Debunking Nutrition Myths on Seed Oils, Metabolism, and Menopause Diet with Professor Sarah Berry

04/08/25 • 44 min

In this episode of SHE MD, hosts Mary Alice Haney and Dr. Thaïs Aliabadi welcome Professor Sarah Berry, a nutrition expert from Zoe. They explore groundbreaking research on personalized nutrition, debunking common food myths, and discussing how diet affects menopause symptoms. Prof. Berry shares insights from large-scale studies that reveal surprising findings about individual responses to food. The conversation includes how factors like gut microbiome, genetics, and lifestyle influence our body's response to food. Prof. Berry discusses the importance of meal timing, eating speed, and snacking habits on overall health. She also dispels the misconceptions about fats, seed oils, and popular diets, emphasizing the need for evidence-based nutritional advice. Stay tuned until the end to get practical tips to improve your diet and manage menopause symptoms.

Access more information about the podcast and additional expert health tips by visiting SHE MD Podcast and Ovii.

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PROFESSOR SARAH BERRY’S KEY TAKEAWAYS:

Personalized nutrition research shows that individuals respond differently to the same foods based on factors like gut microbiome, genetics, and lifestyle.
Eating slowly and avoiding late-night snacking can significantly improve metabolic health and can reduce calorie intake by 15%. Try to finish eating by 8 PM and maintain a 10-hour eating window for better metabolic health
Healthy diet for menopause: Improving diet quality, particularly by increasing intake of unprocessed fruits, vegetables, and fiber, can reduce menopause symptoms by up to 35%.
Don't fear fats: Seed oils, contrary to popular belief, are not harmful and may have beneficial effects on cholesterol levels when consumed as part of a balanced diet.
Eat the rainbow: Aim for 30 different plant-based foods weekly to boost gut health and overall wellness

IN THIS EPISODE:

(00:00) Intro
(01:40) Personalized nutrition research with Professor Berry
(07:32) How speed of eating affects your body
(09:03) Meal timing's impact on metabolism
(10:24) Benefits of time-restricted eating window
(15:54) Should you fast during perimenopause and menopause?
(18:55) The pillars of health that impact how healthy you are
(20:51) Basic principles of what we should be eating
(23:24) Snacking's impact on health outcomes
(32:03) How does diet affect menopause?
(37:55) Misinformation about fats and seed oils
(40:37) Where to find reliable health and nutrition information

RESOURCES:

Professor Sarah Berry's Instagram: https://www.instagram.com/drsarahberry/?hl=en

Zoe Instagram: https://www.instagram.com/zoe/?hl=en

Zoe Website: https://zoe.com/

"Zoe Science & Nutrition" Podcast: https://link.chtbl.com/pvDQxxAF

GUEST BIOGRAPHY:

Sarah Berry is a Professor at King’s College London and Chief Scientist at ZOE, the science and nutrition company. An academic leader in Nutrition Science, Sarah has run more than 35 human nutrition studies and currently leads the world's largest in-depth nutrition research program, the ZOE PREDICT study. Her research is at the forefront of personalised nutrition, our understanding of fats, and food structure. Sarah’s recent studies explore topics such as menopause, snacking, and cardiometabolic health.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Access more information about the podcast and additional expert health tips by visiting SHE MD Podcast and Ovii.

Sponsors:

Osea: Get 10% off your first order sitewide with code SHEMD at OSEAMalibu.com

Timeline: Timeline is offering10% off your order of Mitopure

Go to timeline.com/SHEMD

Cymbiotika: Go to Cymbiotikia.com/SHEMD for 20% off your order +

free shipping today.

