GLP-1 Medication for Weight Loss - My Take As A Menopause Coach

If you're a woman over 40 struggling with weight gain, chances are you've heard about GLP-1 medications. Maybe your doctor mentioned them. Maybe a friend is using them and losing weight rapidly. Maybe you've considered asking about them yourself.

But here’s what you need to know before you ask your doctor for a prescription — especially in perimenopause.

What Are GLP-1 Medications?

GLP-1 stands for glucagon-like peptide-1. Before we talk about the medications, you need to understand that GLP-1 is actually a hormone your body produces naturally in your intestines after you eat.

When you eat food, especially protein and fiber, your gut releases GLP-1, which:

• Signals your brain that you're full and satisfied

• Slows gastric emptying (how quickly food leaves your stomach)

• Stimulates insulin release to help regulate blood sugar

• Reduces appetite and food cravings

• Helps you feel satiated longer after meals

GLP-1 medications are synthetic versions of this natural hormone, designed to mimic and amplify these effects.

Why I’m Cautious for Midlife Women

I want to be clear: I'm not categorically against these medications. For someone with Type 2 diabetes or severe obesity with life-threatening complications, GLP-1s can be an important medical tool when used appropriately.

But I am deeply concerned about how quickly they're being prescribed to women in perimenopause who are experiencing normal (though frustrating) hormonal weight changes.

Here are my concerns:

1. Long-Term Unknowns – We only have 2–3 years of safety data. No one knows what happens after 10+.

2. Side Effects – Severe nausea, digestive issues, gallbladder and pancreas risks — often minimized in doctor visits.

3. Muscle Loss – Up to 40% of lost weight can be lean muscle. In midlife (when estrogen is already dropping), this is devastating for metabolism, bones, and mood.

4. Doesn’t Fix Root Causes – These meds don’t address hormones, sleep, stress, inflammation, or muscle. Stop them, and weight often comes back.

5. Overprescribed – Many people are being handed scripts for 15–20 pounds of menopause weight gain without being taught nutrition, strength training, or stress management first.

The Good News: Your Body Already Makes GLP-1

You can support your body's natural GLP-1 production and appetite regulation through nutrition - without the side effects, without the cost, and without the risks.

Foods That Naturally Boost GLP-1 Production and Reduce Hunger

These foods stimulate your intestines to release GLP-1, helping you feel full, satisfied, and naturally less hungry:

High-Fiber Foods

Fiber is one of the most powerful natural GLP-1 stimulators. When fiber reaches your intestines, it triggers GLP-1 release and feeds beneficial gut bacteria that support healthy appetite regulation. Aim for 25-35g daily.

• Vegetables (especially leafy greens, broccoli, Brussels sprouts)

• Legumes (lentils, chickpeas, black beans)

• Oats and whole grains

• Chia seeds and flaxseeds

• Berries

Protein-Rich Foods

Protein is essential for natural GLP-1 production and is the most satiating macronutrient. It also helps you maintain muscle mass, which is critical during perimenopause. Aim for 30g at every meal.

• Eggs

• Greek yogurt

• Chicken and turkey

• Fish (especially fatty fish like salmon)

• Cottage cheese

• Lean beef

Healthy Fats

Fats slow digestion and enhance satiety. They also support hormone production, which is crucial during perimenopause.

• Avocados

• Nuts and nut butters

• Olive oil

• Fatty fish (salmon, sardines)

Fermented Foods

A healthy gut microbiome is essential for optimal GLP-1 production. Fermented foods support the beneficial bacteria that trigger GLP-1 release.

• Kimchi

• Sauerkraut

• Kefir

• Unsweetened yogurt

Specific Gut-Health Supporters:

• Leafy greens

• Prebiotic foods like garlic, onions, asparagus

• Resistant starch from cooled potatoes or rice

The Approach I Recommend for Perimenopause Weight Gain

If you're struggling with weight gain during perimenopause, there IS a path forward that doesn't require potentially dangerous medications.

This approach addresses root causes, builds long-term health, and creates sustainable results:

1. Prioritize Protein (30g per meal minimum)

2. Strength Train 2-3 Times Per Week

3. Fill Half Your Plate with Fiber-Rich Vegetables

4. Balance Blood Sugar with Strategic Eating

5. Support Your Gut Health

6. Manage Stress and Cortisol

7. Optimize Sleep

8. Be Consistent and Patient

Ready to Learn the Proven Approach to Perimenopause Weight Loss?

I'm hosting a live workshop: How to Reverse Weight Gain in Perimenopause where I'll teach you:

• The exact hormone shifts causing your weight gain and how to work with them (not against them)

• My proven framework for balancing blood sugar and reducing belly fat naturally

• The protein formula that builds muscle and boosts metabolism

• Simple, sustainable strategies to support natural GLP-1 production through food

• Why traditional diets and calorie restriction fail during perimenopause

• The role of strength training, sleep, and stress management in weight loss

This isn't about quick fixes or pharmaceutical shortcuts. This is about understanding your body and giving it what it actually needs to thrive during this transition.

Wednesday October 15, 2025 @ 12pm EST

This masterclass is hosted in my Perimenopause Circle community members. You can join for free here.

You don't need Ozempic. You need education, support, and a plan that works with your changing hormones.

I'll see you in the masterclass.

Ready for Personalized Support?

If you're tired of guessing and ready for a personalized approach, I'd love to work with you. I help women 40+ create sustainable wellness strategies that fit their real lives - no restriction, no burnout, just results that last.

Want more free resources? Join my Perimenopause Circle. A free community where I share recipes, wellness tips, and real talk about navigating this phase. There, you'll connect with other women who truly understand what you're going through.

The journey through perimenopause doesn't have to mean accepting a body you don't recognize. With the right knowledge and support, this can be the phase where you feel strongest, most vibrant, and most at home in your body.

Let's do this together.

Curious about how we can work together to address midlife weight gain? Book a free Hormone Clarity Call with me.