Sleep‑aligned fasting improves key heart and blood‑sugar markers

• Nighttime blood pressure dipped by 3.5%, heart rate dipped by 5% compared to controls
• Given high adherence rate (nearly 90%), novel approach may be a more accessible non-pharmacological strategy for improving cardiometabolic health
• ‘It’s not only how much and what you eat, but also when you eat relative to sleep that is important’

A new Northwestern Medicine study has personalized overnight fasting by aligning it with individuals’ circadian sleep-wake rhythm — an important regulator of cardiovascular and metabolic function — without changing their caloric intake. 

The study found that among middle-age and older adults who are at higher risk for cardiometabolic disease, extending the participants’ overnight fast by about two hours, dimming the lights and not eating for three hours prior to bedtime improved measures of cardiovascular and metabolic health during sleep, as well as during the daytime. 

“Timing our fasting window to work with the body’s natural wake-sleep rhythms can improve the coordination between the heart, metabolism and sleep, all of which work together to protect cardiovascular health,” said first author Dr. Daniela Grimaldi, research associate professor of neurology in the division of sleep medicine at Northwestern University Feinberg School of Medicine.

The study will be published Feb. 12 in the journal Arteriosclerosis, Thrombosis, and Vascular Biology, part of the American Heart Association.

“It’s not only how much and what you eat, but also when you eat relative to sleep that is important for the physiological benefits of time-restricted eating,” said corresponding author Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine and the chief of sleep medicine in the department of neurology at Feinberg.

Previous research has found only 6.8% of U.S. adults had optimal cardiometabolic health in 2017 to 2018. Poor cardiometabolic health can lead to chronic illness, including type 2 diabetes, non-alcoholic fatty liver disease and cardiovascular diseases.

Time-restricted eating has continued to surge in popularity because research has shown it can improve cardiometabolic health and rival traditional calorie‑restricted diets, but most studies have focused on how long people fast, not how their fast lines up with their sleep schedule — a key factor in metabolic regulation.

Given the nearly 90% adherence rate in the study, the study’s novel approach of leveraging the sleep period as an anchor for the timing of time-restricted eating may be a more accessible non-pharmacological strategy for improving cardiometabolic health, particularly in middle-aged and older adults who are at higher risk for cardiometabolic disease, the study authors said.

The study authors said they plan refine the protocol from this study and take it to larger multi-center trials. 

Improved blood pressure, heart rate, blood-sugar control

In the 7.5‑week study, people who finished eating at least three hours before going to bed saw meaningful improvements compared with those who kept their usual eating routines. They experienced:

• Improved nighttime patterns in blood pressure (dipping by 3.5%) and heart rate (dipping by 5%): Their bodies showed a more natural drop in both measures during sleep, which is an important sign of cardiovascular health. Notably, their hearts beat faster during the day when they were active and slowed at night when they were resting. A stronger day-night pattern is linked to better cardiovascular health.
• Better daytime blood‑sugar control: Their pancreas responded more efficiently when challenged with glucose, suggesting it could release insulin more effectively and keep blood sugar steadier.

In the study, 39 overweight/obese participants (36 to 75 years old) completed either an extended overnight fasting intervention (13 to 16 hours of fasting) or a control condition (habitual fast of 11 to 13 hours). Both groups dimmed the lights three hours before bedtime. The intervention group consisted of 80% women.

The study is titled “Sleep-aligned Extended Overnight Fasting Improves Nighttime and Daytime Cardiometabolic Function.” Other Northwestern study authors include Kathryn Reid, Dr. Sabra Abbott and Kristen Knutson.

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Journal

Arteriosclerosis Thrombosis and Vascular Biology

Pecans’ role in supporting heart health, blood sugar control, diet quality and weight management

 As Americans focus on heart health during American Heart Month, a newly published scientific review highlights pecans – America’s native nut – and their role in heart-healthy diets.  Published in the peer-reviewed journal Nutrients, the comprehensive analysis synthesizes more than 20 years of research on pecans and reinforces positive evidence related to cardiovascular health and overall diet quality, while also identifying promising areas for future research.