Belli Welli: Go to belliwelli.com and use code our exclusive code SHEMD20 at checkout for 20% off our order

Ollie:

Saks.com: Shop Saks.co

PROFESSOR SARAH BERRY’S KEY TAKEAWAYS:

Personalized nutrition research shows that individuals respond differently to the same foods based on factors like gut microbiome, genetics, and lifestyle.
Eating slowly and avoiding late-night snacking can significantly improve metabolic health and can reduce calorie intake by 15%. Try to finish eating by 8 PM and maintain a 10-hour eating window for better metabolic health
Healthy diet for menopause: Improving diet quality, particularly by increasing intake of unprocessed fruits, vegetables, and fiber, can reduce menopause symptoms by up to 35%.
Don't fear fats: Seed oils, contrary to popular belief, are not harmful and may have beneficial effects on cholesterol levels when consumed as part of a balanced diet.
Eat the rainbow: Aim for 30 different plant-based foods weekly to boost gut health and overall wellness

IN THIS EPISODE:

(00:00) Intro
(01:40) Personalized nutrition research with Professor Berry
(07:32) How speed of eating affects your body
(09:03) Meal timing's impact on metabolism
(10:24) Benefits of time-restricted eating window
(15:54) Should you fast during perimenopause and menopause?
(18:55) The pillars of health that impact how healthy you are
(20:51) Basic principles of what we should be eating
(23:24) Snacking's impact on health outcomes
(32:03) How does diet affect menopause?
(37:55) Misinformation about fats and seed oils
(40:37) Where to find reliable health and nutrition information

RESOURCES:

Professor Sarah Berry's Instagram: https://www.instagram.com/drsarahberry/?hl=en

Zoe Instagram: https://www.instagram.com/zoe/?hl=en

Zoe Website: https://zoe.com/

"Zoe Science & Nutrition" Podcast: https://link.chtbl.com/pvDQxxAF

GUEST BIOGRAPHY:

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Previous Episode

Endometriosis Diagnosis & Treatment: Best Advice on Early Detection & Kate Bond’s Journey to Healing

In this episode of SHE MD, hosts Mary Alice Haney and Dr. Thaïs Aliabadi welcome Kate Bond, an actress best known for her roles in Chicago Med, Good Trouble, and the reboot of MacGyver. For over a decade, Kate silently struggled with endometriosis, a chronic condition that affects millions of women but is notoriously difficult to diagnose. Her story highlights the frustrations many women face in the healthcare system when dealing with this condition and getting dismissed by most doctors. Kate and the hosts explore the challenges of her diagnosis, the impact on daily life, and the knowledge you need to be your own health advocate.

Access more information about the podcast and additional expert health tips by visiting SHE MD Podcast and Ovii.

Sponsors:

One Skin: Visit OneSkin.co/SHEMD and use code SHEMD at checkout for 15% off your first purchase

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Saks.com: Shop Saks.co

Cymbiotika: Go to Cymbiotikia.com/SHEMD for 20% off your order +

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Zoe: As a ZOE member, you'll get an at home test kit and personalized nutrition program to help make smarter food choices that support your gut. That’s ZOE.com and use code SHEMD10 to get 10% off your membership.

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KATE BOND’S TAKEAWAYS:

Endometriosis symptoms often include severe pelvic pain, painful periods, and gastrointestinal issues that can significantly impact daily life and work.
Proper diagnosis and treatment of endometriosis often require finding a doctor who listens, shows empathy, and is curious about solving the patient's health puzzle.
Suppression therapy after endometriosis surgery is crucial for long-term management and prevention of symptom recurrence.
Proactive health screenings, including genetic testing and colonoscopies, are important for early detection of related health issues, especially for those with endometriosis.
Some endometriosis treatment includes laparoscopic surgery with an experienced surgeon who can diagnose and treat endometriosis; hormonal suppression, like progesterone IUDs, often helps manage symptoms; Dietary changes may be necessary to address related GI issues like SIBO.

