person Care Roundtable.

Even in the era of AI, wearables, and direct-to-consumer health, the provider-patient connection remains critical to better outcomes — make sure your expertise stays sharp and at the center of care.

Registration is 100% free for healthcare providers — and will give you access to amazing online sessions from a diverse and innovative lineup of speakers.

See you there.

Link in my stories

04/20/2026

Your magnesium test might be giving you a false pass 🧲
Serum magnesium = what’s in your blood (only ~1% of total body magnesium)
RBC magnesium = what’s actually inside your cells where it works
You can be “normal” on one and critically low on the other.
Here’s when that happens:
→ Chronic stress (burns through it fast)
→ Intense exercise (depletes it significantly)
→ Gut barrier issues (blocks absorption)
→ Food sensitivity elimination diets (removes major dietary sources)
And why it matters for weight health:
→ Insulin signaling requires it
→ GLP-1 receptor function requires it
→ Mitochondrial energy production requires it
→ Sleep quality depends on it
→ The methylation cycle runs on it
This is one of the most common “hidden” insufficiencies I find when I run a full assessment on my clients — and one of the most fixable.
Better nutrition starts with better assessment. 🔗 Link in bio to get started.

Address

16398 Boones Ferry Rd
Lake Oswego, OR
97035

Website

https://thebetternutritionprogram.com/

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You & Me, We Want the Same Thing

Want better health? Yup, me too. My journey to better health was like a lot of yours - some dieting, some praying, some frustration - and unlike a lot of you, I got so desperate I ended up on a 7 day goat’s milk only “cleanse”. That was my WTF moment. Today I can laugh about it. Do you have a better health goal? I think YOU Deserve Better. So let’s connect and see if I can help you on your path even if its just to say “NO” to the goat’s milk cleanse!