Health
Thanksgiving on Ozempic: Here’s how to enjoy the meal with a smaller appetite
For the more than 15 million U.S. adults who are currently taking Ozempic or another GLP-1 drug for diabetes or weight loss, Thanksgiving may look a little different than it did prior to starting the medication.
GLP-1 (glucagon-like peptide-1) medications reduce appetite by sending signals of fullness to the brain and slowing down emptying of the stomach.
Common side effects include nausea, constipation and reflux.
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“The rate at which the stomach is purged of food (and acid) is slowed significantly, almost to the point of backup,” Dr. Brett Osborn, a Florida neurologist and longevity expert, told Fox News Digital.
“Essentially, they are ‘injectable fullness’ – and sometimes to a fault.”
The Thanksgiving meal this year may look a little different for the more than 15 million U.S. adults who are currently taking Ozempic or another GLP-1 drug for diabetes or weight loss. (iStock)
Osborn often prescribes GLP-1s to his patients as an effective way to treat obesity and type 2 diabetes, but he acknowledged the digestive side effects, recommending that people pay extra attention to the size and macronutrient content of meals.
“With some planning and strategies, you can enjoy the holiday without compromising your health goals.”
“Navigating Thanksgiving while on GLP-1 medications can be a bit different, but with some planning and strategies, you can enjoy the holiday without compromising your health goals,” Dr. Britta Reierson, a family physician and medical director at knownwell in Minneapolis, Minnesota, told Fox News Digital.
The doctors offered the following tips for the upcoming holiday.
Choose foods wisely
“If your appetite is reduced due to GLP-1 medications like Ozempic, focus on smaller portions of nutrient-dense foods,” Osborn said.
“Prioritize lean protein, non-starchy vegetables and fiber-rich sides to meet your nutritional needs without overloading your digestive system.”
“If your appetite is reduced due to GLP-1 medications like Ozempic, focus on smaller portions of nutrient-dense foods,” a doctor advised. (iStock)
Reierson agreed that lean protein and veggies should be the main components of the meal. “Turkey, roasted vegetables and salads are great options,” she said.
It’s wise to limit high-fat, sugary foods, Reierson added.
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“You can still enjoy these foods in moderation, but keep the portion sizes small to minimize any gastrointestinal discomfort,” she said.
“Also avoid fried foods, as they can be harder to digest and may cause or worsen nausea.”
Look for smart swaps
Osborn recommended incorporating healthier versions of traditional foods whenever possible.
“For example, choose roasted vegetables instead of buttery casseroles or opt for turkey breast without gravy to reduce unnecessary fat,” he suggested.
Experts recommend choosing healthier versions of traditional foods whenever possible. (iStock)
“Remember, fat slows gastric emptying – it’s why you feel full when you eat a fatty meal.”
When taking GLP-1 medications, gastric emptying is already slowed, Osborn noted, which means too much fat ingested in one sitting will cause nausea and potential vomiting.
Opt for smaller portions
The experts recommended doling out smaller portions of favorite dishes.
“You can enjoy traditional Thanksgiving dishes, but in much smaller quantities,” Osborn said. “Focus on a few bites of high-calorie dishes rather than full servings.”
Reierson agreed, adding, “You can still enjoy all the variety and bounty of the meal without overeating.”
“Listen to your body, and don’t feel pressured to eat a whole plate if you’re not hungry.”
Eat mindfully
Overindulging while on GLP-1 medications can lead to nausea or discomfort, Osborn warned.
“Listen to your body, and don’t feel pressured to eat a whole plate if you’re not hungry,” he said. “It’s OK to take small bites, chew slowly and savor the flavors.”
“You can still enjoy all the variety and bounty of the meal without overeating,” an expert said. (iStock)
As these medications will help you feel full sooner, it’s important to pay close attention to your body’s signals, he noted.
“Remember, there is a delay between eating and one’s perception of satiety,” Osborn said. “And this can hit you like a tidal wave if you’re not careful.”
He added, “Stop eating as soon as you feel satisfied, not stuffed.”
Plan for leftovers
If you can’t clear your plate in one sitting, simply pack it up and take it home.
“You can enjoy your favorite holiday dishes over several days, so there is no need to overeat during the meal,” Reierson noted.
Stay hydrated
Hydration is important for everyone, but particularly those on GLP-1 medications.
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Since “GLP-1 medications can slow gastric emptying, dehydration can worsen side effects. Drink water throughout the day and shortly after your meals.”
Don’t skip meals
“Avoid the temptation to skip meals earlier in the day to ‘save up’ for the big meal,” Reierson advised.
“This will often backfire and can lead to overeating and discomfort.”
Keep it simple and polite
If someone comments on your small portion size, Osborn recommended keeping it “simple and polite.”
