Feel like you'll never get anywhere with perimenopause weight loss? You're not alone!

It can feel like your body is working against you, making it impossible to see consistent results. You might be exhausted, feeling a little fluffy around the middle, and wondering if this is just your new normal. I see you, and I get it.

But what if you didn’t have to give up? What if there was a different way?

This week, I’m sharing five simple, powerful steps to help you lose one pound a week consistently, so you can stop yo-yo dieting forever.

It's not about doing more; it's about doing things differently, in a way that actually works with your body in perimenopause. This approach should feel different from anything you've tried before, but that’s the whole point.

In this episode, we’ll uncover:

📌 The REAL reason you’ve struggled with consistency in the past, and how to fix it from the inside out. (Hint: it’s not willpower!)
📌 The one simple habit you need to ditch right now if you want to lose weight and stop cravings in their tracks.
📌 A game-changing breakfast swap that will stabilize your blood sugar, boost your energy, and keep you full all day long.
📌 How to move differently, to reduce inflammation and finally build a strong, lean, and energetic body.
📌 The secret to lasting weight loss that will help you break free from the frustrating cycle of dieting and give you a sense of peace and control.

If you’re ready to stop feeling defeated and start feeling strong and in control again, this episode is for you. Let's make this the beginning of your most consistent and confident health journey yet!

Mentioned in this episode:

FREE GUIDE: 5 Steps To Lose 1 Lb/Week in Perimenopause

More Support For You
-Work with Me
-How I Cook Just 3 Nights/Week
-Connect on Instagram

You've heard me say it before: perimenopause and midlife can feel like an uphill battle. You're juggling a career, a family, and all the stress that comes with it, and it feels like your body is just not on your team.

You're tired, you're bloated, and the number on the scale just keeps creeping up no matter what you do.

I used to think eating "healthy" was enough. I was eating salads, whole grain bread, and oatmeal, and still, my body was sending up a million smoke signals—brain fog, sore joints, and stubborn weight gain. My body was screaming, but I was ignoring it. 

An anti-inflammatory diet was the game changer for me. It’s what helped me finally lose the weight and feel amazing again, and it's what I believe every single woman over 35 needs to be doing.

It's not about being on a "diet." It's a way of eating, a lifestyle. 

An anti-inflammatory diet works to both lower and not add to inflammation by cutting out foods that cause it, and eating more of the good stuff.

In this episode you'll discover:

📍What's REALLY going on with your body: why inflammation happens in perimenopause, how your body sends you signs when it's struggling, and how to spot them so you can address the root cause of your weight gain and fatigue.

📍 A roadmap for how to start, so it feels approachable and not overwhelming.

📍 Solutions for your real life, so you never feel deprived and can keep up with your family’s meals and schedule.

📍 The magical side effect: While not specifically designed for weight loss, find out why an anti-inflammatory diet is THE secret to shedding that stubborn midlife pounds.

Plus, you'll learn why my anti-inflammatory diet includes dark chocolate—because life is too short to give up on the good stuff. You deserve to feel amazing every day.

More Support For You

Get your FREE 21-Day Anti-Inflammatory Meal Plan here
Mindset Framework to Stop Relying On Motivation
-Connect on Instagram

Feeling like you're stuck in a cycle of "I've tried everything, but nothing works"? I hear you, and honestly, I've been there myself.

For over a decade, I've been on a health journey, and while I've done a lot of healing and made a bunch of changes, I've also made a ton of mistakes.

The thing is, mistakes are part of the game! If you want to see different results with your health, you have to be willing to try something different, even if it doesn't work out perfectly.

In this episode, I'm taking you behind the scenes and sharing the 5 biggest mistakes I've made on my health and wellness journey over the past 11 years:

• How I learned that "mindset" isn't just some kind of woo woo, but the most impactful driver of your results.
• The truth about supplements: Why a pill won't save you and what you need to focus on instead to get to the root cause of your health issues.
• How I learned the hard way that you can't outrun a poor diet, and how to know when it's time to be honest with yourself about what you're eating (or drinking).
• Excuses vs. accountability: The most surprising way you can start making progress by recognizing when you're making excuses, even when you don't realize it.

