Intermittent fasting helps Mounjaro users enjoy Christmas lunch, doctors say

People using the diabetes drug Mounjaro can enjoy a Christmas lunch without guilt or discomfort by using a 16/8 intermittent fasting window ahead of the meal, according to Dr Crystal Wyllie of ZAVA. The strategy aims to reduce meal stacking—a common issue for people on Mounjaro where food tends to linger in the stomach longer—and give the digestive system time to reset before a richer feast. 'We hate the idea of people on Mounjaro feeling excluded at the Christmas table,' Dr Wyllie says. 'This season should be joyful, not spent worrying about every bite.'

Using a 16/8 window means fasting for 16 hours and eating within an eight-hour period. If your Christmas lunch is between 12pm and 2pm, stop eating by 8pm the night before; if it's at 1pm, stop by 9pm; if it's at 2pm, finish by 10pm, Dr Wyllie explains. The goal is a gentle reset rather than a punitive routine. If fasting feels punishing, she adds, shorten the window to 14/10 or even 12/12 and have something light like a piece of bread or yoghurt in the morning. 'Intermittent fasting works because it helps reduce meal stacking,' she says, noting that giving the digestive system time to reset can make it more tolerant of richer foods, stabilise blood sugar before a large meal, and remove the sense of guilt often associated with indulging on medication.

Intermittent fasting can be a helpful strategy for many, but it may not be suitable for everyone. People with certain medical conditions, those prone to low blood sugar, or anyone taking medications that must be taken with food should consult a healthcare provider before trying this approach. Experts also emphasize balancing Christmas lunches with foods that support digestion, such as Brussels sprouts, roasted carrots and green beans, which are high in fiber. Moderation matters: heavy foods like creamy sauces or large portions of stuffing should be lighter if they tend to leave you feeling sluggish. The overarching message is to eat mindfully and in a way that supports comfort and enjoyment rather than fast-paced indulgence.

There are practical steps after the meal as well. Do not lie down immediately after eating; lying flat or slouching can slow digestion and raise the risk of acid reflux or indigestion, Dr Wyllie notes. A gentle, 10- to 15-minute walk around the home or garden can help move food along and regulate blood sugar. Simple stretches that open the chest and lengthen the abdomen—such as standing side bends or reaching overhead—can relieve abdominal pressure and improve circulation. She cautions that intense exercise right after a big meal can worsen discomfort.

Staying hydrated helps, too. Sip water or unsweetened herbal teas, and consider peppermint or ginger to reduce bloating, with chamomile offering calming properties for post-meal comfort. She also warns against detox teas that include strong laxatives, which can irritate the stomach and intestines, especially for Mounjaro users whose digestion may be slower and more sensitive. The aim is a festive meal that feels enjoyable and stress-free, not a rigid diet ritual.