What this episode is about
Gabriella and Ashley Koff explore the concept of weight health versus weight loss, why the number on the scale is a useless indicator of health, and what weight health hormones like actually are and why they matter for everyone, not just people on medications.
Key takeaways
- Ashley Koff says the number on the scale gives us no information about our health. What your weight is made of matters more.
- Ashley says if digestion or hydration isn't working well, she focuses there first. Even wild salmon can't help if the fats and protein don't get where they need to go.
- Ashley says most women do better with about 15 to 30 or 40 grams of protein several times a day, rather than 80 or 100 grams in one sitting.
Moments from this episode
Word for word from the recording. Tap a time to hear it.
The scale number tells you little
“Our total body weight is a useless number as it relates to our health. It literally doesn't give us any information about our health.”
Your body is sending signals
“Every signal that your body is sending is telling you, hey, this is what I need us to work on. And so our job is to actually decode those signals.”
Break up with what doesn't serve you
“We care so much, but we're done caring about this stuff that doesn't serve us. And what I want people to do is to break up with the stuff that doesn't serve us.”
“What if the goal isn't weight loss, but weight health? What if instead of focusing on the number on the scale, we started looking at how well our bodies are actually functioning?”
Gabriella Espinosaat 1:21
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Show notes
Have you been told your weight is your problem and that weight loss is the solution? What if everything you have been taught about the number on the scale, diet, and exercise is not just wrong but actively keeping you from becoming weight healthy? In this conversation on Pleasure in the Pause, host Gabriella Espinosa sits down with Ashley Koff, registered dietitian and author of the new book Your Best Shot: The Personalized System for Optimal Weight Health, GLP-1 Shot or Not. Ashley shares her own weight health story, from being bullied as a child for her belly to discovering that her body did not have what it needed to run better, and how that revelation changed the entire trajectory of her life and career.
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Together, they explore the concept of weight health versus weight loss, why the number on the scale is a useless indicator of health, and what weight health hormones like GLP-1, GIP, PYY, and CCK actually are and why they matter for everyone, not just people on medications. This conversation covers the four pillars of better nutrition (balance, quantity, timing, and quality), the pizza metaphor for building a personalized plan, and why digestion and hydration are the crust, not the sauce. Because weight health is not about restriction. It is about building a body that has what it needs.
Ashley Koff, RD, is the USA Today bestselling author of Your Best Shot (HarperOne), founder of The Better Nutrition Program (BNP), and a pioneering voice behind the emerging weight health movement. A practitioner and thought-leader with more than 25 years of experience, Ashley has helped redefine how we approach weight, shifting the conversation from weight loss to weight health, a science-based framework focused on metabolic function, hormonal regulation, and sustainable outcomes. Through her work with patients, clinicians, leading brands and companies, and health organizations, Ashley has developed practical systems that translate complex nutrition science into personalized strategies people can actually implement.
A trusted expert featured across major media and a sought-after educator for health professionals, Ashley has been recognized as one of CNN’s Top 100 Health Makers and named “Hollywood’s Leading Dietitian” by InStyle. Through her clinical work, educational programs, and writing, Ashley continues to lead a growing movement toward better, not perfect, nutrition that supports long-term metabolic and weight health.
Highlights from our discussion include:
- The scale is useless. Total body weight tells us nothing about health. What matters is body composition: muscle, fat, bone, and water.
- We all have weight health hormones. GLP-1, GIP, PYY, and CCK stay on for only 2-5 minutes like a motion detector, just long enough to tell insulin, leptin, and ghrelin to go to work.
- GLP-1 medications are hormone replacement therapy. Unlike your natural hormones that turn off after minutes, medications like Ozempic and Wegovy stay on for days. If they work for you, your own hormones weren't working well enough.
- 15-40 grams of protein per eating occasion. Not 8 grams in a snack. Not 100 grams at breakfast. Your body needs protein spaced throughout the day to actually use it.
If this conversation shifted the way you think about weight, health, and your body, please subscribe to Pleasure in the Pause for more empowering, evidence-based conversations about midlife health and wellness.
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The information shared on Pleasure in the Pause is for educational and informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any decisions about your health or treatment. The views expressed by guests are their own and do not necessarily reflect the views of the host or Pleasure in the Pause.
About the guest
Ashley Koff, RDUSA Today bestselling author of Your Best Shot (HarperOne)Guest on this episode of Pleasure in the Pause.More about them
