Explore every episode of the podcast The Midlife Mom Edit: Redefining Health & Wellness Over 40
Dive into the complete episode list for The Midlife Mom Edit: Redefining Health & Wellness Over 40. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Title
Pub. Date
Duration
Stop Trying to Get Your Old Body Back
03 Nov 2026
00:30:39
What if trying to get your old body back is exactly what's keeping you stuck?
Not your 25-year-old body, not your pre-kids body, not the jeans you wore before your 40s.
I want you to THINK differently about your body in midlife, so inside this episode I'm sitting down with Mindy Keegan, midlife and post-divorce coach and founder of Bad Influence Rebellion.
In her 40s, Mindy survived a divorce, single motherhood, and a flesh-eating infection that required 19 surgeries. Her body changed completely.
Instead of chasing the old one, she built someone new.
After listening you'll understand why waiting to get back to who you were, and trying to overhaul everything at once, keeps you stuck.
If you're constantly asking yourself "Why can't I just get back to how I used to look and feel?”, this episode is for you.
Inside This Episode
Why surviving 19 surgeries is Mindy’s most "bad influence" move yet
How a towel, a table, and a picture of her future self got her walking again
The hospital room breakup you have to hear to believe
Being a bad influence on your own limitations (laundry piles and all)
The one small identity shift you can start this week
The Real Reason You Haven't Started Lifting Weights
27 Oct 2026
00:27:23
Struggling to get started with weight lifting, even though you know you “should” do it in perimenopause?
What if the reason you haven't gotten started has nothing to do with time, motivation, or finding the right plan? Not your schedule, not your willpower, and definitely not the fact that you're in your 40s.
I want you to THINK differently about strength training in your 40s.
Inside this episode I'm walking you through the two layers of resistance that keep you stuck before you ever pick up a weight, why your brain works so hard to keep you on the couch, and the commitment that finally made lifting stick for me after years of starting and stopping.
After listening you'll understand why the low-cost workout plans, the gym membership you never use, and the saved Instagram workouts haven't gotten you moving, and why more options was never the missing piece.
If you're constantly asking yourself "Why can't I just make myself do it?", this episode is for you.
Inside This Episode
Why I was "modifying the modifier" with 2.5 pound dumbbells
The two layers of resistance most strength coaches skip right over
What your brain is really protecting you from
The commitment that made it easier to show up sore, awkward, and unmotivated
The 3-part formula that makes starting feel doable
How to know it's working before progress shows up on the scale
Resources
Get my BODi streaming workouts here (use code ASHLEYS1BODI for 15% off)
What I Eat in a Day as a Perimenopause Coach (It’s Not What You Think)
20 Oct 2026
00:26:17
What if eating anti-inflammatory didn't feel like a punishment? Not the sad, boring salad, not a separate dinner while your family eats pizza. Not in perimenopause, when you're already juggling meetings, client calls, and everyone else's schedule.
I want you to THINK differently about healthy eating in your 40s, so inside this episode I'm walking you through exactly what I eat in a day, from my savory breakfast bowl to my daily chocolate, and what I'm thinking at every single meal.
After listening you'll understand why the "what I eat in a day" videos, the copied meal plans, and the bland, same-every-day salads never stuck for you, and why the story you tell yourself about food matters more than the food on your plate.
If you're constantly asking yourself "Ugh, what am I supposed to eat today?"... this episode is for you. You'll see how I put breakfast and lunch on autopilot, why I eat chocolate every day as a health coach, and how one dinner strategy feeds my whole family without cooking anything extra.
Inside This Episode
Why "what I eat in a day" videos leave you back at square one
The question that turned my salad resentment into a lunch I love
The breakfast I eat almost every morning (yes, there are vegetables, and yes, there's Bitchin' Sauce)
How I eat chocolate every single day, on purpose, with zero guilt
How I serve nachos, tacos, and spaghetti to my family without making two dinners
Two small shifts to try this week so healthy eating stops feeling like deprivation
4 Steps To Fat Loss Over 40 (Different Than ANY Diet You've Tried)
13 Oct 2026
00:26:33
What if it was never you? Not your willpower, not your discipline, not how badly you wanted to lose weight in your 40s.
I want you to THINK differently about fat loss in your 40s, so inside this episode I'm walking you through the 4-part framework I teach my students: Think, Thrive, Master, and Maintain.
After listening you’ll understand why Whole30, keto, 21-day challenges, the $27 booty workout you bought were never built to survive the life you have today. They were built to give you a quick win, and that’s it.
If you’re constantly asking yourself “what’s wrong with me?” and “why can’t I figure this out or be consistent”, this episode is for you. You’ll see exactly which pieces were missing from the plans you've tried, why my students start with their mindset and nervous system instead of calories, and how Component Cooking lets you cook three nights a week and eat all week long.
Inside This Episode
Why everything you’ve tried was built for a quick win, and why falling off track was never your fault
The approaches every other program skips
How you can cook 3 nights a week and still serve burgers, tacos, and pizza meatballs
What to do with the nightly glass of wine, the work trip, and the holidays so they stop knocking you off track
The identity shift that keeps your results going long after any program ends
Two small things to try this week to find the gap in the last plan you tried
She Followed The Mood, Not The Plan: A Method Student Shares What Changed
06 Oct 2026
00:32:25
You know how it goes: you’re on plan for losing weight in perimenopause, and things are on track for a few weeks. You're eating well, you're moving, you’re good. And then you start to slack a little, and a voice says “you've earned a break”, and somehow that break lasts a month. Sound familiar?
That was Heather. And she's here to tell you exactly what changed.
Heather Silver is a student inside The Perimenopause Weight Loss Method, and she is not a woman who doesn't try. In fact, she travels constantly for work and fun, goes back and forth to her husband's house (which is mid-remodel), and often cooks for one.
She carried snacks in her bag, and never missed her morning protein coffee. Yet, she was still landing back at square one every few weeks, wondering what went wrong.
In this conversation, Heather shares what she discovered about why she kept getting stuck, (and it had nothing to do with willpower). We talk about the old story she'd been carrying around about who she was, the simple non-negotiables that now go with her into airports and hotel restaurants, and how she sets goals today without quietly quitting the second the scale ticks up.
Inside This Episode
How sneaky thoughts (like "I deserve a break") turn a “cheat day” into a full month off, every single time
What "following the mood, not the plan" looks like in real life, and how Heather catches it now
Heather’s travel-proof non-negotiables, including the bathroom squat habit that keep her on track no matter where she is
How she thinks differently about stepping on the scale, no matter the number
If you're on a GLP-1 (or thinking about it) and still wondering "but what should I actually eat?" — this episode is exactly what you need right now.
I've been getting so many questions from women who are taking a GLP-1 and losing weight but still not feeling great. They want me to evaluate their plates, they want to know if they're doing it “right”, and almost every single time, the answer comes back to what they're eating.
Today I'm breaking down exactly why pairing your GLP-1 with anti-inflammatory eating is one of the smartest things you can do for your body in midlife.
I'm sharing my own experience with tirzepatide, why I decided to start it (hello, food noise), and what I've been learning about how GLP-1s actually reduce inflammation. We're getting into the science of what happens when processed food sits in your stomach longer because of the medication, how anti-inflammatory foods support a steady glucose response, and why right now — while the GLP-1 is doing its job — is the absolute best window to build eating habits that will carry you long after you stop the medication.
Inside This Episode
Why GLP-1s are being studied for their ability to reduce inflammation, and what that means for women in perimenopause and menopause
What actually happens in your gut when processed foods sit in your stomach longer due to the GLP-1 (and why anti-inflammatory foods make a real difference)
How anti-inflammatory eating helps the GLP-1 support a steady glucose response so you can cravings and afternoon exhaustion
The "double hit" of muscle loss from GLP-1s and hormone changes, and how the right foods protect you
How to enjoy tacos, burgers, and brownies the anti-inflammatory way (yes, really)
Why You Can't Get Started (And What To Do About It)
22 Sep 2026
00:22:59
When you're trying to lose weight in midlife, you know what you're supposed to be doing. More protein. Strength training. Less junk food. And yet, you still can't get started.
