December 09

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Enjoying the Holidays on GLP-1: Tips for a Healthier Celebration

Posted by on December 9, 2025 in Lifestyle | Leave a comment

The holiday season is a time of celebration, connection, and traditionally, plentiful food. But for people using GLP-1 medications such as semaglutide, Ozempic or Wegovy, tirzepatide, Mounjaro or Zepbound, or similar agents, the Christmas period can bring a unique set of challenges. Appetite reduction, changes in food preferences, and gastrointestinal side effects can make holiday dining feel unfamiliar or even stressful.

The good news, with a bit of planning and self-compassion, you can enjoy the season comfortably and confidently. Here’s how to navigate the festivities while supporting your health and your enjoyment.

1. Understand That Your Appetite Will Be Different

GLP-1s slow gastric emptying and alter hunger cues, which means you may feel full after only a few bites or find that rich foods simply don’t appeal anymore. This is normal, and temporary.

How to cope:

  • Start with small portions to avoid nausea or discomfort,
  • Let others know you’re listening to your body, you don’t owe anyone a full plate,
  • Eat slowly and pause frequently to assess how you feel,

2. Stay Mindful of Trigger Foods

Heavy, greasy, or sugary holiday dishes can be more likely to trigger nausea, reflux, or bloating while on GLP-1 therapy.

Better choices might include:

  • Lean proteins, turkey, chicken, fish,
  • Simple vegetables,
  • Lighter sides, roasted potatoes, green beans,
  • Small dessert portions if tolerated,

It’s still the holidays, enjoy what you love, but keep quantities gentle for your stomach.

3. Manage Social Pressure Gracefully

Holiday gatherings often revolve around food, and people may encourage you to “just have a little more.” GLP-1 use is personal, and you do not need to explain your medical decisions to anyone.

Try simple responses:

  • “I’m full, but everything looks amazing,”
  • “I’m enjoying what I have,”
  • “My body is telling me this is enough for now,”

Setting boundaries keeps you comfortable without derailing the mood.

4. Keep Alcohol Intake Light

Alcohol may hit harder, and faster, while on GLP-1s. It can also worsen nausea.

Tips:

  • Sip slowly,
  • Alternate with water,
  • Choose lighter options, a spritzer, a single cocktail, or a small glass of wine,

Avoid drinking on an empty stomach, as delayed gastric emptying may alter alcohol absorption.

5. Be Consistent With Your Dosing Schedule

The holidays can disrupt routines, but GLP-1 medications work best when taken consistently.

If you’re traveling:

  • Pack medication in a cool, insulated pouch if needed,
  • Set reminders for weekly or daily dosing,
  • Be mindful of time zones if your medication is taken at a precise time,

If you experience increased nausea, consider light meals or adjusting holiday plans around how you feel that day.

6. Prioritize Comfort Over Tradition

Remember, the purpose of the holidays is connection, not consumption. If your plate looks different this year, that doesn’t diminish the celebration.

You might enjoy:

  • Focusing more on conversation,
  • Joining non-food activities, games, walks, decorating,
  • Savoring smaller servings of your favorite dishes,

Give yourself permission to redefine what “holiday enjoyment” looks like.

7. Protect Your Mental Space

Some people worry that eating less will draw attention or questions, especially in a season known for indulgence. It’s okay to step away from food-centered moments, take breaks, or remind yourself that your health decisions are your own.