#330 GLP-1s. Everything You Need to Know | Ashley Koff, RD

11 snips

Jan 7, 2026

Ashley Koff, a registered dietitian and founder of the Better Nutrition Program, discusses the complexities of GLP-1 medications and their role in metabolic health. She sheds light on why many struggle with satiety and how modern marketing disrupts our appetite signals. Ashley emphasizes the importance of individualized support when considering GLP-1s, noting potential side effects, monitoring needs, and the role of supplements in enhancing their efficacy. This conversation is a must-listen for anyone navigating the world of nutrition and weight health.

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INSIGHT

Why Many People Can't Feel Full

Modern environments and processed foods overwhelm the body's short-lived satiety signals so fullness often never arrives.
GLP-1 agonists can restore those signals by staying active far longer than endogenous hormones, letting people finally feel full.

ANECDOTE

Childhood Confusion About Fullness

Ashley describes childhood experiences of being told to 'stop eating' but not understanding fullness.
That early confusion motivated her to research how satiety systems can be repaired.

ADVICE

Reduce Food Noise Intentionally

Reduce exposure to food cues and digital 'food noise' to help your physiological satiety system work better.
Avoid scrolling food images between meals and skip commercials that trigger cravings.

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I don’t think GLP-1 meds are the answer for everyone, but I also don’t think they’re the villain of the story. For many people they can be genuinely life-changing, when they’re used with the right support. So this episode is for anyone who’s made that decision (or is seriously considering it) and wants to do it safely, sustainably, and with as much information as possible.

I can’t stop you from taking these medications, but I can help you be informed: what to ask, what to monitor, what to eat, and how to protect your muscle, gut, and long-term health along the way.

Today’s episode is all about one of the biggest health conversations happening right now: GLP-1 medications.

I’m joined by Ashley Koff, RD, to give you the straight dope on what’s really going on beneath the surface: why so many of us are struggling with food noise, why some people never reach that “80% full” feeling, and what it means when your metabolic switches (the appetite and satiety systems that should be working in the background) aren’t firing properly.

We break down GLP-1s, starting with what happens in an optimally functioning body: the roles of hormones like GLP-1, GIP, PYY and CCK, and how they influence hunger, fullness, blood sugar, and cravings. We also talk through what side effects might be telling you, what to monitor if you do choose medication, and whether supplements have a role — including the so-called “GLP-1 boosters” you’ll see everywhere.

Most importantly, this episode is for anyone who wants lasting fat loss and better metabolic health, with or without drugs.

Ashley Koff is a registered dietitian and founder of the Better Nutrition Program, and she trains clinicians as course director for UC Irvine’s Integrative & Functional Medicine Fellowship. She’s also the author of the upcoming book ‘Your Best Shot’.