The Simple Food Changes That Give Me More Energy | Nutrition Scientist Dr Sarah Berry
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- Опубліковано 1 лют 2023
- She’s one of the world’s top nutrition scientists, but how does Dr Sarah Berry live her life behind the scenes? We join her for a typical day in her life at her home in London to find out.
From sleep to stress, eating to exercise, Sarah explains how conducting groundbreaking nutrition science impacts how she lives every day.
Sarah is an associate professor at King’s College London and has run more than 30 human nutrition studies. Most notably, she’s the lead nutritional scientist for PREDICT - the world’s largest in-depth nutritional research program.
Have more questions for Sarah? Let us know in the comments below 👇
To read Sarah's full day in the life article visit: joinzoe.com/learn/a-day-in-th...
To learn more about ZOE and order your personalised nutrition kit visit: joinzoe.com/
Follow Sarah on Instagram: / drsarahberry - Наука та технологія
As others have said, backing track too loud. Try 10% instead of 50% in the editor my dudes.
I look forward to Zoe films and love the common sense, yet informed, views of Sarah. However, why did we have to have that silly music distracting us?!
Boomer
@@po72644 Boomer?
Sarah says she never realised why her energy levels went up and down like a yo-yo until she wore a continuous glucose monitor. And this, despite being a nutritionist! I worked out that this glucose spike thing and drop in energy was related to high refined carbs in the early 90s before she even started her career and changed my diet then. Several relatives thought me weird and obsessed for doing what is (slowly) becoming standard practice 30 years later. Clinical research was in place to support lowering carbs/buffering with protein and fat in the early 2000s. It’s been the mainstay of the paleo/keto diet for decades and established lore among gym bros (but based on the studies).
So where on Earth has she been her whole career? To need a continuous glucose monitor to realise that white bread and pain au chocolat causes glucose spikes and energy drops is nothing short of astounding!
And yet all of the above pales in comparison with the following: she says she realised she had a poor glucose response after using the CGM and therefore reduced/buffered her carbs to lessen the glucose spikes. She talks as if she was born with this problem of poor glucose tolerance, implying its innate, genetic but it’s precisely because of eating the diet she has done for years that she’s developed poor glucose tolerance. The constant glucose spikes trigger constant insulin responses until the body becomes insulin resistant. In other words, she was mildly pre-diabetic i.e. had mild meatabolic disease like most people have after decades of eating badly. This is a disease and is reversible, not an innate problem you have to live with!
Reducing the glucose spikes by doing what she’s now doing isn’t managing some idiosyncratic medical problem that some people just happen to have (poor glucose tolerance). The fact Tim Spector wore a CGM and had exactly the same result should be a clue that this is really common: insulin resistance caused by high refined carb diet. Tim said exactly the same thing, implying it was just his lot in life as if it’s innate!
So the message is that what she and Tim are now doing is just eating in a more evolutionarily appropriate manner which will gradually decrease their insulin intolerance (increase insulin sensitivity) over time. Eventually, they will be where they would’ve been if they’d never gone down the road of decades of high refined carb meals. That’s what caused the damage and stopping eating that way will slowly reverse the damage. If they repeat the CGM test in a couple of years, their glucose spikes will be lower, for the same foods, because their insulin response will be better- they’ll be insulin sensitive and thus the insulin will effectively lower the sugar spike for that same food. Nothing to do with an innate problem- it’s all driven by decades of refined carbs and is reversible.
This myopia on something so ludicrously simple is because ZOE and many other nutritionists have wilfully ignored the high refined carb= poor insulin sensitivity axis as a result of being captured by the Harvard School of Nutrition
mantra on veganism and meat being terrible for us. Even the gym bros are way ahead of them on understanding how this works: cutting refined carbs/sugar and eating healthy carbs for pure natural energy, not coma inducing glucose spikes.
I was having the same thought. I am not a nutritionist, but I read about nutrition a lot, and I was shocked that she had been eating that sort of breakfast EVER.