This episode is your permission slip to stop beating yourself up about past failures and start learning from them. I'm sharing the honest truth about what it really takes to feel strong, confident, and in control of your health, especially in perimenopause.

More Support For You

🙋‍♀️ Work with Me
🍳 How I Cook Just 3 Nights/Week
🧠 Mindset Framework for a concrete solution to "working on your mindset"
📌 Connect on Instagram

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 yet you still don't know where to start!

In this episode you'll discover how the Supper Club has been an instrumental resource for so many busy moms in perimenopause. I recently gave this monthly membership a "glow up" and in this episode, you'll hear all the ways it can help you simplify your mealtime, reclaim your energy, and get your family on board with healthy eating (whether the Supper Club is right for you, or not!)


Here's what you’ll learn:

📌 The Component Cooking method: My signature technique that eliminates weekend meal prep, allowing you to cook dinner just three nights a week.
📌 The Oh Sh*t Meal Planner: How to use this resource to easily create 10-minute meals that help you avoid unhealthy takeout, even on your busiest nights.
📌 Meals for everyone: Simple modifications you can make so you can eat anti-inflammatory meals, and your family can enjoy the same delicious food without feeling deprived.
📌 The link between mindset and meal variety: Why your brain constantly craves new recipes and how to enjoy consistent meals without getting bored.
📌 Easy anti-inflammatory breakfast, lunch, and snack ideas: What to eat beyond eggs and oatmeal to combat cravings and fuel your body consistently all day.

Eating healthy as a busy, midlife mom is easier than you think...and I've got all of your solutions right here!

More Support For You

🍳 Join the Supper Club: How I Cook Just 3 Nights/Week
🙋‍♀️ Work with Me
🧠 Mindset Framework to Stop Relying On Motivation
📌 Connect on Instagram

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 my health today. (Because these are the lessons YOU need today, too!)

As I’ve navigated my breast cancer journey, I’ve had to do a lot of reflecting and healing. In that process, I've seen how much of my healing is tied back to the way I think and act when it comes to my health and wellness. My life has taught me some hard lessons, but these are the very things that have given me the tools to feel good, stay healthy, and lose weight, even when life feels hard.

I’m pulling back the curtain on my own struggles with trauma and depression, and sharing how I used my darkest days to finally take control.

This episode is your permission slip to acknowledge those struggles, but also to find the strength to keep going.

In this episode, you’ll learn:

📌 How our excuses keep us safe, and the simple way you can identify the ones that are holding you back.
📌 Why progress is actually found in the boring, and how to stop your brain from trying to modify everything when you're just starting out.
📌 The hard truth about where discipline is actually built, and how you can use life’s hardest moments to your advantage.
📌 Why taking care of yourself is a brave act of defiance against the chaos of midlife.

You deserve to feel good. You're not alone in these struggles. It's time to find the strength to keep going, even when you feel like giving up.

More Support For You

💪 Get the exact at-home programs Ashley uses to lose weight and build muscle. All you need are some dumbbells!
🙋‍♀️ Work with Me
🍳 How I Cook Just 3 Nights/Week
🧠 Mindset Framework to Stop Relying On Motivation
📌 Connect on Instagram

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 some simple, actionable steps to get you started.

In this episode, we'll dive into:

• How building muscle now can protect against bone loss later in life.
• The shocking statistic about the leading cause of death for women, that muscle can help prevent.
• My personal number one most compelling reason you need to start lifting weights today.
• The simple scan you can get today that tells you exactly where you are with your bone density.
• What a “physique coach” is and why I hired one at 50.

Envision what you want your life to be like in your 50s, 60s, and 70s. Give yourself a strong, healthy body now, as your insurance policy to make that happen.

More Support For You:

✅ Free Protein Guide
💪 Get the exact at-home programs Ashley uses to build muscle. All you need are some dumbbells!
🙋‍♀️ Work with Me
🍳 How I Cook Just 3 Nights/Week
🧠 Mindset Framework to Stop Relying On Motivation
📌 Connect on Instagram

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 just about the candy bars and soda you think it is. I'm going to pull back the curtain on how much "sugar" you're actually eating and what it's doing to your body right now.

