The Family Fork: Nutrition For Moms In Perimenopause
Episodes
83: Perimenopause Starts at 35: What You Need To Know
31 Mar 2026
Contributed by Lukas
If you've been blaming stress, aging, or "just not trying hard enough" for the weight gain, the bad sleep, and the feeling that your bo...
82: Why Your Habits Don't Stick (and How To Fix It)
24 Mar 2026
Contributed by Lukas
Tired of trying to make habits that never stick? Maybe you've tried every meal plan, workout program, and healthy habit out there, only to watch ...
81: How to Eat Anti-Inflammatory While Traveling Without Missing Out
17 Mar 2026
Contributed by Lukas
You worked hard to feel good before your trip. Don't let vacation undo all of your progress!It's time to look at why restricting before vaca...
80: Chronic Stress Makes Perimenopause Harder (And How To Fix It)
10 Mar 2026
Contributed by Lukas
If you've ever felt like you were holding it all together on the outside while quietly falling apart on the inside as you navigate midlife, this ...
79: 3 Lessons From Losing 65 Lbs
03 Mar 2026
Contributed by Lukas
How in the world do you stay consistent and "motivated" long enough to lose 65 lbs?As I reflect on my 50th year (which I hoped would be my h...
78: 5 Simple Ways to Boost Energy in Midlife
24 Feb 2026
Contributed by Lukas
Do you feel like you're exhausted and dragging through every single day? Between the invisible load of managing a career, a family, aging parents...
77: Healing the Midlife Hustle: 7 Ways to Show Up for Your Body Today
17 Feb 2026
Contributed by Lukas
When was the last time you looked in the mirror without counting your flaws? In midlife, it’s so easy to view your body as a project that needs cons...
76: Marriage & Midlife: Behind The Scenes With My Husband
10 Feb 2026
Contributed by Lukas
Struggling to get your partner on board with your healthy eating? Is your spouse "mostly" supportive of how you feel in perimenopause, but y...
75: Perimenopause and Cravings: The Connection and the Solution
03 Feb 2026
Contributed by Lukas
Raise your hand if your cravings have gotten worse in perimenopause? Like finding yourself standing in front of the pantry at 9:00 PM, wondering how y...
74: Alcohol & Perimenopause: The Truth About Midlife Drinking
27 Jan 2026
Contributed by Lukas
Feel like a lightweight when you drink in perimenopause? Does that nightly glass of Cabernet pack more of a punch than it used to (and you find it&apo...
73: (Part 2) Perimenopause Weight Loss: 5-Step Framework for Success
20 Jan 2026
Contributed by Lukas
Juggling perimenopause, family, and weight loss goals can feel overwhelming, especially when it seems like you’ve tried every diet under the sun and...
72: (Part 1) Perimenopause Weight Loss: Your Simple Strategy For Nutrition and Workouts
13 Jan 2026
Contributed by Lukas
When it comes to midlife weight loss, you probably think you need "more discipline" or "more willpower". Not true!What is true is ...
71: You Aren't Behind: New Year Pep Talk For Midlife Women
06 Jan 2026
Contributed by Lukas
Feel like you're already "behind" in the New Year before it’s even gotten off the ground? This episode is for you!Happy New Year, my ...
70: THE Mindset Shift for Successful Health Resolutions
30 Dec 2025
Contributed by Lukas
At the beginning of a new year, you probably feel that familiar nudge. You know the one: the "New Year, New Me" excitement where you buy the...
69: The Truth About My "Healthiest Year Ever"
23 Dec 2025
Contributed by Lukas
Want to know the truth about my "healthiest year ever"? It didn't look anything like I had planned.Maybe your health and wellness goals...
68: Ditch the Diet: 5 Secrets for Sustainable Weight Loss
16 Dec 2025
Contributed by Lukas
If you're ready to finally ditch the diets, for something more sustainable (and that gives better results!), listen up!When I tell women I lost 6...
67: Traveling on an Anti-Inflammatory Diet
09 Dec 2025
Contributed by Lukas
You likely know by now that anti-inflammatory nutrition in midlife is a non-negotiable. But let's be honest, we all get tripped up when it comes ...
66: Pop Quiz: Why You Can't Lose Weight In Perimenopause
02 Dec 2025
Contributed by Lukas
Raise your hand if you've tried everything in perimenopause to lose weight, but nothing works? You’re tracking your steps, eating salads, maybe...
65: Holidays with Perimenopause: Smart Strategies for Food and Alcohol
25 Nov 2025
Contributed by Lukas
The holiday season is here! Yay for the twinkle lights, cozy feelings, cherished traditions...but there's plenty of food and alcohol that can abs...
64: Ask Me Anything: Perimenopause, Weight Loss, and Family Meals
18 Nov 2025
Contributed by Lukas
Ever feel like your thoughts are actively working against your midlife health goals? Like, the moment you decide to try something new, your brain slam...
63: Does Perimenopause Impact Gut Health?
11 Nov 2025
Contributed by Lukas
You hear the phrase everywhere: gut health. It's on product labels, social media, and talked about by every wellness guru. But what does that eve...
