Shows
The Family Fork36: Working Out For Weight Loss (Summer Success #1)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 Expectations for Real Moms:2025-05-0626 minThe Family Fork35: High Protein Snacks: Healthy & DeliciousHigh 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!), support healthy skin, hair, and nails, and even...2025-04-2930 minThe Family Fork34: Get Healthy OR Lose Weight: The Perimenopause DebateIt'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 us in so many ways.In this episode we cover:The...2025-04-2226 minThe Family Fork33: Spring Cleaning Your Health & FitnessFeeling 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 resonate, focusing on how you want...2025-04-1531 minThe Family Fork32: Lose Up To 4 Lbs This Week, In 5 Easy StepsFeeling 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 feel your best before summer hits.Today we'll cover:Smart Strategies for Busy Days...2025-04-0824 minThe Family Fork31: Celebrating 50 and the Art of HappinessThis 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 make it amazing.Here's what you'll discover:Emp...2025-04-0126 minThe Family Fork30: The ONE Thing You Need To Lose WeightYou "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 driving your results, not just your actions.Here's what you'll discover:2025-03-2535 minThe Family Fork29: "I'm Not Motivated" And Other Thoughts You Believe About Weight LossHow 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 women often believe about weight loss and healthy living, and...2025-03-1830 minThe Family Fork28: Ready To Give Up? Listen To ThisEver 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 to keep going.We'll explore two recent personal stories...2025-03-1129 minThe Family Fork27: How To Get Your Family On Board With Anti-Inflammatory EatingTired 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 feels heard and respected.Navigate the challenges: We'll discuss how to address common roadblocks, like pi...2025-03-0435 minThe Family Fork26: The REAL Reason It's Hard To Lose Weight Over 40Feel like you've tried absolutely everything to lose weight in midlife, but nothing seems to work?It's natural to want to blame perimenopause, hormones, or your age. And in desperation you start looking for a supplement, medication, or quick diet to help you kickstart weight loss. But what if progress required something more? What if losing weight over 40 took something completely different?In this episode of The Family Fork we explore:Why "eating healthy" isn't enough for midlife weight lossWhy you believe that weight loss over 40 is impossible...and what...2025-02-2528 minThe Family Fork25: Easy Ways To Crush Perimenopause CravingsStruggling with cravings? As a midlife mom, you might think you've lost all willpower when it comes to food. Because when those cravings come on, they are so strong!The good news is that you CAN do a lot to manage (and prevent!) your cravings!In this episode of The Family Fork podcast we dig in to see what causes cravings in midlife, and how you can take proactive steps to minimize and eliminate cravings (yes, even in perimenopause!)We explore:- Simple nutrition strategies to combat cravings...2025-02-1828 minThe Family Fork24: How To LOVE Your Anti-Inflammatory FoodJuggling perimenopause, family, and weight loss goals can feel overwhelming, especially when it seems like "healthy" and "anti-inflammatory" food means "no fun." In this episode of The Family Fork, we're tackling a common struggle: how to love the food you eat, even while navigating perimenopause, raising a family, and working towards your health and weight loss goals. It's absolutely possible, I promise!This episode is packed with actionable tips to help you rediscover the joy of eating. We'll explore:Volume Eating: Discover the power of big portions of nutrient-dense foods to...2025-02-1123 minThe Family Fork23: 7 Ways to Eat Anti-Inflammatory On a BudgetReady to take charge of your health with anti-inflammatory food on a budget? This week on The Family Fork, we're diving deep into how to eat healthy, delicious, anti-inflammatory foods without breaking the bank. I know, it can feel overwhelming with busy schedules, family needs, and the rising cost of groceries, not to mention the ups and downs of perimenopause. But trust me, it's totally doable!This episode is your guide to navigating grocery shopping like a pro. We'll cover:- Warehouse and Grocery Store Strategies: what to buy in bulk, and the...2025-02-0425 minThe Family Fork22: The 2 Questions To Get You Unstuck On Your Weight Loss JourneyWant to get unstuck by simply asking yourself 2 questions?When we feel stuck in our health or weight loss journey, it can be difficult to see a way out. We often blame it on our circumstances (hello, perimenopause!)But by asking yourself 2 basic questions, you can help yourself get unstuck...so that you can ultimately reach your goals!In this episode, we talk aboutThe 2 questions that can get you unstuckHow to guide your thoughts and feelings to change your situationWhy you need more than a meal plan to lose weight (and...2025-01-2832 minThe Family Fork21: 4 Levers To Pull For Better Weight Loss & WorkoutsCurious 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 expectations with your workoutsHow your...2025-01-2129 minThe Family Fork20: 3 Taboo Things You CAN Do For Weight LossDId 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...2025-01-1430 minThe Family Fork19: How To Master The 3 Levels Of An Anti-Inflammatory DietHave 