I'm talking about the bloat, the brain fog, the stubborn belly fat, and even the joint pain you've been dealing with. We'll explore:

• How certain "healthy" foods can act like a candy bar in your body and why that matters.
• The surprising, sneaky places sugar is hiding in your daily diet (it's in more than you think!).
• Why that extra glass of wine at happy hour is making it impossible for you to lose weight.
• The vicious cycle of sugar cravings and why ultra-processed foods are engineered to make you want more.
• The connection between sugar, inflammation, and all those annoying perimenopause symptoms you're trying to escape.

This episode is your kick in the pants to start taking your sugar intake seriously.

But don't worry, I'm giving you simple, actionable solutions you can start on today. You'll learn how to track your intake, find delicious alternatives, and use everyday habits to drastically reduce inflammation and feel better fast.

Mentioned Resources

✅ Health Hacks Podcast, "How Sugar is Shortening Your Lifespan" by Dr. Mark Hyman
✅ Free healthy meal plan for the entire family
✅ Free Healthy Snack Guide

More Support For You

✅ Work with Me
✅ How I Cook Just 3 Nights/Week
✅ Mindset Framework to Stop Relying On Motivation
✅ Connect on Instagram

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 how the back-to-school season provides the perfect environment for creating new habits, and how to use that to your advantage so you can start the new year with a running start.

Here’s what we’ll cover in this episode:

• The truth about why January is a terrible time for new habits and how it sets you up for failure.

• The surprising reason your nervous system loves the predictability of the back-to-school season.

• The simple method that allows you to cook one healthy, family-friendly meal, so you don't have to cook two separate dinners.

• How to finally master your schedule and use your kids' after-school activities as a secret weapon for your own self-care.

It's time to ditch the "I'll start in the new year" mentality and finally get some momentum. This is a game-changer for every busy, midlife mom who wants to feel in control of her health and life.

Resources Mentioned

• My favorite online workout library - get BODi here for less than $10/month!
• The Supper Club monthly meal plan membership. Healthy, family meals in less time!
• My favorite planner from Crush the Rush
• Healthy After School Snacks FREE guide (50+ snacks you can buy!)

More Support For You

✅ Work with Me
✅ Start losing the perimenopause weight with this FREE plan
✅ Connect with me on Instagram

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 working against you:

📌 Pick ONE Thing (and Stick with It): Stop trying to change everything at once. Learn how focusing on a single, specific habit protects your nervous system from burnout and sets you up for guaranteed success.

📌 Stop Planning, Start Doing: Planning is a form of procrastination that keeps you from taking real action. Ashley challenges you to stop making plans and start doing something today, to build momentum and break the cycle of inaction.

📌 Embrace the Chaos: Stop waiting for the "right time" to start. Ashley shares personal stories of building habits during the most chaotic moments of her life, proving that if you can do it then, it will be effortless when life feels normal.

This episode is the kick in the pants you need to get started today!

More Support For You

✅ Kick-start your healthy eating habit with the fast, easy, and family friendly meals in THIS guide.

✅ Get the perfect workout program here (for less than $10/mo!) The exact programs I used to lose 65 lbs in my late 40s!

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 Kids, Happy Family: A Balanced Approach to Food:

The "Why" Behind Anti-Inflammatory Eating: Learn how common ingredients in processed snacks (like TBHQ and artificial colors) are linked to hyperactivity, hormone disruption, and other serious health issues, and how removing them can have a lasting positive impact.

Winning Over Your Kids: Get practical strategies for getting your children's buy-in on healthy food. This includes respecting their choices (yes, even school lunches!), offering appealing alternatives, and making healthy eating a fun and collaborative family activity.

Balance Over Perfection: Discover how to focus on your child's overall nutrition over a two-to-three-day period, not just one meal. By filling nutritional gaps with healthy options, you can reduce stress and ensure your kids are getting the fuel they need.