62: Perimenopause Nutrition on a Budget
04 Nov 2025
Contributed by Lukas
Today, we're diving into one of my favorite topics: food! But we're not just talking about what to eat; we're talking about how to do i...
61: How To Lose 1 Lb/Week In Perimenopause
28 Oct 2025
Contributed by Lukas
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, mak...
60: Anti-Inflammatory Diet for Weight Loss: Does It Work?
21 Oct 2025
Contributed by Lukas
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 str...
59: 5 Biggest Health Mistakes I've Made (So You Don't Have To)
14 Oct 2025
Contributed by Lukas
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...
58: Busy Mom's Guide to Fast, Healthy Meals
07 Oct 2025
Contributed by Lukas
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?...
57: How My Darkest Day Was a Turning Point For My Health
30 Sep 2025
Contributed by Lukas
Juggling perimenopause, family, and weight loss goals can feel overwhelming, especially when it seems like "healthy" and "anti-inflamma...
56: Building Muscle: Your Blueprint for Better Health
23 Sep 2025
Contributed by Lukas
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 can...
55: The Scoop On Sugar + Inflammation: Is It Really That Bad?
16 Sep 2025
Contributed by Lukas
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...
54: Why September is Your New January
09 Sep 2025
Contributed by Lukas
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...
53: 3 Steps For Healthy Habits That Stick
02 Sep 2025
Contributed by Lukas
Feel like you're lacking "motivation" or "discipline" to build healthy habits? What if you could build habits that stick with...
52: Should Kids Eat An Anti-Inflammatory Diet?
26 Aug 2025
Contributed by Lukas
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 sho...
51: Healthy Snacks For Kids (and YOU!)
19 Aug 2025
Contributed by Lukas
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 healt...
50: We All Start Somewhere (3 Lessons To Start)
12 Aug 2025
Contributed by Lukas
Get ready! We're celebrating a major milestone: the 50th episode of The Family Fork podcast! To mark the occasion, Ashley gets vulnerable, sharin...
49: Reducing Inflammation (and WHY You Need To Start Today!)
05 Aug 2025
Contributed by Lukas
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...
48: Protein For Midlife Women
29 Jul 2025
Contributed by Lukas
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 puz...
47: 5 Things Stopping Perimenopause Weight Loss
22 Jul 2025
Contributed by Lukas
It feels like you're doing everything to lose weight in perimenopause, but are you sabotaging your efforts without realizing it?This week, we&apo...
46: Perimenopause Weight Loss (Everything You Need To Know)
15 Jul 2025
Contributed by Lukas
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 ...
45: How To Crush Perimenopause Cravings
08 Jul 2025
Contributed by Lukas
Are perimenopause cravings leaving you drained and frustrated? Your solution is right here!Ashley knows the struggle is real, whether it's that 3...
44: Anti-Inflammatory Diet for Perimenopause
01 Jul 2025
Contributed by Lukas
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&...
43: Be Honest, How Are You REALLY Doing? (I'll Go First)
24 Jun 2025
Contributed by Lukas
Ever scroll through social media and feel crushing resentment, seeing everyone else living their "best summer ever" while yours feels... les...
42: The ONE Thing You Need To Survive Midlife (Conquering Overwhelm)
17 Jun 2025
Contributed by Lukas
Feeling overwhelmed by conflicting advice, new symptoms, and the constant juggle of midlife? You are absolutely not alone. This week, we're divin...
41: How To Reduce Inflammation In 7 Days
10 Jun 2025
Contributed by Lukas
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 signific...
40: Poolside Eats & Vacation Treats (Summer Success #5)
03 Jun 2025
Contributed by Lukas
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,...
39: THINK Your Way To A Healthy Summer (Summer Success #4)
27 May 2025
Contributed by Lukas
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...
38: How To Time Block Your Healthy, Happy Summer (Summer Success #3)
20 May 2025
Contributed by Lukas
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 ...
37: Healthy Meals for Summer (Summer Success #2)
13 May 2025
Contributed by Lukas
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 sum...
36: Working Out For Weight Loss (Summer Success #1)
06 May 2025
Contributed by Lukas
Are you dreaming of a confident and energized summer? Well, dream no more! This week, we're kicking off an exciting "Summer Success Series&q...
35: High Protein Snacks: Healthy & Delicious
29 Apr 2025
Contributed by Lukas
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 p...
34: Get Healthy OR Lose Weight: The Perimenopause Debate
22 Apr 2025
Contributed by Lukas
It's a constant debate as you get older, between "should I lose weight" or "should I eat healthier" as you navigate perimenop...
33: Spring Cleaning Your Health & Fitness
15 Apr 2025
Contributed by Lukas
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...
32: Lose Up To 4 Lbs This Week, In 5 Easy Steps
08 Apr 2025
Contributed by Lukas
Feeling the pressure of summer approaching and dreading those shorts and sleeveless tops? You're not alone! This week, we're ditching the un...
