Fasting can be beneficial for some healthy 70-year-olds, potentially improving metabolic health, but it carries significant risks, especially if taking medications (like for diabetes), having existing conditions, or experiencing dizziness, so consulting a doctor is crucial before starting, as it might lead to malnutrition, low blood sugar, or clashes with meds. Mild forms like 12-16 hour time-restricted eating (TRE) may offer benefits like weight/fat loss, but extreme or prolonged fasting is generally not recommended for seniors.
Seniors over 70 may consider using intermittent fasting as a weight management strategy. Intermittent fasting involves alternating periods of eating and fasting, the most popular method being the 16/8 schedule, where individuals fast for 16 hours and eat within an 8-hour window (4).
The most effective way to do intermittent fasting for 55 years old and up is by following a 16/8 split. This means that you will eat all of your meals within an 8-hour window and fast for the remaining 16 hours. For example, if you ate your last meal at 8pm, you would not eat again until noon the next day.
Indeed, intermittent fasting counteracts the molecular hallmarks of cardiovascular aging and promotes different aspects of cardiometabolic health, including blood pressure and glycemic control, as well as body weight reduction.
Before You Try Fasting
Fasting may bring health benefits, but not eating can be dangerous for some people. Talk with your health care provider first, especially if you: Are under the age of 25. Are pregnant or breastfeeding.
Doctors are cautious about intermittent fasting (IF) due to concerns about potential risks like increased cardiovascular death (especially with short eating windows like 8 hours), hormonal disruption (menstrual cycles), potential for disordered eating, nutrient deficiencies, and lack of long-term safety data, with some studies suggesting general calorie restriction might offer similar benefits, and highlighting IF isn't for everyone, including pregnant, growing, or certain ill individuals.
22:2 fasting, also known as the OMAD (One Meal A Day) diet, is a form of intermittent fasting where you fast for 22 hours and eat all your daily calories within a compact 2-hour window, focusing on nutrient-dense foods to support weight loss, improve digestion, and boost mental clarity, though research on its long-term safety and effectiveness is limited. It's an intense, restrictive schedule that helps reduce overall calorie intake and may trigger autophagy (cellular cleanup), but requires careful attention to nutrition during the eating window to avoid deficiencies.
Choose foods with little to no added sugar, saturated fats, and sodium. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.
Intermittent fasting may make you feel sick. Depending on the length of the fasting period, people may experience headaches, lethargy, crankiness, and constipation.
The 3-3-3 rule for weight loss is a straightforward habit-based approach: eat three balanced meals per day, drink three bottles (roughly 1.5–2 L) of water by around mid-afternoon, and engage in three hours of physical activity each week.
Some people should steer clear of trying intermittent fasting: Children and teens under age 18. Women who are pregnant or breastfeeding. People with type 1 diabetes who take insulin.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
Kelly Clarkson lost weight by combining a high-protein diet, regular walking, and prescription medication that supported her metabolism. She also adopted a lectin-free diet to reduce inflammation.
There are endless variations to fasting. Such as 12/12 (12 hours of fasting followed by a 12-hour eating window). This is the simplest method as it can mean having the last meal at 7pm and then eating again at 7am the next morning. There is also 14/10 fasting (14 hours fasting followed by a 10-hour eating window).
What Does Sleep Look Like in Older Adults? According to their internal body clock, most older adults need to go to sleep around 7 p.m. or 8 p.m. and wake up at 3 a.m. or 4 a.m. Many people fight their natural inclination to sleep and choose to go to bed several hours later instead.
If you are considering senior intermittent fasting, the best options are the least restrictive schedules. The 12:12 fasting plan is often viewed as manageable because it mimics a natural eating rhythm. Eating from 7 a.m. to 7 p.m. and fasting overnight is practical and still allows three balanced meals a day.
Doctors are cautious about intermittent fasting (IF) due to concerns about potential risks like increased cardiovascular death (especially with short eating windows like 8 hours), hormonal disruption (menstrual cycles), potential for disordered eating, nutrient deficiencies, and lack of long-term safety data, with some studies suggesting general calorie restriction might offer similar benefits, and highlighting IF isn't for everyone, including pregnant, growing, or certain ill individuals.
As blood glucose levels fall during fasting, the pancreas secretes increased amounts of glucagon. This action also reduces insulin secretion, which in turn decreases glucose storage in the form of glycogen.
Tips to Prevent Hunger During Fasting
What Should a 70 Year Old Be Doing All Day? At age 70, staying active, engaged, and mentally stimulated is key to maintaining health and quality of life. A balanced daily routine might include: Physical activity: Gentle exercise like walking, stretching, or yoga supports mobility, strength, and heart health.
Healthy aging food #1: Bananas
This popular fruit is full of health benefits. One medium banana has roughly 422 mg of potassium, an electrolyte that helps your body regulate fluid balance and muscle contractions. The most recent Dietary Guidelines for Americans lists potassium as an “under-consumed nutrient.”
So what should seniors eat for breakfast? A balanced meal of carbohydrates, proteins, and some fruits or vegetables is the best choice to make sure you get everything you need for a healthy start to the day. A mix of eggs, bread, and fruit is a simple and delicious idea!
Adele's significant weight loss wasn't from a quick fix but a two-year journey combining intense, varied workouts (strength training, Pilates, boxing, hiking, cardio) and lifestyle changes, driven largely by addressing anxiety and improving her mental health, though she also worked with trainers and focused on eating more whole foods while denying specific restrictive diets like intermittent fasting. She described getting "addicted" to exercise, often training multiple times daily, emphasizing getting stronger, not just losing weight.
Daily: The most common form of intermittent fasting is a daily fast for 12 to 16 hours. For a 16-hour fast, this would result in an 8-hour feeding window during a 24-hour period. A “16:8” fast might look like eating breakfast at 11am and finishing dinner by 7pm.
Regardless of the intermittent fasting form people choose, they tend to make the same five common mistakes: