The Family Fork: Nutrition For Moms In Perimenopause

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 LearnThe 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 trackThe two words to say at restaurants that instantly cut the bloat before it startsHow to turn a regular Tuesday dinner into something your kids actually look forward toThe $10 grill hack that gets dinner done in under ten minutesWhy "food on a stick" might be the most powerful parenting tool you'll use this summerResources and Ways To ConnectLearn more about the Supper ClubStart for FREE with the Perimenopause Weight Loss GuideGrab this FREE guide with over 50 snack ideasConnect on Instagram

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 LearnWhy 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 summerThe 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 workoutsHow to keep results going through vacations, weddings, and the busiest weeks of your yearResources and Ways To ConnectPerimenopause Weight Loss Guide for Moms (free 7-day guide + private podcast)Get workouts for home and on-the-go here (just $99/year!)Ready to Work with Me?Connect on Instagram

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 LearnWhy a 1,200 calorie diet keeps you stuck, and how much you should be eating insteadThe macro balance that actually protects your muscle and your energy in midlifeWhy 5 and 8 pound dumbbells feel heavy when they really aren't, and how to talk your brain into lifting moreHow more muscle quietly buys you food flexibility through your metabolic rateWhy the need to belong wrecks your consistency without you ever noticingResources and Ways To ConnectThe fitness library I use for safe strength training (use code ASHLEY1SBODI for 15% off!)Learn more about the Perimenopause Weight Loss Method and book a call to see if it's the right fitGet started with 5 Easy Steps to Lose 1 lb/week in Perimenopause (Free Guide!)Come say hi on Instagram

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 resultsResources and Ways To Connect- Free 21-Day Anti-Inflammatory Guide- DM me on Instagram and tell me which pillar you struggle with most- Work with Me

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 LearnWhy 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 placeMy personal story and journey from the last 6 months with peptidesThree things peptides will NOT do for you (and why this matters)The four non-negotiables every woman needs in place before considering peptidesResources and Ways To ConnectIf 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 journeyConnect with me on Instagram

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 stuckResources and Ways To Connect- Explore the Perimenopause Weight Loss Method- FREE 21-Day Anti-Inflammatory Guide- DM me on Instagram and tell me where you see your relationship with risk- Learn more about working with me

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 LearnWhy 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 sugarWhy your body literally cannot burn fat efficiently when it's fighting inflammation and blood sugar swings at the same timeThe simple shift Kathleen made to her breakfast that gave her all-day energy and crushed her cravingsResources and Ways To ConnectGet the Free 21-Day Anti-Inflammatory Guide for Midlife MomsDiscover how The Method can support your midlife weight lossConnect with me on Instagram Get more free resources here

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 LearnWhy your brain tells you it’s too late and how that keeps you stuck in the same loop year after yearThe 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 timeWhy high-achieving women resist acceptance the most, and the specific reframe that finally lets it landReal, doable changes you can make in the next few weeks that actually move the needle in midlifeResources and Ways To ConnectBook a call with me to kick-start your summer weight loss inside the Perimenopause Weight Loss MethodEat for summer weight loss with this free meal planLearn more on InstagramListen to more episodes

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 listHow to decide your one or two daily non-negotiables and why this is the foundation for everything elseWhy 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 dayResources & Ways To Connect- Download the FREE Maycember Survival Guide for Midlife Moms- Connect on Instagram

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 beyondResources & Ways To ConnectBook a Free Consultation CallLearn more about the Perimenopause Weight Loss MethodConnect on InstagramListen to the rest of the Spring Into Summer series:Episode 1: Stop Chasing Discipline and Build This InsteadEpisode 2: One Nutrition Shift to Thrive In MidlifeEpisode 3: Build Muscle, Burn Fat: The Midlife Fitness Formula

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)Resources & Ways To ConnectFitness library here for strength training (use code ASHLEYS1BODI for 15% off!)Work with MeBook a Free Consultation CallConnect on InstagramListen to More Episodes

