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© 2025 Ashley Malik
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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 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 uncover 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 www.ashleymalik.com.
58 Episodes
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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 ...
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...
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...
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...
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 ...
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 ...
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. ...
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...
You hear it all the time, "reduce inflammation", but do you know WHY it really matters? It's more than just bloating or puffy hands; it’s a silent force that can affect your brain, joints, and overall health. This week on The Family Fork, Ashley gives you 5 compelling reasons why you need to start reducing inflammation TODAY: Clearer Thinking: Learn how brain fog, forgetfulness, and dropping words can all be signs of inflammation in your brain. Pain-Free Movement: Discover how reducing inf...
You hear that you're supposed to eat protein in perimenopause, but you're still confused. Knowing how much, what kind, and when can be a puzzle This week, Ashley is breaking down everything you need to know about harnessing the power of protein for more energy, less cravings, and sustainable weight loss (yes, even in midlife!) Discover why protein is your secret weapon against the challenges of aging, from muscle loss to hormonal fluctuations. Plus, stick around to the end for a special g...
It feels like you're doing everything to lose weight in perimenopause, but are you sabotaging your efforts without realizing it? This week, we're cutting through the noise and revealing five common traps that won't help you lose weight, and more importantly, what you can do differently to finally see results! Ashley shares common pitfalls, from calorie restriction to hidden "quick fixes," and shines a light on why your current approach might be stalling your progress. Get ready to shift y...
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 ...
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...
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 ...
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...
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...
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...
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...
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...
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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