PCOS & GLP-1: Why This Gut Hormone Matters — And How You Can Boost It Naturally

If you’re living with PCOS and feeling frustrated by cravings, energy crashes, or stubborn weight that feels impossible to shift — you’re not imagining it. Science is beginning to explain why this happens, and a key player is a gut hormone called GLP-1 (glucagon-like peptide-1).

In this post, we’ll break down:

✅ What GLP-1 does in your body

✅ Why women with PCOS often have lower GLP-1 levels

✅ What this means for your health

✅ Simple, practical steps you can take to support GLP-1 naturally

Let’s make sense of this together

What is GLP-1, and why does it matter in PCOS?

GLP-1 is a hormone released from your gut after you eat. Think of it as your body’s natural appetite brake and blood sugar helper. It:

• Tells your brain you’re full

• Slows down how fast food leaves your stomach (so you feel fuller for longer)

• Helps your pancreas release insulin (which lowers blood sugar after meals)

• Reduces glucagon (which stops your liver from adding more sugar to your blood unnecessarily)

In short: GLP-1 helps balance appetite, blood sugar, and insulin — all areas that often feel out of sync in PCOS.

Why are GLP-1 levels often lower in PCOS?

Research shows that many women with PCOS have lower GLP-1 levels after meals, compared to women without PCOS — even when body size is the same. Scientists believe this happens because:

• Insulin resistance and high insulin levels (common in PCOS) may disrupt the cells in your gut that make GLP-1.

• Higher levels of DPP-4, an enzyme seen more in PCOS, break down GLP-1 faster — so you have less of the active form available.

• Inflammation and altered gut health, both linked to PCOS, may reduce GLP-1 secretion.

• Excess weight (if present) can further blunt GLP-1’s effects — creating a double hit.

  
  

The result? You might feel less full after eating, find it harder to manage appetite, experience bigger blood sugar swings, and need to produce more insulin to keep blood sugars in check — which can feed into the cycle of PCOS symptoms.

How can you naturally support your GLP-1 levels?

The good news? You can take steps to help your body produce and use GLP-1 more effectively — no medications required.

Here’s how:

1️⃣ Prioritise soluble fibre at each meal

Soluble fibre (from foods like oats, chia seeds, lentils, apples, and flaxseed) helps your gut bacteria produce short-chain fatty acids that boost GLP-1 release.

Practical tip: Aim for 10g fibre at main meals — for example, 2 tbsp chia seeds + ½ cup oats at breakfast, or a lentil + veg soup at lunch.

2️⃣ Include lean protein throughout the day

Protein encourages GLP-1 release and helps with fullness.

Practical tip: Include a palm-sized portion of protein at meals (e.g. chicken, fish, tofu, eggs, low-fat Greek yogurt).

3️⃣ Choose healthy fats

Monounsaturated fats (olive oil, avocado, nuts) and omega-3s (from oily fish like salmon) can promote GLP-1.

Practical tip: Use olive oil in cooking, and enjoy oily fish 1–2 times per week.

4️⃣ Move your body regularly

Exercise (especially a mix of cardio + strength) boosts GLP-1 production and action.

Practical tip: Aim for 150 minutes per week — even a brisk 10-minute walk after meals helps.

5️⃣ Nurture your gut health

Prebiotic foods (onions, garlic, asparagus) and fermented foods (yogurt, kefir, sauerkraut) support gut bacteria that can enhance GLP-1.

Practical tip: Add a small serving of these foods daily.

6️⃣ Both poor sleep and chronic stress can blunt GLP-1 responses.

Practical tip: Aim for 7–9 hours of sleep, and try simple stress management (deep breathing, stretching, journaling).

Lower GLP-1 levels can feel like yet another challenge in PCOS — but you have real power to support this important hormone naturally. Small, steady changes to what’s on your plate, how you move, and how you care for yourself can help regulate appetite, support weight goals, improve blood sugar balance, and ease PCOS symptoms.

Remember: It’s not about perfection — it’s about building habits that feel good and work for you.

I’m planning a free/low-cost webinar all about how to support yourself nutritionally if you’re taking GLP-1s (like Ozempic, Mounjaro, Wegovy).

The goal? To make sure women with PCOS feel confident managing side effects (like nausea or constipation), protecting muscle, and getting the most from their treatment — because GLP-1s on their own don’t guarantee better PCOS outcomes. Nutrition matters too 💜

I’d love your input! I’ve put together a really short survey to make sure this webinar answers your questions.

As a thank you, you’ll get a free guide:🌟 3 Quick Nutrition Tweaks to Feel Better on GLP-1s — Today!

If you’re interested, you can fill it in here:👉 https://www.thepcosdietitian.co.uk/pcos-glp1-webinar-survey