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 inflammationResources & Ways To ConnectGrab the FREE 21-Day Anti-Inflammatory Guide hereEpisode 1 of the Spring Into Summer SeriesLearn more about the Perimenopause Weight Loss Method hereBook a free callWork with MeConnect on Instagram

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 easierResources & Ways To Connect:Grab the FREE 21-Day Anti-Inflammatory Guide hereLearn more about the Perimenopause Weight Loss Method hereBook a free callWork with MeConnect on Instagram

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 pictureResources Mentioned in This Episode:Vital Menopause (Stephanie's Practice)Your Next Steps:Work with MeChange your mindset in perimenopauseConnect on Social

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 lastYou'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!More Support For You:🙋‍♀️ Work with Me ⭐️ Connect on Social 🥑 How I Cook Just 3 Nights/Week🧠 Change your mindset and thrive in perimenopause with this unique approach

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 vacationVacation 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!Links & More Support For You✈️ Eating Anti-Inflammatory On-The-Go Guide📆 21-Day Anti-Inflammatory Meal Plan🙋‍♀️ Work with Me ⭐️ Connect on Social 🥑 How I Cook Just 3 Nights/Week🧠 Change your mindset and thrive in perimenopause with this unique approach

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 womenMore Support For You🙋‍♀️ Work with Me ⭐️ Connect on Social 🥑 How I Cook Just 3 Nights/Week🧠 Change your mindset and thrive in perimenopause with this unique approach

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!More Support For You🙋‍♀️ Work with Me ⭐️ Connect on Social🥑 How I Cook Just 3 Nights/Week🧠 Perimenopause Weight Loss Method

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 fasterMore Support For You✅ Download your FREE 21-Day Anti-Inflammatory Meal Plan✅ My go-to online workout library (Use code ASHLEYS1BODI for an extra 15% off!)🙋‍♀️ Work with Me ⭐️ Connect on Social🥑 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Willpower or Motivation 

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."More Support And Ways To Connect👉 1st Phorm Creatine (Flavorless)👉 ThriveOn Creatine (Citrus Flavor) Use code ASHLEY25 to get 25% off!👉 FREE shopping list for all your anti-inflammatory snacks🙋‍♀️ Work with Me ⭐️ Connect on Social🥑 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Willpower or Motivation 

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!More Support And Ways To Connect🙋‍♀️ Work with Me ⭐️ Connect on Social🥑 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Willpower or Motivation

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.More Support For YouFree Guide: Get Started With Anti-Inflammatory Meals Free Guide: Quick and Easy Anti-Inflammatory Snacks 🙋‍♀️ Work with Me ⭐️ Connect on Social🥑 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Willpower or Motivation

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. More Support For You🙋‍♀️ Work with Me ⭐️ Connect on Social🥑 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Willpower or Motivation

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.📌 How to redefine failure, and what it looks likeLinks Mentioned and Ways To Connect🙋‍♀️ Work with Me ⭐️ Connect on Social🥑 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Willpower or Motivation

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.Links Mentioned and Ways To Connect:💪 Start working out at home TODAY with my favorite library of programs🙋‍♀️ Work with Me ⭐️ Connect on Social🥑 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Willpower or Motivation

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).Links Mentioned and Ways To Connect:🙋‍♀️ Work with Me ⭐️ Connect on Social🥑 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Willpower or Motivation

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. Links Mentioned and Ways To Connect:The Perimenopause Weight Loss Method🙋‍♀️ Work with Me ⭐️ Connect on Social🥑 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Willpower or Motivation

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.Links Mentioned and Ways to Connect:🙋‍♀️ Work with Me ⭐️ Connect on Social🥑 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Willpower or Motivation

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

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 .Links mentioned and ways to connect:📌 FREE Quiz: Why You Can't Lose Weight in Perimenopause📌 Free 21-Day Anti-Inflammatory Meal Plan📌 Work with Me📌 How I Cook Just 3 Nights/Week📌 Mindset Framework to Stop Relying On Motivation📌 Connect on Social

