Episode 523: Ashley Koff, RD: GLP-1, Weight Loss and the Mistakes That Create Rebound

Jan 27, 2026

Ashley Koff, RD — a clinician and founder focused on personalized nutrition with 25+ years of experience. She tackles why pursuing thinner replaced true health, how GLP-1s can shrink bodies without fixing metabolism, and why stopping or under-fueling on these drugs often causes rebound weight and muscle loss. The conversation centers on preparing the body, testing wisely, and pairing meds with foundational nutrition and movement.

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INSIGHT

Appetite Suppression Can Backfire

Suppressing appetite with GLP-1s can create nutrient insufficiency and worsen metabolic health if people reduce intake too much.
Ashley Koff highlights hunger suppression may lead to muscle loss and poorer long-term outcomes.

ADVICE

Make Digestion Your First Priority

Prioritize digestion and hydration as the foundational 'crust' before advanced interventions.
Repair absorption and hydration first to enable hair, muscle, cholesterol, and cognitive improvements.

ADVICE

Better Nutrition: Four Pillars

Balance quantity, quality, timing, and meal balance; pit-stop with regular small feedings rather than long fasting for many people.
Start meals earlier and include protein-containing foods to stabilize blood sugar and fuel activity.

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Weight loss has become a race to get smaller, even when the body is clearly breaking down in the process. The surprise is that a lot of people lose weight and end up more fatigued, under muscled, and metabolically worse off than when they started.

We dive deeper into this topic in the latest Habits & Hustle episode with Ashley Koff. We also chat about why GLP-1s make people skinny but not necessarily healthy, why weight often comes back after stopping GLP-1s, and why not eating enough while on these medications is one of the biggest mistakes people make.

Ashley Koff, RD is a registered dietitian, founder of The Better Nutrition Program, and a clinician with over 25 years of experience in personalized nutrition. She is the USA Today bestselling author of Your Best Shot (HarperOne) and founder of The Better Nutrition Program (BNP), and has been recognized as one of CNN’s Top 100 Health Makers.

What We Discuss:

(00:00) Why weight loss has become the wrong goal and how “thinner” replaced healthier(03:12) GLP-1s explained and why they make people skinny without making them healthy(07:08) The real issue with GLP-1s and why misuse creates rebound weight gain(12:41) What actually happens when appetite returns after stopping GLP-1s(17:56) Why not eating enough on GLP-1s leads to muscle loss and metabolic slowdown(22:38) Food noise, hormones, and why appetite is not a willpower problem(34:27) The biggest “just eat less” lie and how it backfires long term(40:03) Fasting, under-fueling, and why trendy restriction worsens outcomes for some people

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Find more from Jen:

Website: https://jennifercohen.com

Instagram: @therealjencohen

Books: https://jennifercohen.com/books

Speaking: https://jennifercohen.com/speaking-engagement

Find more from Ashley Koff:

Website: http://thebetternutritionprogram.com

Instagram: @ashleykoffapproved

Ashley’s Upcoming Book: ORDER HERE