This episode is for the woman who has bought every $27 program, pinned every recipe, and still wakes up every morning feeling stuck. The good news for you today is that I'm not going to give you more information — I'm going to tell you why none of that information has worked, and what to actually do about it.
I share what's actually going on in your brain when you can't get started (it's not a willpower problem), some client stories that will likely feel very familiar, and three steps that will finally help you get started once and for all.
Inside This Episode
Why your brain keeps you from starting (and why "just do it" will never work)
Real client stories that show what getting stuck actually looks like in midlife
Why the "30 days to fat loss" promises are hurting your progress
The three steps that make getting started actually possible
A real client turn-around when she started tackling her own mindset
When it comes to health and fitness, do you ever catch yourself thinking "this is just what getting older looks like"? That thought is costing you more than you realize.
In this episode, I'm sharing a conversation in a hotel room with my dear friend Judy — and why it changed the way I think about aging entirely.
The stories we carry about getting older aren't just thoughts. They're instructions we give ourselves every single day, and they show up in every choice we make around food, movement, and our bodies.
You see, there is a difference between what is biologically true about perimenopause and menopause, and the stories about getting older that you've accepted as inevitable.
The good news is that you get to choose!
This episode walks you through the 3-step process I use with my clients inside the Perimenopause Weight Loss Method to help edit those stories — and start building a body and a life you actually want as you get older.
Inside This Episode:
Why the stories you've heard from older women may be quietly driving your worst health habits
The critical difference between what's biologically true in perimenopause and what's just a story you've accepted
How believing "there's nothing I can do" leads to real, concrete choices that accelerate decline
Why my 83 year old mom is the most powerful example of what's actually possible
The 3-step process to catch your old stories, build a vision, and start changing the narrative one small step at a time
Why the mindset piece isn't optional — it's the foundation everything else is built on
Why Strong Women Still People-Please (And Pay For It)
08 Sep 2026
00:24:28
You've tried to eat well, you've tried to be consistent, and yet you keep going off-plan in moments you didn't even see coming. What if it's not lack of willpower? What if it's people-pleasing in disguise?
In this episode, we get into something that most high-achieving women never see in themselves: the quiet ways people-pleasing is sabotaging their weight loss in perimenopause. Not the doormat version. The version that looks like being a good mom, not wanting to rock the boat, and just being who you've always been.
If you've been doing all the "right" things and still feeling stuck, this one might be the missing piece you haven't considered.
Inside This Episode
Why high-achieving women are the least likely to recognize their own people-pleasing (yet are most affected by it)
3 ways people-pleasing hides in your everyday life
Why mom guilt is costing you more than just one piece of cake
How "not wanting to rock the boat" is quietly wiping out your weekly progress
The childhood stories about who you are that are still running the show in your 40s
Why people-pleasing in perimenopause isn't just a mindset issue
Grab a piece of paper for this interactive and insightful episode, and by the end, you’ll be talking to yourself (and losing weight!) in a completely new way!
For the last couple of months, I've been collecting phrases. Real things that real women say to me on coaching calls, in my DMs, and inside The Method. The things you say to yourself about your health, your body, and your ability to feel good in midlife.
And what this list makes clear is this: the way you talk to yourself is making it harder to lose weight.
In this episode, I walk you through a quiz-style exercise across three categories — food, workouts, and your overall healthy lifestyle — using real phrases I've collected from real women. Then I break down exactly why your brain keeps generating these thoughts (hint: it’s not because you lack willpower or discipline!), and give you three concrete steps to start shifting the conversation in your head, starting today.
Inside This Episode
How often your own words are working against your weight loss goals
Why phrases like "I'm so out of shape" and "nothing ever works for me" are actually your brain doing its job — and why that's the problem
The three things your brain does that keeps you comfortable but stuck
Why jumping from "I'm not a morning person" to "I'll wake up at 4am every day" will always fail — and what to do instead
A three-step process for noticing, challenging, and replacing the thoughts keeping you on the wrong side of the gap
GLP-1s: "It Feels Like Cheating" and Other Thoughts You Have
25 Aug 2026
00:19:53
Have you ever looked at GLP-1s and thought, "I haven't earned that yet"? Or “that feels like cheating.” You're not alone — and this episode is for you.
In this very first episode of The Midlife Mom Edit I'm kicking it off with a conversation I keep having with women in my coaching program and in my DMs.
The emotional weight you're carrying around GLP-1s. Not the side effects, or the cost, or the fear of needles. The feeling that you need to hit some invisible milestone before you're allowed to consider getting support.
In this episode, I'm sharing how GLP-1s actually work in your body. Plus, we’ll walk through the real stories from my students who said "it feels like cheating" and "am I already at this point?" and making the case for why none of those thoughts are serving you. (I also get honest about the judgment I had toward GLP-1s before I started one myself — and what changed when I did.)
THIS is your chance for a rewrite. This is what The Midlife Mom Edit is all about.
Inside This Episode
Why your body's GLP-1 signal may not be working the way it should — and how to fix it
Quieting “food noise” – and how it finally went away
What to think when you believe you have to “earn” the use of a GLP-1
Why the shame spiral around GLP-1s is the real problem — and what it costs you to stay in it
How losing estrogen in midlife is directly connected to inflammation, and why GLP-1s address more than just weight
Resources & Ways To Connect
3-minute FREE QUIZ to see if GLP-1s are right for you
FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause
For every midlife woman who has built a solid weight loss plan, only to watch it fall apart the minute life got chaotic -- this episode is for you!
You know how it feels...you quit, then feel like you have to start over from scratch. And during this time of year it can feel like you're getting a fresh start, but life doesn't really slow down when the kids go back to school. It just looks different.
In this episode, I'm digging into something that most women skip when they're building a weight loss plan: the backup plan. Because a plan that only works under perfect conditions isn't really a plan. I walk through why our brains build plans around the best case scenario, why that sets us up to spiral when something goes wrong, and what to actually do about it so you stay consistent on your weight loss and health journey no matter what life throws at you.
I'm also sharing a personal story from this summer involving a cyclospora outbreak, two of my go-to foods, and a very rude reminder that you cannot plan for everything. Plus, I'm talking about one of my clients, Cathy, who has been in one of those seasons where things just kept coming, one after another, and what staying in the game looked like for her.
Inside This Episode
- Why your brain builds plans around perfect conditions (and how that's actually working against you) - The one thought pattern that causes most women to quit when their plan gets derailed - What "non-negotiables" are and how to build them for both nutrition and movement - Why asking for help is not a weakness, and how to plan for it before you're already in crisis mode - How to stay in the game when life keeps piling on, even if progress is slower than you wanted
How 40g Of Protein Helps You Lose Weight In Your 40s
11 Aug 2026
00:25:04
If you're trying to lose weight in your 40s and you can't make it to lunch without grabbing a snack, or you hit a wall of exhaustion every morning around 10:30, your breakfast is the reason.
Not your willpower. Not your discipline. Your breakfast.
In this episode, I am sharing the one rule that has changed the way my clients eat in the morning — and the way I eat every single day. It's simple, specific, and it works with your body in perimenopause, not against it.
I call it the 40-gram breakfast rule, and by the end of this episode, you'll know exactly how to use it and why it matters to your weight loss goals, and your life!
Inside This Episode
• Why your body responds completely different to breakfast in your 40s than it did in your 30s — and the hormone shift that changes everything • The surprising breakfast food that sent one of my clients into a spiral of cravings and low motivation (hint: it sounds healthy) • The exact formula I use to build my breakfast bowl every morning, including my current favorite ingredient • Why 40 grams of protein is what your body actually needs — and how to hit it without overthinking it • What Sharon noticed after just 4 days of eating this way (including one thing that surprised even her) • Four steps to make this work starting tomorrow morning, even on the busiest weekday
What’s so special and unique about the women who lose weight and actually keep it off?
There you are…you keep trying new plans. New recipes. New meal strategies. New gym memberships. And somehow, nothing sticks. SO frustrating, right?
In this episode, I'm pulling back the curtain to show you what I teach from day one inside The Perimenopause Weight Loss Method. Spoiler alert: it has nothing to do with food.
