From Memios
The Longevity Letter
Practical writing and video on living strong and active into your 90s. No hype, no supplements to sell. Just what the evidence supports and what it looks like on an ordinary Tuesday.
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FastingEarly time-restricted eating
Limited evidence. Evidence is limited to a handful of small or short trials.
2026-09-30 · 8 min read
Fasting48- to 72-hour fast
Evidence is very limited: small, short studies of cancer patients fasting around chemotherapy.
2026-09-30 · 10 min read
FastingFasting safety: who should not fast or needs a clinician first
Harms reported: hypoglycaemia with sulfonylureas and insulin, euglycaemic diabetic ketoacidosis with SGLT2 inhibitors, dehydration linked to SGLT2 inhibitors and diuretics, lean mass loss.
2026-09-30 · 14 min read
Fasting12-hour overnight fast
There are almost no randomised trials testing a 12-hour window as the intervention. It served as the control arm in two early time-restricted eating trials.
2026-09-30 · 9 min read
FastingReligious partial fasts
Limited evidence. Evidence is limited to observational studies and short uncontrolled trials.
2026-09-30 · 9 min read
Fasting16:8 time-restricted eating
Evidence is limited and largely points to no advantage over ordinary calorie restriction. In TREAT (116 adults, 12 weeks) 16:8 eating was no better than three structured meals for weight (-0.26 kg difference.
2026-09-30 · 14 min read
Fasting18:6 time-restricted eating
Limited evidence. Evidence is limited to short trials, 5 to 8 weeks long, with small numbers.
2026-09-30 · 12 min read
FastingAlternate-day fasting
Limited evidence. The evidence for zero-calorie alternate-day fasting is thin: small, short trials.
2026-09-29 · 10 min read
FastingEat-Stop-Eat
Limited evidence. Evidence for weekly 24-hour fasting is limited to one small RCT.
2026-09-29 · 9 min read
Fasting36-hour fast
Limited evidence. The evidence is limited to small, short trials, mostly in healthy adults under 60.
2026-09-29 · 10 min read
FastingFasting-mimicking diet
Limited evidence. Evidence is limited and closely tied to the product's maker.
2026-09-29 · 10 min read
Fasting5:2 diet
5:2 leads to weight loss, but randomised trials and a Cochrane review found no clear advantage over ordinary daily calorie restriction or standard dietary advice.
2026-09-29 · 14 min read
FastingModified alternate-day fasting
Well established. Modified ADF leads to weight loss compared with no diet change.
2026-09-29 · 11 min read
FastingOne meal a day
The evidence is thin: three small crossover trials in healthy normal-weight adults (two reports from one trial, lasting 8 weeks per period, and one 11-day trial) and one observational cohort.
2026-09-29 · 9 min read
FastingProlonged water-only fasting
Limited evidence. Evidence is limited and mostly observational, from clinics that run the programmes.
2026-09-29 · 12 min read
FastingRamadan fasting
The evidence is mostly before-and-after observational studies pooled in meta-analyses, with no randomised comparison possible.
2026-09-29 · 14 min read
Fasting14:10 time-restricted eating
Limited evidence. Evidence is limited.
2026-09-29 · 9 min read
Fasting20:4 time-restricted eating
One 8-week randomised trial in adults with obesity found that 4-hour eating (3 to 7 p.m.) reduced weight by about 3%, insulin resistance and oxidative stress versus controls.
2026-09-29 · 10 min read