The Family Fork: Nutrition For Moms In Perimenopause
Feel like you’ve tried everything to lose weight in perimenopause, but nothing works? Maybe you want to feed your family healthy meals, but can’t get them on board with food that supports your goals? If this is you, you’re in the right place! A wife and mom of two, Ashley Malik is an expert in anti-inflammatory nutrition, a Certified Mindset Coach, and former therapist (MSW). Ashley brings simplicity to family meals, nutrition, and weight loss. If you’re tired of trying to DIY your way to perimenopause weight loss and better health, The Family Fork gives you solutions you need. Each week you’ll discover approachable techniques for cooking healthy family meals, how to make simple anti-inflammatory swaps, and solutions for eating on-the-go. Plus, with every episode you’ll discover the right mindset to stick with your nutrition, rewiring your brain so you can lose weight and be healthy for life. To learn more, and to work with Ashley directly, visit ashleymalik.com.
Episodes
90 episodes
The Truth About Swimsuit Confidence
You said you’d do it differently this year. You’d lose the weight, feel confident at the pool, finally not need a cover-up. And here you are, a few weeks out from summer, in another fitting room, in another swimsuit you can’t even imagine weari...
Maycember Survival for Midlife Moms
If you hear the word "Maycember" and you laugh and cry at the same time, this episode is for you. The craziness of all.the.things this month, plus your body is already doing its perimenopause thing on top of it. So how do you actually get throu...
The Perimenopause Framework That Keeps You on Track
You've been here before. You've lost some weight, you're feeling good, making progress — and then life happens. Your schedule changes. Your kid needs more support. You go on vacation. And suddenly, all that progress starts to slip away....
Build Muscle, Burn Fat: The Midlife Fitness Formula
If you've been adding more cardio to try and drop weight before summer, and it's not working, this episode is going to explain exactly why.I know, it sounds completely backwards. If you grew up in the 80s and 90s like I did, yo...
One Nutrition Shift to Thrive In Midlife
What if that "healthy" breakfast you're eating every morning is actually making it harder for you to lose weight?That avocado toast with whole-grain bread and a yogurt on the side? It sounds like a solid start to the day. But if you're ...
Stop Chasing Discipline and Build This Instead
What if the reason you can't lose weight before summer has nothing to do with discipline — and everything to do with the thoughts running through your head?I had a wake-up call the other day. I was on my usual dog walk, baking in my lon...
Perimenopause Starts at 35: What You Need To Know
If you've been blaming stress, aging, or "just not trying hard enough" for the weight gain, the bad sleep, and the feeling that your body is working against you — this episode is about to reframe everything.I sat down with Stephanie Tra...
Why Your Habits Don't Stick (and How To Fix It)
Tired of trying to make habits that never stick? Maybe you've tried every meal plan, workout program, and healthy habit out there, only to watch everything fall apart within days? You're not alone, and more importantly, it is...
How to Eat Anti-Inflammatory While Traveling Without Missing Out
You worked hard to feel good before your trip. Don't let vacation undo all of your progress!It's time to look at why restricting before vacation sends you into overindulgence mode once you get to your destination. It's a cycle that repe...
Chronic Stress Makes Perimenopause Harder (And How To Fix It)
If you've ever felt like you were holding it all together on the outside while quietly falling apart on the inside as you navigate midlife, this episode is for you.This week, I sit down with trauma and grief specialist Jill McMahon, who...
3 Lessons From Losing 65 Lbs
How in the world do you stay consistent and "motivated" long enough to lose 65 lbs?As I reflect on my 50th year (which I hoped would be my healthiest year ever), I recognized that the health lessons I really needed, I learned when I los...
5 Simple Ways to Boost Energy in Midlife
Do you feel like you're exhausted and dragging through every single day? Between the invisible load of managing a career, a family, aging parents, and shifting hormones, it’s no wonder you feel like you’re running on empty.In this episo...
Healing the Midlife Hustle: 7 Ways to Show Up for Your Body Today
When was the last time you looked in the mirror without counting your flaws? In midlife, it’s so easy to view your body as a project that needs constant fixing—less belly fat, less bloating, less brain fog. But the reality is t...
Marriage & Midlife: Behind The Scenes With My Husband
Struggling to get your partner on board with your healthy eating? Is your spouse "mostly" supportive of how you feel in perimenopause, but you wish he knew more?Juggling perimenopause and midlife health challenges is hard enough on your...
Perimenopause and Cravings: The Connection and the Solution
Raise your hand if your cravings have gotten worse in perimenopause? Like finding yourself standing in front of the pantry at 9:00 PM, wondering how you ended up halfway through a bag of Hershey’s Kisses or chips after a perfectly healt...
Alcohol & Perimenopause: The Truth About Midlife Drinking
Feel like a lightweight when you drink in perimenopause? Does that nightly glass of Cabernet pack more of a punch than it used to (and you find it's harder to recover in the morning?) In this episode, we're digging into the relationship...
Perimenopause Weight Loss: 5-Step Framework for Success (Part 2)
Juggling perimenopause, family, and weight loss goals can feel overwhelming, especially when it seems like you’ve tried every diet under the sun and nothing sticks. In the previous episode, we talked about the nuts and bolts of nutr...
Perimenopause Weight Loss: Your Simple Strategy For Nutrition and Workouts (Part 1)
When it comes to midlife weight loss, you probably think you need "more discipline" or "more willpower". Not true!What is true is that your strategy isn't built for a busy, midlife mom in perimenopause. Most of us try to...
You Aren't Behind: New Year Pep Talk For Midlife Women
Feel like you're already "behind" in the New Year before it’s even gotten off the ground? This episode is for you!Happy New Year, my friend! If you’re listening and feeling less "reinvigorated and refreshed" and more like "exhausted mid...
THE Mindset Shift for Successful Health Resolutions
At the beginning of a new year, you probably feel that familiar nudge. You know the one: the "New Year, New Me" excitement where you buy the fancy apps, the matching yoga pants, and print out a meal plan so organized it belongs in a museum.&nbs...
The Truth About My "Healthiest Year Ever"
Want to know the truth about my "healthiest year ever"? It didn't look anything like I had planned.Maybe your health and wellness goals went off the rails this year, too? You are definitely not alone. I started this...
Ditch the Diet: 5 Secrets for Sustainable Weight Loss
If you're ready to finally ditch the diets, for something more sustainable (and that gives better results!), listen up!When I tell women I lost 65 pounds in my late 40s, their first question is always "How?" And while I ...
Traveling on an Anti-Inflammatory Diet
You likely know by now that anti-inflammatory nutrition in midlife is a non-negotiable. But let's be honest, we all get tripped up when it comes to traveling! Whether you're heading off for a family vacation, a holiday visit, or a packe...
Pop Quiz: Why You Can't Lose Weight In Perimenopause
Raise your hand if you've tried everything in perimenopause to lose weight, but nothing works? You’re tracking your steps, eating salads, maybe even choking down dry chicken and broccoli for dinner. Believe me, I get it! I've been there, and I ...
Holidays with Perimenopause: Smart Strategies for Food and Alcohol
The holiday season is here! Yay for the twinkle lights, cozy feelings, cherished traditions...but there's plenty of food and alcohol that can absolutely derail your health goals. As a busy, midlife mom managing perimenopause symptoms an...