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 what roadblocks come up in...2025-01-0727 minThe Family Fork18: These 5 things won’t help perimenopause weight lossStruggling 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 help you lose the weight...2024-12-3126 minThe Family Fork17: 5 Things I Did To Lose 65 Lbs In My Late 40sWhen 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 needle, especially in...2024-12-2418 minThe Family Fork16: Creating Perimenopause Weight Loss Goals Part 2: Your SolutionHow 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 (or not). I'll teach you how to look at your feelings...2024-12-1721 minThe Family Fork15: Creating Perimenopause Weight Loss Goals Part 1: The StrategyHow 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 loss strategy, so that...2024-12-1021 minThe Family Fork14: Power of Pause: How to Reclaim Your Life After a Difficult TimeRaise 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 share a personal...2024-12-0316 minThe Family Fork13: Save Time with Easy, Family Meals and the Component Cooking MethodHow 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 Family Fork...2024-11-2616 minThe Family Fork12: THE Perimenopause Weight Loss MethodFeel 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 holding back, and I'm giving...2024-11-1923 minThe Family Fork11: How to Manage Holiday Food and AlcoholAre 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 strategies for maintaining anti-inflammatory eating throughout the holidays...without feeling deprived...without...2024-11-1218 minThe Family Fork10: Does perimenopause cause gut issues?"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 health journey, and how I’m m...2024-11-0515 min
Debt Rebel Podcast: Personal Finance for Families023 The Secret to Eating Healthy on a Tight Budget: Component Cooking with Special Guest, Health & Wellness Coach Ashley MalikIn this episode of the Debt Rebel podcast, Julian Kohlbrand interviews Ashley Malik, a health and wellness coach who specializes in anti-inflammatory nutrition.
Ashley discusses her method of "component cooking" which allows families to eat healthy meals without everyone having to eat the same thing.
Here are the key takeaways:
Ashley Malik is a health and wellness coach who specializes in anti-inflammatory nutrition.
She developed the "Family Fork" framework to help busy moms prioritize their own health while still feeding their families.
Component cooking involves making large batches of a few key ingredients (protein...2024-11-0122 minThe Family Fork9: Protein for PerimenopauseYou'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 you actually enjoy this season of...2024-10-2914 minThe Family Fork8: Stop Giving Up: Managing ResistanceDo 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 health and wellness goals!If you're...2024-10-2213 minThe Family Fork7: Losing Weight: Perimenopause EditionDid 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, to achieve the...2024-10-1517 minThe Family Fork6: Do You Need an Anti-Inflammatory Diet? How To DecideYou'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 Health: Secrets to your Gut...2024-10-0816 minThe Family Fork5: Easy, Anti-Inflammatory SnacksMaybe 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 about carrot and celery sticks here!)Click here to learn...2024-10-0119 minThe Family Fork4: Can't stay motivated with your health journey? Here's your solutionStruggle 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! 2024-09-2412 minThe Family Fork3: 10 Reasons You Can't Lose Weight, and What to Do About ItCan'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 still work with your weight loss goals, 2024-09-1718 minThe Family Fork2: Can an anti-inflammatory diet help with weight loss?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 it here!2024-09-1016 minThe Family Fork1: How to lose weight and get healthy with The Family ForkCurious if weight loss is even possible for you in midlife? The Family Fork is a podcast AND a method that helps midlife moms prioritize anti-inflammatory nutrition, so they can lose weight and have better overall health. In this episode you'll learn all about the Family Fork method, and walk away with strategies that you can use today!Want some tools and resources to help you get started? Visit ashleymalik.com for a FREE 7-Day meal plan that will work for you and your family!2024-09-1019 min
The Unapologetic EntrepreneurEp. 259 - [Ashley Malik] Mindset Magic: How Self-Awareness Can Be Your Amplifier To Business Success & Overall WellnessEver feel like your inner voice is like a broken record, playing the same old "you can't do it" song on repeat? We've all been there. But guess what? You can totally rewrite the script! This episode is your pep talk for success. We're chatting with Ashley Malik, a health and wellness coach who helps busy women like you crush their health goals. We're diving deep into the magic of mindset shifts, how to overcome those pesky roadblocks, and why getting some serious support is your secret weapon. Ashley spills the tea on her own journey (hint: it involves a...2024-09-0936 minThe Family ForkThe Family Fork TrailerDo you feel like you’ve tried everything to lose weight, 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 sounds like you, you’re in the right place! A wife and mom of two, Ashley Malik is an expert in anti-inflammatory food, 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 weight loss and better health, The Fami...2024-09-0602 min