The women who lose weight in perimenopause and actually keep it off aren't following a different plan than you. They're thinking differently.
Specifically, they've learned to stop letting their thoughts drive them away from their goals, and started using their thoughts to build the identity of the woman they want to become.
If you've ever said 'I just can't stay consistent' or 'nothing works for me' or 'I just don't care anymore,' this episode is for you.
Inside This Episode
Why your brain keeps defaulting to a new tactic when things aren't working — and what it's actually trying to protect you from
4 thoughts I hear most from women who are stuck, and why each one is keeping you exactly where you are
What the women who successfully keep the weight off have in common — (hint: it's not motivation or discipline)
The identity shift that makes workouts feel non-negotiable instead of optional
Three things you can start doing right now to change the way you think about your weight loss journey
10 Lessons About Midlife Weight Loss (Celebrating 100 Episodes!)
28 Jul 2026
00:30:19
This is the 100th episode of The Family Fork, and I'm celebrating the only way I know how: by handing you 10 lessons the last 100 episodes have taught me, (or confirmed for me), about weight loss in midlife.
Not your run-of-the-mill advice, and one lesson may even make you a little uncomfortable. But all 10 are lessons I stand behind completely.
Getting to episode 100 was not a smooth, easy road. I built this show around a full client schedule, raising my kids, a marriage and household that needed me just as much as this podcast did, constant travel, and a stretch of breast cancer treatment that tested whether I could actually keep my promise to show up every week. I never missed an episode, because I wanted to keep showing up for you.
In this episode, I'm walking you through the ten most impactful lessons from 100 episodes of conversations with listeners like you.
Inside This Episode
Why the scale is a bad measure of weight loss progress, and three things to track instead
Why "I don't have time" is never actually about time
How your determination to be right can be the exact thing keeping you stuck
Why healthy eating feels miserable, and what makes it better instead
What I've learned firsthand about GLP-1s as a tool, not a shortcut
A vulnerable conversation about body image and intimacy
Why a mindset-first approach changes far more than just your body
Resources and Ways to Connect
More info on the Perimenopause Weight Loss Method here
Get more info about GLP-1st for perimenopause weight loss here
Poolside Eats & Vacation Treats For Midlife Moms (Best Of Summer 2026)
21 Jul 2026
00:23:28
I'm turning up the volume with this highly-downloaded series -- the best-of episodes that are filled with everything you need to have more fun, spend less time in the kitchen, and still reach your weight loss goals this summer.
Food guilt has no business showing up when you're poolside, beachside, or on vacation. Today, I'm walking through 5 simple rules that let you actually enjoy summer without overthinking every bite.
This episode is all about the moments that tend to feel hardest: the pool, the beach, vacation.
Take a listen as I'm giving you my best tips for enjoying all of it without guilt, from what to pack, how to handle dessert, and why the whole season isn't actually about the food at all. These are simple, doable, and they work!
Inside This Episode
The one habit that keeps you from feeling bloated and tired on vacation
Why alcohol does more than add calories, and the swap that still feels like a treat
The three bite rule that lets you enjoy dessert without deprivation
Why fruit might be the most underrated vacation food
The mindset shift that ensures food guilt doesn't show up on your vacation
It's Not Perimenopause: The 3 Stories Sabotaging Your Summer (Best Of Summer 2026)
14 Jul 2026
00:35:40
I'm turning up the volume with this highly-downloaded series -- the best-of episodes that are filled with everything you need to have more fun, spend less time in the kitchen, and still reach your weight loss goals this summer.
You can have the workout plan, the meal plan, and the perfectly time-blocked calendar, and still not have the summer you want.
This episode is about the one piece that actually determines whether all of that works: how you think.
In this episode, I break down the three stories that quietly sabotage summer goals: time, progress, and desire. I'll walk you through exactly what each one sounds like in your head, the feeling underneath it (frustration, shame, or the fear of not belonging), and why that feeling is what actually drives the choice you make next. Once you can name the feeling, you can catch it before it talks you out of the thing you actually want.
This episode ties together everything from the rest of the Summer Success Series. The workouts, the meals, and the calendar only work if the thinking behind them is working too.
Inside This Episode
Why your circumstance isn't actually what determines your summer
The three stories behind almost every summer goal that falls apart
Why “I don't have time” is rarely about time
How shame and embarrassment about “lack of progress” shut down your brain's ability to problem-solve
Why the fear of feeling left out at a barbecue or on vacation is really about belonging
A simple exercise to catch the feeling behind a thought before it leads to a choice you don't want
Resources and Ways To Connect
Get started with a plan to kick-start weight loss today. Grab it here!
How to Time Block Your Summer for Better Health (Best Of Summer 2026)
07 Jul 2026
00:33:02
I'm turning up the volume with this highly-downloaded series -- the best-of episodes that are filled with everything you need to have more fun, spend less time in the kitchen, and still reach your weight loss goals this summer.
If you're feeling the chaos of summer, and if your calendar feels unpredictable, this episode is your sign to get it locked in. Here’s exactly how to time block your summer so there’s room for fun, food, movement, and rest, all at the same time.
In this episode, I’m walking you through the system I’ve used for years to keep our family on track all summer long, without letting the chaos of summer schedules wreck our nutrition or our energy.
I’m covering the two tools I rely on (one digital, one that lives on the fridge), and exactly what to put on your calendar so that movement, meal planning, grocery shopping, cooking, and snacks all have a home before the season gets away from you.
Inside This Episode
The one scheduling move that guarantees you’ll actually have time for the fun stuff this summer
Why a shared family calendar changes communication with your spouse and kids overnight
The exact two days of the week to put meal planning on your calendar (and why timing matters)
How to build a 10-minute emergency meal plan so summer chaos never sends you to fast food
Why planning actually creates more flexibility, not less
Eat Anti-Inflammatory All Summer, Even on Vacation (And Why It Matters) (Best Of Summer 2026)
30 Jun 2026
00:29:14
I'm turning up the volume with this highly-downloaded series -- the best-of episodes that are filled with everything you need to have more fun, spend less time in the kitchen, and still reach your weight loss goals this summer.
It’s 95 degrees, you're picking up the kids from camp in 20 minutes, and you have no plan for dinner. Welcome to summer. Here’s how to keep eating anti-inflammatory without losing your mind — or your evenings.
In this episode of the Summer Success Series, I’m walking you through exactly how to keep your family eating well when your schedule feels like chaos. Vacations, road trips, hot kitchens, kids signed up for fifteen different activities — summer throws a wrench into your mealtime routine!
I’m giving you the real, practical roadmap: travel snacks that actually hold up, how to stock the hotel fridge, how to make dinner feel fun instead of like a chore, and why “eating healthy” does not mean kale salads and deprivation. You can absolutely have barbecue chicken and popsicles and still stay anti-inflammatory.
I’m also talking about why this even matters in the summer months (hint: you need the energy for everything you’ve got planned!) Plus, the easiest ways to keep your family on board without you being stuck doing all the cooking.
What You’ll Learn
The travel snack combo that beats airport junk food every time (and goes straight through TSA)
Why a hotel mini-fridge is the most underrated vacation hack for staying on track
The two words to say at restaurants that instantly cut the bloat before it starts
How to turn a regular Tuesday dinner into something your kids actually look forward to
The $10 grill hack that gets dinner done in under ten minutes
Why "food on a stick" might be the most powerful parenting tool you'll use this summer
3-Step Plan For Summer Weight Loss (Best Of Summer 2026)
23 Jun 2026
00:28:03
We're turning up the volume with this highly-downloaded series -- the best episodes that are filled with everything you need to have more fun, spend less time in the kitchen, and still reach your weight loss goals this summer.
Summer doesn't have to be the time to slow down and abandon all your health goals. You just need a better plan for this crazy season, so that you can feel confident and happy in all your summer outfits!
Because if you don’t make a plan, it’s really just a wish. In this episode I walk you through my simple 3-part approach to set realistic goals, gather the right resources, and pair it all with nutrition so you can actually drop a few pounds keep that momentum going all the way through the season.
I also get honest about expectations, because the gap between what we want and what’s actually possible in four weeks is where most women quit. Not this time!
