Podcast
The Family Fork: Nutrition For Moms In Perimenopause
Hosted by Hosted by Ashley Malik | Insights inspired by Dr. Mary Claire Haver, Dr. Mark Hyman, and Mel Robbins · EN
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.
42episodes
Episodes
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71: You Aren't Behind: New Year Pep Talk For Midlife Women
Jan 600:45:51Tap to summarizeFeel 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 midlife mom just trying to survive," I want you to take a deep breath. You are exactly where you need to be.In this episode, I’m scrapping the "how-to" to give us both what we actually need: a real-talk pep talk. I’m sharing how the messages you hear in January can lead you to feeling like a failure, when it comes to your midlife health and wellness.I'm breaking down the toxic myths that tell you you're "behind" if you didn't start on January 1st. I’ll explain why your body doesn't have an expiration date for health. and how your brain’s "freeze response" is actually what’s stopping you (hint: it's not your lack of willpower!) We’re moving away from the "all or nothing" mentality and leaning into the "bare minimum" so you can actually start living a vibrant, anti-inflammatory life in the middle of your messy, beautiful, chaotic reality. Inside this episode:📌 Why January 1st is arbitrary, and how you can focus on your health anytime📌 Borrowing from your professional side, let's stop firing yourself from your own wellness goals.📌 How to identify the "when" stories that give you permission to procrastinate.📌 The biological reason your nervous system sees big goals as a threat (and how to lower the stakes).Links Mentioned and Ways To Connect:🙋♀️ Work with Me ⭐️ Connect on Social🥑 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Willpower or Motivation
Transcribe →70: THE Mindset Shift for Successful Health Resolutions
Dec 3000:32:24Tap to summarizeAt 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. But let’s be real—by Valentine’s Day, those yoga pants are being dressed up for "casual office wear", and your motivation has completely evaporated. I see you, and I get it. You are a smart, driven, high-achieving woman managing a career and a massive "invisible load" at home. But let's get honest about why your health resolutions have failed in the past. (Spoiler alert: It’s not because you lack willpower or discipline.) The problem is a flawed strategy that doesn't account for the reality of who you are as a professional and busy mom in perimenopause or menopause.In this episode I break down the six traps that keep midlife moms stuck in a cycle of frustration and self-blame. We’re moving past the "all-or-nothing" mentality, and taking advantage of my secret weapon: the Bare Minimum Plan. We talk about how to stop punishing yourself for holiday cookies and cocktails, and how to start rewiring your brain so healthy habits actually feel effortless. In this episode:✅ The Tool Trap: Why downloading fitness and nutrition apps won’t balance your hormones.✅ The Planning Lie: How to tell if your color-coded Google Calendar is acutally your way of procrastinating.✅ The Bare Minimum Plan: How to stay on track even when life goes off the rails.✅ Rewiring Your Brain: Why a mindset framework is the missing link in every diet you’ve ever tried. ✅ Data vs. Drama: How to look at post-holiday weight gain without the guilt, shame, or punishment. Links Mentioned and Ways To Connect:The Perimenopause Weight Loss Method🙋♀️ Work with Me ⭐️ Connect on Social🥑 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Willpower or Motivation
Transcribe →18: These 5 things won’t help perimenopause weight loss
Dec 31, 202400:26:16Tap to summarizeStruggling to lose weight in perimenopause? If you're doing any of the things we talk about in this episode, you may think you're helping weight loss...but you're not!If you're sitting there feeling bloated, overweight, and fed up (thanks to crazy hormones in perimenopause!), it's easy to give up and think "well, this is just the way that it is".The good news is that you can do something about your midlife weight gain!Listen to this week's episode to learn about 5 things that aren't going to help you lose the weight in perimenopause...and we'll talk about what to do, instead! You'll walk away with solutions and action steps you can implement TODAY!Links mentioned, and ways to connect:- The Supper Club monthly recipes, bonus guides, coaching sessions, and more!- Get THE solution for perimenopause weight loss with The Method, the only weight loss program for midlife moms Ashley Malik is a women's health and wellness coach, helping busy moms lose weight in perimenopause. You can learn more, and discover how to work with Ashley, by clicking here!
