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PODCAST

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

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

health & fitness nutrition

All Episodes

17:48

46: Perimenopause Weight Loss (Everything You Need To...

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/07/15

Want to know how to lose 8 lbs in 10 weeks -- right in the middle of perimenopause?! This week Ashley's pulling back the curtain to share how YOU can start making this kind of progress today. We're going beyond the typical advice (that doesn't usually work) to uncover powerful shifts that are essential for perimenopause weight loss. Get ready to ditch what hasn't worked and embrace a fresh, empowering approach! WAY Less Cardio: Discover why high-intensity cardio might be working against ...

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28:43

45: How To Crush Perimenopause Cravings

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/07/08

Are perimenopause cravings leaving you drained and frustrated? Your solution is right here! Ashley knows the struggle is real, whether it's that 3 PM slump or the post-dinner sweet tooth. She's sharing powerful nutrition and lifestyle shifts that not only reduce cravings but also leave you feeling lighter, happier, and more energetic. How to Fuel Up: Discover why eating enough calories is crucial, and how incorporating ample protein, healthy fats, and balanced carbs (especially a savory bre...

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28:42

44: Anti-Inflammatory Diet for Perimenopause

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/07/01

Feel like you're always behind with your health goals...especially now that perimenopause is in full swing? You're not alone! This week, we're diving into how to make anti-inflammatory nutrition a sustainable lifestyle, not just something you try for a few days. Big transformations always start with small changes, which is why you need to learn how to master the 3 levels of anti-inflammatory nutrition. This isn't about perfection; it's about progress, understanding, and building lasting ...

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23:07

43: Be Honest, How Are You REALLY Doing? (I'll Go First)

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/06/24

Ever scroll through social media and feel crushing resentment, seeing everyone else living their "best summer ever" while yours feels... less than ideal? You are not alone! This week, Ashley gets raw and honest about her own challenging summer, filled with a breast cancer diagnosis, family caregiving, and busy schedules. ❌ This isn't an episode about complaining; it's about validating your feelings and sharing powerful strategies to cope, find joy, and maintain perspective when life throws...

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28:15

42: The ONE Thing You Need To Survive Midlife...

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/06/17

Feeling overwhelmed by conflicting advice, new symptoms, and the constant juggle of midlife? You are absolutely not alone. This week, we're diving deep into the ONE essential tool you need not just to survive, but to thrive in midlife and beyond. In this episode I share that while we often seek external solutions like new diets, workouts, or supplements, the true key lies in something much closer to home: managing your thoughts and feelings. Get ready to look "under the hood" of your own bra...

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24:34

41: How To Reduce Inflammation In 7 Days

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/06/10

Summer is the PERFECT time to make small changes, that give you a BIG impact! This week, dive into a powerful 7-day mini-challenge designed to significantly reduce inflammation in your body. Get ready to feel more energetic, focused, and truly enjoy all your summer activities without feeling like garbage! Your 7-Day Anti-Inflammation Challenge: Nourish & Hydrate for Energy: Start your day with protein and veggies, drink half your body weight in ounces of water, and replace refined sug...

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23:39

40: Poolside Eats & Vacation Treats (Summer Success #5)

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/06/03

Get ready for the most fun and actionable episode in our Summer Success Series! In this episode, we're celebrating the joy of summer – the sun, the music, the relaxation – without any of the food guilt. I'm sharing my top 5 easy, actionable tips for enjoying the pool, beach, or your dream vacation with absolute freedom and confidence. You've gathered all the tools from the previous episodes, and now it's time to put them into practice with a mindset that supports pure summer enjoyment! He...

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34:22

39: THINK Your Way To A Healthy Summer (Summer...

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/05/27

Get ready for an episode that truly unlocks the magic behind your summer goals! We've talked about workouts, healthy meals, and time blocking, but today, we're diving into the most powerful tool of all: your mindset. I share how our thoughts and feelings directly shape our reality. If you've ever felt stuck with "not enough time," struggled with making progress, or felt deprived while trying to eat healthy, this episode is for you! We're exploring how to use your brain to design the confide...

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31:43

38: How To Time Block Your Healthy, Happy Summer...

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/05/20

Summer's here, and that means fun, sun, and...total schedule chaos? I get it...and that's why I'm sharing my tried-and-true method for surviving (and thriving!) during summer break: time blocking! In this episode, I share how to effectively time block your summer so that you have time and space and capacity to eat well, move your body, do all of those things that are important to your health so that you can keep up with your activities, with your family, and with everything else you have goi...

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27:56

37: Healthy Meals for Summer (Summer Success #2)

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/05/13

Welcome back to our Summer Success Series! Last week we tackled realistic planning, and this week, we're diving into one of the best parts of summer: FOOD! But how do we keep ourselves and our families on track with healthy, anti-inflammatory meals when schedules go haywire and the heat is on? Summer should be about fun, not endless kitchen duty. That's why I'm sharing a fantastic roadmap for easy and delicious anti-inflammatory eating all summer long, whether you're road-tripping, vacatio...

