My Take on HRT & GLP-1s
And how I work with women taking one or both.
I’ve seen an uptick recently in client applications asking me if I work with women considering or already taking a GLP-1 or HRT.
The answer? Yes, of course.
Here’s the truth I wish more practitioners would say out loud:
Hormone replacement therapy (HRT) and GLP-1 meds (like Ozempic, Wegovy, Zepbound) can be game-changing tools.
They can support you through critical transitions.
They can protect your brain, bones, heart, body composition.
They can work when appropriate.
But if you think they’re the fix-all?
If you’re leaning on them like a crutch without addressing what actually supports your biology?
You’re building a house on sand.
I work with women who use both. I’m not against them. In fact, I’ve recommend them—in the right context. (And I myself will likely take some form of HRT when the time comes.)
But I will always say this first:
→ If you’re not laying the foundation with real food, muscle support, and blood sugar balance…
→ If your mitochondria are shot and your gut is inflamed…
→ If you’re using meds instead of learning to read your body’s cues…
The “results” won’t last.
And your body won’t actually feel the way you envisioned.
Let’s dive a little deeper into both —
Used properly, hormone therapy can be incredible. —especially in perimenopause and post-menopause. Estrogen, progesterone, and testosterone replacement support:
Bone density
Cognitive protection
Muscle mass maintenance
Heart health
Vaginal and skin health
Mood, sleep, and overall vitality
But HRT doesn’t fix everything—and it doesn’t replace lifestyle.
If your detox pathways are sluggish…
If your blood sugar is unstable…
If your gut isn’t functioning well…
…you may not process or respond to HRT effectively.
Layer it with:
Protein-forward meals (30g+ per meal)
Resistance training (2–4x/week)
Targeted gut support (e.g. probiotics, prebiotics, fiber, regular elimination)
Liver & estrogen detox support (think: cruciferous veg, dandelion tea, magnesium, castor oil packs)
Micronutrients: magnesium, B vitamins, zinc…
Sleep hygiene + nervous system regulation
Labs & considerations:
Stool testing for beta-glucuronidase & microbiome health
Estrogen/progesterone/testosterone levels (serum or DUTCH)
Thyroid panel (full—not just TSH)
Inflammatory markers (CRP, homocysteine)
Blood sugar/insulin fasting labs
I’ve noticed there’s a stigma about taking a GLP-1 medication (or “the shot” as one client calls it). When these meds first came out, I was against them — diet and lifestyle FTW! But the truth is they’re not going anywhere, and as a practitioner it’s my responsibility to understand the mechanism of action and how to support my clients fully.
These medications (like Wegovy, Ozempic, Zepbound) can help suppress appetite and facilitate weight loss—but they also come with caveats:
Loss of lean muscle mass
Potential gut side effects (nausea, constipation, slowed motility)
Mitochondrial downregulation (less energy generation at the cellular level)
Rebound weight gain if you don’t pair it with real habit change
In other words, they work—but only while you’re on them. And they don’t teach your body how to feel safe, nourished, and stable off them.
BTW: You can also naturally promote your body’s natural GLP-1 production via nutrition and supplements without having to resort to these meds.
Layer it with:
Daily movement + strength training to preserve muscle
Pro-motility nutrients and routines (magnesium, bitters, ginger, digestive enzymes)
At least 100g protein daily (protein powders are often needed to hit this)
Higher-fiber, whole food meals to support the gut + satiety
Mitochondrial support (B vitamins, CoQ10, carnitine, sunlight, walking)
Intentional refeeding protocols if tapering off
Labs & considerations:
GI MAP for gut dysbiosis, inflammation, and enzyme function
Blood sugar response tracking (CGM or fasting insulin)
DEXA or Inbody scans to monitor lean mass
Nutrient depletions (B12, iron, magnesium)
These medications are not “bad” or a cop-out.
They’re just not the whole plan.
So if you’re on HRT or GLP-1s—or thinking about it—amazing. But let’s make sure your body is supported to thrive with them.
Want a place to start?
→ Watch the Hormone Reset Webinar Replay here
It’s free and it’ll walk you through the real-life foundations I build with every single client.
And if you’re ready to go deeper?
I’ve opened five summer spots through June 15 with a lab credit bonus—this covers the cost of your initial functional testing from hormones to mitochondria to gut health. (We decide based on YOUR needs and lived experience.)
After this, I won’t be taking new clients until mid-August.
You can take the med. You can wear the patch.
Just don’t forget to build the body that will hold it all up.