🧭 Navigating the Holidays in the Ozempic Era: How to Protect Your Peace Around Food and Body Image

The holidays are often a stressful time — packed with social events, family dynamics, pressure to create a picture-perfect season, and endless messaging about how to “stay in control” around food. But in recent years, something has shifted.

Many people are finding that the holidays feel heavier, more charged, and more emotionally complex than they used to. And there’s a reason for that:

We’re celebrating the holidays in what many are calling The Ozempic Era.

In a cultural moment where GLP-1 medications and rapid weight loss are everywhere, conversations about bodies, dieting, and “wellness journeys” are louder than ever. For anyone healing their relationship with food and body — especially from an anti-diet, weight-inclusive perspective — this increase in body and weight talk can feel overwhelming, triggering, and isolating.

If that’s true for you this year, you’re not imagining it. And you’re not alone.

This guide will help you understand why holiday food and body stress feels so intense right now and offer practical, compassionate strategies to protect your emotional wellbeing.

Why the Holidays Feel Harder in the Ozempic Era

Over the past few years, cultural conversations about body acceptance, intuitive eating, and rejecting diet culture felt like they were gaining momentum. We saw:

• More size diversity in media
• Expanded plus-size clothing options
• Increased visibility of intuitive eating
• A stronger pushback against diet culture

But today, many people are noticing a regression. GLP-1 medications like Ozempic and Wegovy have taken over the cultural spotlight. Social media feeds are saturated with before-and-after photos, rapid weight-loss stories, and discussions about shrinking bodies.

This shift is especially noticeable during the holiday season, when body talk is already common. You may find yourself at gatherings where:

• Relatives excitedly discuss their GLP-1 weight loss
• People comment on their “tiny appetite now”
• Body comparisons come up more frequently
• Conversations revolve around weight rather than connection

For people in larger bodies, or those recovering from disordered eating, chronic dieting, or negative body image, this can intensify feelings of vulnerability, comparison, and loneliness.

If your body feels tender this season, it makes complete sense.

How to Set Boundaries Around Body and Diet Talk (Without Making It Awkward)

Setting boundaries is one of the most effective ways to protect your mental and emotional health — especially during the holidays.

Here are practical ways to do that:

1. Prepare Simple, Go-To Responses

If someone brings up dieting, weight loss, or GLP-1 medications, you don’t need to engage. You can say:

• “I’m focusing on being present today, not talking about bodies.”
• “I’m working on healing my relationship with food, so I prefer not to talk about dieting.”
• “Let’s talk about something more interesting.”
• “I’m glad that’s working for you, but I’m not discussing weight loss.”

Short, kind, clear.

2. Change the Subject

Shifting the conversation is a boundary — and an effective one.

A simple “Anyway… how’s work going?” is enough.

3. Protect Your Plate

If someone comments on your food choices:

• “I trust my body.”
• “I’m listening to what feels right for me.”
• “I’m good, thanks.”

No justification needed.

4. Limit Exposure to Triggering Conversations

This might look like:

• Taking a breather outside
• Sitting with different people
• Using earbuds while cooking with chatty relatives

Creating space is a legitimate boundary.

5. Decide Ahead of Time What You Need

Ask yourself:

• Do I want someone with me who understands diet culture triggers?
• Do I need an exit plan?
• Would skipping certain gatherings support my mental health?

Your needs are valid.

6. Wear Your Boundary

Nonverbal boundaries can be surprisingly effective.

Wearing an Anti-Diet sweatshirt like my F*ck Diet Culture crewneck, I Don’t Care About Your Diet hoodie, or our new Anti-Diet Bear merch sends a clear message before any conversation begins — especially if you know diet talk is on the menu. It signals your values and sets the tone without you having to say a word.

Get Your Anti-Diet Merch Here

Grounding Tools for When Comments Catch You Off Guard

Even with boundaries, some comments may still sting. When that happens, grounding techniques can help you respond with compassion instead of self-criticism.

✨ Hand-on-Heart Breathing

Slow breaths help calm the nervous system and pull you out of spiraling thoughts.

✨ Name What’s Happening

Try labeling the moment:

• “That comment brought up comparison.”
• “I feel triggered.”
• “Old thoughts are resurfacing.”

Naming reduces shame and increases emotional clarity.

✨ Remind Yourself of the Truth

• Your worth is not measured in pounds.
• Your body is not a holiday project.
• You don’t need to shrink to be loved or accepted.
• Food is nourishment — not a moral test.

✨ Reach Out for Support

Sometimes all you need is a text to someone who understands your anti-diet journey.

A Gentle Holiday Reminder

You are not behind.
You are not failing.
And your body is not a problem to solve — this season or any season.

If the Ozempic Era feels loud, it’s because it is.
If you feel tender, it’s because you’re human.
And choosing self-compassion in a culture obsessed with shrinking is a radical, powerful act.

You deserve rest, joy, connection, and nourishment — without apology.

If You Want Support This Season

At Conason Psychological Services, we specialize in weight-inclusive, trauma-informed therapy for people healing their relationship with food and body.

If you’re struggling with holiday body image, binge-restrict cycles, GLP-1 pressure, or food anxiety, we’re here to help.

👉 Click here to learn more or schedule a consultation.