Structuring Meals for Satiety

You wake up determined to do everything right, eat clean, stay on track, and by mid-afternoon you are still foggy, bloated, and oddly hungry, like your body never got the memo. The frustrating part is you assume it must be you, so you tighten the rules, cut more foods, buy another supplement, and end up right back in the same loop. 

In this episode of Rooted in Wellness, I sit down with registered dietitian Ashley Koff to break down what is actually driving that loop and what to focus on first so you stop guessing and start getting traction. We also talk about why digestion gets overlooked, how stress can distort hunger and fullness signals, and what weight-health hormones like GLP-1, GIP, CCK, and PYY have to do with cravings and satiety.

Ashley Koff, RD, is the founder of The Better Nutrition Program (BNP) and a USA Today bestselling author of Your Best Shot (HarperOne). She has 25+ years of clinical experience and has educated health professionals, with her work featured across major media. Her expertise includes the weight health hormones GLP-1, GIP, CCK, and PYY, so the strategies in this episode are grounded in real clinical practice and evidence, not trends.

What’s discussed: 

• (00:00) Rooted check-in: What makes you feel rooted vs uprooted (and why “wellness checklists” can backfire)

• (~06:30) Rapid fire: Weight gain myths, weight loss myths, nutrition mistakes, GLP-1 misconceptions, diet trends that keep recycling

• (~14:00) Why women feel like their body “stopped responding” overnight: Hunger cues shifting, food noise, and why the old rules stop working

• (~23:30) Digestion as the missing foundation: Bloating, constipation, reflux becoming “normal,” and why protocols fail when gut function is off

• (~33:30) Stress physiology and nervous system regulation: Why lab results still don’t move the needle if your system is dysregulated

• (~43:00) Breaking down weight-health hormones: GLP-1, GIP, CCK, PYY and how hunger/satiety signals actually work

• (~55:30) How to structure meals for satiety: Building a plate that supports cravings, stability, and consistency

• (~1:06:00) Gut and oral microbiome: What your mouth can reveal about your gut, and simple supportive practices that actually matter

• (~1:18:00) GLP-1 reality check: muscle loss/bone loss concerns, metabolic priorities, and what to monitor (including DEXA)

• (~1:28:30) First step if you feel overwhelmed by cravings, weight fluctuations, or confusing hunger cues: where to start so you stop guessing
  

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Learn more about Mona Sharma:

• Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona’s 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips. 

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Learn more about Ashley Koff: 

• Instagram: @ashleykoffapproved 

• Website: thebetternutritionprogram.com