31: Celebrating 50 and the Art of Happiness
01 Apr 2025
Contributed by Lukas
This week, we're celebrating a milestone – Ashley's 50th birthday! But more than just cake and candles, we're diving into the joy and...
30: The ONE Thing You Need To Lose Weight
25 Mar 2025
Contributed by Lukas
You "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...
29: "I'm Not Motivated" And Other Thoughts You Believe About Weight Loss
18 Mar 2025
Contributed by Lukas
How often do you feel stuck by your own thoughts? Constantly telling yourself, "I don't have time," "I can't stay motivated,&...
28: Ready To Give Up? Listen To This
11 Mar 2025
Contributed by Lukas
Ever 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 feeling...
27: How To Get Your Family On Board With Anti-Inflammatory Eating
04 Mar 2025
Contributed by Lukas
Tired of the dinnertime struggle? Juggling perimenopause, family, and healthy eating can feel like a constant battle. This week on The Family Fork, we...
26: The REAL Reason It's Hard To Lose Weight Over 40
25 Feb 2025
Contributed by Lukas
Feel like you've tried absolutely everything to lose weight in midlife, but nothing seems to work?It's natural to want to blame perimenopaus...
25: Easy Ways To Crush Perimenopause Cravings
18 Feb 2025
Contributed by Lukas
Struggling 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,...
24: How To LOVE Your Anti-Inflammatory Food
11 Feb 2025
Contributed by Lukas
Juggling perimenopause, family, and weight loss goals can feel overwhelming, especially when it seems like "healthy" and "anti-inflamma...
23: 7 Ways to Eat Anti-Inflammatory On a Budget
04 Feb 2025
Contributed by Lukas
Ready 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 heal...
22: The 2 Questions To Get You Unstuck On Your Weight Loss Journey
28 Jan 2025
Contributed by Lukas
Want 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 ou...
21: 4 Levers To Pull For Better Weight Loss & Workouts
21 Jan 2025
Contributed by Lukas
Curious 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,...
20: 3 Taboo Things You CAN Do For Weight Loss
14 Jan 2025
Contributed by Lukas
DId 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 "do...
19: How To Master The 3 Levels Of An Anti-Inflammatory Diet
07 Jan 2025
Contributed by Lukas
Have 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...
18: These 5 things won’t help perimenopause weight loss
31 Dec 2024
Contributed by Lukas
Struggling 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 we...
17: 5 Things I Did To Lose 65 Lbs In My Late 40s
24 Dec 2024
Contributed by Lukas
When 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 th...
16: Creating Perimenopause Weight Loss Goals Part 2: Your Solution
17 Dec 2024
Contributed by Lukas
How 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 ...
15: Creating Perimenopause Weight Loss Goals Part 1: The Strategy
10 Dec 2024
Contributed by Lukas
How 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...
14: Power of Pause: How to Reclaim Your Life After a Difficult Time
03 Dec 2024
Contributed by Lukas
Raise 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 th...
13: Save Time with Easy, Family Meals and the Component Cooking Method
26 Nov 2024
Contributed by Lukas
How 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 emotio...
12: THE Perimenopause Weight Loss Method
19 Nov 2024
Contributed by Lukas
Feel 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 &...
11: How to Manage Holiday Food and Alcohol
12 Nov 2024
Contributed by Lukas
Are you trying to manage your weight, and other perimenopause symptoms...but you're worried about falling off track over the holidays? (Or worse ...
10: Does perimenopause cause gut issues?
05 Nov 2024
Contributed by Lukas
"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, claimi...
9: Protein for Perimenopause
29 Oct 2024
Contributed by Lukas
You'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....
8: Stop Giving Up: Managing Resistance
22 Oct 2024
Contributed by Lukas
Do 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 yo...
7: Losing Weight: Perimenopause Edition
15 Oct 2024
Contributed by Lukas
Did you know it IS possible to lose weight in perimenopause?It requires a different approach than you're used to, but doing the "right"...
6: Do You Need an Anti-Inflammatory Diet? How To Decide
08 Oct 2024
Contributed by Lukas
You'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 hypoth...
5: Easy, Anti-Inflammatory Snacks
01 Oct 2024
Contributed by Lukas
Maybe 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...bu...
4: Can't stay motivated with your health journey? Here's your solution
24 Sep 2024
Contributed by Lukas
Struggle to stay motivated with your health and wellness journey? Can't figure out why you always lose motivation, before you even get started? Y...
3: 10 Reasons You Can't Lose Weight, and What to Do About It
17 Sep 2024
Contributed by Lukas
Can't lose weight no matter what? While it may feel like you've tried absolutely everything, there are probably some solutions you haven&apo...
2: Can an anti-inflammatory diet help with weight loss?
10 Sep 2024
Contributed by Lukas
When you do it "right", an anti-inflammatory diet should taste delicious while it helps you lose weight, gain energy, and get healthy from h...
1: How to lose weight and get healthy with The Family Fork
10 Sep 2024
Contributed by Lukas
Curious 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-inflamma...
The Family Fork Trailer
06 Sep 2024
Contributed by Lukas
Do 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 o...