@Amy- thanks for replying. I’m glad there’s someone else out there thinking for themselves. Zoe has strong affiliations with the Harvard Chan School of Public Health which is very biased towards vegetarianism/veganism and so there was a tendency to think all this stodge is ok. Same for Tim. He was eating bread until he realised it was spiking his glucose and has now cut right down. They’re only just now waking up to what my herbalist told me in 1993- the carb stodge that leads to prediabetes.
Do you think we need animal protein at each meal? The crew at mastering diabetes says that fats and animal protein helps short term but long term actually creates insulin issues -they recommend only while intact grains on their whole food plant based plans - not No fats but I think 30 g or under a day from nuts and seeds and avocado not oil
Love zoe and dr Sarah Berry and even more so after giving us the word Nutribollocks 🤣🤣
🤣
Cringe
I find it refreshing to see/hear snacking is not bad as such. As someone with GI problems and struggling with an ED I find I need to eat little and often but it’s so easy to feel bad about this when we are bombarded with IF and TRE being the way to go.
Agree so much to this.!
I often have to remind myself that it's all so individual. And also, research data to date is still limited (especially for women, especially for leaner women) and results may be totalled and presented as averages. That however doesn't show that there may be some people who do extremely well (on fasting or other) and some who simply don't.!
And unless you yourself were included in any of these studies (+got the privilege of finding out that way, what your body works best on), you have to be your own researcher and really honestly learn to listen to your own body!
5:02 … asked about the future of nutritional science: “… exciting … excited… we can give advice to people that’s personalised” AKA “We’ll ask you to send us your poo samples, then charge you for our analysis and tell you to eat more yoghurt and fermented foods.” And a “snack lunch” in February including fresh raspberries & blueberries, with Comté cheese: high cost, high airmiles. Let’s see a video explaining how to eat healthily when you’re having to rely on a food bank.
I'm doing the ZOE blood sugar tests at the moment. Very surprised how just having a bowl of plain Greek Yoghurt with a banana levelled out my blood glucose spike. Thank you Dr Sarah Berry and the ZOE Team, you're helping me to improve my diet, so hopefully I will live a long and healthy life. 🤗
Love Zoe films but agree music is too loud and preferably should be removed
Please, please don't play background music. Completely distracting, annoying and unnecessary with an academic podcast.
My gosh I do so agree! There is far too much of this…I have problems with R4’s the food programme for the same reason. It renders everything lightweight.
I agree, it’s very distracting
Also, what a ridiculous headline !? Too healthy to taste good?
Guys- you need professional ‘ad’ people to smarten up your public face.
Hear, hear!
Absolutely agree with music - I find it so hard to listen to the voices with the muzak in the background
Please put the canned music back in the can 🤫🤫, spoilt a perfectly good message guys 🤦♂️
Great information and good to hear a personal perspective from someone who actually knows what they’re talking about. That background music is truly awful though and I say that as someone who loves music and has it playing a lot of my day.
Agree stop the music! Could not take in information. Had to stop it and replay silent with transcript.
I have a tremendous amount of respect for ZOE and what Dr. Specter and others are doing. I am also pleased to see that Sarah's snack is at least appealing.
In a video quite awhile ago Dr. Specter described his daily diet and it impressed me as very unappealing which leaves me wondering if optimum health requires that we 'eat to live' rather than the hedonistic 'live to eat'. Or is there a happy medium?
Perhaps changes like less processed food and sugars can make people feel better and improve mental health. On the other hand, if meals and snacks become bland, in some cases unappetizing, will that be one less positive hedonic experience in already difficult lives?
Our grandparents came through disasters of the last century such as world wars and shortages and the Depression when many were hungry. After WWII, the trend was bountiful food, overloaded plates and 'baby fat' in children being good. Sometime around the 1970's in the U.S. fast food and processed foods took over, and in most families both parents worked so there was less time for home meal preparation.
In developed nations like the U.S. where there are high rates of clinical depression and mental illness, I wonder if most pleasures of eating must be traded for improved health? Salads, fruits, nuts, etc. can be very good but they also become boring. I foresee those who want optimum health having meals that are simply the chores of existence similar to fueling a car. Something that is necessary and quickly to be forgotten.