You don't have to choose between healthy kids and happy kids. With a little creativity and the right tools, you can have both!

More Support For You

✅ Get 50+ healthy, kid-approved snacks (that you can buy) with the FREE Healthy After School Snack Guide here.

✅ Cook anti-inflammatory meals for your whole family with this FREE 7-Day Anti-Inflammatory Meal Plan.

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.

Plus, she's giving you a secret weapon to make it all a breeze.

Your Guide to Healthy & Happy Snacking:

🍎 Involve Your Kids & Get Creative: Say goodbye to snack-time battles by including your kids in shopping and prep, and get tips for making even boring snacks look irresistible.

🍎 Look at the Big Picture: Ditch the pressure of every snack being perfect. Instead, examine the context of your kids nutrition over 2-3 days, ensure a healthy balance of everything they need.

🍎 Remove the "I Don't Have Time" Excuse: Learn simple strategies to pack healthy snacks ahead of time on the weekend, so you can easily grab a pre-packaged, healthy option (instead of an unhealthy impulse buy!) on even the busiest weekdays.

Snacks don't have to be a source of chaos! With a little planning and a lot of creativity, you can ensure your family is fueled by healthy, delicious food that supports their energy and long-term health.

More Support For You

✅ Simplify snack time with the FREE Healthy After School Snack guide, with 50+ healthy snacks you can buy!
✅ Need support with the other meals of the day? This healthy meal plan is designed for midlife moms, but is guaranteed to work for the whole family!

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 foundational tools to create the life you know you deserve.

Your Roadmap to a Healthier Life: 3 Foundational Lessons

📍 Food is Your Foundation: Food is the easiest, fastest place to start. Learn why an anti-inflammatory diet and understanding how food makes you feel is the most impactful way to improve your physical and mental health.

📍 Family is Your Co-Pilot: Any health strategy that doesn't work with your family is not sustainable. Discover how to prioritize your health while making it easy and appealing for your family to get on board.

📍 Mindset is Everything: Beyond being positive, learn to identify and rewire the quiet stories you tell yourself that sabotage your progress. Your self-talk is the ultimate key to achieving your goals and building a life of resilience and joy.

You have the strength to begin today, no matter what your past has held. These three lessons will help you get ahead faster!

More Support For You

✅ Take the survey for a chance to win a $250 Amazon gift card and help shape the future of this podcast! (Hurry! Survey closes 8/17/25)
✅ Download the 7-Day Anti-Inflammatory Meal Plan that works for you AND your family!

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 inflammation can ease sore joints, helping you stay active and mobile for years to come.

Easier Weight Loss: Find out why inflammation makes it so hard to lose weight, and how a week of anti-inflammatory eating can lead to surprising results on the scale.

Better Sleep & More Energy: Understand the connection between inflammation, cortisol, and sleep, and how a calmer body leads to more restful nights and energized days.

Prepares You for What Comes Next: Hear Ashley’s personal, powerful story of how her anti-inflammatory lifestyle helped her heal faster from breast cancer, emphasizing the importance of being prepared for future health challenges.

This episode is a powerful call to action for your long-term health. Don't wait—your future self will thank you!

✅ Take the survey for a chance to win a $250 Amazon gift card and help shape the future of this podcast!
✅ Download the 7-Day Anti-Inflammatory Meal Plan to start feeling the benefits this week!

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 gift to help you put it all into practice!

Midlife Protein is Non-Negotiable: Learn how adequate protein helps build lean muscle (counteracting perimenopause muscle loss!), balances hormones and blood sugar, keeps you fuller for longer, and even aids in faster post-workout recovery.

How Much & What Kind?: Get clear on your daily protein target, and discover the best anti-inflammatory protein sources (while learning to ditch inflammatory protein bars.)

Mastering Protein Timing & Convenience: Find out why aiming for 40 grams of protein by 10 AM can revolutionize your energy and cravings throughout the day. Plus, get practical tips for incorporating protein into all your meals and easy, on-the-go strategies (yes, even cooked chicken in your purse!)