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 eventsLet's make this the most energetic and confident holiday season yet!Links Mentioned and Ways to Connect:📌 Get your Savor the Season anti-inflammatory cook book here 📌 My favorite protein powder for pre-party smoothies📌 My favorite festive tumblers for mocktails📌 Work with Me📌 How I Cook Just 3 Nights/Week📌 Mindset Framework to Stop Relying On Motivation📌 Connect on Social

Ever feel like your thoughts are actively working against your midlife health goals? Like, the moment you decide to try something new, your brain slams the brakes on with excuses like, "That's too hard," "I don't have time," or the classic, "My family will never eat that"? You are absolutely not alone! In my first-ever Ask Me Anything episode of The Family Fork, I tackle the questions that are truly keeping busy, midlife moms stuck. These are the real, raw struggles that pop up when you're navigating perimenopause, weight loss, and the daily chaos of family life. We're diving deep into the mindset traps that lead to overwhelm and overthinking, and I'm handing you the exact framework I teach my clients to break free. Spoiler Alert: It's not about being more disciplined or motivated. It's about training your brain to stop letting difficult feelings (like frustration and defeat) give you permission to do nothing at all. We're talking about everything from the dinner dilemma—how to eat anti-inflammatory when your family demands predictable meals—to overcoming major setbacks like injuries or health complications. I promise you, there are simple, effective ways to move forward, even when you feel totally overwhelmed, your family is pushing back, or life has thrown you an unexpected curveball (like a shoulder injury or, yep, even breast cancer).  You deserve to feel strong, healthy, and confident, and it all starts with noticing the stories your brain is telling you and choosing to push forward anyway. Let's figure this out together! What we cover in this episode:🥑 The Dinner Dilemma Solved: How to eat the anti-inflammatory meals you need for perimenopause health while keeping your family (and your partner!) happy, without cooking separate dinners. (It's not your job to make everyone happy, but you can definitely compromise!) 🥑 The Power of Your Thoughts: Why letting yourself feel frustrated or defeated leads to giving up on your goals, and how that resentment builds toward your family. 🥑 The Overwhelm Trap: Why overwhelm and overthinking are simply the avoidance of feelings (like guilt, embarrassment, or disappointment), and how your brain uses this trap to give you permission to do nothing. 🥑 The Curiosity Cure: The simple, powerful two-step framework for getting unstuck: first, Notice the thoughts that stop you, and second, Get Curious to start collecting data and moving forward (risk-free!). 🥑 Bouncing Back from Setbacks: My personal story of navigating breast cancer and a double mastectomy and the exact mental shift you need to make to stop getting stuck in "survival mode" when life throws you an injury or major complication. More Support For You🙋‍♀️ Work with Me🍳 How I Cook Just 3 Nights/Week🧠 THINK Your Way To Weight Loss📌 Connect on Instagram

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 even mean? More importantly, how does your gut health get impacted in perimenopause? And how are you supposed to fix it when you're already juggling a full life?Trust me, I get it. For years, I struggled with mystery symptoms that felt completely disconnected, from bizarre skin rashes and sore joints to an inability to lose weight and chronic anxiety. It wasn't until I dug in and tested that I discovered the root cause: my gut was out of balance. In this episode, I’m digging into the science of your gut microbiome, how fluctuating perimenopause hormones slow everything down (hello constipation!), and why your typical weight loss strategies feel impossible now.I’m also going to get a little vulnerable with you and share my own personal story, including my decade-long battle with SIBO and candida overgrowth. If you're struggling with constant gas, bloating (especially an hour after eating!), and feeling "backed up", this is an episode you can't miss!In this episode, we're talking about:✅ The Gut Microbiome, Simplified: A clear breakdown of what your "gut" actually is and the one thing it hates more than anything (hint: it's in your pantry right now).✅ Hormones vs. Your Digestion: Why the drop in estrogen and progesterone during perimenopause is slowing your digestive tract down and causing a chaotic backup.✅ Symptom Checker: The weird, surprising symptoms—like skin rashes, sore joints, and mental health issues—that can actually be clues to poor gut health.✅ Easy Fixes That Actually Work: Simple, concrete steps you can take today, like a quick post-meal walk (without your phone!) and the non-negotiable diet change you need to make now.✅ Your Family's Gut Health Matters: My slightly weird (but effective) ways to monitor my family’s gut health to keep the whole household healthier and happier.You have the power to take control, even during perimenopause! Let's get to the root cause of your symptoms and start feeling vibrant again.Resources Mentioned:FREE 21-Day Anti-Inflammatory Meal PlanMore Support For You🙋‍♀️ Work with Me🍳 How I Cook Just 3 Nights/Week🧠 THINK Your Way To Weight Loss📌 Connect on Instagram

