The Family Fork: Nutrition For Moms In Perimenopause

Hosted by Ashley Malik | Insights inspired by Dr. Mary Claire Haver, Dr. Mark Hyman, and Mel Robbins
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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.

  1. 17 hr ago

    How to Time Block Your Summer for Better Health (Best Of Summer 2026)

    I'm turning up the volume with this highly-downloaded series -- the best-of episodes that are filled with everything you need to have more fun, spend less time in the kitchen, and still reach your weight loss goals this summer.  If you're feeling the chaos of summer, and if your calendar feels unpredictable, this episode is your sign to get it locked in. Here’s exactly how to time block your summer so there’s room for fun, food, movement, and rest, all at the same time. In this episode, I’m walking you through the system I’ve used for years to keep our family on track all summer long, without letting the chaos of summer schedules wreck our nutrition or our energy.  I’m covering the two tools I rely on (one digital, one that lives on the fridge), and exactly what to put on your calendar so that movement, meal planning, grocery shopping, cooking, and snacks all have a home before the season gets away from you. Inside This Episode The one scheduling move that guarantees you’ll actually have time for the fun stuff this summerWhy a shared family calendar changes communication with your spouse and kids overnightThe exact two days of the week to put meal planning on your calendar (and why timing matters)How to build a 10-minute emergency meal plan so summer chaos never sends you to fast foodWhy planning actually creates more flexibility, not less Resources and Ways To Connect My favorite workouts for summerSummer snack ideas for you and your familyFast and easy meals with the Supper Club (including the Oh, Sh*t Meal Planner)Get at-home workouts for just $99/month!Connect on Instagram

    33 min

  2. 30 Jun

    Eat Anti-Inflammatory All Summer, Even on Vacation (And Why It Matters) (Best Of Summer 2026)

    I'm turning up the volume with this highly-downloaded series -- the best-of episodes that are filled with everything you need to have more fun, spend less time in the kitchen, and still reach your weight loss goals this summer.  It’s 95 degrees, you're picking up the kids from camp in 20 minutes, and you have no plan for dinner. Welcome to summer. Here’s how to keep eating anti-inflammatory without losing your mind — or your evenings. In this episode of the Summer Success Series, I’m walking you through exactly how to keep your family eating well when your schedule feels like chaos. Vacations, road trips, hot kitchens, kids signed up for fifteen different activities — summer throws a wrench into your mealtime routine! I’m giving you the real, practical roadmap: travel snacks that actually hold up, how to stock the hotel fridge, how to make dinner feel fun instead of like a chore, and why “eating healthy” does not mean kale salads and deprivation. You can absolutely have barbecue chicken and popsicles and still stay anti-inflammatory. I’m also talking about why this even matters in the summer months (hint: you need the energy for everything you’ve got planned!) Plus, the easiest ways to keep your family on board without you being stuck doing all the cooking. What You’ll Learn The travel snack combo that beats airport junk food every time (and goes straight through TSA)Why a hotel mini-fridge is the most underrated vacation hack for staying on trackThe two words to say at restaurants that instantly cut the bloat before it startsHow to turn a regular Tuesday dinner into something your kids actually look forward toThe $10 grill hack that gets dinner done in under ten minutesWhy "food on a stick" might be the most powerful parenting tool you'll use this summer Resources and Ways To Connect Learn more about the Supper ClubStart for FREE with the Perimenopause Weight Loss GuideGrab this FREE guide with over 50 snack ideasConnect on Instagram

    29 min

  3. 23 Jun

    3-Step Plan For Summer Weight Loss (Best Of Summer 2026)