Protein isn't just a trend; it's a foundational nutrient for thriving in midlife. By making smart choices and front-loading your protein, you'll feel stronger, more energized, and gain control over your cravings.

More Support For YOU

✅ Your printable protein toolkit, designed for midlife moms. Grab it here!
✅ The right protein, all day long. This easy plan gets you started today.

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 your perspective and discover sustainable strategies that lead to lasting transformation!

Calories In, Calories Out? Discover why severely restricting calories and doing intense cardio can actually make you hold onto weight in perimenopause by increasing inflammation and cortisol. Learn to prioritize nutrient-dense foods, balanced macros, and strategic strength training instead.

Chasing Quick Fixes: Beware of "wolf in sheep's clothing" solutions like certain supplements, detoxes, or even weight loss injections. While some can be supportive, they're not magic bullets. True, sustainable weight loss comes from consistent nutrition and fitness efforts.

Failing to Meal Plan: Without a clear, easy-to-execute meal plan, you're more likely to rely on takeout, derailing your goals. Learn why meal planning (even if you hate cooking!) is crucial for consistency and healthy choices.

Your Fixed Mindset: If you've ever thought, "It's just my hormones, I can't do anything about it," or "I'm too old to lose weight.", this fixed mindset is a major roadblock. Uncover how to change your thoughts, to get lasting results.

Trying to Get "Skinny": While wanting to look good is okay, a sole focus on "being skinny" often isn't enough motivation for long-term habits. Hear how to shift your focus to overall health, vitality, and longevity!

It's time to stop the cycle of frustration! By avoiding these common traps and adopting a flexible, proactive mindset with smart nutrition and movement, you can lose weight and thrive in perimenopause.

More Support For YOU

✅ Healthy, family-meals made EASY (seriously, cooking just 3 nights/week!) Check it out in the Supper Club
✅ Need to go deeper, and really change up your mindset? Let's do it together in The Method.

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 you in perimenopause. Uncover what you can do instead to build muscle, reduce inflammation, and get toned without bulking up. You can do this right from home!

What To Eat: Learn why an anti-inflammatory diet is crucial for balancing hormones and supporting your gut in midlife. PLUS, understand the power of balancing your proteins, carbs, and fats (macros) to fuel your body properly, avoid unnecessary calorie restriction, and see real scale changes.

THIS Trick Changes Everything: Discover how thoughts and feelings determine your outcome. It's not just "woo", this is THE strategy behind lasting transformation.

It's time to stop feeling out of control! You have the power to make significant changes and lose weight, even in perimenopause. This episode offer a new path forward, combining practical strategies with a powerful mindset framework.

More Support For YOU

✅ Ready to get started without an ounce of overwhelm? Start here with the Perimenopause Weight Loss Guide for Moms! Complete with a private podcast to support you every step of the way.

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 breakfast!) can stabilize blood sugar and keep hunger at bay. Ashley even shares her favorite breakfast bowl ingredients!

Hydration is Key: Learn why dehydration kicks-up cravings for quick energy (like sugar!), plus a simple method to get you drinking enough water throughout your day.

Beyond the Plate: Lifestyle hacks like stress reduction, prioritizing quality sleep, and strategic movement, can significantly diminish cravings by calming your body's stress response.

Quick Fixes & Gut Health: Get Ashley's favorite instant craving crusher (it's in your bathroom!) and understand how an anti-inflammatory diet supports gut health, which is vital for reducing those intense, unexplainable urges for sugar.

Cravings don't have to control you! By implementing a handful of these simple, yet powerful strategies, you'll gain control over your appetite, boost your energy, and make healthier choices that support your midlife journey.

More Support For YOU

✅ Reduce cravings instantly by eating enough to begin with. Start here!
✅ Add more protein like this, to help crush cravings today
✅ Relieve stress in as little as 5 minutes with Breathwrk

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 habits that work for your busy midlife.

Level 1: Gluten-Free & Sugar Awareness: Start with going gluten-free (which is much easier with today's options!) Begin to notice where added sugars sneak into your diet (like in common condiments!) and understand their impact on inflammation. Small changes here can lead to noticeable improvements in brain clarity, energy, and reduced joint pain.

