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PODCAST

The Family Fork

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 Life 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

health & fitness nutrition

All Episodes

29:10

21: 4 Levers To Pull For Better Weight Loss & Workouts

The Family Fork ·

2025/01/21

Curious to know how to make your workouts more effective? So that you finally start losing weight in perimenopause?In this episode of The Family Fork, we're looking at four different levers you can pull, for more effective workouts and FASTER weight loss. Isn't that what we're after?You're smart, resourceful, and driven to reach your goals. But at the same time, you feel stuck, and can't figure out to move the needle. In this episode we'll look at:Whether or not you have set the correct expec...

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30:23

20: 3 Taboo Things You CAN Do For Weight Loss

The Family Fork ·

2025/01/14

DId you know you CAN weigh yourself everyday while you're losing weight, if you want to? The world of weight loss is filled with so many "dos" and "don'ts", it can be tough to know what the right thing is.But in this episode of The Family Fork, I'm pulling back the curtain to reveal 3 pretty taboo things that you CAN do on your weight loss journey. (I do all three of these things. EVERY day!) Because all it takes for weight loss is a plan that works for your life, and the right mindset But in...

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27:52

19: How To Master The 3 Levels Of An...

The Family Fork ·

2025/01/07

Have you tried an anti-inflammatory diet before, only to crash and burn? Maybe it was too hard to stick to. Perhaps it was too hard when you needed to cook a meal for yourself, and then a separate meal for your family.Imagine feeling relief in learning that there are various levels of an anti-inflammatory diet. And in order to get to each level, you have to master the one before it.In today's episode, we're looking at the three different levels of an anti-inflammatory diet. I'll help you see ...

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26:16

18: These 5 things won’t help perimenopause weight loss

The Family Fork ·

2024/12/31

Struggling to lose weight in perimenopause? If you're doing any of the things we talk about in this episode, you may think you're helping weight loss...but you're not!If you're sitting there feeling bloated, overweight, and fed up (thanks to crazy hormones in perimenopause!), it's easy to give up and think "well, this is just the way that it is".The good news is that you can do something about your midlife weight gain!Listen to this week's episode to learn about 5 things that aren't going to ...

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18:21

17: 5 Things I Did To Lose 65 Lbs In My Late 40s

The Family Fork ·

2024/12/24

When I tell women that I've lost 65 lbs in my late 40s, they're always shocked, and want to know how I did it.I'm not always sure of the best answer, to be honest! You already know the typical things for weight loss: watching what you eat, working out, getting sleep.But losing 65 lbs took more than that! in today's episode I'm excited to share with you 5 very-useful things that I did to lose the weight. It's not your traditional advice, but these these things are going to help you move the ne...

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21:27

16: Creating Perimenopause Weight Loss Goals Part 2:...

The Family Fork ·

2024/12/17

How would you like THE solution to losing weight in perimenopause? It's one thing to have the strategy (which we covered in Episode 15, which is Part 1 of this conversation).In today's episode, you're getting a complete coaching session, to help you develop YOUR solution for losing weight...finally!And it doesn't have anything to do with getting to the gym, or watching your portions.No, in today's episode we're looking at how your thoughts and feelings actually determine if you lose weight (o...

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21:42

15: Creating Perimenopause Weight Loss Goals Part 1:...

The Family Fork ·

2024/12/10

How would you like to build your exact strategy for losing weight in perimenopause, and know that it was going to work for YOU?! Wouldn't that be great?Losing weight in perimenopause is really a two-part project. First, you have to nail the strategy - the nutrition, the workouts, the timing. Then, you have to make sure you have the right mindset for weight loss, so that you can reach your goals no matter what obstacles get in your way.In this episode you get the chance to build your weight lo...

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16:43

14: Power of Pause: How to Reclaim Your Life After a...

The Family Fork ·

2024/12/03

Raise your hand if you can look back in time, and wonder how in the world you survived that difficult week, month, or year. It felt so difficult in the moment, it's a wonder you didn't fall apart!Believe it or not, there's a lot to be learned from getting through difficult seasons in your life. If you take time to pause, and follow the framework I share in this week's episode, you'll be better prepared the next time challenge strikes!Listen to this week's episode of The Family Fork where I sh...

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16:24

13: Save Time with Easy, Family Meals and the...

The Family Fork ·

2024/11/26

How do you feel when you hear the phrase "What's for dinner"? If you're anything like me, it brings up a bunch of different emotions!If you're trying to prioritize your OWN health, with anti-inflammatory meals, you might find that it's hard to cook for your family, too.But what if I told you that I have a solution that let's you cook family meals just THREE nights a week - anti-inflammatory, easy, delicious, and family-friendly?! Sounds too good to be true, right?In this week's episode of The...

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23:07

12: THE Perimenopause Weight Loss Method

The Family Fork ·

2024/11/19

Feel like you're always looking for that ONE THING that will finally help you lose weight in perimenopause?I wish I could tell you there was an "easy button". But the truth is that it takes a well coordinated effort of a few approaches, to finally lose weight in perimenopause.Don't worry though, it's easier than you think! In this episode of The Family Fork I'm giving you the exact, step-by-step playbook of what it took for me to lose 10 lbs (and gain muscle!) in perimenopause. There's no hol...

