Ashley Koff RD LLC

Ashley Koff RD LLC Looking for help with your better nutrition? It’s personal.
(2)

I help you win at weight health; USA today bestselling author of Your Best Shot; founder of The Better Nutrition Program where you can get a deliciously doable personalized total nutrition plan. 25+ years, 1000s of patients That’s why I created The Better Nutrition Program with tools your practitioner and you can use together to create your personalized nutrition plan.

06/10/2026

When you lose weight — especially on a GLP-1 medication — up to 25 to 40 percent of that loss can come from lean muscle mass, not fat. Losing muscle lowers your metabolic rate, weakens your bones, and makes everything harder to sustain. That is not a weight health win.

But the form matters.

Creatine monohydrate comes with a water molecule attached — which means it pulls water into muscle cells and can cause subcutaneous water retention. That puffy, bloated feeling has nothing to do with fat. For someone working on body composition, it’s the wrong signal at the wrong time.

Creatine HCl is bonded with hydrochloric acid instead of water. More soluble. Better absorbed. Smaller dose required. Far less bloating and subcutaneous water retention. Same weight health benefits — without working against your body composition goals.

Shot or not — your muscles, your bones, your metabolism, and your brain all need creatine. Start with the form that works with your body.

In my book Your Best Shot I go through how to assess and optimize your amino acids not just a protein total for better outcomes.

Check out

06/03/2026

There are a variety of great reasons to use a GLP1 medication- stopping hunger is not one of them. No hunger is a signal that there’s a problem. I unpack what it means and how to address it in my Substack article this week, hope it’s helpful 💪🏽

06/02/2026

Weight loss and weight health are not the same thing, and that distinction can really change everything. Excited I got to join Dr. Ginger Hultin on The Good Clean Nutrition podcast to unpack the biology behind weight loss and what it actually looks like to both understand and optimize your body from the inside out. If you are looking for a compassionate resource on your weight health journey, find the episode where you listen to podcasts

Thank you ❤️🎯

06/01/2026

Not being hungry on a GLP-1 is not an “it’s working” signal it’s an alert 🚨 signal your body needs you to pay attention to address issues today and prevent challenges to long-term weight health. I share the what, why and how in my recent article on Substack.

05/31/2026

Your bones need protein. Specifically the amino acids I discuss for their roles in building, repairing and optimizing bone health. What’s key? Those aminos need other nutrients too - think wonder twin powers activate. As I shared in the video before, getting them in from food can be deliciously doable - and easier with Your Best Shot Meals - but you may need them for supplements too for optimal amounts. My team and I can help - book a free session to discuss

05/29/2026

Eating for your bone health should be deliciously doable. This one day plan shows you how and why. If you are thinking I don’t have the time to make this or what will the rest of my family eat? Check out Your Best Shot Meals my nationwide meal delivery where I curate options to help you optimize your weight health - GLP1 shot or not.

Ashley Koff RD
The “backwards DR”

05/28/2026

You got the memo - start checking your bone health as early as your 20s. But most doctors don’t know the 5 assessments needed to fully decode your bone health at every decade. I was surprised to learn that fewer than 10% run two key labs and most don’t order DEXA with TBS as a first screening so future ones provide consistent, comparable, and the most complete data. That’s where you (and I) can help them. This week, my Substack article walks you through the specifics on each assessment - the why, when and how. Use it as a tool for you and your doctor to determine what your bones need today to be healthy and to invest in their health tomorrow.

05/27/2026

Everyone needs optimal G L P and G I P for … your bones! Yep, bone health is weight health because it’s impacted by the same hormones. Together, they promote bone-building and prevent inappropriate breakdown. But why do some studies show people on a medication lose bone? Because if your digestion is suboptimal or your aren’t getting in enough of the bone-building nutrients needed even having enough hormones won’t be effective to prevent bone loss. Looking for a bone health total nutrition protocol? That’s why I wrote Your Best Shot - available wherever you buy or borrow books 🎯

Address

16398 Boones Ferry Rd
Lake Oswego, OR
97035

Website

Alerts

Be the first to know and let us send you an email when Ashley Koff RD LLC posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category