Level 2: Basics & Balance: Dabble with dairy-free options, and add in low-impact workouts. This level incorporates family meals and learning to set healthier boundaries that support your choices.

Level 3: Anti-Inflammatory Mastery: Where anti-inflammatory eating becomes an effortless lifestyle – consistent, clean eating, prioritized sleep, and mindful movement. The bonus here is using mindset frameworks to stay on track (even with external pressures).

Ready to level up? Dive into this episode today!

More Support For YOU

✅ Healthy, family meals made easy with the Supper Club!
✅ Kick-start Level 1 of your anti-inflammatory diet with this simple guide

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 unexpected curveballs.

If your summer looks different than you imagined – this episode's for you:

Embrace Your Anxiety: Learn to accept anxiety as a normal human emotion, especially when navigating overwhelming life circumstances. Understand that it's okay to feel it, and you're not "wrong" for experiencing it.
Combat Shame with Gratitude: Ditch the comparison trap and the spiral of shame by focusing on one single thing you're grateful for each day. This simple practice can gently shift your perspective and highlight the good.
Create Tiny, Meaningful Moments: Discover how to infuse joy into your everyday life with small, intentional moments that don't require money or huge effort.

This episode is a heartfelt invitation to be kind to yourself, validate your struggles, and find glimmers of happiness even when your summer isn't what you planned. It's about accepting where you are, finding peace in the present, and knowing that this season of your life is temporary.

More support just for YOU

⭐️ Drop Ashley a message here let her know how you're really, truly feeling right now
⭐️ Have MORE time for fun, when you cook these meals for you and your family

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 brain and discover how to take back control, even when everything feels like too much.

In this episode, we unpack your brain's secret strategy:

📍The Overwhelm Trap: Discover how overwhelm often masks deeper feelings like overthinking, perfectionism, or confusion, and how your brain uses it as a "safety mechanism" to avoid perceived pain or wasted effort.
📍The Cycle of Frustration: Hear clear examples of how thoughts like "nothing I try works" lead to feelings of frustration and overwhelm, resulting in behaviors like quitting or giving up on your goals.
📍Breaking the Pattern: Learn to notice the direct correlation between your thoughts, feelings, and the behaviors you choose. This awareness is your first step to making different choices and getting the results you truly desire.

This episode is a powerful invitation to shift your perspective and embrace the incredible control you have over your midlife journey. It's about getting "your brain right" so all those other tools and strategies can finally work for you!

More support just for YOU

⭐️ Drop me a message and tell me how this episode landed with you, and where you're feeling overwhelmed
⭐️ Share a screenshot, or send me a message on Instagram @theashleymalik
⭐️ Feel less overwhelmed with a meal plan (here) that acutally works for you AND your family 

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 sugars - all to reduce inflammation.
Move & Recharge Your Body: Increase your daily step count, and aim for 40 grams of protein by 10 AM to stay fuller and more energized.
Mindset for Success & Gut Health: Commit to removing basic, inflammatory ingredients, and write down your wins every single day to build confidence and lower stress, allowing your body to thrive.

More support just for YOU

⭐️ Cook just 3 nights/week all summer long, with this easy, family-friendly meal plan
⭐️ Need your question answered in a future episode? Send me a note here!

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!

Here's your guide to a guilt-free summer:

🚗 Smart Snacking on the Go: Learn how bringing your own healthy, energy-boosting snacks sets you up for success, whether you're at the pool or exploring a new destination.
🍹 Mindful Merriment: Alcohol & Treats: Discover how to navigate social drinking with smart alternatives and master the "three-bite rule" to truly savor your favorite summer treats without overdoing it.
🍉 Prioritize Fresh & Hydrating Foods: Embrace fresh fruit and hydrating options to keep your energy up, reduce bloating, and satisfy sweet cravings under the summer sun.

This episode empowers you to relax, enjoy, and make incredible memories without stressing about food. It's about remembering that one meal or one day doesn't derail your entire summer, and getting back on track is always just a moment away.

