A guide to alcohol intake while on a GLP-1 medication

Although we do not yet have human studies or clinical data on the relationship between GLP-1  medications and alcohol intake, emerging research and member anecdotes suggest that GLP-1 medications significantly decrease the overall desire and craving for alcohol. Moreover, Sequence Members tend to report an overall decrease in enjoyment, tolerance, frequency, and volume of alcohol intake while on their medication. And we hear time after time that the hangovers are worse - even with very little consumption!  Alcohol intake can also disrupt your sleep, raise your resting heart rate, and slow your progress along your weight loss journey.

That being said, we do understand that alcohol can be a small part of a balanced approach to nutrition for many people. This article is intended to serve as a guide for making safe and informed choices around alcohol intake while on a GLP-1 medication.

The Dietary Guidelines for Americans, the American Medical Association, and the American Heart Association all recommend that adults of legal drinking age who choose to drink do so in moderation, which is defined as no more than one drink per day for women and no more than two drinks per day for men. We recommend to minimize alcohol intake further if possible as there is no health benefit from alcohol and can hinder weight loss efforts.

A standard drink is defined as 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled liquor and spirits. Lighter beers or seltzers and zero calorie mixers are preferred to reduce excess calories from beverages. White, sparkling, and dry wines tend to be lower in calories than sweet or red. Crafts beers and sweet mixed drinks are going to pack the highest calorie count! 

It is also important to know that binge drinking is never safe. Binge drinking is defined as consuming four or more drinks in two hours for women and five or more drinks in two hours for men.

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Risks of excess alcohol intake:

• Weight Gain. A single alcoholic beverage can add anywhere from 100 to 500 calories to your day. Alcohol may also interfere with your ability to make healthful nutrition choices while under the influence. 
• Hypoglycemia: Alcohol can lower blood sugar levels, which can be dangerous if you are taking any blood sugar lowering medication, like GLP-1s. 
• Pancreatitis: Alcohol can increase the risk of pancreatitis, which is a serious inflammation of the pancreas. GLP-1 medications also increase the risk of pancreatitis. 
• Cirrhosis: Cirrhosis is a chronic liver disease that is caused by long-term alcohol abuse. Cirrhosis can lead to liver failure, which is a life-threatening condition.
• Heart disease: Alcohol abuse can increase the risk of heart disease, including heart attack and stroke.
• Cancer: Alcohol abuse has been linked to an increased risk of certain types of cancer, including breast cancer, liver cancer, and colorectal cancer.
• Mental health problems: Alcohol abuse can exacerbate mental health problems, including depression, anxiety, and addiction.
• Falls and Accidents: Intoxication increases the risk for accidental trips and falls or motor vehicle accidents that could be deadly or cause injury to you or someone else.

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Tips for enjoying alcohol safely:

• Know your limits. Everyone has different tolerance levels for alcohol, so it's important to know your own limits and stick to them. A good rule of thumb is to have no more than one drink per hour. 
• Pace yourself. Don't try to catch up to others who are drinking faster than you. Drink slowly and allow your body to process the alcohol before having another drink.
• Eat before and while drinking. Food helps to slow down the absorption of alcohol into your bloodstream.
• Alternate alcoholic drinks with non-alcoholic drinks. This will help you to stay hydrated and reduce your overall alcohol intake.
• Be aware of your surroundings. If you're going to be drinking in a social setting, make sure you have a plan for getting home safely. Designate a sober driver or call an Uber.

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If you are worried about your alcohol intake, please contact your primary care doctor. They can help you assess your drinking and develop a plan to reduce or quit drinking if necessary. There are many resources available to help people who are struggling with alcohol use, and your doctor can connect you with the right ones. Here are some of the signs and symptoms that may indicate a problem with alcohol use:

• You drink more than you intended to.
• You feel the need to drink more and more to get the same effect.
• You experience withdrawal symptoms when you don't drink.
• You have trouble controlling your drinking.
• Your drinking has caused problems in your relationships, work, or health.

