ASHLEY KOFF, RD

Rebuilding Health One Bite at a Time

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2025

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As the nation grapples with a growing epidemic of chronic disease, obesity, and confusion about what constitutes a “healthy diet,” one expert is leading a paradigm shift in how we approach food and wellness. Ashley Koff, a Registered Dietitian with more than 25 years of experience, is championing truly personalized nutrition—going beyond diet fads, government guidelines, and generic recommendations to help individuals nourish their bodies based on what they uniquely need.

Koff, the founder and CEO of The Better Nutrition Program, is also the nutrition director for the groundbreaking Integrative and Functional Medicine Fellowship at UC Irvine’s Susan Samueli Integrative Health Institute. A longtime leader in the functional medicine space, Koff has helped shape how clinicians and corporations view nutrition—not just as fuel, but as foundational medicine.

“Better nutrition gives your body what it needs today to run better while reducing or avoiding what can irritate, overwhelm, and disrupt it,” Koff said in an interview with TereZa Hakobyan-Lolli and Anthony Lolli, Editors-in-Chief of longevity and wellness platform Biohack Yourself, for the influential upcoming women’s health documentary, “sHEALed.” “It’s not about being perfect. It’s about being better—and personalized.”

The sHEALed Documentary is the sister documentary to Biohack Yourself, which became a massive success after exploding on the scene in December 2024 and ignited a firestorm of interest in information focused on health and longevity. Biohack Yourself features 114 prominent and respected high-profile politicians, doctors, bestselling authors, Ph.D.s, M.D.s, scientists, chemists, inventors, biotech investors, and world-renowned academics. Stemming from the success of Biohack Yourself, TereZa Hakobyan-Lolli and Anthony Lolli have grown Biohack Yourself Media to become the number one resource for health news, publishing over 500 articles ranging from breaking news to peer reviewed content.

From Personal Struggles to National Leadership

Koff’s journey began with her own health challenges. As a child, she struggled with weight and digestive issues, constantly trying diets that failed her. It wasn’t until a practitioner pointed to the long-term impact of childhood antibiotic use on her gut microbiome that the pieces started to fall into place.

“Once I learned my digestive system was missing key resources, everything changed,” she says. “That healing process lit a fire in me to help others understand their own bodies better.”

Interestingly, her career didn’t begin in health—it started in advertising, where she ironically promoted sugary cereals to the public. But a deepening passion for nutrition led her to retrain as a dietitian and ultimately become Hollywood’s go-to expert, helping celebrities, executives, and world leaders optimize their health through food.

What is The Better Nutrition Program?

Today, through her company The Better Nutrition Program, Koff offers a science-based, holistic approach to nutrition. Individuals can work with Koff’s team of clinicians and coaches to assess labs, perform lifestyle “experiments,” and receive tailored nutrition, supplement, and lifestyle protocols.

“We’re helping people fulfill their life purpose, powered by better nutrition,” she explains.

Her work extends into schools, private airlines, hotels, and corporate settings, creating systemic change by influencing the environments in which people eat.

The Flaws in Government Guidelines

One of Koff’s strongest critiques is aimed at outdated government nutrition regulations—specifically, the Recommended Dietary Allowances (RDAs), which she calls “really dumb amounts.”

“They’re not personalized and they’re often not helpful. The idea that one-size-fits-all nutrition works is fundamentally flawed,” she asserts.

Koff advocates for updating these standards to reflect individualized needs based on gut health, nutrient absorption, lifestyle, and even genetic predispositions.

Supplementation: Smart, Not Blind

With the supplement market booming, Koff warns against the dangers of self-diagnosing or blindly following influencer advice.

“Never take a supplement unless you’re tracking its impact,” she emphasizes. “Otherwise, you’re wasting money—or worse, harming your body.”

Her approach involves short-term use (usually less than 90 days) followed by reassessment. She discourages “stacking” supplements unless each one has a measurable, clear purpose.

Metagenics, a clinical supplement company, is one of her trusted partners—not because of endorsement deals (she's not a paid spokesperson), but because of their decades-long commitment to science and practitioner education.

“They have only about 300 products despite being around for 40 years,” she notes. “That tells you they prioritize quality over quantity.”

Women’s Health: Targeted, Not Trendy

Through her work with Metagenics and beyond, Koff is laser-focused on the evolving needs of women. She praises Metagenics’ new Her Wellness line, designed to support hormonal balance, digestion, and stress resilience.

Key ingredients include:

Licorice Root (Gut Guard): Helps calm the digestive system, reduce bloating, and soothe inflammation.
Magnesium Glycinate: Aids relaxation, especially at night.
Saffron: A powerful botanical linked to improved mood and focus.
Vitamin C and Zinc: Support immunity and cellular repair.

“Women are under constant stress—not just the bad kind, but the good stress of trying to do it all,” she explains. “These formulas are designed to bring us back into a more natural rhythm.”

Breaking Down Protein and Amino Acids

Protein is a hot topic in health circles, but Koff challenges the oversimplified advice of “eat more protein.”

“If your digestion isn’t optimal, adding more protein can backfire,” she says. “We need to assess not just quantity, but quality, amino acid balance, and timing.”

She emphasizes the importance of leucine, taurine, and creatine precursors—especially in supporting muscle, brain function, and hormone balance.

The GLP-1 Revolution—and Its Risks

One of the most timely areas of Koff’s work is in supporting people using GLP-1 medications like Ozempic and tirzepatide, commonly prescribed for weight loss and diabetes.

Koff views these drugs as “hormone replacement therapies” and warns that many users are missing the bigger picture.

“These medications suppress appetite and reduce fat—but fat stores toxins. So when it shrinks, you’re releasing those toxins into the body. You need to support detoxification even more than before.”

She’s also observed that people using these drugs often stop eating enough, leading to nutrient deficiencies and muscle loss.

“Weight loss should mean losing fat—not muscle, bone, or brain tissue. Supplements and strategic eating are essential if you’re on a GLP-1.”

Her upcoming book (due 2026) will dive deep into GLP-1 optimization—how to support the body’s own hormone production and use medications as part of a personalized plan, not a one-size-fits-all solution.

The Importance of Detox and Digestive Health

Koff emphasizes daily detoxification—through nutrition, lifestyle, and targeted supplementation—as the key to long-term wellness.

“Whether you live in Los Angeles, fly frequently, or eat clean, you’re still exposed to toxins. We can’t live in a bubble. We need to help our bodies eliminate what we don’t need.”

She’s a fan of supplements like Glutagenics and SPMs (Specialized Pro-Resolving Mediators), which aid inflammation resolution and gut healing, particularly for athletes and those recovering from illness or surgery.

Ashley Koff’s Action Plan

Personalized Nutrition Is Non-Negotiable: Every body is different. Your food, supplements, and routines should reflect that.
Test, Don’t Guess: Assess labs, track supplement impact, and monitor how your body feels and functions.
Support Your Gut Daily: Gut health impacts everything—mood, immunity, hormones, and skin. Licorice root, magnesium, and saffron can help.
Don’t Fear Supplements, But Use Them Wisely: Choose brands with clinical validation. Avoid mega-stacking. Reassess every 90 days.
Understand GLP-1s Before You Use Them: These are not magic pills. They require nutritional and detox support to prevent long-term side effects.
Nutrition is Political: Outdated regulations and dietary guidelines are still hurting us. Push for better public policy and education.

A Call to Action for Women

Koff’s passion for women’s health is rooted in years of firsthand experience. She believes we’re at a tipping point—where empowered women can drive change at scale.

“There’s a ‘before SHIELD’ and ‘after SHIELD’ moment coming,” she says, referencing the upcoming women’s health documentary she participated in. “We’re creating momentum. We’re too sick to go backward, and too smart to keep doing what doesn’t work.”

Check here for information about the upcoming spring 2025 edition Biohack Yourself Magazine, where the team at Biohack Yourself Media dives deeper into their insights on biohacking, longevity and cutting-edge wellness strategies. Biohack Yourself Magazine is the first peer-reviewed longevity publication with international distribution across the U.S. and Canada, bringing science-backed health optimization, functional medicine and performance-driven breakthroughs to a broader audience. Pick up a copy at major retailers, including Barber & Noble, Books-A-Million, Publix, Kroger, Indigo/Chapters, and select fitness gyms and pharmacies.