Conducted by researchers at the Illinois Institute of Technology, the review draws on an extensive body of research that underscores the relevance of pecans within today’s eating patterns and health priorities.

Heart Health Leads the Evidence

Studies show that including pecans as part of a healthy eating pattern can support key markers associated with cardiovascular health, particularly blood lipids. Across human studies, regular pecan consumption has been linked to improvements in total cholesterol, LDL (“bad”) cholesterol, triglycerides and non-HDL cholesterol when eaten in snacking portions. Pecans contain rich sources of polyphenols (a type of antioxidant) and other bioactive components that could also support antioxidant activity and help reduce lipid oxidation, a process related to oxidative stress.

Emerging evidence points to improvements in post-meal lipid metabolism, an important facor in cardiovascular health. Together, these findings suggest pecans exert their strongest benefits through improvements in lipid metabolism and antioxidant defenses.

Blood Sugar, Satiety and Weight Management

Findings on pecans’ effects on blood sugar and diabetes-related outcomes are mixed, and more research is needed to clarify their role in metabolic health. Some studies suggest potential benefits for insulin response or after-meal blood sugar control when pecans replace refined carbohydrates. Several studies report greater feelings of fullness after pecan consumption, making satiety a promising area of research, even as findings on weight outcomes remain mixed. Importantly, current evidence does not show an increased risk of weight gain with pecan intake, with observed weight changes generally within normal day-to-day variability.

Better Diet Quality, Made Simple

The review demonstrates that people who include pecans in their diets score higher on the Healthy Eating Index (HEI), reflecting overall better diet quality. Findings from nationally representative NHANES data further show that pecans naturally fit into balanced, healthy eating patterns, especially when they replace typical snack choices.

“What stands out in the research is the consistency of evidence linking pecans to markers of heart health and overall diet quality,” notes Britt Burton-Freeman, PhD, MS, Director of the Center for Nutrition Research, Illinois Institute of Technology. “The additional findings around satiety and weight management add important context, particularly as interest grows in appetite regulation and the use of GLP-1 therapies.”

Emerging Research Areas

The review identifies promising opportunities for future research:

• Gut health and digestion, including how pecan nutrients interact with the microbiome.
• Brain health, given pecans' high polyphenol content and links between heart and cognitive health.
• Bioactive compounds, which vary by growing conditions and may influence health outcomes.

While these areas are still developing, the research team say they represent promising directions for future study.

A Heart-Healthy Choice for February and Beyond

Looking for an easy way to add plant-based nutrients to your day? Pecans make a simple, satisfying snack – no prep required.

• Sweet + smart: Pair pecans with fresh fruit like apple slices, berries or a pear for a naturally sweet, balanced bite.
• Savory crunch: Sprinkle chopped pecans over hummus, cottage cheese or a smoothie for extra texture and flavor.
• Yogurt or oatmeal topper: Add pecans to yogurt or oatmeal to boost staying power and help keep you fuller longer.
• DIY snack mix: Combine pecans with whole-grain cereal, dried fruit or bits of dark chocolate for a heart-smart trail mix.
• Upgrade your snack bar: Stir chopped pecans into homemade energy bites or granola for added crunch and nutrition.

Heart health is often about small, sustainable changes for better cardiovascular health.  Adding a handful of pecans to meals or snacks may be a simple – and flavorful – way to support heart health and improve overall diet quality. Learn more at EatPecans.com.

This study was supported by the American Pecan Promotion Board (APPB). APPB had no influence over the study or its findings.

Low-carb and low-fat diets associated with lower heart disease risk only if

rich in high-quality, plant-based foods, low in animal products

 Key points:

• Low-carbohydrate and low-fat diets rich in high-quality, plant-based foods and low in animal products and refined carbohydrates were linked with lower risk of heart disease, while the same diets that were rich in refined carbohydrates and high in animal products and other low-quality foods were associated with a higher risk of heart disease. The study suggests that it’s the quality of the macronutrients composing these diets that make a difference for heart health, rather than the quantity.
• According to the researchers, the findings help debunk the myth that simply modulating carbohydrate or fat intake is inherently beneficial. 