You shouldn’t feel obligated to explain your medication unless you’re comfortable doing so, doctors said. (iStock)
“You could say, ‘I’m not as hungry today, but everything looks amazing,’ or ‘I’m focusing on smaller portions, as big meals make me feel lousy,’” he suggested.
You shouldn’t feel obligated to explain your medication unless you’re comfortable doing so, the doctor added.
“So many people are on GLP-1 agonists nowadays that it has become more widely accepted.”
Don’t be afraid to communicate openly, Reierson said.
If you can’t clear your plate in one sitting, simply pack it up and take it home, experts advised. (iStock)
“Explain that you are on a medication that affects your appetite,” she said.
“If you are not comfortable sharing, it may work well to simply deflect with positivity that you are focusing on healthier eating habits or you aren’t very hungry.”
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Overall, said Reierson, the important thing is to keep it simple.
“With a bit of mindfulness, you can enjoy Thanksgiving without the side effects.”
New flu strain emerging as a severe health threat
Fox News senior medical analyst Dr. Marc Siegel joins ‘America’s Newsroom’ to warn of a new strain of the flu that is spiking hospitalizations across the country and newfound risks of medical marijuana’s link to psychosis.
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The New York State Department of Health reported a record surge in influenza activity, with 71,123 positive flu cases recorded statewide during the week ending December 20.
Health officials said the figure represents the highest number of flu cases ever reported in a single week since influenza became a reportable disease in New York in 2004.
State health data show the weekly total reflects a 38% increase from the previous reporting period, signaling a rapidly intensifying flu season.
There have been 189,312 reported positive flu cases so far this season, while influenza-related hospitalizations rose 63% in the most recent week.
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New York reported the highest weekly total of cases ever recorded since influenza became reportable in 2004. (iStock)
“We are seeing the highest number of flu cases ever recorded in a single week in New York state,” Health Commissioner Dr. James McDonald said in a press release.
There have been 189,312 reported flu cases so far this season, with influenza-related hospitalizations increasing 63% in the most recent week. (iStock)
Earlier this month, the department declared influenza prevalent statewide, a designation that requires unvaccinated health care workers to wear masks in patient care settings.
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Health officials continue to emphasize that vaccination remains the most effective way to prevent severe illness and hospitalization from influenza.
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New Yorkers who have not yet received a seasonal flu shot are still encouraged to do so, with experts saying vaccination can offer protection even later in the season.
Health officials continue to urge New Yorkers to take preventive steps, including vaccination and staying home when sick, to limit further spread. (iStock)
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To help limit further spread, the department advises individuals experiencing flu-like symptoms — including fever, cough, sore throat, or body aches — to stay home. State health officials also recommend frequent handwashing, using hand sanitizer, and avoiding close contact with sick individuals.
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For those who become ill, officials say antiviral medications are available and are most effective when started within 48 hours of symptom onset.
Health officials also added that people at higher risk for complications should contact a health care provider promptly for evaluation and possible treatment.
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The department noted that flu activity typically peaks in January, meaning case counts could continue to climb in the weeks ahead.
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If the stress of the holidays wreaked havoc on your gut, you’re not alone — 76% of Americans experience gastrointestinal distress during the holiday season, according to a recent national survey from Oshi Health and YouGov.
Digestive problems can be triggered not only by holiday overeating, but also by stress. Financial worries, disrupted routines, fatigue and interpersonal dynamics rank as some of the top causes.
“I see an uptick in psychiatry-related GI issues during the holiday season,” Dr. Claire Brandon, a gastrointestinal psychiatrist based in New York City, told Fox News Digital. “When you are undergoing stress, your body produces more corticotropin-releasing hormones, which sets off a cascade of the inflammatory system.”
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Stress hormones can act directly on the gut, leading to more digestive distress and pushing the body out of “rest-and-digest mode,” Brandon said.
“Stress activates the sympathetic — fight, flight, freeze — nervous system, which slows digestion,” added Dr. David Clarke, an Oregon-based gastroenterologist and president of the Association for the Treatment of Neuroplastic Symptoms. “That can lead to bloating, cramps, nausea and sometimes abdominal pain.”
Stress often plays a bigger role in digestive issues than overeating alone, experts say. (iStock)
The good news, doctors say, is that a few simple, realistic steps can help reset the digestive system after the holidays.
No. 1: Reset your sleep
Sleep plays a major role in gut health. Research shows that insufficient or disrupted sleep can change the composition and function of the gut microbiome, potentially affecting metabolic and immune factors that influence overall health.
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“When I travel and get derailed, my main focus is to reset my sleep,” Brandon said. She recommends reestablishing wind-down routines like deep breathing and progressive muscle relaxation.
No. 2: Eat balanced, fiber-rich meals
Fiber helps keep digestion moving and supports healthy gut bacteria, which can aid post-holiday recovery, experts say.
“The usual principles for supporting digestion apply here,” said Clarke. “Consuming a balanced diet emphasizing fruits, vegetables, whole grains and legumes; avoiding highly processed foods; and moderating alcohol will keep your gut microbiome happy.”
