Happy & Healthy with Amy

The Truth About Protein, Processed Foods, and Menopause with Dietitian Luca Pasquariello

• Amy Lang • Season 2 • Episode 12

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Are you overwhelmed by conflicting nutrition advice? In this episode, I sit down with dietitian Luca Pasquariello to unpack what a truly healthy eating pattern looks like—especially for women 40+ focused on brain health and Alzheimer’s prevention. 

No gimmicks. Just science-backed insights that work.

What to Listen For

  • (08:20) How a dietitian thinks about food, health, and what gets him out of bed in the morning
  • (10:50) What a healthy eating pattern really looks like—and why your grandma was probably right
  • (12:42) Why “bad foods” might not exist, and how to think about moderation instead
  • (14:39) The difference between fermented dairy, low-fat options, and how to modify if you’re vegan
  • (17:37) The truth about red meat, fatty fish, and ethical versus scientific arguments
  • (19:58) What “processed food” actually means and why even tofu and oats are technically processed
  • (22:56) Why ultra-processed food categories need a new classification system
  • (23:49) How to avoid falling for the “silver bullet” diet myth
  • (24:04) How to read and interpret nutrition studies—and why it’s not as easy as it seems
  • (26:30) What Luca looks for when evaluating nutrition research (sample size, methodology, bias)
  • (28:30) The role of food fortification—especially for vegans and vegetarians—and why it's non-negotiable for nutrients like B12.
  • (35:10) What women in perimenopause and menopause need to know about cholesterol, insulin resistance, and cognitive decline.
  • (40:20) The truth about supplementation: When is it helpful, when is it hype, and which ones are worth it?
  • (44:00) How to stop falling into the trap of “magical thinking” with food—and what long-term nutrition success really looks like.
  • (47:18) Luca’s thoughts on personalized nutrition vs. general guidelines—what really matters for outcomes.
  • (50:02) Amy and Luca discuss how to shift your mindset from body shame and diet culture to long-term, brain-forward wellness.

This episode cuts through the noise and gets to the heart of what truly matters when it comes to brain-supportive nutrition. With Luca’s science-backed approach, you’ll leave with a clearer understanding of how to build a sustainable, nourishing eating pattern.

Sources:

Hevia-Larraín V, Gualano B, Longobardi I, Gil S, Fernandes AL, Costa LAR, Pereira RMR, Artioli GG, Phillips SM, Roschel H. High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 2021 Jun;51(6):1317-1330. doi: 10.1007/s40279-021-01434-9. Epub 2021 Feb 18. PMID: 33599941.

Roberts AK, Busque V, Robinson JL, Landry MJ, Gardner CD. SWAP-MEAT Athlete (study with appetizing plant-food, meat eating alternatives trial) - investigating the impact of three different diets on recreational athletic performance: a randomized crossover trial. Nutr J. 2022 Nov 16;21(1):69. doi: 10.1186/s12937-022-00820-x. PMID

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