Dr. Sarah Berry

Palm oil, for example, coconut oil, although the jury's out on the health effects of coconut oil. But palm oil, for example, is very high in saturated fat. We know it increases our cholesterol.

Palm oil, for example, coconut oil, although the jury's out on the health effects of coconut oil. But palm oil, for example, is very high in saturated fat. We know it increases our cholesterol.

I would say, first and foremost, find a food or dietary pattern that you enjoy, that brings you pleasure. Cookies.

I would say, first and foremost, find a food or dietary pattern that you enjoy, that brings you pleasure. Cookies.

Okay, but these aren't exclusive to each other, Stephen, okay? Okay, fine.

Okay, but these aren't exclusive to each other, Stephen, okay? Okay, fine.

That's really important. These are not exclusive. Okay, so a dietary pattern that brings you pleasure.

That's really important. These are not exclusive. Okay, so a dietary pattern that brings you pleasure.

Because food is there to be enjoyed and it will be a sustainable dietary pattern and because we know that consistency and sustainability is really important in how you eat.

Because food is there to be enjoyed and it will be a sustainable dietary pattern and because we know that consistency and sustainability is really important in how you eat.

Second, I would say, think about how you eat. Think about how fast you're eating.

Second, I would say, think about how you eat. Think about how fast you're eating.

Chew more.

Chew more.

Don't eat late at night. Try and eat within a 10 or 12 hour eating window.

Don't eat late at night. Try and eat within a 10 or 12 hour eating window.

So chewing can impact how you break the food down.

So chewing can impact how you break the food down.

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.

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.