Traveling with GLP-1s: How to Stay on Track While You're Away

Whether you're taking a long weekend, heading out on a business trip, or planning a big vacation, travel has a way of disrupting healthy routines. When you're on Semaglutide or Tirzepatide, those disruptions can be a little more complicated: how do you store your medication? Should you stick to your usual dosing day? And how do you keep eating (mostly) well when you're bouncing between airports, hotels, and restaurants?

The good news: a little planning goes a long way. Here’s how to stay on track — physically and mentally — without letting perfection get in the way of progress.

Medication Tips for the Road

If you’re taking a GLP-1 medication, here’s what to consider before you pack:

1. Keep It Cool (But Not Frozen)

• Semaglutide and Tirzepatide should be stored between 36°F and 46°F.

• Use a small insulated medication travel bag with an ice pack or temperature-stable gel insert.

• Avoid direct contact between the vial and ice packs to prevent freezing.

• Most airlines allow injectable medications and supplies in carry-ons — bring a printed copy of your prescription just in case.

2. Traveling Across Time Zones?

• Dosing can be flexible by a day or two.

• If your usual dosing day is Saturday, and you’re crossing multiple time zones, just aim for a similar time-of-day window — or wait until you’re settled and resume the next day.

• Don’t stress over exact timing. What matters most is consistency over the long run.

3. Store Safely Once You Arrive

• Use the hotel mini-fridge, or ask for one if it’s not included.

• Keep medication in its original box when possible for labeling and temperature tracking.

Navigating Food While Traveling

GLP-1s help regulate appetite — but travel comes with temptations, schedule changes, and sometimes skipped meals. Here’s how to eat well without going overboard:

1. Pack Protein for the Plane

• Bring a few go-to items like high-protein bars, roasted chickpeas, or turkey jerky.

• Airport food is expensive and unpredictable — it's better to have something you can rely on.

2. Make One Good Meal Choice a Day

• You don’t have to eat perfectly every meal.

• Choose one meal each day where you load up on protein, fiber, and hydration — it helps reset everything else.

3. Mind the Alcohol

• Alcohol tolerance may be lower on GLP-1s.

• Sip slowly, eat beforehand, and skip sugary mixers when possible.

4. Listen to Fullness Cues

• It’s easy to override your body’s signals in social settings or on vacation.

• Try to eat slowly and stop when you're satisfied, even if there’s food left on the plate.

Keep Moving — Gently

You're not trying to break records on vacation — just stay gently active:

• Walk between terminals instead of taking the shuttle.

• Choose stairs when it’s safe and manageable.

• Stretch in your hotel room or go for a short walk after meals.

• If you're sightseeing, great! That's built-in movement.

Every bit of movement helps your metabolism and digestion — especially when your usual workouts are on pause.

Final Thoughts

Travel doesn’t have to throw off your progress. It’s not about being perfect — it’s about staying connected to the bigger picture. Your medication can travel with you. Your meals don’t need to be flawless. And even when things go sideways, you can always reset — without shame or guilt.

I’ve worked with many patients who were nervous about traveling while on Semaglutide or Tirzepatide. And every one of them figured it out — often with a few tips like these and a little reassurance.

If you're planning a trip and want to talk through your routine, just reach out. I’m happy to help you feel confident — and keep moving forward.

— Katharine, NP New Day Weight Loss