Boston, MA—Low-carbohydrate and low-fat diets rich in high-quality, plant-based foods and low in animal products and refined carbohydrates were linked with lower risk of heart disease, according to a new study led by researchers at Harvard T.H. Chan School of Public Health. The same diets that were rich in refined carbohydrates and high in animal fats and proteins were associated with a higher risk of heart disease. The study suggests that it’s the quality of the macronutrients composing these diets that make a difference for heart health, rather than the quantity.

The study will be published Feb. 11, 2025, in JACC.

“Low-carbohydrate and low-fat diets have been widely promoted in the U.S. over the past two decades for weight control and metabolic health, but their effects on heart disease risk have remained unclear,” said first author Zhiyuan Wu, postdoctoral research fellow in the Department of Nutrition. “Our findings help debunk the myth that simply modulating carbohydrate or fat intake is inherently beneficial, and clearly demonstrate that the quality of foods constructing low-carbohydrate and low-fat diets is what’s most important to protect heart health.”

Previous studies have shown that diets emphasizing healthy sources of carbohydrates and fats (such as whole grains, fruits, vegetables, nuts, legumes, and olive oil) are associated with lower risk of coronary heart disease (CHD). The researchers sought to examine this evidence specifically in the context of low-carbohydrate and low-fat diets. To do so, they used diet and health data from nearly 200,000 men and women participating in the Health Professionals Follow-Up Study, Nurses’ Health Study, and Nurses’ Health Study II. The researchers analyzed participants’ diets and scored them to distinguish healthy and unhealthy low-carbohydrate and low-fat diets. They assessed scores in the context of whether participants developed CHD, controlling for various health and lifestyle confounders. The researchers also analyzed participants’ blood samples and measured levels of cardiovascular risk biomarkers.

The study found that low-carbohydrate and low-fat diets emphasizing high-quality carbohydrates and plant-based sources of proteins and fats were associated with about a 15% lower risk of CHD. In contrast, the same two diets rich in refined carbohydrates and animal proteins and fats were associated with a higher CHD risk. In their analysis of the blood samples, the researchers also found that healthy versions of low-carbohydrate and low-fat diets were associated with improved cardiovascular biomarkers, such as higher HDL (good) cholesterol and lower levels of triglycerides. 

Keeping your mind active throughout life associated with lower Alzheimer’s risk

 

• New research shows that people who engage in lifelong learning such as reading, writing and learning languages have a lower risk of Alzheimer’s disease and slower cognitive decline.
• The study does not prove that lifelong learning decreases the risk of Alzheimer’s; it only shows an association.
• The study looked at 1,939 adults, examining cognitive enrichment including access to atlases and newspapers as children and having library cards in middle age.
• People in the top 10% of lifetime cognitive enrichment had a 38% lower risk of Alzheimer’s and a 36% lower risk of mild cognitive impairment compared to those in the bottom 10%.
• Higher lifelong enrichment was associated with delays in dementia onset by up to five years, and mild cognitive impairment by up to seven years.
• Researchers say expanding access to enriching environments, resources and activities may help keep the brain healthier as we age.

MINNEAPOLIS — Engaging in a variety of intellectually stimulating activities throughout life, such as reading, writing and learning a language, is associated with a lower risk of Alzheimer’s disease and slower cognitive decline, according to a new study published on February 11, 2026, in Neurology®, the medical journal of the American Academy of Neurology. The study does not prove that lifelong learning decreases the risk of Alzheimer’s disease; it only shows an association.

The study found that people with the highest amount of lifelong learning developed Alzheimer’s disease five years later and developed mild cognitive impairment seven years later than those with the lowest amount of lifelong learning.

