While fall is known for cooler temps, cozy sweaters, and colorful leaves, it’s also the setting for one of the most iconic festivals in the world: Oktoberfest. Originating in Munich, Germany, in 1810, it has since become a global phenomenon celebrating Bavarian music, big steins of beer, hearty food, and plenty of fun.

If you’re trying to maintain healthy habits, especially if you’re taking a GLP-1 for weight loss, you might think that your only option is to miss out on all the fun parts of the festival. But balance is an important part of your healthy  journey, too—and that means participating in beloved traditions. 

With some planning, a few swaps, and a determination to enjoy all the festival has to offer (it’s not just about the food and beer!), you can enjoy Oktoberfest without completely derailing your health progress.

How to navigate Oktoberfest if you’re on a GLP-1

Let’s start with the practical stuff. GLP-1 medications like Ozempic® can change how your body processes food and alcohol. Since these medications slow down digestion, mixing them with Oktoberfest’s rich foods and oversized beers can lead to some discomfort—the kind you really don’t want to have while you’re out celebrating.

These tips can help you feel your best:

• Pace yourself with food. Remember, smaller portions will feel plenty satisfying. So share those pretzels, sausages, and schnitzels with a friend.
• Be mindful with alcohol. Beer is a huge part of Oktoberfest, but alcohol can affect blood sugar and hydration, an effect that may be amplified if you’re on a GLP-1. So stick to lighter beers, alternate with water, and sip slowly. Also, there’s no rule that says you have to finish every beer you start. If there’s one you really want to try, by all means, have a taste! Just remember to not overdo it.
• Listen to your body. If you start feeling full or uncomfortable, stop. Don’t push your limits unnecessarily.

Other wellness-friendly Oktoberfest tips

Even if you’re not on a GLP-1, you’ll be better off—and you’ll feel better—if you keep your health goals in mind while you’re at the festival.

Keep these tips in mind while you’re out celebrating:

• Plan ahead. Take some time beforehand to think about what balance means for you, both in the moment and after. From there you can decide what your game plan is. For example, maybe you want to enjoy one bratwurst and two pints of beer. By honoring that goal, you can feel satisfied knowing that you struck the balance you wanted.
• Hydrate! For every stein of beer, drink at least one glass of water. Water should accompany you wherever you go, whether you’re eating, drinking, dancing, or walking around.
• Move around. Festivals tend to be high step-count events, so this shouldn’t be too hard to work in. Prioritizing movement can even help you enjoy the event more! Join in the dancing, explore the festival booths, and walk-and-talk between events.
• Focus on moderation, not overindulgence. Let’s be honest—overindulging is one of the well-loved traditions of Oktoberfest. But you’ll feel a lot better if you set some limits. Enjoy what you want to enjoy, and make sure you take the time to savor it (which can help you avoid overindulging).
• Balance your meals and snacks. Bavarian cuisine is heavy on the meat. While protein is good, it’s better when it’s balanced out with other nutrients. Keep an eye out for veggie sides, or pack some fresh fruits and veggies before you leave so you can enjoy them alongside the festival food.

The 80/20 rule can be a helpful guideline throughout Oktoberfest. This means making healthy choices 80% of the time and indulging during the remaining 20%. 

Rounding out the balance: Music, dancing, and good times with friends

Oktoberfest isn’t just about the food and beer! A healthy, balanced life also includes quality time spent with loved ones—and Oktoberfest is bursting with social-bonding opportunities. 

So make sure you’re taking in the whole experience: joining in the dances, tapping your foot to the music, and soaking up the special vibes you can only get at Oktoberfest. This is where the memories are made—basking in a cultural experience with the people you love.

The afterparty: Getting back to normal after Oktoberfest

Returning to normal life after the high of an event like Oktoberfest can be jarring. Easing back into regular life can make the transition go more smoothly:

• Start with sleep. A good night’s sleep can do wonders after highly social events like Oktoberfest. A melatonin supplement like Drift can help you get back to your regular sleep schedule.
• Keep drinking water. You’d be surprised how helpful water can be in any situation, including recovering from a big event.
• Eat simple, balanced meals. No need to go all out with your meal planning now that life is back to normal. Get back into the swing of things with some simple, low-prep meals like salads and nourishing soups.
• Jump back into exercise—but slowly. It’s fine to take a few days off from your regular workouts if you need it, but don’t wait too long—it’s all too easy for inactivity to become a habit! Start with light walks and stretches to get you going, and after a few days switch back to what you were doing before. 

Perhaps the best part of being on any kind of health journey is that you don’t have to do it alone. You can involve your friends and family in the fun times, the hard times, and the regular times. A health coach can also be an invaluable aid to lean on when your motivation is low. Visit Shed’s website to learn more. 

FAQs

Can I drink alcohol while on GLP-1 medication?

Yes, but it is best to limit it. Alcohol can affect blood sugar and increase the risk of side effects like nausea or dehydration. If you plan to drink, be sure to sip slowly, eat food with your drink, and drink plenty of water. 

What are some healthier food choices I should look for at Oktoberfest?

Keep an eye out for grilled fish, rotisseries chicken, or veggie sides. You can still enjoy the pretzels and bratwursts, just balance them with lighter options. 

Is it okay to indulge at Oktoberfest if I’m trying to be healthy?

Yes. Wellness is about balance, not perfection, and part of that balance involves doing things you love and enjoying your favorite foods and drinks. Just try to keep the 80/20 rule in mind: focus on healthy choices 80% of the time, and indulge during the remaining 20%. And don’t forget to enjoy the music and dancing, too!

How do I get back on track after Oktoberfest?

Start with hydration and sleep. Then ease back into your usual healthy meals and routines. Don’t skip meals or try to “make up” for your Oktoberfest indulgences. 

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This content has been reviewed by a licensed dietitian for educational purposes. It is not a substitute for medical advice.