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The Family Fork

Hosted by Ashley Malik | Insights inspired by Dr. Mary Claire Haver, Dr. Mark Hyman, and Mel Robbins

52 episodes

15 hours ago

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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Health & Fitness

All content for The Family Fork is the property of Hosted by Ashley Malik | Insights inspired by Dr. Mary Claire Haver, Dr. Mark Hyman, and Mel Robbins and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

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. ...

Show more...

Health & Fitness

Episodes (20/52)

The Family Fork

51: Healthy Snacks For Kids (and YOU!)

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. ...

15 hours ago

21 minutes

The Family Fork

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

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...

1 week ago

23 minutes

The Family Fork

49: Reducing Inflammation (and WHY You Need To Start Today!)

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...

2 weeks ago

19 minutes

The Family Fork

48: Protein For Midlife Women

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...

3 weeks ago

15 minutes

The Family Fork

47: 5 Things Stopping Perimenopause Weight Loss

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...

4 weeks ago

27 minutes

The Family Fork

46: Perimenopause Weight Loss (Everything You Need To Know)

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 ...

1 month ago

17 minutes

The Family Fork

45: How To Crush Perimenopause Cravings

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...

1 month ago

28 minutes

The Family Fork

44: Anti-Inflammatory Diet for Perimenopause

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 ...

1 month ago

28 minutes

The Family Fork

43: Be Honest, How Are You REALLY Doing? (I'll Go First)

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...

1 month ago

23 minutes

The Family Fork

42: The ONE Thing You Need To Survive Midlife (Conquering Overwhelm)

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...

2 months ago

28 minutes

The Family Fork

41: How To Reduce Inflammation In 7 Days

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...

2 months ago

24 minutes

The Family Fork

40: Poolside Eats & Vacation Treats (Summer Success #5)

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...

2 months ago

23 minutes

The Family Fork

39: THINK Your Way To A Healthy Summer (Summer Success #4)

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...

2 months ago

34 minutes

The Family Fork

38: How To Time Block Your Healthy, Happy Summer (Summer Success #3)

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...

3 months ago

31 minutes

The Family Fork

37: Healthy Meals for Summer (Summer Success #2)

Welcome back to our Summer Success Series! Last week we tackled realistic planning, and this week, we're diving into one of the best parts of summer: FOOD! But how do we keep ourselves and our families on track with healthy, anti-inflammatory meals when schedules go haywire and the heat is on? Summer should be about fun, not endless kitchen duty. That's why I'm sharing a fantastic roadmap for easy and delicious anti-inflammatory eating all summer long, whether you're road-tripping, vacatio...

3 months ago

27 minutes

The Family Fork

36: 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 Expectatio...

3 months ago

26 minutes

The Family Fork

35: High Protein Snacks: Healthy & Delicious

High 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!), suppo...

3 months ago

30 minutes

The Family Fork

34: Get Healthy OR Lose Weight: The Perimenopause Debate

It'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...

3 months ago

26 minutes

The Family Fork

33: Spring Cleaning Your Health & Fitness

Feeling 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...

4 months ago

31 minutes

The Family Fork

32: Lose Up To 4 Lbs This Week, In 5 Easy Steps

Feeling 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 ...

4 months ago

24 minutes