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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

37:33

77: Healing the Midlife Hustle: 7 Ways to Show Up for...

The Family Fork: Nutrition For Moms In Perimenopause ·

2026/02/17

When was the last time you looked in the mirror without counting your flaws? In midlife, it’s so easy to view your body as a project that needs constant fixing—less belly fat, less bloating, less brain fog. But the reality is that you get what you look for. If you spend your day hunting for evidence that your body is falling apart, your brain will find it. In this week's episode, I'm sharing how I moved from a place of frustration with my body, to a place of genuine appreciation. I'm ser...

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40:59

76: Marriage & Midlife: Behind The Scenes With My...

The Family Fork: Nutrition For Moms In Perimenopause ·

2026/02/10

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,...

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33:55

75: Perimenopause and Cravings: The Connection and...

The Family Fork: Nutrition For Moms In Perimenopause ·

2026/02/03

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...

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33:56

74: Alcohol & Perimenopause: The Truth About Midlife...

The Family Fork: Nutrition For Moms In Perimenopause ·

2026/01/27

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 n...

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22:41

73: (Part 2) Perimenopause Weight Loss: 5-Step...

The Family Fork: Nutrition For Moms In Perimenopause ·

2026/01/20

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!). A...

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22:31

72: (Part 1) Perimenopause Weight Loss: Your Simple...

The Family Fork: Nutrition For Moms In Perimenopause ·

2026/01/13

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% cer...

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45:51

71: You Aren't Behind: New Year Pep Talk For Midlife...

The Family Fork: Nutrition For Moms In Perimenopause ·

2026/01/06

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 Januar...

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32:24

70: THE Mindset Shift for Successful Health Resolutions

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/12/30

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 mass...

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25:34

69: The Truth About My "Healthiest Year Ever"

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/12/23

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 ...

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21:45

68: Ditch the Diet: 5 Secrets for Sustainable Weight...

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/12/16

If you're ready to finally ditch the diets, for something more sustainable (and that gives better results!), listen up! When I tell women I lost 65 pounds in my late 40s, their first question is always "How?" And while I could list the diet swaps and workouts, that's not the full story, is it? We both know that when life hits the fan—solo parenting for six weeks, caring for a sick parent, recovering from surgery—the "basics" are the first thing to go. If weight loss were just a simple nutrit...

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29:26

67: Traveling on an Anti-Inflammatory Diet

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/12/09

You likely know by now that anti-inflammatory nutrition in midlife is a non-negotiable. But let's be honest, we all get tripped up when it comes to traveling! Whether you're heading off for a family vacation, a holiday visit, or a packed work trip, it can feel impossible to stick to your healthy eating habits when you’re away from your own kitchen. And I hear you thinking, "Ashley, why bother? I'm supposed to be having fun!" But when you're off your regular schedule, moving less, and forg...

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28:18

66: Pop Quiz: Why You Can't Lose Weight In Perimenopause

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/12/02

Raise your hand if you've tried everything in perimenopause to lose weight, but nothing works? You’re tracking your steps, eating salads, maybe even choking down dry chicken and broccoli for dinner. Believe me, I get it! I've been there, and I hear this same frustration from busy, midlife moms every single day. As we creep into perimenopause and beyond, losing weight becomes a whole new ballgame...it is harder, but not impossible! While you think you’ve tried every single thing, the truth...

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20:59

65: Holidays with Perimenopause: Smart Strategies for...

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/11/25

The holiday season is here! Yay for the twinkle lights, cozy feelings, cherished traditions...but there's plenty of food and alcohol that can absolutely derail your health goals. As a busy, midlife mom managing perimenopause symptoms and working to lose weight, you know that sugar and inflammatory foods can instantly lead to a miserable sugar hangover and that dreaded need to unbutton your pants after a big meal. But you deserve to feel amazing this holiday season!! You need that energy fo...

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29:21

64: Ask Me Anything: Perimenopause, Weight Loss, and...

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/11/18

Ever feel like your thoughts are actively working against your midlife health goals? Like, the moment you decide to try something new, your brain slams the brakes on with excuses like, "That's too hard," "I don't have time," or the classic, "My family will never eat that"? You are absolutely not alone! In my first-ever Ask Me Anything episode of The Family Fork, I tackle the questions that are truly keeping busy, midlife moms stuck. These are the real, raw struggles that pop up w...

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19:55

63: Does Perimenopause Impact Gut Health?

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/11/11

You hear the phrase everywhere: gut health. It's on product labels, social media, and talked about by every wellness guru. But what does that even mean? More importantly, how does your gut health get impacted in perimenopause? And how are you supposed to fix it when you're already juggling a full life? Trust me, I get it. For years, I struggled with mystery symptoms that felt completely disconnected, from bizarre skin rashes and sore joints to an inability to lose weight and chronic anxiety....

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25:07

62: Perimenopause Nutrition on a Budget

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/11/04

Today, we're diving into one of my favorite topics: food! But we're not just talking about what to eat; we're talking about how to do it without spending a fortune. I know what you might be thinking—eating healthy, especially with an anti-inflammatory focus, is expensive. Maybe you have a big family to feed, or maybe you’re cooking for just a couple of people now that the kids are grown. Maybe your budget is tight. Whatever the reason, I want you to hear this loud and clear: eating healthy ...

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20:20

61: How To Lose 1 Lb/Week In Perimenopause

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/10/28

Feel like you'll never get anywhere with perimenopause weight loss? You're not alone! It can feel like your body is working against you, making it impossible to see consistent results. You might be exhausted, feeling a little fluffy around the middle, and wondering if this is just your new normal. I see you, and I get it. But what if you didn’t have to give up? What if there was a different way? This week, I’m sharing five simple, powerful steps to help you lose one pound a week consisten...

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21:13

60: Anti-Inflammatory Diet for Weight Loss: Does It...

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/10/21

You've heard me say it before: perimenopause and midlife can feel like an uphill battle. You're juggling a career, a family, and all the stress that comes with it, and it feels like your body is just not on your team. You're tired, you're bloated, and the number on the scale just keeps creeping up no matter what you do. I used to think eating "healthy" was enough. I was eating salads, whole grain bread, and oatmeal, and still, my body was sending up a million smoke signals—brain fog, sore ...

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21:36

59: 5 Biggest Health Mistakes I've Made (So You Don't...

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/10/14

Feeling like you're stuck in a cycle of "I've tried everything, but nothing works"? I hear you, and honestly, I've been there myself. For over a decade, I've been on a health journey, and while I've done a lot of healing and made a bunch of changes, I've also made a ton of mistakes. The thing is, mistakes are part of the game! If you want to see different results with your health, you have to be willing to try something different, even if it doesn't work out perfectly. In this episode, I'...

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19:04

58: Busy Mom's Guide to Fast, Healthy Meals

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/10/07

Do you dread making dinner? Can't come up with healthy options that your family will eat, too? Stuck eating more than your fair share of takeout? With all of the recommendations out there for midlife moms (more fiber! more protein! eat healthy, and get more sleep!), its not surprising that you're overwhelmed with info. And yet you still don't know where to start! In this episode you'll discover how the Supper Club has been an instrumental resource for so many busy moms in perimenopause. I...

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