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18:29

11: How to Manage Holiday Food and Alcohol

The Family Fork ·

2024/11/12

Are you trying to manage your weight, and other perimenopause symptoms...but you're worried about falling off track over the holidays? (Or worse yet, thinking about "restarting" in the new year?!) Don't let the upcoming season throw you off course!Grab a notebook and a pen, because you're going to want to take notes! In this episode of The Family Fork we're looking at how holiday traditions around food and alcohol can derail your health and wellness goals.Plus, you get very specific strategie...

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15:42

10: Does perimenopause cause gut issues?

The Family Fork ·

2024/11/05

"Gut health” is a phrase that gets thrown around a lot these days. You even see it on products like soda, chips, and prepackaged snacks, claiming that they’re good for your gut health.But what does it mean to have good gut health? How do you know if your gut is unhealthy? And the BIG question, how does perimenopause impact your gut health?In this episode, we dig into all of that, and more! Plus, you'll hear some slightly embarrassing (well, vulnerable!) personal stories about my own gut...

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14:59

9: Protein for Perimenopause

The Family Fork ·

2024/10/29

You've heard that you should eat more protein in perimenopause, but what does that even mean?It leaves you wondering how much, what kind is best...and ultimately you just grab a protein shake.In this episode of The Family Fork you'll learn exactly how much protein you need in midlife, what kind is best, and you'll even get a plan for how to meet your protein requirement everyday.Protein helps you lose weight in perimenopause, reduces cravings by keeping you fuller for longer, and will help yo...

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13:31

8: Stop Giving Up: Managing Resistance

The Family Fork ·

2024/10/22

Do you get down on yourself when you give up (again!), when things get really challenging?Believe it or not, this is just your brain trying to keep you safe! Because challenging things like weight loss and eating healthy require hard work and dedication. And those are not things your brain loves.In this episode of The Family Fork you'll learn about various types of resistance, why your brain wants you to give up (agh!), and how to manage resistance, so that you can actually achieve your healt...

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17:01

7: Losing Weight: Perimenopause Edition

The Family Fork ·

2024/10/15

Did you know it IS possible to lose weight in perimenopause?It requires a different approach than you're used to, but doing the "right" things with your nutrition, fitness, and mindset can help the number on the scale to budge. Finally!In this episode we dig into what kind of fitness and nutrition works best for perimenopause weight loss. Learn how cardio is a no-go, and why nutrition is about more than the food you eat.Plus, you'll get an inside look at what it takes to adjust your mindset, ...

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16:37

6: Do You Need an Anti-Inflammatory Diet? How To Decide

The Family Fork ·

2024/10/08

You've heard about an anti-inflammatory diet, but how do you know if it's right for you?An anti-inflammatory diet can help women with hypothyroidism, who are in perimenopause, and who are over 40 years old. (It definitely can't hurt you!)But in this episode we identify 10 symptoms of inflammation, that aren't talked about regularly. Listen in to see which symptoms you're experiencing, and learn what you can do about it!Be sure to check out the fascinating show on Netflix, too: Hack your Healt...

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19:28

5: Easy, Anti-Inflammatory Snacks

The Family Fork ·

2024/10/01

Maybe you have your meals figured out, but you wonder what you should eat for snacks? With an anti-inflammatory diet, there is a place for snacks...but they shouldn't take the place of balanced nutrition.In this episode of The Family Fork we're diving into the importance of snacks in an anti-inflammatory diet, looking at how to choose the right snacks, and understanding the significance of balanced nutrition.Plus, we'll even talk through practical, easy snack ideas (and no, we're not talking ...

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12:08

4: Can't stay motivated with your health journey?...

The Family Fork ·

2024/09/24

Struggle to stay motivated with your health and wellness journey? Can't figure out why you always lose motivation, before you even get started? You're not alone! In this episode of The Family Fork we talk about why you don't need motivation to reach your health goals. Plus, you'll get solutions for managing your brain, so that you can finally achieve those goals you've been after.FREE 7-Day ant-inflammatory dinner guide - cook 3 times, and eat dinner all week!

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18:58

3: 10 Reasons You Can't Lose Weight, and What to Do...

The Family Fork ·

2024/09/17

Can't lose weight no matter what? While it may feel like you've tried absolutely everything, there are probably some solutions you haven't looked at yet. In this episode you'll hear 10 different reasons why you might not be losing weight, and we'll uncover what you can do about it. PLUS, grab the printable quiz here, then send me your score! Based on your answers, I'll send you a plan to kick-start weight loss once and for all!And if you're ready for some delicious, family-friendly meals that...

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16:13

2. Can an anti-inflammatory diet help with weight loss?

The Family Fork ·

2024/09/10

When you do it "right", an anti-inflammatory diet should taste delicious while it helps you lose weight, gain energy, and get healthy from head to toe!Learn all about what an anti-inflammatory diet is (and isn't), and how it can help improve your health. Discover signs that indicate your body is struggling with inflammation, and what to do about it.List of 10 foods you SHOULD eat to reduce inflammation10 foods you should AVOID, to lower inflammationFREE 7-Day meal plan (The Family Fork) Grab ...

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