What You’ll Learn
Why examining your expectations is the only smart place to start (and the realistic weekly weight loss number nobody wants to hear)
How to keep a bigger goal alive without abandoning over the summer
The reason anti-inflammatory eating shows up on the scale fast (and how to bring it back down again)
My exact go-to for fast, fun 20-minute workouts
How to keep results going through vacations, weddings, and the busiest weeks of your year
You're doing all the things to lose weight in perimenopause: eating better, getting your protein in, trying to move more. But the scale? It will not budge. If you've quietly started to wonder "what's the point", this episode is for you.
I keep hearing the same thing from women in my world. They feel like they're trying everything and nothing is working, so they've started to give in at the barbecue and stopped bothering with workouts. Inside this episode I walk you through the bridge between where you are now, and where you want to be, and why the gap in the middle is driven almost entirely by the way you think.
We get into the three pillars that decide whether you lose weight in perimenopause: a true calorie deficit, strength training with heavy enough weights, and consistency. Plus, I show you the sneaky thought hiding underneath each one (that is stopping you from actually losing weight).
If you feel like you're on an island with your health while the rest of your family eats however they want, this episode is for you.
What You'll Learn
Why a 1,200 calorie diet keeps you stuck, and how much you should be eating instead
The macro balance that actually protects your muscle and your energy in midlife
Why 5 and 8 pound dumbbells feel heavy when they really aren't, and how to talk your brain into lifting more
How more muscle quietly buys you food flexibility through your metabolic rate
Why the need to belong wrecks your consistency without you ever noticing
Resources and Ways To Connect
The fitness library I use for safe strength training (use code ASHLEY1SBODI for 15% off!)
Ever heard the term “lifestyle medicine”? You probably assume (like I did) that it means to eat well, move your body, and get some sleep. But I actually looked into it and realized there was more to it than I thought.
In this episode, I am breaking down the 6 pillars of lifestyle medicine, plus the seventh one that nobody else has added before.
Lifestyle medicine is a root-cause approach to your health, built to treat, prevent, and sometimes even reverse chronic conditions, which makes it essential in perimenopause and menopause.
I am walking through all six pillars, why each one hits harder once your estrogen starts to drop, the seventh pillar I refuse to leave off, and exactly where to start so you do not feel overwhelmed.
If you are leaning on HRT or a GLP-1 and quietly wondering whether that is enough on its own, this one is for you.
What You’ll Learn
- What lifestyle medicine actually is, and why it is so much more than eating well and working out - The six pillars that matter most in perimenopause and menopause, and the real reason each one hits harder once estrogen drops - The seventh pillar nobody puts on the official list, and why it is the one that makes everything else stick - Why your HRT, GLP-1, and supplements can help, but were never built to do this job alone - How to start first, so you stop trying to fix everything at once and actually see results
If you'd asked me a year ago whether I'd be recording this episode, I would have said no way. For a long time, I had a pretty firm opinion about GLP-1 peptides — and it wasn't a good one. But six months into my own peptide journey, my entire perspective has shifted.
And today, I'm sharing the whole honest story with you. If you've struggled with food noise (if you know, you know). If inflammation is constant. If the pounds won't budge no matter what, you need to listen to this episode.
I'm walking you my very personal journey of how I went from being judgmental about peptides, to using them myself. I'm sharing what they did for me, what they absolutely did not do for me, and the four foundational pieces every woman needs in place before she even considers them.
This is a personal, vulnerable, and educational conversation, and I'm glad that you're here to take this journey with me. I hope you'll listen with an open mind, and maybe you'll update your beliefs, too!
What You'll Learn
Why I used to believe peptides were the easy way out (and what changed my mind)
What pushed me to research GLP-1s in the first place
My personal story and journey from the last 6 months with peptides
Three things peptides will NOT do for you (and why this matters)
The four non-negotiables every woman needs in place before considering peptides
Resources and Ways To Connect
If you're peptide curious, join me for this educational seminar to learn more (June 9th at 6 pm MT). It's FREE!
Build the right mindset to approach your health journey
Ever looked at your colleague, your neighbor, or your sister who is successfully losing weight in midlife and quietly wondered "why can't I?!" It doesn't have anything to do with willpower, hormones, or how disciplined she is.
In this episode, I'm sharing the one thing that quietly drives every health outcome you have — and how to start building it for yourself.
Here's the hard truth: your success (in any area of your life) is directly correlated to your ability to manage risk.
In this episode I walk you through what risk really is when it comes to your body, your health, and your weight (hint: it's not what you think), and why high-achieving women who take risks all day long at work often get stuck the moment it comes to advocating for their own health.
I share three real examples — the gym, a girls' weekend with my student Kathy, and my own New Year's Eve story — to help you see exactly where your relationship with risk might be holding you back. This is the kind of work I do every week with my students inside The Perimenopause Weight Loss Method, and is likely the missing piece you've been looking for.
What You'll Learn - Why your ability to manage risk is the quiet driver behind every health outcome you've ever had - The sneaky reason successful career women can't seem to follow through on their own health goals - What's actually happening in your brain and body the moment you consider doing something new for yourself - Why the woman next to you who is losing weight isn't smarter or more disciplined than you — she's just doing this one thing differently - How to start building your risk tolerance the same way you'd build a muscle - The one question to ask yourself this week to see exactly where you're stuck
Eating Clean vs. Anti-Inflammatory for Midlife Weight Loss
19 May 2026
00:18:00
Feel like you're eating healthy and "clean", but you're still not losing those midlife pounds?
You're eating the salad. You ordered the oat milk latte. You swapped your white bread for whole grain. So why isn't the scale moving?
Believe it or not, you can be eating clean and still triggering inflammation in your body every single day. And when your body is fighting inflammation, you're not going to be able to lose weight, no matter how many salads you ate this week.
In this episode, I'm walking you through the difference between eating clean and eating anti-inflammatory, and why this distinction matters so much in midlife. I'm breaking down what a typical "healthy" breakfast is actually doing to your body, why your estrogen levels are working against you in perimenopause, and how one small shift completely changed everything for my student Kathleen.
If you have been doing all the right things and still not seeing results, this episode is going to clear up so much confusion for you.
What You'll Learn
Why eating clean and eating anti-inflammatory are not the same thing (and why it matters in midlife)
How your "healthy" breakfast is triggering inflammation and crashing your blood sugar
Why your body literally cannot burn fat efficiently when it's fighting inflammation and blood sugar swings at the same time
The simple shift Kathleen made to her breakfast that gave her all-day energy and crushed her cravings
You said you’d do it differently this year. You’d lose the weight, feel confident at the pool, finally not need a cover-up. And here you are, a few weeks out from summer, in another fitting room, in another swimsuit you can’t even imagine wearing in public. If that loop sounds familiar, this episode is for you.
In this episode, I’m getting honest about something I’ve skirted around on this podcast for a long time: the very real desire to feel confident in a swimsuit this summer. I see so many of my students (and so many of you!) landing in that exhausted, defeated thought of "it’s too late", "I’ve let myself go", "I’ll just stay in my cover-up".
I’m walking you through exactly why your brain lets this keep happening, what your nervous system is actually doing in those moments, and the both/and approach that finally breaks the loop. Plus, I’m sharing the story of one of my students who lost 4 pounds right before summer, even with a chaotic work trip in the middle of her first few weeks inside the Perimenopause Weight Loss Method.
What You’ll Learn
Why your brain tells you it’s too late and how that keeps you stuck in the same loop year after year
The thought-feeling cycle that signals your nervous system it isn’t safe to make changes right now (and what to do instead)
The both/and approach to summer: how to hold acceptance and the belief that you can change at the same time
Why high-achieving women resist acceptance the most, and the specific reframe that finally lets it land
Real, doable changes you can make in the next few weeks that actually move the needle in midlife
Resources and Ways To Connect
Book a call with me to kick-start your summer weight loss inside the Perimenopause Weight Loss Method
If you hear the word "Maycember" and you laugh and cry at the same time, this episode is for you. The craziness of all.the.things this month, plus your body is already doing its perimenopause thing on top of it. So how do you actually get through this month with your energy, patience, and sanity intact?
