Dr. Sarah Berry
speaker
566 appearances
3 recordings
3 series
first heard Nov 2024
last heard 18 Dec
Dr. Sarah Berry’s voice in public audio — every appearance, attributed to the second.
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recordings per month · last 12 monthsRecordings per month over the last 12 months — 1 in all, peaking in Dec 2025 with 1.
Appearances
Yeah, absolutely. Again, this is what the research shows, the sleep, the stress, it impacts everything. your ability to make choices about lots of things, but equally your food choices. You know, what you're talking about, I think, is so complex. It's where, where's the responsibility for the government? Where's the responsibility for the food industry?
Where's the responsibility for us as individuals? Where's the responsibility for schools, for example, or for us as parents educating our children? We need to take into account all of those different
areas in order to improve the foods that we're eating there is a problem that these three dishes so the chocolate the biscuits the crisps they are more tasty or rather our taste buds our brains are tricking us into thinking they're more palatable And that's a problem. Do we say to our children, you can never, ever have them? Now, I've certainly never taken that approach.
I think it's all about balance and enabling people to make the choices that they make. But I recognise if I'm sitting there in the evening, I'm a bit stressed, I've got a work deadline, I don't want to eat nuts. I want to eat those biscuits or those crisps and I want a glass of wine with it. I know that's not the right decision. I know it's 10 o'clock at night.
But in the moment, that's the choice I probably will make.
No, I don't, because I think that... It's really quite simple when we think about the food that we eat. I think we're making it so complicated. And I think that, do you know what? If we eat a good amount of fruits, vegetables, pulses, if we try not to eat too much heavily processed foods, if we try and get a bit of diversity in our diet, we're doing okay.
So what if I go and have, you know, a bar of chocolate? As long as I'm not doing it all day, every day. And I think this kind of health optimization around diet... I think is taking away the pleasure of food. And, you know, I often say for food is too healthy to be enjoyed. It's just not healthy at all. Food is there to bring us joy. It's to bring us pleasure. It's part of our emotions.
It's part of our culture. It's part of, you know, our social connections. And I worry that now there's a certain proportion of society so hyper-focused that on that 1% gain in terms of the food that they're eating, that they forget all of that pleasure. So I think I have quite a balanced approach because I know that ultimately if you get the foundations right, the rest will follow.
But that makes up 95% of what makes a food or a diet. And that's how we need to think about what we eat healthy.
I think that there's so much nutribollocks out there.
There is so much misinformation out there. What you see on social media versus what the evidence shows is like night and day. I mean, seriously. And so when I think about diets, my view on diets... I mean, there are some that there's some good evidence, you know, eat 30 plants a week. Yeah, that's great. Go on a low calorie diet to lose weight. Great. But how are you going to maintain that weight?
That's a whole other question. Great for losing, not for maintenance. Then you've got the alkaline diet. I mean, I don't understand that. Eat alkaline foods, but your stomach is acidic. So got no idea how that works. The blood type diet. I don't actually know what half of these diets do because I do not understand the physiological theory behind them. And so, do you know what though, Stephen?
I think if it works for you as an individual, fine, do it. But if it works for you at the expense of the pleasure of food, at the expense of enjoying life to the fullness, that's what I think is a shame. Like time-restricted eating, I think there's great evidence around time-restricted eating.
Now, much of it comes from very tightly metabolically controlled studies, you know, that are done in clinic where people, you know, eat within a five or six hour window. So they have their first meal at 10, their last meal at four in the evening. Reduces inflammation, reduces body weight, improves blood cholesterol, et cetera, et cetera, et cetera. I don't want to only eat six hours a day.
I want to have dinner with my family. I want to have dinner with my friends. I want to go to the pub in the evening, not every evening. I want to live life. So what can we do that takes that principle of that diet, but we still benefit from it? And this is what's great, again, about the research that we're doing at ZOE.
We've done this study called the Big If Study, the Big Intermittent Fasting Study, where 150,000 people sign up. And we said, look, we want to see if what we find in tightly controlled clinical studies plays out in the real world. Because we always have to think, how does all of this evidence play out in the real world? Does it matter?
And we said, just limit your eating window, so the time from your first to your last meal, to 10 hours. So that means if you're having your first meal at 10 in the morning, you're having your last meal at 8 in the evening. That's correct, isn't it? Sure. That's quite doable for most people. I can have my breakfast at 10. I can finish my last meal at 8.
I mean, yeah, I do like munching on my chocolate late at night. I could probably still live a happy enough life doing that. And we found people could do it. We found as well that people who practiced it within two weeks, they felt better. They had better energy, better mood. You know, they were feeling a lot better. They also lost weight.
Many people wanted to do this because they wanted to lose weight. And we actually see from evidence that people practicing time-restricted eating, even if they're told not to change their calorie intake, just by limiting their eating window, on average, reduce their energy intake by about 300 calories on average.
So we know that in most instances, if you practice time-restricted eating, you unintentionally reduce your energy intake. And the data shows that on average from the studies that are published, it's about 300 calories. Obviously depends on the duration. The reduction in body weight also we know is dependent on the eating window.
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