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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

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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19:52

57: How My Darkest Day Was a Turning Point For My Health

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/09/30

Juggling perimenopause, family, and weight loss goals can feel overwhelming, especially when it seems like "healthy" and "anti-inflammatory" food means "no fun." It's absolutely possible, but it helps when you have a few boundaries or guardrails in place. In this episode, we're doing things a little differently and getting deep into our feelings. I’m sharing my story from a really dark time in my life, and how the lessons I learned through that experience actually created the foundation for ...

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22:27

56: Building Muscle: Your Blueprint for Better Health

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/09/23

You hear it everywhere these days: building muscle is an absolute MUST for women in midlife. As a midlife woman, who is also recovering from breast cancer, I’ve been taking a deep dive into my own health. What I’ve learned about muscle is truly staggering. The statistics on bone fractures and falls for older women are jaw-dropping, but here's the thing: it all ties back to how much muscle we have. I'm giving you my top three most compelling reasons to start building muscle today, plus som...

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22:19

55: The Scoop On Sugar + Inflammation: Is It Really...

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/09/16

I know what you're thinking when you see this episode title: is sugar really that bad? Maybe you're like me a few years ago, telling yourself, "I eat pretty clean, I don't really have that much sugar." (But, you’re still struggling to lose weight, even though you think your nutrition is totally dialed in). Or maybe you know deep down you could probably cut back on sugar, but you have no idea where to start. Whatever side you're on, get ready for some major eye-openers. Because sugar isn't j...

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24:23

54: Why September is Your New January

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/09/09

What if I told you September is actually the best time of year to lean into your health, wellness, and fitness goals? Seriously. We’re talking about a season that’s naturally more structured, predictable, and calm. This is your chance to ride the “back-to-school effect” and actually get goals accomplished! In this episode, we're going to dive into why ditching the New Year's Resolution mindset and adopting a September goal-setting strategy will change everything for you. We'll uncover ho...

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14:59

53: 3 Steps For Healthy Habits That Stick

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/09/02

Feel like you're lacking "motivation" or "discipline" to build healthy habits? What if you could build habits that stick without either of those things? This week, Ashley shares three unconventional tips for building healthy habits, from her 10+ years of experience, that will help you finally create lasting change. Get ready to challenge everything you thought you knew about building habits and learn how to make them an effortless part of your life, even when it feels like everything is ...

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25:32

52: Should Kids Eat An Anti-Inflammatory Diet?

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/08/26

It's a polarizing topic, but one that we should care about TODAY: the benefits of an anti-inflammatory diet for our kids. You might think kids should just be kids, but what if the food they're eating is secretly causing hyperactivity, poor concentration, and long-term health risks? This week, Ashley makes a compelling case for why a healthy, anti-inflammatory approach is crucial for our children's well-being and shares a practical roadmap for making it happen without food fights. Healthy ...

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21:13

51: Healthy Snacks For Kids (and YOU!)

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/08/19

If you have a love-hate relationship with snacks (especially after school snacks!), this episode is for you! While snacks can be a good part of a healthy day, they're often a source of stress, power struggles, and guilt for moms. This week, we're diving into how to reclaim snack time and turn it into a source of fun, health, and ease for the whole family! Ashley gets real about the damaging ingredients in many popular snack foods and shares a roadmap to navigate snack time with confidence. ...

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23:00

50: We All Start Somewhere (3 Lessons To Start)

The Family Fork: Nutrition For Moms In Perimenopause ·

2025/08/12

Get ready! We're celebrating a major milestone: the 50th episode of The Family Fork podcast! To mark the occasion, Ashley gets vulnerable, sharing her personal journey—from healing after an abusive marriage to navigating cancer—to reveal the three most important lessons she's learned about health and life. Whether you're just beginning or starting over for the tenth time, this episode is a powerful reminder that we all begin somewhere. Get ready to be inspired and equipped with the foundat...

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