In this episode of The Family Fork, I'm sharing my best practices from 23 years of mom life for surviving Maycember without abandoning your health and wellness routines. (And if you don't have a routine yet, I’m showing you how to get started today with every little time and energy!)
We're talking about the two big moves that are going to change how this month feels. Plus, I'm walking you through my own three non-negotiables, exactly how I make each of them easy in May, and what it can look like if you're starting from scratch this week.
I’m also sharing the free Maycember Survival Guide for Midlife Moms that includes all of the resources mentioned in this episode.
What you'll learn:
Why Maycember hits midlife moms harder than younger moms (hint: your hormones are to blame)
The exact time-blocking method I use to turn my calendar into a stress-reducing to-do list
How to decide your one or two daily non-negotiables and why this is the foundation for everything else
Why anti-inflammatory eating matters more in May than any other month (and how to start with one meal a day)
My smartwatch hack for getting in 100 ounces of water without sipping all day
The Perimenopause Framework That Keeps You on Track
28 Apr 2026
00:18:13
You've been here before. You've lost some weight, you're feeling good, making progress — and then life happens. Your schedule changes. Your kid needs more support. You go on vacation. And suddenly, all that progress starts to slip away.
Getting results is one thing. Keeping them? That's where most women end up blaming themselves when the wheels fall off.
This is the fourth and final episode of my Spring Into Summer series, and it brings everything together. We've covered mindset (Episode 1), anti-inflammatory nutrition (Episode 2), and why lifting heavy beats cardio (Episode 3).
Now we're talking about the piece that actually makes it all stick: maintenance.
I'm sharing the framework I've used to maintain my own results through conditions that are less than ideals. And I'm walking you through how to build your own non-negotiables, where to allow flexibility, and what to do the moment you fall off track (hint: you don't need to wait until Monday).
What You'll Learn 📌 Why most programs fail you at the maintenance stage, and what's actually missing 📌 The difference between motivation and identity 📌 How to identify your non-negotiables vs. where you can be flexible 📌 How to write an identity statement that keeps you on track all summer — and beyond
Listen to the rest of the Spring Into Summer series: Episode 1: Stop Chasing Discipline and Build This Instead Episode 2: One Nutrition Shift to Thrive In Midlife Episode 3: Build Muscle, Burn Fat: The Midlife Fitness Formula
Build Muscle, Burn Fat: The Midlife Fitness Formula
21 Apr 2026
00:18:26
If you've been adding more cardio to try and drop weight before summer, and it's not working, this episode is going to explain exactly why.
I know, it sounds completely backwards. If you grew up in the 80s and 90s like I did, you remember when cardio was everything. Jane Fonda workouts. Hours on the stair stepper. The formula was simple: want to lose weight? More cardio. Want to tone up for summer? More cardio.
But in midlife, that approach is counterproductive. You're checking the calorie burn on your smartwatch, hitting 10,000 steps, signing up for spin classes — and the scale won't budge. You might even be working harder than ever and seeing fewer results than ever.
This episode is part three of my Spring Into Summer series, and we're tackling the fitness piece.
I'm breaking down what happens to your cortisol and inflammation when you do too much cardio in perimenopause, why muscle mass is the real driver of your metabolism, and how lifting heavy weights (not endless treadmill sessions) is the secret to getting the toned arms and defined legs you want this summer.
Plus, I'm sharing my own story, how being forced to stop cardio after breast cancer surgery actually gave me the results I'd been chasing for years.
What You'll Learn
📌 Why more cardio increases cortisol and inflammation in midlife (making weight loss even harder) 📌 The real reason you're losing muscle mass — and why that's tanking your metabolism 📌 How to get toned arms, defined legs, and a stronger body without hours in the gym 📌 The concept of progressive overload and how to start lifting heavier than you think you can 📌 The nuance: when cardio IS helpful (Dr. Vonda Wright on jumping and bone density)
What if that "healthy" breakfast you're eating every morning is actually making it harder for you to lose weight?
That avocado toast with whole-grain bread and a yogurt on the side? It sounds like a solid start to the day. But if you're in perimenopause or menopause, you might be hitting three major inflammatory triggers before 9am — and you don't even know it.
This is episode two of my Spring Into Summer series, and today we're talking about nutrition. But not just any nutrition advice. I'm breaking down why the generic meal plans flooding your Instagram feed aren't working for you — and why every woman over 35 should be eating anti-inflammatory.
Your body in midlife is fighting inflammation around the clock. And without the protective estrogen you had before perimenopause, that fight just got a lot harder.
I'm walking you through exactly how inflammation shows up in your daily life (hello, 3pm crash and middle-of-the-night wake-ups), which foods are making it worse, and how to eat anti-inflammatory without giving up tacos, burgers, or family dinners.
Plus, I'm sharing a client story about Kathy (who was eating "healthy" but still struggling with energy, sleep, and weight), and the simple shifts that helped her lose 7 pounds and finally stop dreading social dinners.
What You'll Learn: 📌 Why "eating healthy" isn't enough in midlife — and what to focus on instead 📌 How inflammation shows up as weight gain, the 3pm energy crash, and disrupted sleep 📌 The four foods that are most inflammatory for women in perimenopause (you're probably eating at least one every day) 📌 How the "healthy breakfast" trap could be sabotaging your progress before 9am 📌 What anti-inflammatory eating actually looks like at a normal family dinner table — not a spa menu 📌 How Kathy lost 7 pounds, crushed her sugar cravings, and stopped dreading dinners out 📌 The one simple swap you can make this week to start reducing inflammation
What if the reason you can't lose weight before summer has nothing to do with discipline — and everything to do with the thoughts running through your head?
I had a wake-up call the other day. I was on my usual dog walk, baking in my long sleeves and yoga pants, sweating through what I thought would be a casual 30-minute stroll. And it hit me: shorts season is coming. Whether I'm ready or not.
This episode kicks off my Spring Into Summer series — a 4-part series built on the same framework I teach in The Perimenopause Weight Loss Method. We're starting with the Think phase, because here's what I know: your thoughts aren't background noise. They're producing your results. And if you're heading into summer planning to restrict more, exercise more, and be more disciplined? That approach is going to backfire.
I'm sharing the two thought patterns that keep women stuck ("nothing ever works for me" and "I don't have time"), plus the simple reframes that change everything. And I'm walking you through a client story that shows exactly what happens when you stop chasing perfection and start building an identity instead.
What You'll Learn: 📌 Why "I just need more discipline" is the most detrimental thought you can carry in perimenopause 📌 The difference between willpower (which runs out) and identity (which sustains you) 📌 How to shift from a deadline goal to a direction goal — and why that changes your choices at every summer barbecue 📌 Two thought patterns keeping you stuck and the exact reframes to try this week 📌 The mindset shift that helped my client Sheri finally stop yo-yoing and start maintaining her results 📌 Why focusing on how you want to FEEL this summer makes everything easier
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 body is working against you — this episode is about to reframe everything.
I sat down with Stephanie Traver, a Women's Health Nurse Practitioner and Menopause Society Certified Practitioner, and founder of Vital Menopause in Colorado. Stephanie has built her entire practice around one mission: making sure women have access to real, evidence-based care in perimenopause and menopause. And she is a wealth of knowledge.
In this episode, we get into the biology of what's actually happening in your body during perimenopause — and why the old playbook (cut calories, work out more, push through it) just doesn't work anymore. We also talk about hormone therapy, who's a good candidate, and the myths that are still circulating even though the research has moved on. Plus, Stephanie shares the nutrition and lifestyle pillars she builds her entire practice around.
What you'll learn:
📌 Why perimenopause can start as early as 35 — and the very first sign most women miss 📌 The lesser-known symptoms that are almost always hormonal 📌 Exactly what's happening biologically with belly fat — the insulin resistance and estrogen connection explained clearly 📌 Who is (and isn't) a good candidate for hormone therapy, and how to have that conversation with your doctor 📌 The three nutrition foundations Stephanie tells every single patient 📌 How mindset is part of the clinical picture
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 everything fall apart within days?
You're not alone, and more importantly, it is not your fault. (That's good news!)
