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

Welcome to Ashley Malik Health & Wellness

Perimenopause Weight Loss: What Actually Works?
Anti-Inflammatory Diet, Mindset, Perimenopause

It’s a familiar and frustrating story for so many of us midlife moms. One day, you look in the mirror and notice that your body is changing in ways you don’t recognize.  The scale is creeping up, the weight is settling around your middle like a tire, and despite all your best efforts—eating salads, tracking […]

Perimenopause Weight Loss: What Actually Works?

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

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

Anti-Inflammatory Diet, Fitness, Perimenopause, Podcast

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 […]

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

Anti-Inflammatory Diet, Podcast

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 […]

Episode 44: Anti-Inflammatory Diet for Perimenopause

Anti-Inflammatory Diet, Podcast

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 […]

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

anti-inflammatory chocolate chip cookies
Anti-Inflammatory Diet

One of the most common questions I get asked about an anti-inflammatory diet is “what kind of anti-inflammatory snacks can I eat?” When you’re new to an anti-inflammatory diet, you’re bound to have days where you’re hungry in the mid-morning or afternoon. Because you’re new to this way of eating, it’s likely you’ll gravitate toward […]

Easy, Anti-Inflammatory Snacks