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
Obviously. But we also know chewing impacts your hunger and your fullness signals. So there's some evidence to show if you chew your food 40 times versus 15 times, it can result in a difference in how full that food makes you feel.
Yep. Again, this isn't an area that I have expertise in, but that's what the evidence is showing. So as well as your gut sending signals to your brain, receptors on your gut saying whether you're full, there's something going on when you're chewing your food as well that's important. Okay. And chewing your food also changes the rate, therefore, at which you're eating.
So it changes your eating speed.
And eat within a 10 to 12 hour eating window.
Then the third would be go back to basics.
Have a good amount of fibre. Have a good amount of healthy oils.
Dare I say it's seed oils. But olive oil, I would say, is the king or queen of the oils. And... You know, have that balanced plate rather than obsessing over a single food.
Don't think of food in isolation. Okay. Think about your diet in relation to or alongside your sleep, your stress, your physical activity.
Can you remind me of what I've done? I'm 48. I'm in the depths of perimenopause. I'm one of those like 90% of people that have brain fog and memory loss.
Don't deny yourself anything. Think about what you can add in rather than what you take away.
There is. I mean, you know, the menopause has a huge impact on how we respond to food. It has a huge impact generally on all of these pillars of health that we've talked about, our sleep, our stress, our physical activity, you know, and diet. And I think it's something we're talking about a lot more now. And we should be talking about it a lot more now.
You know, 50% of the population at some point are going to go through the menopause. And it's a transitional period of great disturbance, great disruption and of great burden to many women. And we've conducted lots of research at Zoe on the menopause.
And what we know is that prior to the menopause, which is basically the point one year after your last menstrual cycle, you have this perimenopausal transition period. where your oestrogen and other hormones are fluctuating day to day. So it's like this roller coaster, which I think your graph shows really nicely. You've got this roller coaster of hormones.
And so what's happening is your oestrogen isn't just slowly declining as you reach perimenopause, so that transitional period before your menopause, but you're on this roller coaster. And it becomes more regulated after the menopause. But you're still in that point where you're having less oestrogen, so less of the hormone that we know has such wide-reaching effects.
And the reason that the perimenopause transition as well as postmenopause period in a woman's life is so important is because oestrogen, the hormone that fluctuates during the perimenopause and then reduces and declines in postmenopause, It has effects all over our body. Nearly every cell in our body has oestrogen receptors. So our brain, our blood vessels, nearly everywhere.
So this roller coaster of oestrogen during the perimenopausal phase and also the reduction postmenopausally has far reaching effects.
health effects so for example postmenopausally women are five times greater risk of having a heart attack now some of that's due to age but it's also due to the loss in oestrogen women are five times more likely to have abdominal obesity which is fat around the tummy and that's because of oestrogen's role in fat tissue deposition so where fat tissue is deposited
We see in our own ZOE predict research, premenopause, women are doing well compared to men in terms of many of these, what we call intermediary risk factors of cardiovascular disease, blood pressure, cholesterol, glucose, insulin, et cetera. As soon as they hit the menopause, suddenly they catch up with men. And it gets worse.
And so suddenly their blood pressure is higher than men or their cholesterol is the same level as men. So we see this as well in our ZOE predict research that postmenopausally and perimenopausally people's cholesterol and their bad cholesterol, their LDL cholesterol increases by 25%. And this is all related to the wide reaching role that oestrogen has. in our body.
We also see the oestrogen impacts and therefore the perimenopause and postmenopause, how we metabolize food. So we see bigger excursions in post-meal glucose and post-meal fat after the menopause. Again, it's all linked to the role that oestrogen plays in our metabolism. And then I think what's most important
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