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. 6 DAYS AGO

    76: 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 own, but when you’re in a marriage or long-term partnership, your health journey isn't just yours—it's a shared experience that impacts your relationship, your social life, and your family dinner table. In this very special episode I’m joined by my husband, Asim. He has been by my side since the very beginning of my health journey, back when I was first diagnosed with Hashimoto’s and severe nutrient deficiencies at 38. From the "What on earth is a nightshade?" phase to navigating my breast cancer treatment and now full-blown menopause, Asim has seen it all. We chat about the friction points, like how my decision to stop drinking alcohol changed our "party friend" dynamic, and how we managed the transition to an anti-inflammatory household without him feeling like he was living on water and air. My hope is that this episode serves as a conversation starter for you and your partner. Whether you need more "buy-in" on healthy meals or you're struggling to explain why your energy levels have tanked, this behind-the-scenes look will show you that while the journey is long, it pays massive dividends in the end. What You’ll Learn: 📌 Getting Partner Buy-In: How to bridge the gap when one partner is "all in" on health and the other is skeptical or overwhelmed. 📌 Navigating Social Shifts: The reality of how relationships change when you ditch the happy hours and prioritize energy levels over social expectations. 📌 The Ripple Effect: How a health crisis can actually become the catalyst for a stronger, more vibrant marriage and a healthier future for your children. This episode is a must-listen, and if it resonates, I encourage you to share it with your spouse/partner. It will give them a better understanding of what you're going through, and how they can be supportive every step of the way! More Support 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

    41 min

  2. 3 FEB

    75: 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 healthy day? If you’ve been beating yourself up for a "lack of discipline," it's not your fault, and I need you to listen to this! In this episode of The Family Fork, we are diving deep into cravings during perimenopause. I’m pulling back the curtain on why those intense, out-of-the-blue cravings hit so hard during this stage of life. We’re moving past the "mean girl" inner dialogue of guilt and shame and getting curious about what’s actually happening under the hood. We’ll explore how fluctuating estrogen and progesterone are taking your blood sugar on a roller coaster ride, making your brain scream for fast-acting fuel like sugar and carbs. I also share my personal journey with gut health—specifically Candida overgrowth—and how those "microbes" in your belly might actually be the ones calling the shots. This episode helps you figure out how to stop restricting and start stabilizing. In This Episode: 📌 Mindset First: How to swap guilt for curiosity, and identify the feelings you’re trying to avoid with food. 📌 Cravings Intensified: Why hormonal shifts make your hunger signals turn up to max volume. 📌 The Cortisol Connection: How your "invisible load" as a busy mom keeps your cravings running high. 📌 Gut Health SOS: Signs and symptoms of bacterial imbalance that drives that insatiable need for sugar 📌 Eat More Food: Why the "eat less, exercise more" mantra is actually triggering your body to panic and crave calorie-dense foods. More Support For You Free Guide: Get Started With Anti-Inflammatory Meals Free Guide: Quick and Easy Anti-Inflammatory Snacks 🙋‍♀️ Work with Me ⭐️ Connect on Social 🥑 How I Cook Just 3 Nights/Week 🧠 Mindset Framework to Stop Relying On Willpower or Motivation

    34 min

  3. 27 JAN

    74: 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 between alcohol and midlife, but it's a different take than you're used to. Because you already know the science. You’re a smart, driven, professional woman. The struggle isn't a lack of knowledge. It's the challenge of doing better when your brain and nervous system are wired for belonging. I'm pulling back the curtain on why your brain views social exclusion as a life-or-death situation and how alcohol often serves as an "off switch" for heavy feelings like inadequacy or frustration. What You’ll Learn in This Episode: 📌How to Change Your Identity: Why alcohol becomes an "identity marker" and why your nervous system feels threatened when you change the rules of your social rituals. 📌 Why You're Suddenly a Lightweight: Why your liver prioritizes clearing toxins over processing fluctuating hormones, leading to a "hormonal backup" and worsened hot flashes. 📌 Your Need to Belong: How your primitive brain scans for moments of connection and why saying "no" at a work happy hour feels like a threat to your safety. 📌 Avoiding Tough Emotions: How to identify if you are using alcohol to cover up feelings of apathy, inadequacy, or deprivation on your health journey. 📌 Practical Tools for Change: How to find a "tribe partner," use "anchor habits" with your spouse, and choose your emotions ahead of time so you wake up feeling proud instead of hungover. More Support For You 🙋‍♀️ Work with Me ⭐️ Connect on Social 🥑 How I Cook Just 3 Nights/Week 🧠 Mindset Framework to Stop Relying On Willpower or Motivation