    We're turning up the volume with this highly-downloaded series -- the best episodes that are filled with everything you need to have more fun, spend less time in the kitchen, and still reach your weight loss goals this summer. Summer doesn't have to be the time to slow down and abandon all your health goals. You just need a better plan for this crazy season, so that you can feel confident and happy in all your summer outfits! Because if you don’t make a plan, it’s really just a wish. In this episode I walk you through my simple 3-part approach to set realistic goals, gather the right resources, and pair it all with nutrition so you can actually drop a few pounds keep that momentum going all the way through the season. I also get honest about expectations, because the gap between what we want and what’s actually possible in four weeks is where most women quit. Not this time! What You’ll Learn Why examining your expectations is the only smart place to start (and the realistic weekly weight loss number nobody wants to hear)How to keep a bigger goal alive without abandoning over the summerThe reason anti-inflammatory eating shows up on the scale fast (and how to bring it back down again)My exact go-to for fast, fun 20-minute workoutsHow to keep results going through vacations, weddings, and the busiest weeks of your year Resources and Ways To Connect Perimenopause Weight Loss Guide for Moms (free 7-day guide + private podcast)Get workouts for home and on-the-go here (just $99/year!)Ready to Work with Me?Connect on Instagram

    28 min

  4. 16 Jun

    Why You're Not Losing Weight in Perimenopause

    You're doing all the things to lose weight in perimenopause: eating better, getting your protein in, trying to move more. But the scale? It will not budge. If you've quietly started to wonder "what's the point", this episode is for you. I keep hearing the same thing from women in my world. They feel like they're trying everything and nothing is working, so they've started to give in at the barbecue and stopped bothering with workouts. Inside this episode I walk you through the bridge between where you are now, and where you want to be, and why the gap in the middle is driven almost entirely by the way you think. We get into the three pillars that decide whether you lose weight in perimenopause: a true calorie deficit, strength training with heavy enough weights, and consistency. Plus, I show you the sneaky thought hiding underneath each one (that is stopping you from actually losing weight). If you feel like you're on an island with your health while the rest of your family eats however they want, this episode is for you. What You'll Learn Why a 1,200 calorie diet keeps you stuck, and how much you should be eating insteadThe macro balance that actually protects your muscle and your energy in midlifeWhy 5 and 8 pound dumbbells feel heavy when they really aren't, and how to talk your brain into lifting moreHow more muscle quietly buys you food flexibility through your metabolic rateWhy the need to belong wrecks your consistency without you ever noticing Resources and Ways To Connect The fitness library I use for safe strength training (use code ASHLEY1SBODI for 15% off!)Learn more about the Perimenopause Weight Loss Method and book a call to see if it's the right fitGet started with 5 Easy Steps to Lose 1 lb/week in Perimenopause (Free Guide!)Come say hi on Instagram

    23 min

  5. 9 Jun

    What Lifestyle Medicine Means For Perimenopause

    Ever heard the term “lifestyle medicine”? You probably assume (like I did) that it means to eat well, move your body, and get some sleep. But I actually looked into it and realized there was more to it than I thought. In this episode, I am breaking down the 6 pillars of lifestyle medicine, plus the seventh one that nobody else has added before. Lifestyle medicine is a root-cause approach to your health, built to treat, prevent, and sometimes even reverse chronic conditions, which makes it essential in perimenopause and menopause. I am walking through all six pillars, why each one hits harder once your estrogen starts to drop, the seventh pillar I refuse to leave off, and exactly where to start so you do not feel overwhelmed. If you are leaning on HRT or a GLP-1 and quietly wondering whether that is enough on its own, this one is for you. What You’ll Learn - What lifestyle medicine actually is, and why it is so much more than eating well and working out - The six pillars that matter most in perimenopause and menopause, and the real reason each one hits harder once estrogen drops - The seventh pillar nobody puts on the official list, and why it is the one that makes everything else stick - Why your HRT, GLP-1, and supplements can help, but were never built to do this job alone - How to start first, so you stop trying to fix everything at once and actually see results Resources and Ways To Connect - Free 21-Day Anti-Inflammatory Guide - DM me on Instagram and tell me which pillar you struggle with most - Work with Me

    25 min

  6. 2 Jun

    I Was Wrong About GLP-1s. Here's My Story.