After WW2 there was a massive recession and there were still coupons for rationing until the late 50s. As a child of the 60s I can assure you there was no bountiful food, it was all buying the very cheapest and using fillers like bread or potato to fill the gaps. As for healthy food being boring I have learnt so many ways to make meals exciting using multiple different foods in one dish and using spices, herbs and oils to provide delicious and nutritious meals. I have cooked for the family since the 70s and my cooking creativity has had a massive shot in the arm from the Zoe programme and all the wonderful podcasts, I find myself incredibly excited to be making exceptional food. I cook for my 96 year old aunt, who grew up on a meat and two veg diet, and she is not only relishing the meals I am cooking but also showing signs of improvement to her health which at her age is amazing. I am so grateful to everyone at Zoe.
“Salads fruits and nuts … can be boring” - and for many people, just too expensive. I recall Dr S recommended avocado … 🙄
We saw her preparing her snack, taking food out of her fridge, cutting things up, but she didn’t tell us what she was eating!
Do you keep the radio on in the background deliberately in order to make it more difficult to hear what is being said?
Woo Hooo ! Love the Science ! Love the presentation ! Love Dr. Sarah !!!
Love putting it all into ACTIVE practice !
Woo Hooo ! 75 'n' Groovily Alive !
🥰☮☯🥗🌈
Crikey I'll have what you are on.
ooo, exactly the same for me, thanks for saying it all for me! As for having "what are we on", shall we call it Zoe Juice?
Sorry, I cannot focus on what Dr Berry is saying for the intrusive music. Turn it down please!
Great advice, especially if I have the urge to snack. 😊
3:30+ “If a food is too healthy to be enjoyed, it’s just not healthy at all.” What does that cute-sounding slogan actually mean? Please give us some examples of “too healthy” foods!
Nutrinbollocks had me in stitches 😂😂😂
I wonder if my breakfast is okay for glucose spikes. Virtually every morning, I have steel cut oats with a big topping of a mix of the following: shiitake mushrooms, kale, collards, broccoli, artichoke hearts and olive oil, pumpkin seeds. Very delicious -
I have had to postpone twice the start of my Zoe program due to a glitch with the blood sugar monitor, so I have the entire kit sitting on a table in the living room, the muffins in the freezer and I'm not due to start the program until the 30th June '23 having received all the above around the 16th June '23. Beyond frustrating! I hope as I type this (25th June '23) that the problem with the blood sugar monitor has finally been resolved as I will positively explode with frustration if I get a message on the 30th June that I need to postpone for a third time!
Interesting! But the background music makes it quite difficult to hear what she's saying - better without it.
Thank you.
So basically Zoe is a continuous glucose monitor. I want to try one and see what causes my blood sugar to spike. I’ve always had a varied diet and probably the last 10 years been mindful of sugar so have a lot of eggs and protein for breakfast sometimes with tomatoes or spinach, always cook fresh meals maybe a takeaway 1-2 times a month active job as a crash technician but always struggle with my weight but only around my mid section, scan revealed fat in my liver so really want to sort it out before I’m 50 ideally
I learned a new word from this video: "nutribollocks"
🤣the best
Comté cheese ❤️
I'm lucky to live where it's one of the locally produced staples.
I love Zoe and am.following the advice and feeling bettrr, however like many others have said I find the music on this and other podcasts to be very annoying and dustractinf.
Ruined by distraction of unnecessary music!
Ruined? That’s a bit strong.
Ruined by Sarah’s lack of knowledge about nutrition…you don’t eat snacks…give your body a rest.
Agree that the music is annoying and distracting.
Absolutely - please get rid of the music
I get so fed up when people talk about eating healthy foods without considering people who cannot eat a lot of these foods because of allergies or chronic disease. I have migraines that are triggered by foods high in tyramine. Restricting these foods lowers the intensity of the migraines. I can’t eat cheese, nuts any fermented foods including soya and some fruits. I am also dairy free because of milk protein intolerance. Is there an alternative way that I can replace the good microbes? Also I can’t fast because it triggers my migraines.
What difference to the study does the fact that the group is self selected?
I noticed that you don't do the intermittent fasting, why not? Considering zoe is really into this. Thanks
I've hear Dr Spector say that the intermittent fasting occurs overnight....