“Our study looked at cognitive enrichment from childhood to later life, focusing on activities and resources that stimulate the mind,” said study author Andrea Zammit, PhD, of Rush University Medical Center in Chicago. “Our findings suggest that cognitive health in later life is strongly influenced by lifelong exposure to intellectually stimulating environments.”

The study involved 1,939 people with an average age of 80 who did not have dementia at the start of the study. They were followed for an average of eight years.

Participants completed surveys about cognitive activities and learning resources during three stages. Early enrichment, before age 18, included the frequency of being read to and reading books, access to newspapers and atlases in the home, and learning a foreign language for more than five years. Middle age enrichment included income level at age 40, household resources like magazine subscriptions, dictionaries and library cards and the frequency of activities like visiting a museum or library. Later life enrichment, starting at average age of 80, included the frequency of reading, writing and playing games and total income from Social Security, retirement and other sources.

Researchers calculated enrichment scores for each participant

During the study, 551 participants developed Alzheimer’s disease and 719 participants developed mild cognitive impairment.

Researchers compared participants with the highest level of cognitive enrichment, the top 10%, with those with the lowest level of cognitive enrichment, the bottom 10%. Of those with the highest level of enrichment, 21% developed Alzheimer’s. Of those with the lowest level, 34% developed Alzheimer’s.

After adjusting for factors such as age, sex and education, researchers found that higher scores in lifetime enrichment were associated with a 38% lower risk of Alzheimer’s disease and a 36% lower risk of mild cognitive impairment.

They found that people with the highest lifetime enrichment developed Alzheimer’s disease at an average age of 94, compared to age 88 for those with the lowest level of enrichment — over a five-year delay.

For mild cognitive impairment, researchers found that people with the highest lifetime enrichment developed mild cognitive impairment at an average age of 85, compared to age 78 for those with the lowest level of enrichment — a seven-year delay.

Researchers also looked at a smaller group of participants who died during the study and had autopsies. They found those with higher lifetime enrichment had better memory and thinking skills and slower decline prior to death, even when researchers accounted for early brain changes linked to Alzheimer’s, like the buildup of proteins called amyloid and tau.

“Our findings are encouraging, suggesting that consistently engaging in a variety of mentally stimulating activities throughout life may make a difference in cognition,” said Zammit. “Public investments that expand access to enriching environments, like libraries and early education programs designed to spark a lifelong love of learning, may help reduce the incidence of dementia.”

A limitation of the study was that participants reported details about their early and midlife experiences later in life, so they may not have remembered everything accurately.

Aerobic exercise may be most effective for relieving depression/anxiety symptoms

 

Supervised group exercise may be best for depression; shorter lower intensity exercise may be best for anxiety ; But all forms of exercise as good as, or better than, medication/talking therapies

Aerobic exercise, such as running, swimming, and dancing, may be most effective for relieving the symptoms of depression and anxiety, finds an overarching (umbrella) review and data synthesis of the available evidence, published online in the British Journal of Sports Medicine.

While supervised and group exercise may be best for reducing depression, shorter (up to 8 weeks) lower intensity exercise may be best for relieving anxiety.

 

But all forms of exercise are as good as, or better than, medication and talking therapies, regardless of age or sex, the findings indicate.

 

Depression and anxiety affect up to 1 in 4 people worldwide, with the highest prevalence among young people and women, note the researchers. And previously published research suggests that exercise compares favourably with psychotherapy and medication for easing the symptoms, they add.

 

But it’s not clear how well exercise might work at different ages, frequency, and intensities.And previous overarching syntheses have focused only on adults or included participants with potentially influential factors, such as long term conditions.

 

The researchers therefore set out to comprehensively estimate the impact of exercise on depression and anxiety symptoms across all age ranges, including in those with and without a clinical diagnosis; and to find out whether the type, length, frequency, intensity, and supervision of exercise, and individual or group participation might influence outcomes.

 

They scoured research databases for pooled data analyses of randomised controlled trials that compared exercise with either another type of activity, or a placebo, or no active intervention, and published in English up to July 2025.

