GLP-1: The hormone everyone’s talking about

From wellness influencers to medical experts, GLP-1 is everywhere right now. But what exactly is it – and why is it so important for women’s health?

Let’s take a closer look.

What is GLP-1?

GLP-1 stands for Glucagon-Like Peptide-1 – a hormone secreted by the cells in your small intestine in response to food intake, as well as some other triggers. It plays a key role in regulating appetite, blood glucose and insulin production.

Here’s what GLP-1 does:

Enhances insulin secretion to help reduce blood sugar after eating
Slows gastric emptying, so food stays in your stomach longer
Promotes satiety by signalling to the brain that you’ve had enough to eat
Reduces glucagon secretion, which helps control blood sugar levels

The net effect? More stable energy, fewer cravings, better blood sugar control – and, over time, improved metabolic and hormonal health.

Why is GLP-1 especially important for women?

GLP-1 is about more than metabolism – especially for women.

When your natural GLP-1 production is functioning optimally, it contributes to:

More stable energy levels throughout the day
Fewer cravings, including around your cycle
Improved cyclical ovulation and progesterone production
Better mood and cognitive function
Support for fertility and healthy hormones
Reduced inflammation and improved gut health

And because blood sugar and hormone balance are so intricately linked, supporting GLP-1 can play a meaningful role in managing conditions like PMS, PCOS, insulin resistance and some of the symptoms being attributed to perimenopause.

What can impair GLP-1?

A number of lifestyle and dietary habits can negatively impact your body’s ability to produce or respond to GLP-1, including:

Lack of bitter foods: The bitter taste profile of foods and drinks stimulates the production of GLP-1 so when we don’t eat enough bitter foods, such as green leafy vegetables, production can be compromised.

Diets high in ultra-processed foods or refined carbs: These foods often spike blood sugar rapidly, disrupting insulin’s effects and dampening GLP-1 production. They also tend to lack nutrients and fibre, which are key for gut health and hormone signalling.

Low fibre intake: Fibre feeds beneficial gut bacteria, which help regulate GLP-1. A low-fibre diet disrupts a healthy gut microbiome, impairing both gut integrity and GLP-1 secretion.

Chronic stress: Ongoing stress increases cortisol, which interferes with insulin sensitivity and alters gut-brain communication. This can suppress GLP-1 production and reduce your body's ability to respond to it effectively.

Inadequate sleep: Poor sleep decreases GLP-1 and increases ghrelin (your hunger hormone), making it harder to feel full. It also affects insulin function and appetite regulation.

Inflammation in the gut: GLP-1 is produced in the intestinal lining, so if the gut is inflamed (due to food intolerances, dysbiosis or stress), GLP-1 production may be impaired.

Insulin resistance or blood sugar dysregulation: When insulin doesn’t work properly, the body may produce more GLP-1 to compensate. Over time, this can lead to GLP-1 resistance, where your body no longer responds well to it.

While medications like Ozempic are designed to mimic the effects of GLP-1, your body has its own powerful ability to produce this hormone naturally – and it’s worth supporting. There’s no risk of side effects with your body’s own production.

How to support GLP-1 naturally

You don’t need injections or medications to improve your GLP-1 function. In fact, some of the most effective ways to support this hormone are simple lifestyle shifts:

1. Include more bitter foods and herbs

Bitterness is a super star at promoting your body’s production of GLP-1. Include more green vegetables and medicinal herbs such as Gentian, Globe artichoke and St Mary’s Thistle.

2. Focus on fibre

Fibre – especially soluble fibre – feeds beneficial gut bacteria that help regulate GLP-1 production. Aim for:

Legumes like lentils
Flaxseeds and chia
Oats and psyllium husk
A wide range of vegetables

3. Balance your plate

Protein helps increase satiety and balance blood sugar, which in turn supports GLP-1 signalling. Combine fibre-rich carbs with quality protein and nutritious fats at each meal to minimise spikes and crashes.

4. Eat less (or omit) ultra-processed food

Diets high in refined sugars, additives and processed grains can impair gut health and reduce GLP-1 signalling. Prioritise whole, real foods.

5. Prioritise ovulation

During your menstrual years, ovulation is a sign that your hormonal system is working well. The hormone progesterone (produced after ovulation) enhances insulin sensitivity and supports blood sugar regulation – both of which are closely tied to GLP-1 function. Once ovulation ceases as it naturally does by menopause, turn your focus to the other tips here for naturally supporting your own GLP-1 production.

6. Increase movement

Regular physical activity – especially strength training – has been shown to improve GLP-1 responsiveness. It also supports insulin sensitivity and blood sugar regulation.

GLP-1 mimicking drugs might be making headlines for weight management, but focussing on helping your body to do what it is perfectly capable of doing – producing its own GLP-1 – has many advantages without the risk of side effects. Plus, the role of GLP-1 in women’s health goes far deeper. From regulating appetite and supporting ovulation to improving mood and reducing inflammation, this hormone is a powerful player in your overall wellbeing.

The good news? You don’t need a prescription to support it. With the proper nourishment, more bitterness in what you eat, sleep and movement, your body already knows what to do.

GLP-1 myths, busted

MYTH #1: You need a drug to benefit from GLP-1.
FACT: For many women, supporting ovulation and blood sugar naturally is more sustainable – and more effective long term.

MYTH #2: GLP-1 is just about weight loss.
FACT: It’s also about fertility, inflammation, mood, cravings, and cognitive health.

MYTH #3: All weight struggles are about willpower.
FACT: Hormones like GLP-1, insulin and cortisol deeply influence appetite and metabolism.

MYTH #4: Supplements can’t influence GLP-1.
FACT: Certain nutrients and herbs can support your body's natural GLP-1 production and sensitivity.

GLP-1: The hormone everyone’s talking about – and why women should be listening