    If you'd asked me a year ago whether I'd be recording this episode, I would have said no way. For a long time, I had a pretty firm opinion about GLP-1 peptides — and it wasn't a good one. But six months into my own peptide journey, my entire perspective has shifted.  And today, I'm sharing the whole honest story with you. If you've struggled with food noise (if you know, you know). If inflammation is constant. If the pounds won't budge no matter what, you need to listen to this episode. I'm walking you my very personal journey of how I went from being judgmental about peptides, to using them myself. I'm sharing what they did for me, what they absolutely did not do for me, and the four foundational pieces every woman needs in place before she even considers them. This is a personal, vulnerable, and educational conversation, and I'm glad that you're here to take this journey with me. I hope you'll listen with an open mind, and maybe you'll update your beliefs, too! What You'll Learn Why I used to believe peptides were the easy way out (and what changed my mind)What pushed me to research GLP-1s in the first placeMy personal story and journey from the last 6 months with peptidesThree things peptides will NOT do for you (and why this matters)The four non-negotiables every woman needs in place before considering peptidesResources and Ways To Connect If you're peptide curious, join me for this educational seminar to learn more (June 9th at 6 pm MT). It's FREE!Build the right mindset to approach your health journeyConnect with me on Instagram

    22 min

  7. 26 May

    She Lost Weight, So Why Can't I?

    Ever looked at your colleague, your neighbor, or your sister who is successfully losing weight in midlife and quietly wondered "why can't I?!" It doesn't have anything to do with willpower, hormones, or how disciplined she is. In this episode, I'm sharing the one thing that quietly drives every health outcome you have — and how to start building it for yourself. Here's the hard truth: your success (in any area of your life) is directly correlated to your ability to manage risk. In this episode I walk you through what risk really is when it comes to your body, your health, and your weight (hint: it's not what you think), and why high-achieving women who take risks all day long at work often get stuck the moment it comes to advocating for their own health. I share three real examples — the gym, a girls' weekend with my student Kathy, and my own New Year's Eve story — to help you see exactly where your relationship with risk might be holding you back. This is the kind of work I do every week with my students inside The Perimenopause Weight Loss Method, and is likely the missing piece you've been looking for. What You'll Learn - Why your ability to manage risk is the quiet driver behind every health outcome you've ever had - The sneaky reason successful career women can't seem to follow through on their own health goals - What's actually happening in your brain and body the moment you consider doing something new for yourself - Why the woman next to you who is losing weight isn't smarter or more disciplined than you — she's just doing this one thing differently - How to start building your risk tolerance the same way you'd build a muscle - The one question to ask yourself this week to see exactly where you're stuck Resources and Ways To Connect - Explore the Perimenopause Weight Loss Method - FREE 21-Day Anti-Inflammatory Guide - DM me on Instagram and tell me where you see your relationship with risk - Learn more about working with me

    20 min

  8. 19 May

    Eating Clean vs. Anti-Inflammatory for Midlife Weight Loss

    Feel like you're eating healthy and "clean", but you're still not losing those midlife pounds? You're eating the salad. You ordered the oat milk latte. You swapped your white bread for whole grain. So why isn't the scale moving? Believe it or not, you can be eating clean and still triggering inflammation in your body every single day. And when your body is fighting inflammation, you're not going to be able to lose weight, no matter how many salads you ate this week. In this episode, I'm walking you through the difference between eating clean and eating anti-inflammatory, and why this distinction matters so much in midlife. I'm breaking down what a typical "healthy" breakfast is actually doing to your body, why your estrogen levels are working against you in perimenopause, and how one small shift completely changed everything for my student Kathleen. If you have been doing all the right things and still not seeing results, this episode is going to clear up so much confusion for you. What You'll Learn Why eating clean and eating anti-inflammatory are not the same thing (and why it matters in midlife)How your "healthy" breakfast is triggering inflammation and crashing your blood sugarWhy your body literally cannot burn fat efficiently when it's fighting inflammation and blood sugar swings at the same timeThe simple shift Kathleen made to her breakfast that gave her all-day energy and crushed her cravings Resources and Ways To Connect Get the Free 21-Day Anti-Inflammatory Guide for Midlife MomsDiscover how The Method can support your midlife weight lossConnect with me on Instagram Get more free resources here

    18 min
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About

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.

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