Intermittent Fasting 16:8 Shown Effective for Adults Over 60

A network meta‑analysis of 31 studies—including seven randomized controlled trials—found that moderate intermittent fasting schedules, especially the 16:8 time‑restricted eating pattern, consistently produced the most favorable outcomes for people aged over 60. Participants achieved weight loss while preserving lean muscle mass and showed improvements in blood‑sugar regulation, blood pressure, inflammation markers, and some measures of cognitive function.

The review also noted potential downsides of very restrictive or prolonged fasting windows, which were linked in some observational studies to higher cardiovascular mortality and poorer cognitive outcomes. Researchers concluded that a moderate fasting window offers a “sweet spot” of benefit without the trade‑offs associated with stricter regimes.