by John Walker, MS, LAT, ATC, CES

Of all the health trends to emerge in the 21st century, few (if any) have achieved the notoriety and effectiveness of GLP-1 receptor agonists, most commonly known today as Ozempic. From speculative tabloid headlines to nationwide ad campaigns, Ozempic has taken the world by storm. You probably know a coworker or two who are currently using them, or you yourself are on them. While a great tool for those struggling with obesity or type 2 diabetes, it’s far from being a “miracle drug” to help you lose that (not-so) freshman fifteen. Let’s break down what exactly Ozempic is, how it works in the body, and how best to maximize its effectiveness especially during holiday festivities.

What Is GLP-1?

GLP-1 (glucagon-like peptide-1) receptor agonist is a drug that mimics the GLP-1 hormone found in the body. Released after eating, GLP-1s help reduce cravings, maintain normal blood sugar, and help its users feel fuller longer. There are two common uses for GLP-1s: type 2 diabetes and weight loss.

Diabetes: GLP-1s help the body release insulin (a hormone that reduces blood sugar). Unlike most prescribed insulins, GLP-1s only reduce blood sugar when it is elevated, which greatly reduces the risk of hypoglycemia. It can also slow the body’s production of glucagon (which raises blood sugar). Keeping blood sugar spikes in check helps lower the risk of nerve damage and stroke in diabetic patients.

Weight Loss: The big claim to fame for GLP-1s in recent years has been its ability to reduce cravings and promote rapid weight loss without major lifestyle changes. This is achieved via slowing the digestive process, allowing more food to remain in the stomach so users “feel full longer.”

Holiday Eating Woahs

Although GLP-1s offer valuable benefits, they can also bring side effects that may derail progress and impact industrial athletes’ performance at work. The holiday season adds its own challenges. Rich meals, irregular schedules, and frequent social events can intensify these effects or reduce the medication’s effectiveness if not managed intentionally. The following steps can help minimize common side effects and support consistent, healthy habits:

Hydrate: Adequate hydration is key to prevent constipation/diarrhea. Aim to carry a water bottle with you during events or travel. A good starting goal is 16-24 oz of water with each meal, or a total of 100 oz of water per day.

Routine: Structure eating into regular mealtimes, rather than snacking throughout the day. Even a small, balanced breakfast or lunch can help keep side effects at bay when you have a holiday party later that day. Prioritize lean proteins and vegetables first on your plate. Keep portions modest and give yourself time to eat slowly, as rapid eating can cause significant gastrointestinal distress.

Eat Smart: Since the digestive process is slowed while on GLP-1s, it’s important to consume mostly nutrient-dense foods such as lean protein, fruits, vegetables, and whole grains. Diets of mostly processed food will leave users fatigued despite having eaten a large quantity of calories. When it’s dessert time, choose the sweets you truly enjoy instead of sampling everything. Pair sweets with a protein source to slow absorption.

Remember, GLP-1s are simply one tool in a person’s health journey. They are not a barrier to enjoying meaningful moments with the people you care about. Prioritize listening to your body, honoring your hunger and fullness cues, and giving yourself permission to savor your favorite foods without guilt.

DISCLAIMER: This article is not medical advice, rather an informative guide on GLP-1s. Please consult with your doctor before starting any new medication.

John Walker, MS, LAT, ATC, CES || John spent years working in college athletics before bringing his experience to Work Right in 2025. He’s most passionate about educating patients and others so they understand their bodies, their injuries, and their options for staying strong on and off the job. Outside of work, he enjoys running half marathons, experimenting with new recipes in the kitchen, catching plays and shows with his wife, and playing with their dog, Memphis.

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