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Dr. Sarah Berry 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 at the science and nutrition company Zoe.  

Dr. Sarah Berry unlocks the mysteries of how women's bodies respond to food during the menopausal transition in this eye-opening conversation about nutrition, hormones, and health. As lead scientist for PREDICT, the world's largest in-depth nutritional research at Zoe, Dr. Berry shares groundbreaking findings about the dramatic metabolic shifts occurring during perimenopause and beyond.

Ever wonder why your body suddenly stores fat differently or why your blood sugar feels unstable? Dr. Berry explains the science behind these changes, revealing how dropping estrogen levels create a "roller coaster" affecting everything from cardiovascular health to sleep quality. The research is clear: premenopausal women typically have better cholesterol, blood pressure, and insulin sensitivity than men of the same age—until perimenopause disrupts these protective factors.

What's particularly fascinating is how differently each woman responds to food during this transition. Dr. Berry's research reveals up to 20-fold differences between individuals, challenging the one-size-fits-all approach to menopausal nutrition. Rather than restrictive diets, she suggests practical strategies that work with your biology: time-restricted eating (finishing dinner before 7pm), maintaining consistent sleep patterns, and simply slowing down your eating rate by 20% can reduce calorie intake by 15% without conscious effort.

Most encouraging is the finding that women who improved their diets experienced a 35% reduction in menopause symptoms—regardless of whether they were taking hormone replacement therapy. This suggests that focusing on diverse, plant-rich foods with plenty of fiber can complement medical approaches or provide an alternative for women who cannot or choose not to take HRT.

Whether you're approaching perimenopause, in the midst of the transition, or supporting someone who is, this conversation offers evidence-based hope that small, sustainable changes to how and when you eat can significantly impact how you feel

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