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Eating within a shorter daily window could help support brain health as people age, according to new research.
Preliminary findings presented at NUTRITION 2026 — the American Society for Nutrition’s annual meeting in Maryland — suggests that older women who ate within eight to nine hours per day saw slight cognitive improvement compared to those who spread their meals over about 12 hours each day.
The small six-month trial included 47 postmenopausal obese or overweight women aged 50 to 79. They were each advised to reduce their daily food intake by about 500 calories.
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Study findings
The participants were divided into two groups. One ate in a time-restricted window within an average of 8.2 hours, usually from 10 a.m. to 6 p.m. The other group ate across a 12.3-hour window, according to a news release.
Both groups lost about 15 pounds over six months, but those in the shorter eating-window group performed better on cognitive tests measuring spatial planning and problem-solving.
The shorter-window group also showed fewer errors on memory and learning tests, but no meaningful differences in reaction time or multi-tasking ability.
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“These outcomes suggest a better ability to remember information during everyday tasks and reduce mistakes related to memory, attention and problem-solving,” lead researcher Sue Shapses, PhD, a professor at Rutgers University and Rutgers-RWJ Medical Center, said in a press release. “Reductions in the eating window predicted greater improvements.”
Although the pilot study included only a small number of participants, the researchers believe that time-restricted eating may support brain health by regulating circadian rhythm, reducing inflammation and improving metabolic health.
“Think of meal timing as one potential piece of the puzzle rather than a magic bullet.”
Losing weight alone can help “ward off some of the aging-related cognitive decline,” according to Shapses.
“And these data suggest there may be additional benefits if you stop eating four hours prior to going to sleep and reduce food intake to eight to nine hours per day, compared to the usual eating window of 12 hours per day.”
Women, as well as adults who are overweight or obese, tend to face a higher likelihood of developing Alzheimer’s disease and other forms of dementia as they age, according to the researchers.
How might meal timing help the brain?
Lauri Wright, PhD, director of nutrition programs and associate professor at the USF College of Public Health, who was not involved in this research, reflected on these findings in an interview with Fox News Digital.
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“This is an interesting study because it suggests that when we eat may matter in addition to what and how much we eat,” she said. “That suggests meal timing itself may have played a role, not just weight loss.”
“The results are promising, but we need larger, longer studies before recommending time-restricted eating specifically to improve brain health.”
Experts are still learning about how intermittent fasting affects the brain, although “several biological mechanisms are being considered,” Wright noted.
“Giving the body a longer overnight break from eating may improve insulin sensitivity, reduce chronic inflammation, support healthy circadian rhythms and allow cells more time for repair and maintenance,” she said. “Those processes are all linked to healthy brain aging.”
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From a practical standpoint, eating within a shorter daily window often leads people to consume fewer calories, which can promote weight loss, according to New York-based certified holistic nutritionist Robin DeCicco.
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“We know that maintaining a healthy weight helps with virtually everything,” she told Fox News Digital. “Eating within a restricted window helps people cut calories.”
“When you fast or … have periods of time where you’re not just eating throughout the whole day, it does help to lower markers of inflammation and certain sources of oxidative stress.”
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Many people have reported “feeling better” when fasting, DeCicco noted — especially those who have inflammatory conditions, which can include neurological disorders like Alzheimer’s and dementia.
“When you’re fasting, you’re giving your organs a chance to rest, you’re giving the digestive system a chance to ‘rest and digest,’” she added.
Intermittent fasting isn’t the only way to support cognitive health, Wright countered.
“Regular physical activity, adequate sleep, controlling blood pressure and blood sugar, avoiding smoking, maintaining social connections and following an overall healthy dietary pattern, such as the Mediterranean diet, have much stronger evidence for protecting cognitive function over time,” she said. “Think of meal timing as one potential piece of the puzzle rather than a magic bullet.”
Intermittent fasting “isn’t appropriate for everyone,” Wright warned, adding that she would advise against it for children and teens, pregnant or breastfeeding women, anyone with a history of an eating disorder, and people with diabetes who are taking insulin.
DeCicco agreed that fasting should be recommended and monitored by a medical professional, especially for those who take certain medications or have certain conditions.
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