Transcribe →17: 5 Things I Did To Lose 65 Lbs In My Late 40s
Dec 24, 202400:18:21Tap to summarizeWhen I tell women that I've lost 65 lbs in my late 40s, they're always shocked, and want to know how I did it.I'm not always sure of the best answer, to be honest! You already know the typical things for weight loss: watching what you eat, working out, getting sleep.But losing 65 lbs took more than that! in today's episode I'm excited to share with you 5 very-useful things that I did to lose the weight. It's not your traditional advice, but these these things are going to help you move the needle, especially in perimenopause.If you're stuck on your weight loss journey, feeling like it's not possible for you, this is a must-listen-to episode!For more details about the building blocks of weight loss, check out these episodes:- All about anti-inflammatory diets here- Why gut health matters to your weight loss journey here- And exactly what you need to do to lose weight in perimenopause hereFor Component Cooking meal plans, check out:- The Method- The Supper Club
Transcribe →16: Creating Perimenopause Weight Loss Goals Part 2: Your Solution
Dec 17, 202400:21:27Tap to summarizeHow would you like THE solution to losing weight in perimenopause? It's one thing to have the strategy (which we covered in Episode 15, which is Part 1 of this conversation).In today's episode, you're getting a complete coaching session, to help you develop YOUR solution for losing weight...finally!And it doesn't have anything to do with getting to the gym, or watching your portions.No, in today's episode we're looking at how your thoughts and feelings actually determine if you lose weight (or not). I'll teach you how to look at your feelings about nutrition, weight loss, working out, and how those feelings dictate your behaviors.Then, we'll dive into my 5-step framework for creating weight loss goals that you WILL achieve, using a feelings-centered approach.If you've tried everything to lose weight, and nothing has worked, this framework is going to change the game!If you need more help with this, check out The Method, where I give you weekly, hands-on coaching to help you build AND achieve your weight loss goals!
Transcribe →15: Creating Perimenopause Weight Loss Goals Part 1: The Strategy
Dec 10, 202400:21:42Tap to summarizeHow would you like to build your exact strategy for losing weight in perimenopause, and know that it was going to work for YOU?! Wouldn't that be great?Losing weight in perimenopause is really a two-part project. First, you have to nail the strategy - the nutrition, the workouts, the timing. Then, you have to make sure you have the right mindset for weight loss, so that you can reach your goals no matter what obstacles get in your way.In this episode you get the chance to build your weight loss strategy, so that it actually fits into your life! We'll talk through building nutrition and fitness plans that are realistic, achievable, and sustainable.Then, in the next episode we'll unlock the secrets to managing your brain, so that you don't get derailed along the way.Listen to this episode, then remember to subscribe, so that you get notified when Part 2 is available!Curious about the workouts I used to lose 65 lbs in my late 40s? Check them out here (and let me know if you need a recommendation specific to your needs)To get meal plans that are family-friendly, and have you cooking just 3 nights a week, click here.For more details on an anti-inflammatory diet, listen to this.Ashley Malik is a women's health and wellness coach, helping busy moms lose weight in perimenopause. You can learn more, and discover how to work with Ashley, by clicking here!
Transcribe →14: Power of Pause: How to Reclaim Your Life After a Difficult Time
Dec 3, 202400:16:43Tap to summarizeRaise your hand if you can look back in time, and wonder how in the world you survived that difficult week, month, or year. It felt so difficult in the moment, it's a wonder you didn't fall apart!Believe it or not, there's a lot to be learned from getting through difficult seasons in your life. If you take time to pause, and follow the framework I share in this week's episode, you'll be better prepared the next time challenge strikes!Listen to this week's episode of The Family Fork where I share a personal account of the major challenges I faced last month. I'll tell you what I learned, how I took an honest look at myself, and how it helped me plan for a better month ahead.When your life feels like its swimming in chaos, and you're hanging by a thread, it's unlikely you're doing what you need to take the best care of yourself. This episode will help you unlock a refreshed mindset for feeling more calm, collected, and in control...regardless of what's happening around you.To learn more about reclaiming your life with an easy-to-follow framework, check out The Method: the only weight loss and mindset program designed for moms in perimenopause.Ashley Malik is a women's health and wellness coach, helping busy moms lose weight in perimenopause. You can learn more, and discover how to work with Ashley, by clicking here!
