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. 7H AGO

    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 ⭐️ ⭐️ Feel confident in your clothes THIS summer when you lose weight inside the The Method! The Perimenopause Weight Loss Method is designed for busy, midlife moms, who are ready to finally lose their first 15 lbs. Tap here for more information and to enroll today (enrollment closes May 22nd)

    19 min

  2. 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⭐️ ⭐️ Feel confident in your clothes THIS summer when you lose weight inside the The Method! The Perimenopause Weight Loss Method is designed for busy, midlife moms, who are ready to finally lose their first 15 lbs. Tap here for more information and to enroll today (enrollment closes May 22nd)

    25 min

  3. 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 ⭐️ ⭐️ Feel confident in your clothes THIS summer when you lose weight inside the The Method! The Perimenopause Weight Loss Method is designed for busy, midlife moms, who are ready to finally lose their first 15 lbs. Tap here for more information and to enroll today (enrollment closes May 22nd)

    25 min

  4. APR 28

    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. Getting results is one thing. Keeping them? That's where most women end up blaming themselves when the wheels fall off. This is the fourth and final episode of my Spring Into Summer series, and it brings everything together. We've covered mindset (Episode 1), anti-inflammatory nutrition (Episode 2), and why lifting heavy beats cardio (Episode 3). Now we're talking about the piece that actually makes it all stick: maintenance. I'm sharing the framework I've used to maintain my own results through conditions that are less than ideals. And I'm walking you through how to build your own non-negotiables, where to allow flexibility, and what to do the moment you fall off track (hint: you don't need to wait until Monday). What You'll Learn 📌 Why most programs fail you at the maintenance stage, and what's actually missing 📌 The difference between motivation and identity 📌 How to identify your non-negotiables vs. where you can be flexible 📌 How to write an identity statement that keeps you on track all summer — and beyond Resources & Ways To Connect Book a Free Consultation Call Learn more about the Perimenopause Weight Loss Method Connect on Instagram Listen to the rest of the Spring Into Summer series: Episode 1: Stop Chasing Discipline and Build This Instead Episode 2: One Nutrition Shift to Thrive In Midlife Episode 3: Build Muscle, Burn Fat: The Midlife Fitness Formula ⭐️ ⭐️ Feel confident in your clothes THIS summer when you lose weight inside the The Method! The Perimenopause Weight Loss Method is designed for busy, midlife moms, who are ready to finally lose their first 15 lbs. Tap here for more information and to enroll today (enrollment closes May 22nd)

    19 min

  5. APR 21

    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, you remember when cardio was everything. Jane Fonda workouts. Hours on the stair stepper. The formula was simple: want to lose weight? More cardio. Want to tone up for summer? More cardio. But in midlife, that approach is counterproductive. You're checking the calorie burn on your smartwatch, hitting 10,000 steps, signing up for spin classes — and the scale won't budge. You might even be working harder than ever and seeing fewer results than ever. This episode is part three of my Spring Into Summer series, and we're tackling the fitness piece. I'm breaking down what happens to your cortisol and inflammation when you do too much cardio in perimenopause, why muscle mass is the real driver of your metabolism, and how lifting heavy weights (not endless treadmill sessions) is the secret to getting the toned arms and defined legs you want this summer. Plus, I'm sharing my own story, how being forced to stop cardio after breast cancer surgery actually gave me the results I'd been chasing for years. What You'll Learn 📌 Why more cardio increases cortisol and inflammation in midlife (making weight loss even harder) 📌 The real reason you're losing muscle mass — and why that's tanking your metabolism 📌 How to get toned arms, defined legs, and a stronger body without hours in the gym 📌 The concept of progressive overload and how to start lifting heavier than you think you can 📌 The nuance: when cardio IS helpful (Dr. Vonda Wright on jumping and bone density) Resources & Ways To Connect Fitness library here for strength training (use code ASHLEYS1BODI for 15% off!) Work with Me Book a Free Consultation Call Connect on Instagram Listen to More Episodes ⭐️ ⭐️ Feel confident in your clothes THIS summer when you lose weight inside the The Method! The Perimenopause Weight Loss Method is designed for busy, midlife moms, who are ready to finally lose their first 15 lbs. Tap here for more information and to enroll today (enrollment closes May 22nd)