Digestive symptoms like bloating and discomfort often spike during the holidays due to stress, travel and disrupted routines. (iStock)
No. 3: Stay hydrated
Staying hydrated will also aid digestion, Clarke said, noting that light-colored urine is a good indicator of hydration.
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Traveling can be particularly tough on the gut, experts say, especially during flights where low cabin humidity causes the body to pull water from the bowels, leading to constipation.
Drinking water before, during, and after flights — and limiting alcohol and caffeine — can help counteract dehydration-related digestive slowdowns. Experts also recommend sipping water consistently throughout the day.
No. 4: Resume regular movement
Both doctors agreed that exercise supports digestion and stress regulation, which are both key to gut recovery.
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“Going on walks can be enough to help with this, but if you have space to do more, including some gentle stretching, that can be a huge help,” Brandon advised.
No. 5: Reduce stress gradually
Stress management plays a critical role in gut health, and experts say that small, consistent habits can help ease gastrointestinal symptoms.
Brandon recommends calming the nervous system with breathing or grounding exercises and slowing down at meals.
Light movement can help support digestion and regulate stress, experts say. (iStock)
“If you’re constantly running on fumes, on a layover in the airport, eating high sugar and doing things off your routine, expect a few disruptions with your gut,” she said. “Reframe it as something that you can reset when you get home.”
No. 6: Skip cleanses and detoxes
Clarke says that detoxes and cleanses are not necessary and can actually be harmful. Instead, he recommends sticking to the basics — including hydration, balanced meals, regular sleep and movement.
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Doctors say the gut is designed to recover on its own in response to consistently healthy practices rather than extreme resets.
Experts recommend returning to balanced, fiber-rich meals instead of intense cleanses. (iStock)
While short-lived symptoms can improve within hours and are usually temporary, experts say lingering or worsening issues shouldn’t be ignored.
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“If you are back home and struggling to feel your usual baseline while back on your routine, it’s probably worth checking in with your physician,” Brandon advised.
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Regular exercise may do more than strengthen the heart. It could also reprogram the nerves that control how the heart beats, new research has found.
The discovery could eventually help doctors better treat common conditions such as irregular heart rhythms, chest pain, angina and stress-related “broken-heart” syndrome, according to scientists at the University of Bristol in the U.K.
The study, which looked at lab rats trained over 10 weeks, found that moderate exercise does not affect the heart’s nerve control system evenly. Instead, it produces distinct and opposing changes on the left and right sides of the body. a split researchers say has gone largely unnoticed until now.
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“The discovery points to a previously hidden left–right pattern in the body’s ‘autopilot’ system that helps run the heart,” Dr. Augusto Coppi, the study’s lead author and a senior lecturer in veterinary anatomy at the University of Bristol, said in a statement.
Regular exercise may “rewire” the nerves that control the heart, the new study found. (iStock)
“This could help explain why some treatments work better on one side than the other and, in the future, help doctors target therapies more precisely and effectively,” Coppi added.
After 10 weeks of aerobic exercise, the researchers examined the animals’ heart control nerves and found left–right differences that did not appear in inactive rats, according to the research published in the journal Autonomic Neuroscience in September.
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On the right side, the nerve hub that sends “go faster” signals to the heart developed many more nerve cells, suggesting increased wiring. On the left side, however, the number of nerve cells did not rise as much. Instead, the existing cells grew significantly larger, indicating a different kind of adaptation.
The findings could help explain why some heart treatments work better on one side than the other. (iStock)
The findings show that exercise reshapes the heart’s nerve control system in a side-specific way rather than affecting both sides equally, the researchers said. Understanding that process could help doctors better target treatments, especially for patients who cannot exercise or whose symptoms persist despite lifestyle changes.
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Researchers compared the nerve clusters, known as the stellate ganglia, to a “dimmer switch” that fine-tunes how strongly the heart is stimulated. That fine-tuning is important because overstimulation of these nerves is linked to chest pain and dangerous heart rhythm problems.
Scientists caution more studies are needed to determine whether the same effects occur in humans. (iStock)
The findings are early stage and based on animal research, however. So, they do not prove the same effects in people. More studies are needed before they could affect patient care.
Researchers say future studies will explore whether similar left–right nerve changes occur in people and whether they could help explain why some heart treatments work better on one side than the other, potentially paving the way for more precise, personalized care for angina and heart rhythm disorders.
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The study was conducted in collaboration with researchers from University College London, the University of São Paulo and the Federal University of São Paulo in Brazil.
Researchers discovered distinct left-right changes in heart-control nerves after 10 weeks of aerobic exercise. (iStock)
The findings add to growing evidence that regular, moderate exercise benefits the heart in ways scientists are beginning to understand better.
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Fox News Digital has reached out to the study authors for comment.
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