How to Support Your Own GLP-1 Hormones

As the days get shorter and sweaters make their way out of storage, fall often feels like a natural reset. Summer brings late nights, ice cream runs, and a looser routine. That’s not a bad thing, sometimes it’s exactly what we need. But many women step into September with mixed feelings: a little sluggish, craving more structure, and ready to lean back into routines that feel good for body and mind.

At the same time, women’s health conversations are buzzing with a new season of their own: the rise of GLP-1 medications. You’ve probably seen the headlines, maybe even overheard friends talking about it. Serena Williams is now an official GLP-1 ambassador, putting even more spotlight on this trend.

If you’ve been following along, you might remember I wrote earlier about “Unraveling the Mystery of Ozempic Babies” exploring how GLP-1 drugs may influence fertility and surprise pregnancies.
Today, I want to pick up that thread again, but from a different angle: what these drugs mean for women’s health more broadly, and what we can do to support our own GLP-1 hormones naturally as we move into fall.

So let's do a quick recap of GLP-1s and what they really are.

GLP-1, the Hormone (and the Drug)

GLP-1 (glucagon-like peptide-1) is a hormone your gut naturally produces after you eat. It helps regulate appetite, slows digestion, and keeps blood sugar steady.

In other words, GLP-1 is your body’s built-in satiety signal.

Semaglutide is a synthetic version of this hormone. As a GLP-1 receptor agonist, it mimics the hormone’s effects but at a much stronger and longer-lasting level. That’s why medications like Ozempic® and Wegovy® (brand names for semaglutide) are so effective for lowering blood sugar in diabetes and promoting weight loss.

But here’s the nuance: While these drugs can be life-changing for some, they also bring complex emotions and questions, especially for women.

Mixed Feelings on the Spotlight

On one hand, I deeply empathize. Weight loss is hard. Women are often told to “just try harder” or “bounce back” after pregnancy, a phrase I wish we could retire. We don’t bounce back. Women evolve into a new version of themselves. Hearing Serena Williams, a powerhouse athlete and mother, talk about GLP-1s shines a light on the reality that even the strongest women face challenges with body changes, metabolism, and identity.

On the other hand, the rapid glamorization of these drugs worries me. I’ve spoken with women who are scared to stop their GLP-1 prescriptions because they don’t trust themselves to maintain weight without it. That insecurity is heartbreaking, and shows how essential education and guidance are. These medications should never be prescribed in isolation. Without coaching, nutrition strategies, and emotional support, they can create dependence rather than empowerment.

That said, I don’t believe GLP-1s are “bad.” For women with severe medical issues , uncontrolled diabetes, obesity-related complications, or metabolic dysfunction, they can be a powerful kickstarter, giving both health benefits and a motivational push. But again: this should always happen under professional supervision.

Supporting Your Natural GLP-1 This Fall

While no lifestyle change can replicate the massive GLP-1 surge of semaglutide, research shows that everyday choices can still nudge your satiety hormones in the right direction. And fall offers the perfect opportunity: cozy meals, seasonal produce, and a chance to create steady, sustainable rhythms.

Evidence From Research

Protein + Healthy Fats: Foods like eggs, lean meats, yogurt, legumes, olive oil, avocado, fatty fish, nuts, and seeds reliably enhance GLP-1 secretion after meals.
Fiber Power: Soluble fiber in whole grains, beans, veggies, and fall fruits slows digestion. Through fermentation in the gut, it promotes release of short-chain fatty acids which are tiny compounds that help activate GLP-1.
Meal Sequencing: Eating protein and/or fat before carbs (think salmon before your rice) can enhance GLP-1’s effects.
Fermented Foods: Yogurt, kefir, kimchi, and sauerkraut support gut microbes, which influence GLP-1 release.
Plant Compounds: Early studies suggest berberine, curcumin, cinnamon, and tea may have small impacts, though not comparable to medications.

Important note: These boosts are modest compared to GLP-1 drugs. But they’re steady, sustainable, and support your health in many more ways than just appetite regulation.

Practical Tips

Start with protein and fiber: A warm bowl of lentil soup with leafy greens before your main course is a perfect GLP-1-friendly starter.
Add healthy fats: Top roasted pumpkin with tahini or avocado slices to slow digestion and keep you fuller.
Lean on fermented foods: Pair hearty stews with a side of sauerkraut or add kefir into your morning smoothie.
Stay consistent: GLP-1 benefits from lifestyle are most powerful when practiced daily, not as a one-off “reset.”

The Takeaway

As GLP-1 drugs dominate headlines, let’s not forget that our bodies already have this hormone working for us. With mindful food choices, consistent movement, and self-compassion, you can strengthen your natural satiety signals and enter fall feeling nourished and supported.

Whether or not semaglutide or other GLP-1s are part of your story, the real win comes from building the confidence and knowledge to support your body for the long run. This season, think less about “bouncing back” and more about becoming the strongest, healthiest version of this new you.