For millions across the UK, Christmas Day represents a welcome culinary ceasefire in the annual diet wars, a time for joyous overindulgence. However, for a growing cohort dedicated to wellness and weight management, the festive feast requires a far more measured approach.
The New Rules of Festive Eating
This disciplined mindset is particularly crucial for the estimated 40 million Americans now using GLP-1 receptor agonist drugs like Ozempic, Wegovy, and Mounjaro. These medications, which work by reducing appetite and slowing gastric emptying, demand careful portion control. Medical professionals warn that ignoring these effects and overeating can lead to severe nausea and vomiting. In extreme cases, it could even precipitate a dangerous intestinal blockage.
The festive challenge isn't confined to pharmaceutical aids. Biohackers—individuals who use science and data to optimise their bodies—also meticulously plan their December 25th intake, prioritising longevity and metabolic health over temporary gluttony. A revealing study by Wren Kitchens highlights the scale of typical festive excess, finding the average person consumes a staggering 5,370 calories on Christmas Day. That's more than double the recommended daily intake for men and triple that for women, equating to nearly nine days of non-stop walking to burn off.
A Biohacker's Festive Plate
Daily Mail spoke to Amie Hornaman, a 51-year-old Doctor of Clinical Nutrition and avid biohacker with a biological age she claims is 42. Her Christmas strategy has evolved significantly from her bodybuilding days. Now, she adopts a restrained yet enjoyable approach.
Hornaman has completely eliminated alcohol, a staple for many during celebrations. Instead, she opts for a mushroom nootropic drink infused with THC and CBD, which she says provides relaxation without the negative health impacts associated with alcohol. For her main meal, she focuses heavily on protein, filling her plate with turkey, fish, and steak, accompanied by modest portions of sweet potatoes and roasted Brussels sprouts.
"I prioritise the meat," Hornaman explained, citing concerns that some vegetables might increase inflammation—a view that contrasts with mainstream nutritional science promoting plant-heavy diets. She also eats her protein first, a tactic studies suggest can help manage blood sugar spikes. For dessert, she allows herself a few cookies. Interestingly, Hornaman also microdoses the weight-loss drug tirzepatide weekly at 0.5-1.5mg, well below the typical prescription starting dose of 2.5mg, which she says helps her enjoy treats in moderation.
Navigating Christmas on GLP-1 Medication
Sarah-Marie Cole, 44 from New Hampshire, offers insight from the perspective of a long-term GLP-1 user. After unexpectedly gaining 100lbs in her mid-20s, she tried countless diets without success. She began taking Mounjaro (tirzepatide) in late 2023 and has since lost 109lbs, now being just 10lbs from her goal weight.
Her first Christmas on the medication was a learning curve, where she felt full after just a few mouthfuls. Now, she has a refined strategy. She uses a small salad bowl, filling half with roast beef tenderloin and the other half with sides like mashed potatoes, butternut squash, green beans, and sprouts. For dessert, she takes a sliver of several options—pumpkin pie, pecan pie, cheesecake, a cookie—rather than a full portion of one.
"You can still enjoy everything you like, you just have very small portions and bites of it," Cole stated. Like Hornaman, she largely avoids alcohol, perhaps having a sip of red wine, and prefers a CBD-infused beverage or a mocktail to feel part of the festivities. Currently on 12.5mg of Zepbound weekly, she plans to remain on a maintenance dose with her doctor's guidance upon reaching her target weight.
Both stories underscore a significant shift in how a segment of the population approaches traditional holidays. It's a move away from unrestrained celebration towards a conscious, controlled enjoyment—a reflection of the growing prioritisation of health and bio-individuality, even on days historically reserved for dietary abandon.