    34 min

  4. 20 JAN

    73: (Part 2) Perimenopause Weight Loss: 5-Step Framework for Success

    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 nutrition and fitness strategy—the "what" of losing weight. Today, we are digging into the "how," and it has nothing to do with your gym membership. I’m taking you off the "DIY" treadmill and putting you on my therapist’s couch (metaphorically, of course!). As a certified mindset coach (and a former therapist!), I know that your brain, thoughts, and feelings are the primary drivers of your success or failure. If you feel resentful about cooking separate meals or hopeless because the scale won't budge, those feelings are exactly why you shut down and quit. In this episode, I’m sharing the exact 5-step framework I use with my private coaching clients in The Method. We’ll talk about why your "primal brain" is wired to keep you safe and predictable (which usually means keeping you stuck and overweight) and how to rewire those neural pathways so healthy habits become your new default. Grab a notebook and a pen, friend. This is a high-level coaching session designed to help you stop hiding and start healing. What you’ll learn in this episode: 📌 Why "safe and predictable" thinking is the biggest obstacle to your transformation. 📌 How to identify the specific feelings (like inadequacy and resentment) that are sabotaging your progress. 📌 The 5-step goal-setting framework that puts your mindset at the forefront. 📌 How to redefine failure, and what it looks like 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

    23 min

  5. 13 JAN

    72: (Part 1) Perimenopause Weight Loss: Your Simple Strategy For Nutrition and Workouts

    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 DIY our way through nutrition, diets, and workouts. But when it seems like you've tried everything, but nothing is working to help you improve your health, or to lose weight, what are you supposed to do? I’ve lost 65 pounds in my late 40s, and I can say this with 100% certainty: you don't need a fancy gym membership or a lifestyle overhaul that takes hours of weekend meal prep, in order to lose weight.  You need a hormone-informed, realistic strategy that fits into your actual life—the one with the meetings, the kids’ sports schedules, and the "invisible load" you're already carrying. Today is Part 1 of a two-part series. We are digging into the tactical side: the exact fitness and nutrition shifts that support your body when estrogen is on the decline. We’re keeping it simple, straight-forward, and effective. What you’ll learn in this episode: 📌 The Cortisol Conumdrum: Why your favorite HIIT or intense cardio class might actually be increasing inflammation and stalling your weight loss. 📌 The Home Advantage: Why I recommend starting your weightlifting journey in your living room (plus the 5 sets of dumbbells you actually need). 📌 Your Winning Breakfast: Why changing this one meal first provides the "biggest bang for your buck" in regulating blood sugar and killing cravings. 📌 Time Blocking Success: How to schedule your health so it doesn’t get pushed to the back burner by 3 p.m. 💫 Be sure to follow The Family Fork on your favorite podcast player, so you don't miss next week's episode! Part 2: 5-Step Framework for Success. Links Mentioned and Ways To Connect: 💪 Start working out at home TODAY with my favorite library of programs 🙋‍♀️ Work with Me ⭐️ Connect on Social 🥑 How I Cook Just 3 Nights/Week 🧠 Mindset Framework to Stop Relying On Willpower or Motivation

    23 min

  6. 6 JAN

    71: 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 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

    46 min

  7. 30/12/2025

    70: 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.  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

    32 min

  8. 23/12/2025

    69: 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 year with a physique coach, ready to get into the best shape of my life for my 50th year. But life decided to hand me a cancer diagnosis, multiple surgeries, and the loss of my dad instead. In this episode of The Family Fork, I’m giving you a raw, unfiltered look at what my year really looked like. I’m not going to tell you I nailed my nutrition every day (spoiler: I definitely didn't). Instead, we’re digging into the reality of survival mode. I’m sharing the three areas where I actually surprised myself with success, and the three shortcomings that taught me the hardest lessons. In this episode, you’ll learn: 📌 Slow Down vs Stop: Why taking a "pit stop" isn't quitting, and how cancer diagnosis forced me to understand what rest actually means. 📌 Movement for Mental Health: How walking to the mailbox became my biggest physical win of the year. 📌 Clean Eating with a Side of Sabatoge: A candid look at this year's struggle with sugar (hello, Hershey's Kisses 🙄) and how it impacts gut health and inflammation. 📌 Aaaahh, Stress Management: Why I bought myself a watercolor set and how 45-minutes of creating can lower your cortisol. Whether you’re navigating a health issues, perimenopause, or just the overwhelming invisible load of midlife, this episode is your permission slip to stop trying to be perfect, and to start finding grace. 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

    26 min
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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.

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