Nutrition Scientist Sarah Berry Describes Three Diet Adjustments for Metabolic and Cardiovascular Health

Sarah Berry, a professor and nutrition scientist specializing in cardiovascular health, has modified her eating habits in response to emerging research. The research examines how the timing and speed of eating may influence metabolic and cardiovascular health. Berry shared these changes in an interview with Business Insider.

Berry focuses on a balanced diet that includes whole foods and avoids refined sugar. She has recently incorporated specific tweaks to her routine. , fasting for 12 hours overnight, and eating food at a reasonable pace.

m. , despite her tendency to snack. Research indicates that late eating can disrupt the circadian rhythm, which regulates sleep, hormones, and hunger. This disruption may affect metabolic health and increase risks of diabetes and cardiovascular disease.

Studies show that eating late can lead to waking up hungry, potentially causing weight gain. A 2022 meta-analysis in Obesity Reviews found that consuming most daily calories earlier in the day resulted in greater weight loss compared to later consumption. Earlier eating was linked to lower LDL cholesterol, lower fasting glucose, and reduced insulin resistance.

m. m. This practice is a form of intermittent fasting within a restricted eating window. Longer fasts of about 24 hours may trigger autophagy, a cellular process that recycles damaged parts and optimizes cell function.

Research suggests autophagy could help prevent heart disease and cancer, though most evidence comes from animal studies. Human studies are needed to confirm these effects. Berry noted that restrictive eating rules may pose risks for individuals with a history of disordered eating.

Reasonable Pace Berry chews her food slowly to avoid eating too quickly.