@@suzetteccc hi, yes, but you need x time of fasting for the night bacteria to come out to clean up. Maybe its not nessecary if you have a healthy gut to start with and the more unhealthy the gut the longer the fast? What we really need now is second and third gut bacteria testing to see what, if any, differences there are after intermittent fasting, and also if we could get a team together to test a weeks/10 day fasting etc!
Can you do a special on Lumen please!?????
Don’t play music
On the contrary proper good quality cheese can do wonders in moderation!
Love this so much 👏
Yes. I stopped listening because of sound track. Information shouldn’t need jazz background.
Music no necessary
Let’s see you guys vs Paul Saladino
My biggest question is why does my wife on vacation to Barbados from UK have an immediate change in her poo. The first morining. Diet exactly the same. Hit Barbados and jumbo poo, big long sausage two foot long or longer. It is our annual joke. Even take pictures. Back to UK and immediate change back. My theory is the time change means she is up and pooing later UK time when in Barbados meaning poo is less dewatered than when in UK. Any serious answers welcome!
Maybe it's a relaxation response. Any change in coffee use? That could have an effect
Dreadful video. Content totally ruined by the music drowning out the information. May not even click to open the next time a video is posted.
Thought all cheese was loaded with saturated fat and therefore bad for the heart, should anyone with high cholesterol be eating it 🤔
I'm not an expert but we've been eating cheese for hundreds, maybe thousands of years- maybe it's all the modern ultra processed additives that are causing ill health.
@@cherylporter1033 Could be Cheryl you may have something there 🤔
Too much salt in the olives, saturated fat and salt in the cheese. Crackers are processed and probably too much salt. Just for a snack? "The American Heart Association recommends no more than 2,300 mg a day and an ideal limit of less than 1,500 mg per day for most adults, especially for those with high blood pressure. Even cutting back by 1,000 mg a day can improve blood pressure and heart health".
I’m pretty sure that’s Jonathan’s voice modulated to change it to a female voice, asking the questions.
A Nutritional Scientist who used to eat 'white bread with lashings of butter or pain au chocolat' for breakfast has zero credibility from me. Supposedly in this field for 25 years!! A huge minus Zoe.
So agree with you. A so called ‘expert’ promoting snacking!?!? And the term ‘fuller for longer’ is a nonsense in my book. I used to eat plates of vegetables and have a huge belly yet still feel lacking in something. Now I eat only unprocessed foods containing loads of natural animal fats and that is so satiating that I don’t need to snack. Viola!
And this scientist uses the term "rubbish" to describe how she felt... I'm aware of the pressure nowadays to dumb down everything, but can we at least not be afraid of using grown-up language?
Agreed, and she never realised why her energy levels went up and down like a yo-yo until she wore a continuous glucose monitor. And this, despite being a nutritionist! I worked out that this glucose spike thing and drop in energy was related to high refined carbs in the early 90s before she even started her career and changed my diet then. Several relatives thought me weird and obsessed for doing what is (slowly) becoming standard practice 30 years later. Clinical research was in place to support lowering carbs/buffering with protein and fat in the early 2000s. It’s been the mainstay of the paleo/keto diet for decades and established lore among gym bros (but based on the studies).
So where on Earth has she been her whole career? To need a continuous glucose monitor to realise that white bread and pain au chocolat causes glucose spikes and energy drops is nothing short of astounding!
And yet all of the above pales in comparison with the following: she says she realised she had a poor glucose response after using the CGM and therefore reduced/buffered her carbs to lessen the glucose spikes. She talks as if she was born with this problem of poor glucose tolerance, implying its innate, genetic but it’s precisely because of eating the diet she has done for years that she’s developed poor glucose tolerance. The constant glucose spikes trigger constant insulin responses until the body becomes insulin resistant. In other words, she was mildly pre-diabetic i.e. had mild meatabolic disease like most people have after decades of eating badly. This is a disease and is reversible, not an innate problem you have to live with!
Reducing the glucose spikes by doing what she’s now doing isn’t managing some idiosyncratic medical problem that some people just happen to have (poor glucose tolerance). The fact Tim Spector wore a CGM and had exactly the same result should be a clue that this is really common: insulin resistance caused by high refined carb diet. Tim said exactly the same thing, implying it was just his lot in life as if it’s innate!