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26:45

36: Working Out For Weight Loss (Summer Success #1)

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/05/06

Are you dreaming of a confident and energized summer? Well, dream no more! This week, we're kicking off an exciting "Summer Success Series" designed to help you make your summer dreams a reality. It's time to stop wishing and start planning for the summer you deserve! This episode gets you started with a 3-part approach to get you on track with your fitness and weight loss goals now, so you can enjoy every moment of summer feeling fantastic. In this episode we cover: Realistic Expectatio...

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30:42

35: High Protein Snacks: Healthy & Delicious

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/04/29

High protein snacks - they sound like a good idea, but why are they so hard to fit into your day? If you feel the same way, you're in the right place! This week, we're diving deep into the incredible benefits of high protein snacks for everyone in your family, especially for us amazing women navigating perimenopause and beyond. Ashley breaks down why protein is so much more than just a fitness fad. We'll explore how it can help manage your appetite, build lean muscle (so important!), suppo...

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26:22

34: Get Healthy OR Lose Weight: The Perimenopause Debate

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/04/22

It's a constant debate as you get older, between "should I lose weight" or "should I eat healthier" as you navigate perimenopause or menopause. This week, we're diving into this very topic and exploring how these two goals can actually go hand-in-hand. Ashley shares her personal journey and insights, reminding us that feeling good in our bodies is the ultimate aim. We'll unpack why weight gain in midlife can impact our health and how embracing an anti-inflammatory nutrition approach benefits...

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31:29

33: Spring Cleaning Your Health & Fitness

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/04/15

Feeling that spring energy and ready for a fresh start? This week, we're not just cleaning out closets; we're giving your health and fitness a total spring refresh. Ashley guides you through a powerful process of re-evaluating your goals, decluttering your pantry and fitness space, and most importantly, cleaning up your mindset. It's time to create a clear path to feeling your best, both inside and out. In this episode we cover: Goal Clarity for Real Life: Learn how to define goals that truly...

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24:48

32: Lose Up To 4 Lbs This Week, In 5 Easy Steps

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/04/08

Feeling the pressure of summer approaching and dreading those shorts and sleeveless tops? You're not alone! This week, we're ditching the unrealistic "quick fixes" and diving into real-life strategies for busy, midlife moms who want to feel confident and strong. I get it – you're juggling work, kids, and everything in between. That's why I'm sharing actionable tips that fit seamlessly into your already packed schedule. No crazy diets, no impossible routines, just smart and effective ways to ...

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26:16

31: Celebrating 50 and the Art of Happiness

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/04/01

This week, we're celebrating a milestone – Ashley's 50th birthday! But more than just cake and candles, we're diving into the joy and empowerment that comes with this incredible chapter of life. Forget the negativity about aging; we're flipping the script! Ashley shares 10 powerful insights that have brought her peace, calm, and happiness as she steps into her 50s. Whether you're approaching 50 or well beyond, this episode is a reminder that aging is a gift, and we have the power to ma...

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37:20

30: The ONE Thing You Need To Lose Weight

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/03/25

You "thought" you knew what it took to lose weight, but since it hasn't worked, it's left you wondering...what does it really take to lose weight, anyway?! In this episode of The Family Fork, get ready to dive deep into the real reasons you might be struggling to lose weight, especially during perimenopause and menopause. Forget the endless meal plans and grueling workouts! We're tackling the mindset behind your health journey. We'll uncover how your thoughts and feelings are actually driv...

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32:28

29: "I'm Not Motivated" And Other Thoughts You...

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/03/18

How often do you feel stuck by your own thoughts? Constantly telling yourself, "I don't have time," "I can't stay motivated," or "This will never work for me?" This week on The Family Fork, we're diving deep into the limiting beliefs that hold us back from achieving our health goals. It's easy to mistake our thoughts for facts, especially when they feel so real. But what if those "truths" are actually just stories our brains tell us to keep us safe? We'll explore six common phrases that wome...

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31:13

28: Ready To Give Up? Listen To This

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/03/11

Ever feel like throwing in the towel? Like you just want to give up on it all? This week on The Family Fork, we're diving deep into those feelings of overwhelm and frustration that can leave you wanting to escape to a deserted island. (And honestly, who hasn't felt that way lately?!) But here's the thing: even in the midst of challenges, there are valuable lessons and opportunities for growth. This episode is your permission slip to acknowledge those struggles, but also to find the strength ...

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35:34

27: How To Get Your Family On Board With...

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/03/04

Tired of the dinnertime struggle? Juggling perimenopause, family, and healthy eating can feel like a constant battle. This week on The Family Fork, we're tackling a common challenge: how to get your family on board with anti-inflammatory eating, without the drama. We'll explore a unique approach – think of it as "project managing" your family's meals! Discover practical strategies to: Gain family buy-in: Learn how to involve your family in the decision-making process to ensure everyone fee...

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