How to Survive the Silly Season on GLP-1 Medications

The holidays are all about food, drinks and celebration, which can feel a little complicated when you’re on a GLP-1 medication.

These meds can be life-changing for appetite control and weight loss, but they also change how you eat and how your body reacts to big meals, alcohol and long social events. Suddenly those long lunches, grazing tables and festive desserts can feel overwhelming.

A lower appetite, slower digestion, nausea and reduced alcohol tolerance are common side effects for those on GLP-1s, and they’re not exactly ideal when the world around you are celebrating through food.

If you’re heading into Christmas wondering how to navigate meals or social pressure, you’re not alone. And yes, you can enjoy the season without undoing your progress or feeling uncomfortable.

Here’s the thing about the festive season: the food is amazing… but it’s also a bit of a trap if you’re on a GLP-1.

Medications like Ozempic, Wegovy, Mounjaro and Zepbound naturally slow down the rate your stomach empties. That’s one of the reasons they help you feel full sooner, but it also means big, rich meals can linger a lot longer than they used to.

Christmas food is basically a perfect storm, saucy, buttery, high-fat, oversized portions… all arriving within minutes of each other.

When your appetite is lower and digestion is slower, that combination can lead to:

• feeling full after just a few bites

• uncomfortable bloating

• nausea

• that “I pushed it too far” regret

Not because you’re doing anything wrong, simply because your body doesn’t process food the same way it did before GLP-1s.

The good news is with a few small shifts (we’ll walk you through them!), you can enjoy festive food without the discomfort.

GLP-1s slow digestion, which means big, heavy meals can sit in your stomach longer and lead to discomfort. Christmas gatherings are often rich, high-fat, and oversized, a tough combo for anyone on weight-loss meds.

Choose small portions and spread them out across the day instead of forcing down a large meal at once.

Australian heat and reduced appetite means even less desire for hot, heavy food.

Try fresh, no-cook options like:

• Greek yoghurt with berries

• A simple salad with greens, avocado and chicken

• Chopped cucumbers, tomatoes and lentils

These keep you nourished without overwhelming your stomach.

Rushing through meals or grazing nonstop can easily lead to nausea, fullness, or bloating on GLP-1 medications, especially during Christmas gatherings.

Eat slowly, take small bites, and pause halfway through your plate to check in with how you feel.

• Put your fork down between bites

• Sip water throughout the meal

• Pause after eating half — are you satisfied or still hungry?

You don’t need to avoid the foods you love; you just don’t need to finish everything on the plate. Savour the flavour and skip the discomfort.

Mindful eating helps prevent overeating and makes the food more enjoyable.

Protein is your silly season MVP, especially on GLP-1s.

It stabilises blood sugar, keeps you full longer, supports muscle, and helps avoid the energy crashes that can happen with lower appetite.

Fill most of your plate with protein and vegetables first, then add small portions of your favourite sides (eg. potatoes, bread, stuffing). Remember to taste the food, don’t overload.

That’s where glo_up_1 steps in.

One shake gives you:

• 35g protein

• 6g collagen

• Pre and probiotics

• Fibre, vitamins and minerals

Perfect for days when your appetite is low, but your body still needs fuel.

Protein first, veggies next, small servings of holiday treats and top up with glo_up_1 if needed.

Holiday drinks can be fun, but they can also derail your progress, especially when you're on GLP-1s.

GLP-1 medications already lower your alcohol tolerance and can intensify side effects like nausea or dizziness. Add in the empty calories and lowered inhibitions around food, and it’s easy to see why alcohol can make the festive season feel harder to navigate.

If you choose to drink, stick to just one. Enjoy it slowly, pair it with food, and avoid drinking on an empty stomach, it’s a fast track to feeling unwell on GLP-1s.

Alternate every alcoholic drink with water or sparkling water.

If alcohol just doesn’t sit well (very common on GLP-1s), go for a festive non-alc option:

• sparkling water with a splash of cranberry or lime

• iced herbal tea with citrus

• soda water with fresh berries

You still get the “special drink” moment without the side effects.

Summer and GLP-1s can be a tough combo. Heat, dehydration, and overexertion can all make nausea worse, especially during the festive season when you’re out and about more than usual.

Hydrate before you dehydrate and sip water consistently throughout the day, especially before heading out, walking, or exercising. Waiting until you feel thirsty is often too late.

If you're outdoors, take breaks in the shade, avoid heavy activity in the hottest part of the day, and listen to your body if you start feeling off.

Even with the best intentions, festive meals can catch you off guard, especially when you’re on a GLP-1. If you suddenly feel overly full, bloated, or nauseous, don’t panic. 

Stop eating as soon as discomfort hits. Your stomach needs time to catch up.

Small sips of water or warm ginger tea can help ease nausea without overwhelming your stomach.

Gentle movement helps digestion and relieves that “food stuck in your chest” feeling.

Avoid lying down, it can make nausea or reflux worse.

Try toast, crackers, broth, fruit, or a small yoghurt. Keep it light until your appetite settles.

On days when food feels harder to manage, a glo_up_1 shake can give you high-protein nourishment without heaviness. Sip slowly, it’s easier on the stomach than a full meal and helps keep your intake balanced.

If nausea becomes severe, you’re vomiting, or you can’t keep fluids down, reach out to your prescribing doctor. You may need extra support to settle your stomach safely.

The holidays are meant to be enjoyed, not micromanaged. And being on a GLP-1 doesn’t mean you have to opt out of festive food, family traditions, or fun altogether. With a little strategy and a lot of self-kindness, you can celebrate while still supporting your health.

By choosing smaller portions, prioritising protein, moderating alcohol, staying hydrated, and listening to your body, you’ll be able to move through social events confidently, without the discomfort, guilt, or guesswork.

And remember, long-term success isn’t about perfection. It’s about consistency, awareness, and doing what feels good for your body. Give yourself grace, enjoy the moments that matter, and keep showing up for your wellbeing.

A calmer gut, a clearer mind, and a healthier, happier you, that’s the real holiday glow-up.

If you want an easy way to stay nourished, hit your protein goals, and feel supported through the silly season, a daily glo_up_1 shake can make all the difference. One simple habit, big impact.