In this episode of The Family Fork, we're diving deep into the real reason healthy habits feel nearly impossible to build in midlife. Spoiler alert: it has nothing to do with your willpower, discipline, or motivation. It has everything to do with the way your brain is wired.
In this episode:
📌 Why the all-or-nothing approach to healthy habits is working directly against your brain, plus the simple mindset shift that changes everything 📌 The surprising truth about how long it actually takes to build a new habit (hint: it's not 21 days) 📌 Why your brain is secretly scanning for evidence that your new habit won't work, and exactly how to interrupt that pattern 📌 Why buying the new yoga pants, downloading another meal plan, or joining a new gym isn't the answer (and what actually is) 📌 The three concrete solutions you can start using this week to finally build healthy habits that last
You're capable of building new habits that stick, but you need a new strategy for doing that. Listen to this episode to get the full strategy, and to start building healthy habits today!
How to Eat Anti-Inflammatory While Traveling Without Missing Out
17 Mar 2026
00:29:37
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 vacation sends you into overindulgence mode once you get to your destination. It's a cycle that repeats itself...but once you recognize it you can learn what to do so that you can come home from vacation feeling better than when you left. (Coming home feeling relaxed?! It's possible!)
In this episode:
📌 Why "vacation is the goal" mindset primes you for the crash-and-overindulge cycle 📌 How perimenopause makes your body more reactive to food choices on vacation 📌 How to set a simple pre-vacation intention that supports your progress 📌 A meal-by-meal framework for navigating all the vacation food without feeling deprived 📌 How to be intentional (not restrictive) about alcohol on vacation
Vacation should be a rest and reset for your body, not a source of guilt and shame. This episode gives you a realistic, practical framework designed for moms in midlife, so that you can return from vacation with a true pep in your step!
Chronic Stress Makes Perimenopause Harder (And How To Fix It)
10 Mar 2026
00:43:26
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 episode is for you.
This week, I sit down with trauma and grief specialist Jill McMahon, who has spent over 25 years working with individuals through some of life's most devastating experiences.
Together we unpack something that you may have never considered — that the chronic stress of everyday midlife life may actually be living in your body as trauma.
This enlightening and informative conversation will validate what you have been feeling and give you real, practical tools to start healing. Even if you don't think you have trauma in your past, I promise this is an episode you can't miss.
In This Episode:
📌 How your body responds to chronic stress the same way it responds to a catastrophic event 📌 The connection between unresolved trauma and amplified menopause symptoms 📌 Why high-achieving women are especially vulnerable to carrying an invisible load that quietly damages their health 📌 What the research says about trauma and cognitive decline in menopausal women
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 healthiest year ever), I recognized that the health lessons I really needed, I learned when I lost 65 lbs in my late 40s.
When people ask me how I stayed consistent, it all came down to three big lessons, which I unpack here.
In this episode:
📌 Learning how to work with your brain instead of fighting against it's natural wiring, allows you to stay consistent whether you have motivation or not.
📌 Find small wins, because motivation and discipline don't show up everyday. Finding excitement in the small wins can help you keep moving toward your bigger goal.
📌 The truth is that sustained weight loss is long and boring...but you can train you brain to celebrate all the victories along the way!
If you're struggling with your weight loss journey, or you want to be more resilient in midlife and beyond, this is the episode for you!
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, and shifting hormones, it’s no wonder you feel like you’re running on empty.
In this episode of The Family Fork, I’m getting real about why you lose energy in perimenopause and how to get it back without spending a fortune (like a week at the spa!)
We’re talking about simple, low-friction shifts that turn into habits—habits that quickly give you energy back!
I'll walk you through the biological "why" behind your fatigue, from the way stress locks your body in fight-or-flight mode, to how hidden inflammatory ingredients make your exhaustion worse.
Midlife or not, you deserve to feel vibrant, excited about your life, and powerful enough to handle whatever the day throws at you.
In this episode:
📌 Discover why your body holds onto fat when you’re stuck in high alert, plus three tools to signal "safety" to your nervous system.
📌 Why systemic inflammation makes you feel heavy and foggy, plus simple food swaps that can clear brain fog in just three days.
📌 Why eating more frequently (but strategically!) stops the blood sugar roller coaster and banishes "hangry" afternoons.
📌 My favorite trick to help you drink water faster
Healing the Midlife Hustle: 7 Ways to Show Up for Your Body Today
17 Feb 2026
00:37:33
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 constant fixing—less belly fat, less bloating, less brain fog.
But the reality is that you get what you look for. If you spend your day hunting for evidence that your body is falling apart, your brain will find it.
In this week's episode, I'm sharing how I moved from a place of frustration with my body, to a place of genuine appreciation.
I'm serving up 7 simple, low-cost "love letters" you can give to your body today...not because you’ve reached your goal weight, but because you deserve to feel good right now.
Inside this episode:
📌 The Brain-Boosting Power of Creatine: Why this isn't just for "gym bros" and how it finally lifted my perimenopause brain fog.
📌 Anti-Inflammatory Indulgence: How to satisfy your sweet tooth without spiking your cortisol or derailing your progress.
📌 The 23-Minute Nap: The science behind the perfect power nap that resets your nervous system and let's you feel refreshed.
📌 Affordable Skincare Secrets: How I use Amazon Pharmacy to get the gold standard in midlife skincare without the med-spa price tag.
📌 Productive Escapism: Why scheduling your Netflix binge is actually a high-level wellness priority for your "tired brain."
Marriage & Midlife: Behind The Scenes With My Husband
10 Feb 2026
00:40:59
Struggling to get your partner on board with your healthy eating? Is your spouse "mostly" supportive of how you feel in perimenopause, but you wish he knew more?
Juggling perimenopause and midlife health challenges is hard enough on your own, but when you’re in a marriage or long-term partnership, your health journey isn't just yours—it's a shared experience that impacts your relationship, your social life, and your family dinner table.
In this very special episode I’m joined by my husband, Asim. He has been by my side since the very beginning of my health journey, back when I was first diagnosed with Hashimoto’s and severe nutrient deficiencies at 38. From the "What on earth is a nightshade?" phase to navigating my breast cancer treatment and now full-blown menopause, Asim has seen it all.
We chat about the friction points, like how my decision to stop drinking alcohol changed our "party friend" dynamic, and how we managed the transition to an anti-inflammatory household without him feeling like he was living on water and air.
My hope is that this episode serves as a conversation starter for you and your partner. Whether you need more "buy-in" on healthy meals or you're struggling to explain why your energy levels have tanked, this behind-the-scenes look will show you that while the journey is long, it pays massive dividends in the end.
What You’ll Learn:
📌 Getting Partner Buy-In: How to bridge the gap when one partner is "all in" on health and the other is skeptical or overwhelmed.
📌 Navigating Social Shifts: The reality of how relationships change when you ditch the happy hours and prioritize energy levels over social expectations.
📌 The Ripple Effect: How a health crisis can actually become the catalyst for a stronger, more vibrant marriage and a healthier future for your children.
This episode is a must-listen, and if it resonates, I encourage you to share it with your spouse/partner. It will give them a better understanding of what you're going through, and how they can be supportive every step of the way!
Perimenopause and Cravings: The Connection and the Solution
03 Feb 2026
00:33:55
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 you ended up halfway through a bag of Hershey’s Kisses or chips after a perfectly healthy day? If you’ve been beating yourself up for a "lack of discipline," it's not your fault, and I need you to listen to this!
In this episode of The Family Fork, we are diving deep into cravings during perimenopause. I’m pulling back the curtain on why those intense, out-of-the-blue cravings hit so hard during this stage of life. We’re moving past the "mean girl" inner dialogue of guilt and shame and getting curious about what’s actually happening under the hood.
We’ll explore how fluctuating estrogen and progesterone are taking your blood sugar on a roller coaster ride, making your brain scream for fast-acting fuel like sugar and carbs. I also share my personal journey with gut health—specifically Candida overgrowth—and how those "microbes" in your belly might actually be the ones calling the shots. This episode helps you figure out how to stop restricting and start stabilizing.
In This Episode:
📌 Mindset First: How to swap guilt for curiosity, and identify the feelings you’re trying to avoid with food.