IN THIS EPISODE:

(00:00) Intro
(03:25) Kate Bond's endometriosis diagnosis journey
(04:50) Dr. Aliabadi explains endometriosis in detail
(09:52) Kate describes severe endometriosis symptoms
(21:15) Endometriosis impacts career and life
(24:50) Treatment options for endometriosis explained
(29:08) SIBO and endometriosis connection discussed
(33:54) Importance of early colonoscopy screening
(42:35) Life improvements after endometriosis treatment
(45:02) Endometriosis impact on family planning

RESOURCES:

Kate Bond’s Instagram

GUEST BIOGRAPHY:

Kate Bond grew up in an A-frame house at the end of a long dirt road in rural Georgia. She is an actress whose credits include Chicago Med, Good Trouble, and the reboot of MacGyver. She’s a passionate unionist and serves on the board of directors of the Los Angeles local of SAG-AFTRA. Her story isn’t just about making it in the entertainment industry—it’s about breaking through barriers, both systemic and personal, and redefining what success looks like when life throws you curveballs. For over a decade, Kate silently struggled with endometriosis, a chronic condition that affects millions of women but is notoriously difficult to diagnose. Like so many others, she was dismissed by doctors, told that her pain was “normal,” and forced to keep pushing forward—because when you’re trying to build a career in Hollywood, there’s no calling in sick.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Next Episode

Navigating Miscarriages, Fertility, and Motherhood with Whitney Port Rosenman

In this episode of SHE MD, hosts Mary Alice Haney and Dr. Thaïs Aliabadi welcome Whitney Port Rosenman, a television personality, fashion designer, and podcast host, to share her fertility journey. Whitney opens up about her struggles with multiple miscarriages and her pursuit of surrogacy. Dr. Aliabadi tackles a comprehensive breakdown of fertility factors, including autoimmune disorders, PCOS, and endometriosis. The conversation touches on the importance of being your own health advocate, intuitive eating, and seeking second opinions. Whitney also shares her emotional journey and her hope for future pregnancies. Dr. Aliabadi provides expert insights on fertility issues and potential treatments.

Access more information about the podcast and additional expert health tips by visiting SHE MD Podcast and Ovii.

Sponsors:

Myriad: Learn more at GetMyRisk.com

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Netflix: Watch Pulse. April 3rd. Only on Netflix

WHITNEY PORT ROSENMAN’S KEY TAKEAWAYS:

Investigate Autoimmune Issues: Multiple miscarriages with heartbeats may indicate an underlying autoimmune issue, even if standard tests are negative.
Learn more about Fertility Testing: Understand the importance of comprehensive fertility testing to learn more about miscarriage symptoms: Screen for conditions like PCOS, endometriosis, and adenomyosis.
Explore Blood Thinners: Blood thinners like Lovenox can be crucial for patients to potentially stop miscarriage with recurrent pregnancy loss, especially after seeing a heartbeat.
Navigate the Surrogate Selection Process: When choosing a surrogate, it's essential to consider factors such as age, previous pregnancy outcomes, and detailed medical history.
Be Proactive in Fertility Care: Patients should be proactive in their fertility journey, asking questions and seeking second opinions when necessary. Don't accept "unexplained infertility" - keep investigating potential causes

IN THIS EPISODE:

(00:00) Intro
(06:42) Intuitive eating and body image struggles
(09:37) Whitney shares her fertility issues and miscarriages
(11:30) Defining IVF embryos
(18:02) Exploring surrogacy after multiple pregnancy losses
(23:33) Dr. Aliabadi explains fertility testing buckets
(31:32) Importance of blood thinners in recurrent miscarriages
(39:50) How autoimmune disorders may be a factor in miscarriages
(41:00) Advice on choosing surrogate mothers
(46:23) Closing thoughts and skincare tips

RESOURCES:

Whitney’s Instagram: https://www.instagram.com/whitneyeveport/

The High Confectionery: https://www.thehighconfectionary.com/

GUEST BIOGRAPHY:

Whitney Port Rosenman is a Creative Director and Designer, with roots in Los Angeles where she currently resides with her husband and seven-year-old son. Widely recognized as an alumna of MTV’s iconic reality show “The Hills” and “The City”, Whitney has since built a prolific career in fashion and design. In 2024, Whitney took on the role of Creative Director for The High Confectionary, a brand that specializes in low-dose gummies and aims to change the way people consume edibles.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.