Adhering to a shorter daily eating window may contribute to better brain health in aging adults, according to new research. Preliminary findings presented at NUTRITION 2026, the American Society for Nutrition’s annual meeting, indicate that older women who ate their meals within an eight- to nine-hour period demonstrated slight cognitive improvements compared to those who ate over a longer, approximately 12-hour span.
The six-month pilot study involved 47 postmenopausal women aged 50 to 79 who were overweight or obese. All participants were instructed to reduce their daily caloric intake by approximately 500 calories. They were divided into two groups: one ate within a time-restricted window averaging 8.2 hours, typically between 10 a.m. and 6 p.m., while the other group consumed meals over an average of 12.3 hours.
Both groups achieved similar weight loss, losing about 15 pounds over the six months. However, the group with the shorter eating window performed better on cognitive tests assessing spatial planning and problem-solving. This group also showed fewer errors on memory and learning tests, although no significant differences were observed in reaction time or multitasking abilities.
"These outcomes suggest a better ability to remember information during everyday tasks and reduce mistakes related to memory, attention and problem-solving," said lead researcher Sue Shapses, a professor at Rutgers University and Rutgers-RWJ Medical Center. "Reductions in the eating window predicted greater improvements."
Researchers hypothesize that time-restricted eating might support brain health by helping to regulate circadian rhythms, reduce inflammation, and improve metabolic health. They also noted that weight loss itself can help mitigate some age-related cognitive decline. The study suggests that stopping food intake several hours before sleep and limiting the eating period to eight to nine hours daily may offer additional benefits compared to a typical 12-hour eating window.
Experts not involved in the study, like Lauri Wright, director of nutrition programs at the USF College of Public Health, noted that while the results are promising, larger and longer studies are needed to definitively recommend time-restricted eating for brain health. Wright suggested potential biological mechanisms, such as improved insulin sensitivity, reduced chronic inflammation, and enhanced cellular repair during longer overnight fasting periods, could be linked to healthy brain aging.
Robin DeCicco, a certified holistic nutritionist, pointed out that a shorter eating window often naturally leads to reduced calorie consumption, aiding weight loss. She also stated that periods of fasting can help lower markers of inflammation and oxidative stress. Some individuals with inflammatory conditions, including neurological disorders, have reported feeling better when fasting, as it allows organs and the digestive system a period of rest.
However, experts caution that time-restricted eating is not suitable for everyone. Wright advised against it for children, adolescents, pregnant or breastfeeding women, individuals with a history of eating disorders, and people with diabetes on insulin. Both Wright and DeCicco emphasized that any recommendation for fasting should be made and monitored by a healthcare professional, especially for individuals with specific medical conditions or those taking certain medications. They stressed that other lifestyle factors, such as regular physical activity, adequate sleep, blood pressure and blood sugar control, avoiding smoking, maintaining social connections, and following a healthy overall diet, have stronger evidence for protecting cognitive function over time.