📌 Cravings Intensified: Why hormonal shifts make your hunger signals turn up to max volume.
📌 The Cortisol Connection: How your "invisible load" as a busy mom keeps your cravings running high.
📌 Gut Health SOS: Signs and symptoms of bacterial imbalance that drives that insatiable need for sugar
📌 Eat More Food: Why the "eat less, exercise more" mantra is actually triggering your body to panic and crave calorie-dense foods.
Alcohol & Perimenopause: The Truth About Midlife Drinking
27 Jan 2026
00:33:56
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's harder to recover in the morning?)
In this episode, we're digging into the relationship between alcohol and midlife, but it's a different take than you're used to.
Because you already know the science. You’re a smart, driven, professional woman. The struggle isn't a lack of knowledge.
It's the challenge of doing better when your brain and nervous system are wired for belonging.
I'm pulling back the curtain on why your brain views social exclusion as a life-or-death situation and how alcohol often serves as an "off switch" for heavy feelings like inadequacy or frustration.
What You’ll Learn in This Episode:
📌How to Change Your Identity: Why alcohol becomes an "identity marker" and why your nervous system feels threatened when you change the rules of your social rituals.
📌 Why You're Suddenly a Lightweight: Why your liver prioritizes clearing toxins over processing fluctuating hormones, leading to a "hormonal backup" and worsened hot flashes.
📌 Your Need to Belong: How your primitive brain scans for moments of connection and why saying "no" at a work happy hour feels like a threat to your safety.
📌 Avoiding Tough Emotions: How to identify if you are using alcohol to cover up feelings of apathy, inadequacy, or deprivation on your health journey.
📌 Practical Tools for Change: How to find a "tribe partner," use "anchor habits" with your spouse, and choose your emotions ahead of time so you wake up feeling proud instead of hungover.
Perimenopause Weight Loss: 5-Step Framework for Success (Part 2)
20 Jan 2026
00:22:41
Juggling perimenopause, family, and weight loss goals can feel overwhelming, especially when it seems like you’ve tried every diet under the sun and nothing sticks.
In the previous episode, we talked about the nuts and bolts of nutrition and fitness strategy—the "what" of losing weight.
Today, we are digging into the "how," and it has nothing to do with your gym membership.
I’m taking you off the "DIY" treadmill and putting you on my therapist’s couch (metaphorically, of course!). As a certified mindset coach (and a former therapist!), I know that your brain, thoughts, and feelings are the primary drivers of your success or failure. If you feel resentful about cooking separate meals or hopeless because the scale won't budge, those feelings are exactly why you shut down and quit.
In this episode, I’m sharing the exact 5-step framework I use with my private coaching clients in The Method. We’ll talk about why your "primal brain" is wired to keep you safe and predictable (which usually means keeping you stuck and overweight) and how to rewire those neural pathways so healthy habits become your new default.
Grab a notebook and a pen, friend. This is a high-level coaching session designed to help you stop hiding and start healing.
What you’ll learn in this episode:
📌 Why "safe and predictable" thinking is the biggest obstacle to your transformation.
📌 How to identify the specific feelings (like inadequacy and resentment) that are sabotaging your progress.
📌 The 5-step goal-setting framework that puts your mindset at the forefront.
Perimenopause Weight Loss: Your Simple Strategy For Nutrition and Workouts (Part 1)
13 Jan 2026
00:22:31
When it comes to midlife weight loss, you probably think you need "more discipline" or "more willpower". Not true!
What is true is that your strategy isn't built for a busy, midlife mom in perimenopause. Most of us try to DIY our way through nutrition, diets, and workouts.
But when it seems like you've tried everything, but nothing is working to help you improve your health, or to lose weight, what are you supposed to do?
I’ve lost 65 pounds in my late 40s, and I can say this with 100% certainty: you don't need a fancy gym membership or a lifestyle overhaul that takes hours of weekend meal prep, in order to lose weight.
You need a hormone-informed, realistic strategy that fits into your actual life—the one with the meetings, the kids’ sports schedules, and the "invisible load" you're already carrying.
Today is Part 1 of a two-part series. We are digging into the tactical side: the exact fitness and nutrition shifts that support your body when estrogen is on the decline. We’re keeping it simple, straight-forward, and effective.
What you’ll learn in this episode:
📌 The Cortisol Conumdrum: Why your favorite HIIT or intense cardio class might actually be increasing inflammation and stalling your weight loss.
📌 The Home Advantage: Why I recommend starting your weightlifting journey in your living room (plus the 5 sets of dumbbells you actually need).
📌 Your Winning Breakfast: Why changing this one meal first provides the "biggest bang for your buck" in regulating blood sugar and killing cravings.
📌 Time Blocking Success: How to schedule your health so it doesn’t get pushed to the back burner by 3 p.m.
💫 Be sure to follow The Family Fork on your favorite podcast player, so you don't miss next week's episode! Part 2: 5-Step Framework for Success.
You Aren't Behind: New Year Pep Talk For Midlife Women
06 Jan 2026
00:45:51
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 friend! If you’re listening and feeling less "reinvigorated and refreshed" and more like "exhausted midlife mom just trying to survive," I want you to take a deep breath. You are exactly where you need to be.
In this episode, I’m scrapping the "how-to" to give us both what we actually need: a real-talk pep talk. I’m sharing how the messages you hear in January can lead you to feeling like a failure, when it comes to your midlife health and wellness.
I'm breaking down the toxic myths that tell you you're "behind" if you didn't start on January 1st. I’ll explain why your body doesn't have an expiration date for health. and how your brain’s "freeze response" is actually what’s stopping you (hint: it's not your lack of willpower!)
We’re moving away from the "all or nothing" mentality and leaning into the "bare minimum" so you can actually start living a vibrant, anti-inflammatory life in the middle of your messy, beautiful, chaotic reality.
Inside this episode:
📌 Why January 1st is arbitrary, and how you can focus on your health anytime
📌 Borrowing from your professional side, let's stop firing yourself from your own wellness goals.
📌 How to identify the "when" stories that give you permission to procrastinate.
📌 The biological reason your nervous system sees big goals as a threat (and how to lower the stakes).
THE Mindset Shift for Successful Health Resolutions
30 Dec 2025
00:32:24
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 fancy apps, the matching yoga pants, and print out a meal plan so organized it belongs in a museum.
But let’s be real—by Valentine’s Day, those yoga pants are being dressed up for "casual office wear", and your motivation has completely evaporated.
I see you, and I get it. You are a smart, driven, high-achieving woman managing a career and a massive "invisible load" at home. But let's get honest about why your health resolutions have failed in the past. (Spoiler alert: It’s not because you lack willpower or discipline.)
The problem is a flawed strategy that doesn't account for the reality of who you are as a professional and busy mom in perimenopause or menopause.
In this episode I break down the six traps that keep midlife moms stuck in a cycle of frustration and self-blame. We’re moving past the "all-or-nothing" mentality, and taking advantage of my secret weapon: the Bare Minimum Plan. We talk about how to stop punishing yourself for holiday cookies and cocktails, and how to start rewiring your brain so healthy habits actually feel effortless.
In this episode:
✅ The Tool Trap: Why downloading fitness and nutrition apps won’t balance your hormones.
✅ The Planning Lie: How to tell if your color-coded Google Calendar is acutally your way of procrastinating.
✅ The Bare Minimum Plan: How to stay on track even when life goes off the rails.
✅ Rewiring Your Brain: Why a mindset framework is the missing link in every diet you’ve ever tried.
✅ Data vs. Drama: How to look at post-holiday weight gain without the guilt, shame, or punishment.
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 went off the rails this year, too?
You are definitely not alone. I started this year with a physique coach, ready to get into the best shape of my life for my 50th year. But life decided to hand me a cancer diagnosis, multiple surgeries, and the loss of my dad instead.
In this episode of The Family Fork, I’m giving you a raw, unfiltered look at what my year really looked like. I’m not going to tell you I nailed my nutrition every day (spoiler: I definitely didn't). Instead, we’re digging into the reality of survival mode. I’m sharing the three areas where I actually surprised myself with success, and the three shortcomings that taught me the hardest lessons.
