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
  • 4.7 (13)
  • Nutrition
  • Updated Weekly

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. 2d ago

    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

  2. Jun 16

    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

  3. Jun 9

    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

  4. Jun 2

    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

  5. May 26

    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

  6. May 19

    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

  7. May 12

    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 wearing in public. If that loop sounds familiar, this episode is for you. In this episode, I’m getting honest about something I’ve skirted around on this podcast for a long time: the very real desire to feel confident in a swimsuit this summer. I see so many of my students (and so many of you!) landing in that exhausted, defeated thought of "it’s too late", "I’ve let myself go", "I’ll just stay in my cover-up". I’m walking you through exactly why your brain lets this keep happening, what your nervous system is actually doing in those moments, and the both/and approach that finally breaks the loop. Plus, I’m sharing the story of one of my students who lost 4 pounds right before summer, even with a chaotic work trip in the middle of her first few weeks inside the Perimenopause Weight Loss Method. What You’ll Learn Why your brain tells you it’s too late and how that keeps you stuck in the same loop year after yearThe thought-feeling cycle that signals your nervous system it isn’t safe to make changes right now (and what to do instead)The both/and approach to summer: how to hold acceptance and the belief that you can change at the same timeWhy high-achieving women resist acceptance the most, and the specific reframe that finally lets it landReal, doable changes you can make in the next few weeks that actually move the needle in midlife Resources and Ways To Connect Book a call with me to kick-start your summer weight loss inside the Perimenopause Weight Loss MethodEat for summer weight loss with this free meal planLearn more on InstagramListen to more episodes

    24 min

  8. May 5

    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 through this month with your energy, patience, and sanity intact? In this episode of The Family Fork, I'm sharing my best practices from 23 years of mom life for surviving Maycember without abandoning your health and wellness routines. (And if you don't have a routine yet, I’m showing you how to get started today with every little time and energy!) We're talking about the two big moves that are going to change how this month feels. Plus, I'm walking you through my own three non-negotiables, exactly how I make each of them easy in May, and what it can look like if you're starting from scratch this week. I’m also sharing the free Maycember Survival Guide for Midlife Moms that includes all of the resources mentioned in this episode. What you'll learn: Why Maycember hits midlife moms harder than younger moms (hint: your hormones are to blame)The exact time-blocking method I use to turn my calendar into a stress-reducing to-do listHow to decide your one or two daily non-negotiables and why this is the foundation for everything elseWhy anti-inflammatory eating matters more in May than any other month (and how to start with one meal a day)My smartwatch hack for getting in 100 ounces of water without sipping all day Resources & Ways To Connect - Download the FREE Maycember Survival Guide for Midlife Moms - Connect on Instagram

    24 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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