Podcast Summary: The Diary Of A CEO with Steven Bartlett
Episode Title: Leading Nutritional Scientist: Seed Oils Are Not Bad For You! Eating This Twice A Day Will Help Menopause! The Alarming Link Between Chewing & Belly Fat!
Release Date: January 27, 2025
Host: Steven Bartlett (DOAC)
Guest: Dr. Sarah Berry, Renowned Nutrition Scientist and Professor

Introduction

In this insightful episode of The Diary Of A CEO, host Steven Bartlett engages in a comprehensive discussion with Dr. Sarah Berry, a distinguished nutrition scientist with over two decades of research experience. The conversation delves deep into contemporary nutritional myths, the impact of food processing on health, snacking habits, and the intricate relationship between diet and menopause.

Debunking Seed Oil Myths

Timestamp: [00:00]

Dr. Berry opens the discussion by addressing the rampant misinformation surrounding seed oils. Contrary to popular belief perpetuated on social media, she asserts, "there is absolutely no evidence to show seed oils are harmful. Actually, they're beneficial for our health" (00:00). She emphasizes the importance of relying on credible scientific research over sensationalist claims.

Understanding the Food Matrix

Timestamp: [04:52]

A significant portion of the conversation centers on the concept of the food matrix. Dr. Berry explains, "the food matrix, simply put, is the structure of food," highlighting how processing alters this structure and, consequently, its health impacts (05:04). She illustrates this with the example of apples versus apple puree, demonstrating how the physical form affects digestion and satiety.

The Impact of Food Processing

Timestamp: [06:12]

Dr. Berry elaborates on how various processing techniques modify the food matrix. While processing can enhance food safety, stability, and taste, it can also detrimentally alter nutrient profiles if overdone. She notes, "processing gone bad is when you've changed the nutrient profile of a food such that it is unhealthy" (08:19).

Snacking Habits and Health Outcomes

Timestamp: [29:00]

Addressing snacking behaviors, Dr. Berry discusses her study where replacing typical UK snacks with almond nuts led to a "30% reduction in cardiovascular disease" over six weeks (31:45). She underscores that while snacking itself isn't inherently bad, the nutritional quality of snacks plays a crucial role in health outcomes.

Chewing and Eating Speed

Timestamp: [10:08]

The dialogue explores the relationship between chewing, eating speed, and calorie intake. Dr. Berry explains that "if you change the speed in which you eat your food by 20%, you reduce your calorie intake by about 15%" (01:03). She further discusses how increased chewing can enhance satiety signals, preventing overeating.

Sleep, Stress, and Metabolism

Timestamp: [39:34]

The conversation shifts to the interconnection between sleep, stress, and dietary choices. Dr. Berry highlights research indicating that poor sleep can lead to increased hunger and poor food choices, creating a "perfect storm" detrimental to health (41:10). She emphasizes the role of sleep hygiene in maintaining metabolic health.

Menopause and Dietary Strategies

Timestamp: [97:52]

Dr. Berry delves into the complexities of menopause, discussing how hormonal fluctuations during this phase affect metabolism, fat distribution, and overall health. She shares insights from her research, revealing that adopting a healthier diet can lead to a "35% reduction in symptoms" during menopause (108:21). Strategies include increasing fiber intake, prioritizing healthy oils, and maintaining a balanced eating schedule.

Debunking Nutribolicks

Timestamp: [60:44]

A critical segment addresses various nutribolicks—widely held but scientifically unsupported nutritional beliefs. Key topics include:

• Seed Oils: Dr. Berry refutes claims that seed oils are inherently toxic, explaining that earlier studies conflated seed oils with trans fats from partial hydrogenation (63:37).

• Saturated Fats and Cholesterol: She clarifies misconceptions about saturated fats, asserting that their health impact depends on the food matrix and the types of saturated fats consumed. For instance, "cheese within reason... does not increase your cholesterol" (86:19).

• Dairy Products: Dr. Berry differentiates between various dairy products, noting that fermented options like cheese and yogurt have different health implications compared to butter and unfermented dairy (78:53).

Practical Dietary Principles

Towards the end of the episode, Dr. Berry offers five actionable dietary principles:

1. Find Joy in Food: "Find a food or dietary pattern that you enjoy that brings you pleasure" (93:47).
2. Mindful Eating Practices: Slow down, chew more, avoid eating late at night, and maintain a 10-12 hour eating window (94:00).
3. Return to Basics: Incorporate high-fiber foods, whole grains, fruits, and healthy oils into meals (96:17).
4. Integrated Health Approach: Don't view diet in isolation; consider its relationship with sleep, stress, and physical activity (96:42).
5. Allow Indulgences: "Don't deny yourself anything. Think about what you can add in rather than what you take away" (97:43).

Concluding Insights

Timestamp: [119:37]

In wrapping up, Dr. Berry expresses a vision for collaborative efforts between scientists, the food industry, and policymakers to promote evidence-based nutrition. She emphasizes the need to combat misinformation and support sustainable, enjoyable dietary habits.

Notable Quotes

• Debunking Seed Oils:
  "There is absolutely no evidence to show seed oils are harmful. Actually, they're beneficial for our health." — Dr. Sarah Berry (00:00)

• Food Matrix Explanation:
  "Food is so much more than just the nutrients and chemicals it contains... the structure of the food modulates the helpfulness of the chemicals and nutrients within the food." — Dr. Sarah Berry (05:04)

• Chewing and Satiety:
  "Eating twice as fast can result in consuming more calories before your fullness signals kick in." — Dr. Sarah Berry (11:54)

• Menopause and Diet:
  "An overall healthier dietary pattern can reduce symptoms." — Dr. Sarah Berry (97:28)

• Nutribolick on Saturated Fats:
  "Saturated fat as a whole, we know is linked to increased risk of cardiovascular disease... but the type and food matrix matter." — Dr. Sarah Berry (86:35)

Conclusion

This episode sheds light on the intricate nuances of nutrition science, dispelling common myths and emphasizing the importance of holistic dietary practices. Dr. Sarah Berry's expertise provides listeners with evidence-based strategies to enhance their health, particularly during challenging life phases like menopause. By advocating for a balanced, enjoyable, and informed approach to eating, the conversation underscores the profound impact of dietary choices on overall well-being.