    20 min

  6. APR 14

    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 in perimenopause or menopause, you might be hitting three major inflammatory triggers before 9am — and you don't even know it. This is episode two of my Spring Into Summer series, and today we're talking about nutrition. But not just any nutrition advice. I'm breaking down why the generic meal plans flooding your Instagram feed aren't working for you — and why every woman over 35 should be eating anti-inflammatory. Your body in midlife is fighting inflammation around the clock. And without the protective estrogen you had before perimenopause, that fight just got a lot harder. I'm walking you through exactly how inflammation shows up in your daily life (hello, 3pm crash and middle-of-the-night wake-ups), which foods are making it worse, and how to eat anti-inflammatory without giving up tacos, burgers, or family dinners. Plus, I'm sharing a client story about Kathy (who was eating "healthy" but still struggling with energy, sleep, and weight), and the simple shifts that helped her lose 7 pounds and finally stop dreading social dinners. What You'll Learn: 📌 Why "eating healthy" isn't enough in midlife — and what to focus on instead 📌 How inflammation shows up as weight gain, the 3pm energy crash, and disrupted sleep 📌 The four foods that are most inflammatory for women in perimenopause (you're probably eating at least one every day) 📌 How the "healthy breakfast" trap could be sabotaging your progress before 9am 📌 What anti-inflammatory eating actually looks like at a normal family dinner table — not a spa menu 📌 How Kathy lost 7 pounds, crushed her sugar cravings, and stopped dreading dinners out 📌 The one simple swap you can make this week to start reducing inflammation Resources & Ways To Connect Grab the FREE 21-Day Anti-Inflammatory Guide hereEpisode 1 of the Spring Into Summer SeriesLearn more about the Perimenopause Weight Loss Method hereBook a free callWork with MeConnect on Instagram ⭐️ ⭐️ Feel confident in your clothes THIS summer when you lose weight inside the The Method! The Perimenopause Weight Loss Method is designed for busy, midlife moms, who are ready to finally lose their first 15 lbs. Tap here for more information and to enroll today (enrollment closes May 22nd)

    23 min

  7. APR 7

    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 long sleeves and yoga pants, sweating through what I thought would be a casual 30-minute stroll. And it hit me: shorts season is coming. Whether I'm ready or not. This episode kicks off my Spring Into Summer series — a 4-part series built on the same framework I teach in The Perimenopause Weight Loss Method. We're starting with the Think phase, because here's what I know: your thoughts aren't background noise. They're producing your results. And if you're heading into summer planning to restrict more, exercise more, and be more disciplined? That approach is going to backfire. I'm sharing the two thought patterns that keep women stuck ("nothing ever works for me" and "I don't have time"), plus the simple reframes that change everything. And I'm walking you through a client story that shows exactly what happens when you stop chasing perfection and start building an identity instead. What You'll Learn: 📌 Why "I just need more discipline" is the most detrimental thought you can carry in perimenopause 📌 The difference between willpower (which runs out) and identity (which sustains you) 📌 How to shift from a deadline goal to a direction goal — and why that changes your choices at every summer barbecue 📌 Two thought patterns keeping you stuck and the exact reframes to try this week 📌 The mindset shift that helped my client Sheri finally stop yo-yoing and start maintaining her results 📌 Why focusing on how you want to FEEL this summer makes everything easier Resources & Ways To Connect: Grab the FREE 21-Day Anti-Inflammatory Guide hereLearn more about the Perimenopause Weight Loss Method hereBook a free callWork with MeConnect on Instagram⭐️ ⭐️ Feel confident in your clothes THIS summer when you lose weight inside the The Method! The Perimenopause Weight Loss Method is designed for busy, midlife moms, who are ready to finally lose their first 15 lbs. Tap here for more information and to enroll today (enrollment closes May 22nd)

    24 min

  8. MAR 31

    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 Traver, a Women's Health Nurse Practitioner and Menopause Society Certified Practitioner, and founder of Vital Menopause in Colorado. Stephanie has built her entire practice around one mission: making sure women have access to real, evidence-based care in perimenopause and menopause. And she is a wealth of knowledge. In this episode, we get into the biology of what's actually happening in your body during perimenopause — and why the old playbook (cut calories, work out more, push through it) just doesn't work anymore. We also talk about hormone therapy, who's a good candidate, and the myths that are still circulating even though the research has moved on. Plus, Stephanie shares the nutrition and lifestyle pillars she builds her entire practice around. What you'll learn: 📌 Why perimenopause can start as early as 35 — and the very first sign most women miss 📌 The lesser-known symptoms that are almost always hormonal 📌 Exactly what's happening biologically with belly fat — the insulin resistance and estrogen connection explained clearly 📌 Who is (and isn't) a good candidate for hormone therapy, and how to have that conversation with your doctor 📌 The three nutrition foundations Stephanie tells every single patient 📌 How mindset is part of the clinical picture Resources Mentioned in This Episode: Vital Menopause (Stephanie's Practice) Your Next Steps: Work with Me Change your mindset in perimenopause Connect on Social ⭐️ ⭐️ Feel confident in your clothes THIS summer when you lose weight inside the The Method! The Perimenopause Weight Loss Method is designed for busy, midlife moms, who are ready to finally lose their first 15 lbs. Tap here for more information and to enroll today (enrollment closes May 22nd)

    43 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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