When it comes to the world of nutrition, Sarah Berry has become one of the most refreshing, grounded voices to listen to. As Chief Scientist at ZOE, her work unfolds at the intersection of rigorous research and real human behavior. She is known not just for her expertise, but for her ability to make complex science feel compassionate, accessible, and deeply human.
In our conversation, Sarah opened up about the controversies she has walked straight into, the misinformation she is determined to correct, and the simple truths she wants people to understand about their bodies. What emerged was a clear, honest, and empowering reframing of how we eat and why it matters.
The Seed Oil Spiral
Sarah never expected to become a public lightning rod for seed oil discussions, yet one post generated an unexpected storm. “I got thousands and thousands of hate messages on Instagram… someone emailed me to say, how does it feel to be the most hated scientist in America?”
She admits she was rattled at first. “I was like, you know, I’m just a little academic from London, I’m just a mum.”
But the experience strengthened her commitment to tell the truth — even when it’s unpopular. “I’ve spent 25 years running clinical trials… actually, no, I’m gonna stand.”
Her stance remains consistent: “My take on seed oils is contrary to a lot of the narrative… I think seed oils are great. I think they’re a healthy part of our diet.”
Why Myths Spread Faster Than Science
Sarah is quick to point out that fear-based nutrition narratives gain traction because they’re easy to sensationalize. “What gets more clicks on social media? A scary headline… that gets ten times more clicks than someone like me saying the evidence shows seed oils are safe.
She emphasizes that claims about inflammation simply don’t align with data. “There have been more than 30 randomized controlled trials… they consistently show that they do not increase inflammation.”
Her mission is not to defend an ingredient, it’s to help people stop fearing food.
The Hidden Story of Food Structure
One of Sarah’s biggest teachings is that we oversimplify nutrition when we fixate on ingredients alone. “What we don’t talk enough about is that processing changes the structure of the food… we call this the food matrix.”
Two foods with identical labels can behave completely differently in the body. “You can have foods with identical pack labeling… but they have entirely different impacts on your body.” Her almond study is one of her favorites for a reason: “When you swallow whole almonds… about 30% of the calories is excreted… if I feed you almond flour, you have a really big peak.”
How Texture Shapes Hunger
For Sarah, meaningful nutritional change often begins with the simplest shifts. “Changing what you eat is bloody difficult, but changing how you eat is easy.”
Texture is one surprising lever. “You eat more calories in a minute from softer, textured food than hard textured food.”
Eating slowly can also transform fullness without restriction. “If you can reduce the rate at which you eat… you will feel fuller for longer and you will eat less food.” For anyone overwhelmed by dietary rules, Sarah offers a gentler truth: your habits matter as much as your macros.
The Metabolic Shift of Menopause
Some of Sarah’s most important work focuses on menopause — a transition that reshapes how women respond to food. “When we go through the menopause transition, we lose estrogen… and estrogen plays a role in nearly every cell in our body.”
These hormonal shifts alter digestion, metabolism, and weight distribution. “You could give a premenopausal woman exactly the same breakfast as a postmenopausal woman… their glucose responses are different.”
And body composition changes too. “As you lose estrogen, you lose that protective effect… fat is therefore directed to your belly.”Her work offers women both validation and tools, not judgment.
Finding What Works for You
If there is one message Sarah wants people to walk away with, it’s that individual responses to food vary profoundly. “We respond so differently to food… and we respond so differently to every stimuli.”
Even supplements behave unpredictably across bodies. “Some women have huge benefits from soy isoflavones… some women have almost no benefit.”
Her advice is liberating in its simplicity: “Just do what works for you.”
Through ZOE’s research, including the largest menopause nutrition study in the world, she’s seen that small, consistent habits rooted in fiber, structure, and balance can reduce symptoms dramatically.
Living With Understanding
Sarah Berry’s work reminds us that eating well is not about perfection or fear, it’s about understanding our bodies with nuance and compassion. By focusing on structure, behavior, hormones, and individuality, she offers a path far more empowering than any trending rulebook.
Her message resonates deeply with The Healthspan Collective: that true wellness is not about restriction, but about clarity, curiosity, and honoring the body’s wisdom at every stage of life.
