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The Diary of a CEODr. Sarah Berry: Why eating after 9 quietly grows belly fat
Berry shows snacking after 9 raises belly fat and inflammation: chewing slower drops calorie intake about 15 percent without changing what is on the plate.
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Episode Details
EPISODE INFO
- Released
- January 27, 2025
- Duration
- 2h 11m
- Channel
- The Diary of a CEO
- Watch on YouTube
- ▶ Open ↗
EPISODE DESCRIPTION
Dr Sarah Berry is a Professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She is also the lead nutritional scientist on the PREDICT program, the world’s largest in-depth nutritional research programme. 00:00 Intro 02:04 Two Decades Studying the Impact of Food on Our Health 04:52 What Is the Food Matrix and How Does It Affect Our Health? 07:03 Why Do We Need Processed Food? 08:15 When Is Processed Food Bad? 11:09 How Long Does It Take for My Brain to Realise I’m Eating? 11:54 Does the Food Industry Engineer Food to Be Highly Palatable? 14:04 The Importance of Eating Slowly 19:43 Research on Almonds and Why They Don’t Fully Break Down 26:15 The Role of Fiber in Diet and Health 29:00 Cardiovascular Disease and the Link to Unhealthy Snacks 32:51 Is There a Knock-On Effect From Having One Snack? 36:55 Does It Matter How Often We Eat? 39:05 Is Eating at Night Bad for You? 43:45 Sleep Is the Pinnacle 48:01 How to Handle Sleep When You’re a Parent 50:13 Stress and Its Effect on Eating 52:44 Sarah Still Makes Bad Choices 54:21 What Does Sarah Think of Diets? 57:52 Sarah’s Thoughts on Fasting and Calorie Restriction 01:00:44 What Is Social Jet Lag? 01:18:46 The Lies About Dairy 01:21:10 Myths About Nuts 01:22:28 Other Lies We Are Told 01:22:40 What Is Cholesterol? 01:27:46 What Is a Saturated Fat? 01:32:26 What Foods Contain Saturated Fats? 01:33:32 Sarah’s Principles for Eating 01:34:53 Why Does Chewing More Have an Impact? 01:37:52 Menopause and Diet 01:42:29 When Do Perimenopausal Symptoms Occur? 01:45:48 The Confusion and Gaslighting Around Menopause 01:51:05 Advice for Women Going Through Menopause 01:55:21 Does Health Affect the Level of Symptoms in Menopause? 01:56:03 Ads 01:57:49 What Haven’t We Talked About? 02:00:32 How Can We Make the World Better? 02:04:41 What Is Something That People Disagree With? Follow Dr Sarah: Instagram - https://g2ul0.app.link/QfpwquIcqQb Twitter - https://g2ul0.app.link/A2oDxYJcqQb Independent Fact Check: https://stevenbartlett.com/wp-content/uploads/2025/01/DOAC-Dr-Sarah-Berry-literature.pdf 🚀The 1% Diary is back - and it won’t be around for long, so act fast! https://bit.ly/1-Diary-Megaphone-ad-reads My new book! 'The 33 Laws Of Business & Life' is out now - https://g2ul0.app.link/DOACBook You can purchase the The Diary Of A CEO Conversation Cards: Second Edition, here: https://g2ul0.app.link/f31dsUttKKb Follow me: https://g2ul0.app.link/gnGqL4IsKKb Sponsors: Shopify - https://shopify.com/bartlett ZOE - http://joinzoe.com with code STEVEN10 for 10% off Linkedin Jobs - https://www.linkedin.com/doac
SPEAKERS
Dr Sarah Berry
guestSteven Bartlett
hostNarrator
other
EPISODE SUMMARY
In this episode of The Diary of a CEO, featuring Dr Sarah Berry and Steven Bartlett, Dr. Sarah Berry: Why eating after 9 quietly grows belly fat explores Chew More, Snack Smarter, Sleep Better: Rethinking Food And Health Nutrition scientist Professor Sarah Berry explains how what we eat, how we eat, and when we eat interact with sleep, stress, and biology to shape our health. She introduces the concept of the “food matrix” – the structure of food – showing why whole foods and processing methods can radically alter calorie absorption, satiety, blood sugar, and cardiovascular risk despite identical labels. Berry dismantles popular myths around seed oils, saturated fat, dairy, nuts, and snacking, and shares evidence on eating speed, late‑night eating, time‑restricted eating, and fiber. She also highlights how menopause and sleep disruption change metabolism and symptoms, and outlines simple, sustainable principles for eating that prioritize both health and pleasure.
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