In this episode, you’ll learn:
📌 Slow Down vs Stop: Why taking a "pit stop" isn't quitting, and how cancer diagnosis forced me to understand what rest actually means.
📌 Movement for Mental Health: How walking to the mailbox became my biggest physical win of the year.
📌 Clean Eating with a Side of Sabatoge: A candid look at this year's struggle with sugar (hello, Hershey's Kisses 🙄) and how it impacts gut health and inflammation.
📌 Aaaahh, Stress Management: Why I bought myself a watercolor set and how 45-minutes of creating can lower your cortisol.
Whether you’re navigating a health issues, perimenopause, or just the overwhelming invisible load of midlife, this episode is your permission slip to stop trying to be perfect, and to start finding grace.
Ditch the Diet: 5 Secrets for Sustainable Weight Loss
16 Dec 2025
00:21:45
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 65 pounds in my late 40s, their first question is always "How?" And while I could list the diet swaps and workouts, that's not the full story, is it? We both know that when life hits the fan—solo parenting for six weeks, caring for a sick parent, recovering from surgery—the "basics" are the first thing to go. If weight loss were just a simple nutrition plan, you’d have already reached your goal!
The truth is, my lasting success came from going far beyond the basics. It wasn't just about the food and movement.
It was about the profound identity shift and the tools I developed to stay on track when things got hard. It’s what allowed me to stick with my health journey through a hysterectomy, breast cancer, and all the day-to-day chaos that comes with midlife motherhood.
In this episode, I'm pulling back the curtain to share the five most impactful things I did to not only lose 65 pounds, but to keep it off for good. These are the non-negotiable strategies that will help you pull through when life inevitably goes off the rails.
In This Episode:
✅ The ONLY Thing You Need for Long-Term Success: It isn't your meal plan, but learning to be brutally consistent (and hear how I finally taught myself to do it).
✅ The Sneaky Thing Sabatoging Your Efforts: The "bites, licks, and tastes" (BLTs) you're conveniently forgetting to track, and how this simple act of self-honesty can change your results.
✅ Why Your Feelings Are Derailing Your Weight Loss: You MUST recognize your feelings—like resentment or frustration—because they directly drive your results. I’ll explain how this works and how I used a simple framework to stop that cycle.
✅ Stop Looking for the “Quick Fix”: Why those fat burners, peptides, or latest fad diets are actually keeping you stuck, and why consistency over time is the only sustainable path.
Let's ditch the frustration and embrace a new way of approaching your health. I promise, weight loss is possible for you in midlife, but you're going to have to make a few mindset shifts!
Links Mentioned and Ways to Connect: 🥑 Component Cooking for Busy Moms: Check out The Supper Club meal plan membership to see how I cook just 3 nights a week! 📌 Ready to apply the consistency framework to your life? Learn how to do that here! 🙋♀️ Work with Me ⭐️ Connect on Social
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 to traveling!
Whether you're heading off for a family vacation, a holiday visit, or a packed work trip, it can feel impossible to stick to your healthy eating habits when you’re away from your own kitchen.
And I hear you thinking, "Ashley, why bother? I'm supposed to be having fun!"
But when you're off your regular schedule, moving less, and forgetting to drink water (you know you do!), your body gets seriously inflamed and puffy. This leads to exhaustion, headaches, and just plain feeling lousy. That is no way to enjoy a vacation, and it’s certainly no way to be on your A-game for a work trip!
In this episode, I'm walking you through the simple, actionable steps you can take to stick with your anti-inflammatory nutrition, even while traveling. This system works whether you're staying at a five-star hotel, an Airbnb, or crashing at your sister's house.
A little bit of pre-planning will save you so much time and energy, allowing you to be your most vibrant, present self for your family and friends. And spoiler alert: you're going to have to make a mindset shift and advocate for what you need!
What You'll Learn in This Episode:
✅ The 3 Items I Never Travel Without: I’ll share my absolute favorite travel essentials, including a lightweight water bottle and the one food that instantly boosts energy and kicks cravings.
✅ My Anti-Inflammatory Snack List: Discover how to make your own healthy trail mix for the airport, other snacks that travel well, plus the single-serve dark chocolate that cures your late-night cravings (bye, Milky Ways!)
✅ Your Destination Grocery List: The exact list of packable, anti-inflammatory items you need to order to your hotel or Airbnb to fuel your body with zero stress.
✅ The Mindset Shift to Unlock Success: Why your fear of being a "bother" to your family is holding you back, and how to advocate for your health so you can be your most energetic, best self. (Hint: Nobody is thinking about your food as much as you are!)
Links Mentioned and ways to connect:
📌 Get the extra anti-inflammatory travel guides inside the Supper Club 📌 Tap here to work with me 📌 Mindset Frameworks to stop relying on motivation 📌 Connect on social
Pop Quiz: Why You Can't Lose Weight In Perimenopause
02 Dec 2025
00:27:07
Raise your hand if you've tried everything in perimenopause to lose weight, but nothing works? You’re tracking your steps, eating salads, maybe even choking down dry chicken and broccoli for dinner. Believe me, I get it! I've been there, and I hear this same frustration from busy, midlife moms every single day.
As we creep into perimenopause and beyond, losing weight becomes a whole new ballgame...it is harder, but not impossible!
While you think you’ve tried every single thing, the truth is that your brain can be sneaky! It can actually blind you to simple, available solutions you haven't even given a fair shot.
In this episode, I’m giving you a much-needed kick-in-the-pants with a Pop Quiz! I’ve identified 10 major reasons that are likely stopping your weight loss, even when you think you’re doing everything perfectly.
We’re turning that frustration into data, my friend, because once you know the why, you can finally figure out the HOW. We're diving into the nutrition, the workouts, and the most crucial part: the mindset shifts you need to make healthy habits effortless. Grab a pen and paper, keep score as you listen, and don't forget to grab the printable quiz (link below!) so you can truly own your results.
What You'll Learn:
⭐️ Wrong Plan, Wrong Results: Why your go-to meal plans and recipes from the internet are actually promoting inflammation and making the scale creep up, not down .
⭐️ Planning Is Procrastination: How collecting endless recipes and meal plans is just your brain's sneaky way of avoiding the real work (and what to do instead!) .
⭐️ The Hard-to-Swallow Pill: Why "following your meal plan" Monday through Friday is derailing your efforts the rest of the week.
⭐️ The Biggest Miss: Why having the "right" meal plan isn't enough, and why understanding your mindset is the true secret weapon to lifelong weight loss .
Holidays with Perimenopause: Smart Strategies for Food and Alcohol
25 Nov 2025
00:19:47
The holiday season is here! Yay for the twinkle lights, cozy feelings, cherished traditions...but there's plenty of food and alcohol that can absolutely derail your health goals.
As a busy, midlife mom managing perimenopause symptoms and working to lose weight, you know that sugar and inflammatory foods can instantly lead to a miserable sugar hangover and that dreaded need to unbutton your pants after a big meal.
But you deserve to feel amazing this holiday season!! You need that energy for parties, shopping, family events like the ballet or tubing, and definitely for keeping up with the kids.
The goal here is simple: be proactive, so you can glide through the holidays feeling energetic, clear-minded, and totally in control.
This episode is your roadmap to enjoying the holidays without deprivation. We're ditching the self-sabotage and giving you the smart, anti-inflammatory swaps and mindset shifts that work for your body right now.
In this episode, we tackle:
⭐️ The Savory Secret: Why starting your day with a savory breakfast bowl (yes, even a dinner-for-breakfast moment!) is your best defense against cravings and blood sugar crashes all day long.
⭐️ The Power of Protein: How drinking a delicious, protein-filled smoothie before a party keeps you satisfied and less tempted by the buffet table.
⭐️ Family Expectations vs. Your Health: How to manage (and reset) family expectations around classic holiday foods, without feeling guilty or causing a nervous system freak-out.
⭐️ The Three-Bite Rule: My clever, guilt-free strategy for enjoying the best sweets and treats at any holiday gathering
⭐️ Alcohol Anxiety: How to reframe your mindset around alcohol so you can feel comfortable not drinking at parties and events
Let's make this the most energetic and confident holiday season yet!