 

Eligibility criteria included planned, structured, repetitive and purposeful physical activities to improve physical and mental health; and all forms, intensities, frequencies and settings (individual or group) of exercise.

 

For depression, 57 pooled data analyses, comprising 800 component studies, involving 57,930 participants aged between 10 and 90, were included in the overarching synthesis.

 

These participants had been diagnosed with clinical depression or were experiencing depressive symptoms, but had no other co-existing conditions. Exercise interventions were categorised as aerobic (19 pooled data analyses); resistance, such as strength training (8); mind–body, such as yoga, tai-chi, and qigong (16); or a mix (39).

 

For anxiety, 24 pooled data analyses, comprising 258 component studies, involving 19,368 participants, aged between 18 and 67, were included in the overarching synthesis. Exercise interventions were categorised as aerobic (7); resistance (1); mind–body (9); or mixed (13).

 

Synthesis of the pooled data analyses showed that exercise had a medium sized effect on depression symptoms and a small to medium sized effect on anxiety symptoms, with the most substantial effects found for young adults (18-30) and women who had recently given birth.

 

All forms of exercise were associated with positive effects, with aerobic, group based and supervised formats the most effective for relieving depression symptoms. Aerobic, resistance, mind–body and a mix of different exercise formats had a medium sized impact on the relief of anxiety symptoms.

 

The effects were on a par with, or better than, medication or talking therapies.

 

The researchers acknowledge some limitations to their findings. These include the variable interpretations of exercise intensity and length among the pooled data analyses, and the relative paucity of pooled data analyses on the impact of exercise across the lifespan.

 

But they nevertheless conclude: “This meta-meta-analysis provides robust evidence that exercise effectively reduced depression and anxiety symptoms across all age groups, comparable with, or exceeding, traditional pharmacological or psychological interventions.

 

“Group and supervised formats gave the most substantial benefits, underscoring the importance of social factors in mental health interventions. With evidence that different characteristics of exercise appear to impact depression and anxiety at varying magnitudes, tailored exercise programmes must be prescribed.”

 

They continue: “Given the cost effectiveness, accessibility, and additional physical health benefits of exercise, these results underscore the potential for exercise as a first line intervention, particularly in settings where traditional mental health treatments may be less accessible or acceptable.”

Can a vegan or vegetarian diet support the rapid growth required in the first two years of life?

While the global shift toward plant-based living continues to accelerate, a critical question has lingered for parents and pediatricians: Can a vegan or vegetarian diet support the rapid growth required in the first two years of life?

A landmark study of nearly 1.2 million infants led by Ben-Gurion University of the Negev (BGU) researchers and the Nutrition Division of the Israeli Ministry of Health suggests the answer is a reassuring yes. The research, published last week in JAMA Network Open (https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2844665), found that infants from vegan and vegetarian households follow growth trajectories nearly identical to their omnivorous peers by age two.

This study analyzed a decade of records (2014–2023) provided by the Israeli Ministry of Health, which tracks the development of approximately 70% of the children in the country. This massive dataset allowed the team—led by Kerem Avital, MPH, and Prof. Danit R. Shahar, PhD, of BGU —to move beyond small-scale debates and provide population-level evidence.

The research revealed several key insights regarding infant development:

• Similar Growth Trajectories: Infants from vegan households closely tracked their omnivorous peers across all measurements, weight, length, and head circumference, with mean differences that were clinically minor (WHO z-score <0.2) and diminished further when adjusted for birth weight.
• Early Differences Diminish: While infants in vegan households had higher odds of being underweight in the first 60 days of life (adjusted odds ratio 1.37), this disparity diminished and was no longer statistically significant by 24 months of age.
• Low Stunting Across All Groups: By age 24 months, stunting rates remained low across all dietary patterns (3.1% for omnivores, 3.4% for vegetarians, and 3.9% for vegans) with no statistically significant differences in odds between groups.
• Diet Quality and Support: The researchers emphasize that well-planned plant-based diets with access to nutritional counseling during pregnancy and infancy are important to support optimal infant development.