So the message is that what she and Tim are now doing is just eating in a more evolutionarily appropriate manner which will gradually decrease their insulin intolerance (increase insulin sensitivity) over time. Eventually, they will be where they would’ve been if they’d never gone down the road of decades of high refined carb meals. That’s what caused the damage and stopping eating that way will slowly reverse the damage. If they repeat the CGM test in a couple of years, their glucose spikes will be lower, for the same foods, because their insulin response will be better- they’ll be insulin sensitive and thus the insulin will effectively lower the sugar spike for that same food. Nothing to do with an innate problem- it’s all driven by decades of refined carbs and is reversible.
This myopia on something so ludicrously simple is because ZOE and many other nutritionists have wilfully ignored the high refined carb= poor insulin sensitivity axis as a result of being captured by the Harvard School of Nutrition
mantra on veganism and meat being terrible for us. Even the gym bros are way ahead of them on understanding how this works: cutting refined carbs/sugar and eating healthy carbs for pure natural energy, not coma inducing glucose spikes.
@@ardznails I’m interested in nutrition because I’ve had years and years of gut pain and horrendous mood swings. The CGM was too expensive for me, as was a Keto mojo, but I worked it out by trial and error. I still view the ZOE team videos, but am frustrated by their ignorance
Don't encourage the snacking culture. It's a major change in my lifetime.
It's far easier for me to eat mindfully if I eat less frequently.
Saturated fat is not good! This is the fact, based on strong scientific evidence!
I’ve some serious knob envy going on there 😉
That hob 😳
💖💖💖💖❤️🙏❤️💖💖💖💖
Arrrgh, that music!
These videos are very interesting but far too long….who has time to listen to one hour of howto eat more healthily. Too much like one scientist talking to another .too much information in them. I just want to know how to eat more healthily. 20 to 30mins would suffice. I tend to switch off after about 40 mins. I just get bored with all the scientific talk.
Look like she making a party plate with the computer.
I usually love Zoe content but this video was frustrating. Music, constant talking with short views of the food.
‘ what I eat in a day’ would be good, so people can see and be inspired. This felt like another podcast.
Sara is beautiful!!!!
That's not a snack, that's lunch!
1:48 - she has milk bottles! I hate fossil-oil plastic, so that's a +1 from me.
Edit: the only known thing to go with diet tonic water is gin - nobody drinks diet tonic water neat!
25 yrs in nutritional research and you are still peddling the things you learned back then. Keep up!! There is no credible research which proves red meat and saturated fat are bad for us or increase the chance of heart attack yet you say this in nearly all of your videos
She is telling the people what they like to hear, time restricted eating is health, and not snacking through the day "healthy snacks".
In our research of 680,000 people, we found that snacking frequency was not linked to unfavourable health outcomes when you opt for healthy snacks 😊
Cheese is not good for your health!!
@@AFndjdj7373 Dr. Neil Barnard, Physicians Commitee for Responsible Medicine. Also Dr. Esselstyn, T. COLIN Campbell and many others. It as been proven that people who eat cheese have a greater risk of breast and prostate cancer. Vegetarians who eat dairy products are healthier than omnivores but not as healthy as vegans as demonstrated in population studies on the Seventh Day Adventists.
@@AFndjdj7373 That's true. Population studies are not precise. There have been other studies with more strict criteria but I haven't the time to look them up. It's all a matter of personal choice in the end isn't it? Apart from health concerns there are also ethical and environmental reasons for avoiding animal products.
Leave my cheese alone you non cheese fiend you 😳😡😩
@@popgeddy To each his own poison!!!!
@@AFndjdj7373 I looked up the Boyd Orr study. The 3 groups followed for 65 years were meat eaters, fish eaters and vegetarians. Vegetarians consume both dairy products and eggs. The study did not include vegans. It's your health at risk. The doctors I mentioned in my original reply are well qualified and have conducted their own research. Please look them up if you are genuinely interested.
What a useless video like so many of Zoe’s videos …these people are clueless or in someone’s pocket