Transcribe →13: Save Time with Easy, Family Meals and the Component Cooking Method
Nov 26, 202400:16:24Tap to summarizeHow do you feel when you hear the phrase "What's for dinner"? If you're anything like me, it brings up a bunch of different emotions!If you're trying to prioritize your OWN health, with anti-inflammatory meals, you might find that it's hard to cook for your family, too.But what if I told you that I have a solution that let's you cook family meals just THREE nights a week - anti-inflammatory, easy, delicious, and family-friendly?! Sounds too good to be true, right?In this week's episode of The Family Fork I'm giving you the complete method for making this way a cooking a reality. It's called the Component Cooking method, and it's going to completely change your life!Once you've listened and taken notes, try the method for yourself, using the Family Fork Dinner Guide (available here for free!)Then, grab monthly meal plans in the Supper Club, so you're never without a Component Cooking plan again.Links mentioned, and ways to connect:- The Family Fork Dinner Guide- The Supper Club monthly recipes, bonus guides, coaching sessions, and more! Ashley Malik is a women's health and wellness coach, helping busy moms lose weight in perimenopause. You can learn more, and discover how to work with Ashley, by clicking here!
Transcribe →12: THE Perimenopause Weight Loss Method
Nov 19, 202400:23:07Tap to summarizeFeel like you're always looking for that ONE THING that will finally help you lose weight in perimenopause?I wish I could tell you there was an "easy button". But the truth is that it takes a well coordinated effort of a few approaches, to finally lose weight in perimenopause.Don't worry though, it's easier than you think! In this episode of The Family Fork I'm giving you the exact, step-by-step playbook of what it took for me to lose 10 lbs (and gain muscle!) in perimenopause. There's no holding back, and I'm giving you the exact roadmap, which will work for you, too!Be sure to listen to the last half of the episode, where you'll hear a real-world example of how to use THE secret sauce for weight loss!Links mentioned, and ways to connect:- The Perimenopause Weight Loss Method program details- The ONLY workout programs I use (that helped me lose 65 lbs!)- Protein for Perimenopause (free guide)Ashley Malik is a women's health and wellness coach, helping busy moms lose weight in perimenopause. You can learn more, and discover how to work with Ashley, by clicking here.
Transcribe →11: How to Manage Holiday Food and Alcohol
Nov 12, 202400:18:29Tap to summarizeAre you trying to manage your weight, and other perimenopause symptoms...but you're worried about falling off track over the holidays? (Or worse yet, thinking about "restarting" in the new year?!) Don't let the upcoming season throw you off course!Grab a notebook and a pen, because you're going to want to take notes! In this episode of The Family Fork we're looking at how holiday traditions around food and alcohol can derail your health and wellness goals.Plus, you get very specific strategies for maintaining anti-inflammatory eating throughout the holidays...without feeling deprived...without saying goodbye to holiday food traditions.And we definitely cover how to manage alcohol, not drinking, and how to get into the mindset of being ok with that.Links mentioned, and ways to get in touch:Savor the Season Holiday CookbookPrime Protein (my top fav protein!)Vegan Chocolate Protein (creamy like hot cocoa!) **Use code ASHLEYS1NOV15 for 15% off!Swig tumblers as conversation startersMore anti-inflammatory resources hereAshley Malik is a women's health and wellness coach, helping women lose weight in perimenopause. You can learn more, and discover how to work with Ashley, by clicking here.
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