“In the context of developed countries, these findings are highly reassuring,” said Kerem Avital, lead researcher and PhD candidate at Ben-Gurion University. “The data suggests that with the proper environment, plant-based diets do not compromise the fundamental physical development of infants.”

As veganism moves from a niche lifestyle to a global health trend, BGU’s research provides the scientific "bridge" needed to inform international public health policy and nutritional counseling for the next generation. 

Strength (resistance) training is the most effective tool for achieving “high-quality” weight loss

 A new study conducted at the Gray Faculty of Medical and Health Sciences and the Sylvan Adams Sports Science Institute at Tel Aviv University reveals a clear conclusion: strength (resistance) training is the most effective tool for achieving “high-quality” weight loss, reducing body fat while preserving, and even increasing, muscle mass.

 

The study was led by Prof. Yftach Gepner, together with Yair Lahav and Roi Yavetz, and was published in the scientific journal Frontiers in Endocrinology. The researchers analyzed data from hundreds of women and men aged 20–75 who participated in a structured weight-loss program. All participants adhered to a low-calorie diet with a controlled energy deficit but were divided into three groups based on their chosen activity: no physical exercise, aerobic exercise, or resistance training.

 

The findings show that while total weight loss was similar across all groups, a significant difference was found in the composition of the weight loss. Participants who performed strength training lost more fat than those in the other groups, and at the same time were the only ones who succeeded in preserving  and even increasing their muscle mass. In contrast, participants who did not exercise, as well as those who engaged in aerobic activity alone, lost a substantial portion of their muscle mass as part of the weight-loss process.

 

The research team explains: “Although total weight loss was similar among all participants, the key difference lay in the composition and quality of that loss. While weight loss without strength training, and even with aerobic activity alone, was accompanied by loss of muscle mass, strength training led to weight loss based primarily on loss of fat, while preserving and even increasing muscle mass. This means that weight loss achieved through strength training is not just a decrease on the scale, but a healthier, more stable, and more effective long-term process.”

 

Muscle mass plays a central role in health and metabolism. Muscle constitutes about 40% of body weight and is responsible for a significant portion of daily energy expenditure, even at rest. When muscle mass declines, metabolic rate decreases, weight loss becomes more difficult, and the likelihood of regaining weight after dieting increases. Therefore, weight loss that does not preserve muscle may be less sustainable and potentially harmful in the long term.

 

 

Beyond that, maintaining muscle mass is essential for everyday functioning, strength, stability, and balance. Loss of muscle can impair physical ability, increase the risk of injuries and falls, and may even accelerate the development of sarcopenia age-related muscle degeneration that can also affect relatively young individuals during unbalanced dieting.

 

The study also demonstrated a clear advantage of strength training in reducing waist circumference  a key indicator of abdominal obesity and cardiometabolic risk. The greatest reductions in waist circumference were observed among the participants who engaged in strength training and were found to be strongly associated with fat loss, highlighting this type of exercise’s contribution to heart and metabolic health.

 

According to the researchers, the findings underscore that not all weight loss is equal in quality. “Good” weight loss reduces body fat, preserves muscle, and supports health and long-term weight maintenance. The study’s conclusion is clear: incorporating strength training into weight-loss programs is not a luxury, but an essential component of healthy, effective, and sustainable weight loss for both women and men.

 

Prof. Gepner concludes: “Our study shows that weight loss should not be measured only by how many kilograms we lose, but by the quality of that loss. When appropriate nutrition is combined with strength training, it is possible to reduce fat effectively while preserving and even improving muscle mass, a critical factor for metabolic health, daily functioning, and long-term weight maintenance. Our findings make it clear that strength training is not just for athletes, but a vital tool for anyone who wants to lose weight in a healthy, safe, and sustainable way, women and men alike.”

 

Link to the article:

https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2025.1725500/full