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

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: 36384651; PMCID: PMC9666956.Monteyne AJ, Coelho MOC, Murton AJ, Abdelrahman DR, Blackwell JR, Koscien CP, Knapp KM, Fulford J, Finnigan TJA, Dirks ML, Stephens FB, Wall BT. Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults. J Nutr. 2023 Jun;153(6):1680-1695. doi: 10.1016/j.tjnut.2023.02.023. Epub 2023 Feb 22. PMID: 36822394; PMCID: PMC10308267.Tagawa, R., Watanabe, D., Ito, K. et al. Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Sports Med - Open 8, 110 (2022). https://doi.org/10.1186/s40798-022-00508-wRESOURCES:Download the FREE Excerpt of Thoughts Are Habits TooPurchase Thoughts Are Habits TooBook a FREE Discovery Call with AmyDownload After Mom’s Alzheimer’s Diagnosis: The First 8 Things to Know and learn how to support her with more calm, clarity, and confidence.Download the RESTORED Protocol: Eight Essential Protective Factors to Build an Alzheimer's-Resistant BrainSchedule your Breakthrough Roadmap session with AmyFollow Amy on Instagram @amylangcoaching  and on Facebook @amylangcoachingSubscribe to Amy's YouTube channel @happyandhealthywithamy