Ashley Koff RD LLC

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Ashley Koff RD LLC

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The Weight Health Nutritionist™
Emppwering you to decode your weight’s parts - bone, muscle, fat, water - to optimize your health. It’s personal.

USA Today bestselling author: Your Best Shot; 25+ years practitioner experience. Looking for help with your better nutrition? That’s why I created The Better Nutrition Program with tools your practitioner and you can use together to create your personalized nutrition plan.

11/03/2026

🎃 Halloween is o-v-e-r. Until 2028, apparently. 😂

Candy can have a place in your nutrition plan. So can enjoying food without guilt, obsessing over it, or feeling like you need to compensate for eating it.

I’m much more interested in what you’re ADDING to your life than what you’re taking away from your nutrition.

And speaking of November… apparently it’s also American Diabetes Month. (The timing. 🤦‍♀️)

I’ll be talking about that on Saturday, including why your A1C may not be telling you everything you need to know about your blood sugar and how your body is responding to your choices.

Make sure you’re on my email list so you don’t miss that one!

Now tell me: What are you going to do with that extra hour? ☀️

11/02/2026

GLP-1 medications impact the body’s systems in several ways. That has pros and considerations for use, dose, duration and stopping the medication. As you listen to this video, does it help you understand or consider symptoms, side effects and concerns? Does it raise new questions? I’d love to hear 👇🏽 or DM me and if you’re looking to optimize your GLP1 GIP hormones and weight health, grab the playbook: Your Best Shot available where you borrow and buy books.

11/01/2026

Anyone feel like the world is crazier than it’s ever been? 🙋🏻‍♀️
Mercury retrograde and like 5 other plenty are reminding us we are not in control of most things.
And as I made one of my biggest professional decisions ever - which terrifies me - I decided the only real way to wrestle control is to fully surrender and do something physically terrifying …
So Sweden 2027 here I come !!
Any SwinRun athletes here? All tips welcome.
And such gratitude to my “we get to do this” partner in adventuring Myles Spar MD, MPH
Here’s to finishing. And the adventures that training brings 💪🏽 🏊‍♀️ 🏃🏻‍♀️

10/31/2026

Bone muscle and fat types, locations and amounts are signals. Like a car’s dashboard lights, they tell us to look under the hood. To evaluate our choices and to initiate repairs as indicated. Total weight doesn’t tell us any of that vital information. Your choices including medications and supplements will impact the whole body because it’s an ecosystem. Failure to decode all the signals will result in challenges where you’d hoped for healing and optimization. What signals is your body sending? 👇🏽

10/31/2026

Happy Halloween from Roger and me.
A holiday is one day.
Anything else is just adding candy to your nutrition plan.
There is no healthy candy.
It’s a treat to enjoy if you choose.
Enjoy trick or treating with your community.
Be safe.
And yay, extra hour of sleep for many of us!
I’d love to see your costumes - tag me

10/29/2026

Dr Google has lost loads of patients!
They are all asking Claude, Gemini or having a chat …
Are they, you, and yes even me (I’m human too), getting recommendations that will drive health wins?
Unlikely.
Because the question isn’t “to berberine or not to berberine” it’s “why is my blood sugar changing and what does that tell me about my body’s resources and operations?”
That’s why weight health is Your Best Shot at optimal health — because it teaches you to decide your body’s insights, rather than relying on information designed for everyone.
Follow along this month as I help you learn to decide your signals. To help your body run better and lose what isn’t helpful or healthful.

And if you want to take action with any AI head to to trail The Weight Health Nutritionist(tm) — chat with me to get Ashley Intelligence there via my Onix

10/28/2026

Is cereal healthy? What cereal is better? How can I lose fat keep muscle and bone?

I am getting these questions on repeat right now from patients and the media … and it reminded me that you may not know my back story, and why it matters for your weight health today and tomorrow.

The biggest takeaway: it’s not what’s in your bowl or on your plate or on a pyramid that dictates how your body makes fat, muscle and bone. It’s your digestion. It was my digestion. Suboptimal digestion means the body doesn’t turn what you give it into usable nutrients that get delivered where they are needed when they are needed. It creates excess fat, increased challenges with losing fat, makes it harder to make muscle and challenges bone.

And it is hormonal. I learned in 2004 that our digestive tract lining houses the cells that secrete our weight-health hormones ( g l p 1, g i p ). When I learned this on top of how suboptimal digestion leads to so many weight challenges, I created the weight health protocol I’ve used since for my patients.

And that’s what I can help you with. It’s Your Best Shot at feeling and looking your best today and tomorrow.

10/27/2026

If you don’t know about your bone breakdown activity, you are missing a big key to your health at every life stage. Bone marrow is the hub for making cells - red, white and platelets - and when bone breakdown is overactive health damaging things happen. I’ve written an article for patients and practitioners on how to assess and optimize (as indicated) bone so that your marrow gets the attention and resources it needs. And also to understand how your medications and choices may be affecting yours today. It’s in my substack and I hope you will read, use and share it.

[ bone, bone health, bone marrow, red blood cells, immune health, autoimmune, testosterone ]

10/26/2026

“Protect your bones from breaking” that’s what I hear as the reason to start taking calcium or reviewing bone density especially after estrogen starts to announce its departure plans … This advice is killing us. Because the role of bone isn’t to just keep us upright — it’s to house one of our most important operational centers: bone marrow. In today’s substack, I invite you to understand the link between your bone cell health and your body’s health today and tomorrow. When you connect the nutrient resources, digestion and inflammatory response dots that determine if your are building and breaking down in balance (bone healthy) or not, it will likely 🤯 that this is one of the easiest most thorough ways to understand your immune health, cardiometabolic health and longevity or healthspan potential. This is the power of weight health. Looking at the type location and amounts of weight’s components — born muscle and fat — to decode the body’s signals and inform your personal plan. It’s what I outline and give you the playbook for how to do in Your Best Shot. And where I walk through the toolkit that will help and hamper these efforts.
Tell me 👇🏽if you learned something or will take action. 🎯

10/25/2026

After Rerun, I’m so lucky I found my Rodge (what’s happening ). He rescued me and makes life so much more fun. He’s the best adventurer and picky with his heart, but if he loves you there’s no better feeling. ❤️🐾🐾

Address

16398 Boones Ferry Rd
Lake Oswego, OR
97035

Website

https://thebetternutritionprogram.com/

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