Your resource center for losing weight and getting healthy in perimenopause.

Welcome to Ashley Malik Health & Wellness

Ashley Malik Health Coach Protein and Perimenopause How Much You Need and Why It Matters
Anti-Inflammatory Diet, Perimenopause

You’ve probably noticed that something about your body has changed now that you’re over 40. The old rules for staying healthy and in shape just don’t seem to work anymore. Maybe you’re tracking calories, hitting the gym, and eating what you think is a healthy diet…but the scale isn’t budging.  You’re tired, your clothes are […]

Protein & Perimenopause: How Much You Need & Why It Matters

The Family Fork Podcast Ep 58: Busy Mom's Guide to Fast, Healthy Meals
Anti-Inflammatory Diet, Podcast

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 […]

Episdoe 58: Busy Mom’s Guide to Fast, Healthy Meals

The Family Fork Episode 57: How My Darkest Day Was A Turning Point For My Health Perimenopause Anti-Inflammatory
Anti-Inflammatory Diet, Perimenopause, Podcast

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 […]

Episode 57: How My Darkest Day Was A Turning Point For My Health

The Family Fork Episode 56: Building Muscles Your Blueprint for Better Health
Fitness, Perimenopause, Podcast

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 […]

Episode 56: Building Muscle: Your Blueprint for Better Health

Does sugar cause inflammation? Does it impact your body in perimenopause?
Anti-Inflammatory Diet, Podcast

I know what you’re thinking when you see this episode title: is sugar really that bad, and can it impact inflammation? 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 […]

Episode 55: The Scoop On Sugar + Inflammation: Is It Really That Bad?

The Family Fork podcast episode 54: Why September is Your New January
Anti-Inflammatory Diet, Fitness, Podcast

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 […]

Episode 54: Why September is Your New January

The Family Fork Podcast 3 Steps For Healthy Habits That Stick
Podcast

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 […]

Episode 53: 3 Steps For Healthy Habits That Stick

Podcast episode How To Love Your Anti-Inflammatory Food
Podcast

Juggling 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 […]

Episode 24: How To LOVE Your Anti-Inflammatory Food

Should kids eat an anti-inflammatory diet
Podcast

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 […]

Episode 52: Should Kids Eat An Anti-Inflammatory Diet?

Weight loss motivation podcast episode
Podcast

How 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 […]

Episode 29: “I’m Not Motivated” and Other Thoughts You Believe About Weight Loss