More support just for YOU

⭐️ Cook just 3 nights/week all summer long, with this easy, family-friendly meal plan
⭐️ Need your question answered in a future episode? Send me a note here!
⭐️ Adorable wine tumblers like these will make sparkling drinks taste extra special
⭐️ Add Grapefruit CURE to your sparkling water for a tasty treat
⭐️ Learn how to fit workouts into your busy summer schedule here
⭐️ Curious how to make summer mealtime more fun? This episode has all the answers!
⭐️ Time blocking is your answer to fitting it all in. Learn how in this episode
⭐️ The right THINKING is what will help you see success this summer. Grab this framework to make it easy!

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 confident, energetic, and fun summer you truly desire.

Here's what you'll discover:

Your Brain's Hidden Blocks: Unpack common thought patterns around time, progress, and desire that might be sabotaging your summer health goals.
Shifting Your Story: Learn how to recognize feelings like frustration, shame, or feeling left out, and proactively shift your mindset to unlock creative solutions instead.
The Power of Proactive Thinking: Understand how a positive, intentional mindset makes healthy eating, consistent workouts, and effective time blocking so much easier to achieve.


⭐️ This episode is the cornerstone of our "Summer Success Series," bringing all the pieces together. It's about empowering you to control your narrative and make choices that lead to your dream summer, no matter what challenges come your way.

More support just for YOU

🥗 Cook just 3 nights/week AND have a list of emergency/back-up meals, when you join the Supper Club
🍡 Fast, easy, and healthy snack ideas that your whole family will love can be found here and here
💪 Learn how to create an effective workout schedule here, then sign up for my favorite workouts here
⏰ Check here for essential time blocking tips, for your best summer ever!

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 going on this summer.

Think you don't need time blocking? Think again:

Tools for Time Blocking Success: How Google Calendar manages your life, plus printable calendar for family visibility.
Prioritize Fun: Schedule those vacations, barbecues, and lazy days first to ensure they actually happen!
Movement Matters: Block out specific times for workouts or walks, treating them like non-negotiable appointments.
Nutrition on Autopilot: Schedule meal planning, grocery shopping, and even snack prep to avoid last-minute, unhealthy choices.
Ashley's Time Blocking Breakdown: If it doesn't get planned, it won't get done. I'll show you how!

By time blocking your schedule, you'll feel more in control of your nutrition and wellness, freeing you up to enjoy all the fun summer has to offer!

More support just for YOU
🥗 Cook just 3 nights/week AND have a list of emergency/back-up meals, when you join the Supper Club
🍡 Fast, easy, and healthy snack ideas that your whole family will love can be found here and here
💪 Learn how to create an effective workout schedule here, then sign up for my favorite workouts here

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, vacationing, or just trying to keep cool at home. Get ready to ditch the takeout temptation and embrace flavorful, feel-good food that supports your energy and confidence!

Here's your guide to effortless summer eating:

Travel Like a Healthy Pro: Discover simple and portable anti-inflammatory snack ideas for road trips and airplanes, ensuring you stay energized and avoid those sugary convenience store traps.
Vacation Vibes, Healthy Habits: Learn how to navigate restaurant menus, stock your hotel fridge like a pro, and even leverage rental properties for easy and healthy meal options without being stuck in the kitchen.
Creative & Fun Summer Meals at Home: Get inspired with easy and exciting ideas for grilling, backyard picnics, and kid-friendly presentations that make healthy eating feel like a summer celebration!

This episode is packed with practical, family-friendly tips to make healthy eating a breeze all summer long. Say goodbye to feeling bloated and sluggish and hello to fueling your adventures with delicious, anti-inflammatory foods that everyone will enjoy!

Let's make this summer your most delicious and energized one yet!

More support just for YOU

🥗 Cook just 3 nights a week, and serve dinner all summer long with easy recipes in the Supper Club
💪 Workouts that work with your crazy summer schedule can be found here (ask me to help you get started with the right program!)
🙋‍♀️ Want help building a custom plan for your summer? Get started here!