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Perhaps you have decided that you are no longer interested in drinking alcohol - that’s great for your health! However, we understand that this may be difficult in social situations. So, here are some tips for dealing with social situations that involve alcohol when you don’t want to drink:

• Be assertive. It's important to be assertive and let people know that you don't want to drink. You can say something like, "I'm not drinking tonight.”
• Have a plan. If you know that you're going to be in a social situation where there will be alcohol, have a plan for how you're going to handle it. This could include bringing your own non-alcoholic drinks, or offering to be a designated driver.
• Don't be afraid to say no. It's okay to say no to drinks, even if people are pressuring you. You can say something like, "I'm not feeling it tonight," or "I'm good, thanks."
• Change the subject. If people are pressuring you to drink, try changing the subject. You can talk about something else, or you can excuse yourself and go talk to someone else.
• Be prepared to leave. If people are not respecting your decision not to drink, you may need to leave the situation. This is okay, and it's important to do what's best for you.
• It's also important to remember that you're not alone. There are many people who don't drink alcohol, and there are many social activities that don't involve alcohol.

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Lastly, we want to leave you with some practical next steps so that you feel prepared going to a social situation in which you don’t intend to drink! Here are some non-alcoholic beverage options that are fun, taste great and support your weight loss goals! 

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Sequence Dietitian’s Mocktail Recipes:

Sparkling Watermelon Margarita 

Ingredients:

• 1 cup watermelon juice or puree
• 1/4 cup lime juice
• 4 cups sparkling water
• Lime wedges and watermelon slices, for garnish (optional)

Instructions:

1. Combine the watermelon juice, lime juice, and sparkling water in a pitcher.
2. Pour into glasses and garnish with lime wedges and watermelon slices, if desired.

Nutrition Facts (per serving, serves 4): Calories: 100, Carbohydrates: 20g

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Mocktail Mojito 

Ingredients:

• 1/2 cup mint leaves
• 1/4 cup lime juice
• 1 tablespoon sugar-free simple syrup
• 4 cups sparkling water
• Lime wedges, for garnish (optional)

Instructions:

1. Muddle the mint leaves in the bottom of a glass.
2. Add the lime juice, sugar-free simple syrup, and sparkling water.
3. Stir to combine and garnish with lime wedges, if desired.

Nutrition Facts (per serving, serves 4): Calories: 50, Carbohydrates: 12g

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Hibiscus Sangria 

Ingredients:

• 1 cup brewed hibiscus tea, chilled 
• 4 cups sparkling water
• Fruit, for garnish (optional)

Instructions:

1. Pour the hibiscus tea into a pitcher.
2. Add the sparkling water and fruit.
3. Stir to combine and garnish with fruit, if desired.

Nutrition Facts (per serving, serves 4): Calories: 40, Carbohydrates: 10g

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The Peachy Sunrise 

Ingredients:

• 1 cup peach juice or puree
• 1 cup orange juice
• 4 cups sparkling water
• Grenadine, for garnish (optional)

Instructions:

1. Pour the peach juice, orange juice, and sparkling water into a pitcher.
2. Stir to combine and garnish with grenadine, if desired.

Nutrition Facts (per serving, serves 4): Calories: 100, Carbohydrates: 20g

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The Strawberry Daiquiri

Ingredients:

• 1 cup strawberries, hulled and sliced
• 1/4 cup lime juice
• 1 tablespoon sugar-free simple syrup
• 4 cups sparkling water
• Lime wedges, for garnish (optional)

Instructions:

1. Muddle the strawberries in the bottom of a glass.
2. Add the lime juice, sugar-free simple syrup, and sparkling water.
3. Stir to combine and garnish with lime wedges, if desired.

Nutrition Facts (per serving, serves 4): Calories: 50 Carbohydrates: 12g

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Moscow Mule Mocktail  

Ingredients:

• 2 cup ginger beer
• 1 cup lime juice
• 4-6 mint leaves
• Crushed ice
• Lime wedge, for garnish (optional)

Instructions:

1. Combine the ginger beer, lime juice, and mint leaves in a copper mug.
2. Muddle the mint leaves to release their flavor.
3. Fill the mug with crushed ice.
4. Stir to combine.
5. Garnish with a lime wedge, if desired.
6. You can also add a splash of sparkling water to your Moscow Mule mocktail for a bit of extra fizz.

Nutrition Facts (per serving, serves 4): Calories: 40, Carbohydrates: 10g

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Check out these prepared options on the market for even more variety! 

Non-alcoholic beers

‍Non-alcoholic spirits