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 it without spending a fortune. I know what you might be thinking—eating healthy, especially with an anti-inflammatory focus, is expensive. Maybe you have a big family to feed, or maybe you’re cooking for just a couple of people now that the kids are grown. Maybe your budget is tight. Whatever the reason, I want you to hear this loud and clear: eating healthy is accessible to everyone.While some "healthy" foods can be pricey, I often find that my clients are spending a ton of money on pre-packaged things labeled as healthy, when the secret to saving money (and feeling great!) is sticking to whole foods in their most basic form.In this episode, I'm sharing my top seven ways to eat healthy, anti-inflammatory foods on a budget. Get ready to take some notes because these are my go-to strategies for making every dollar count.Here's a taste of what we’ll cover:Why a warehouse store membership might be the best investment for your health (and your wallet!) 💸The secret to saving money when buying animal proteinUsing frozen and canned produce to save money and get high qualityWhy you don’t need to buy organic to see real results in your health and weight lossWhy a grocery list is your secret weapon against food waste (and budget-busting impulse buys)How to get your mindset right so you can make healthy food a priority, no matter what your budget isI hope this episode helps you feel more confident about shopping for healthy food without breaking the bank. Healthy eating doesn't have to be expensive, and when it’s paired with delicious, family-friendly recipes, you’ll feel better, lose weight, and have a much better chance at reaching your health goals!More Support For You- Healthy, anti-inflammatory store bought snacks: FREE shopping guide-How I Cook Just 3 Nights/Week-Work with Me -Connect on Instagram 

Feel like you'll never get anywhere with perimenopause weight loss? You're not alone! It can feel like your body is working against you, making it impossible to see consistent results. You might be exhausted, feeling a little fluffy around the middle, and wondering if this is just your new normal. I see you, and I get it.But what if you didn’t have to give up? What if there was a different way?This week, I’m sharing five simple, powerful steps to help you lose one pound a week consistently, so you can stop yo-yo dieting forever. It's not about doing more; it's about doing things differently, in a way that actually works with your body in perimenopause. This approach should feel different from anything you've tried before, but that’s the whole point.In this episode, we’ll uncover:📌 The REAL reason you’ve struggled with consistency in the past, and how to fix it from the inside out. (Hint: it’s not willpower!)📌 The one simple habit you need to ditch right now if you want to lose weight and stop cravings in their tracks.📌 A game-changing breakfast swap that will stabilize your blood sugar, boost your energy, and keep you full all day long.📌 How to move differently, to reduce inflammation and finally build a strong, lean, and energetic body.📌 The secret to lasting weight loss that will help you break free from the frustrating cycle of dieting and give you a sense of peace and control.If you’re ready to stop feeling defeated and start feeling strong and in control again, this episode is for you. Let's make this the beginning of your most consistent and confident health journey yet!Mentioned in this episode:FREE GUIDE: 5 Steps To Lose 1 Lb/Week in Perimenopause More Support For You-Work with Me-How I Cook Just 3 Nights/Week-Connect on Instagram

You've heard me say it before: perimenopause and midlife can feel like an uphill battle. You're juggling a career, a family, and all the stress that comes with it, and it feels like your body is just not on your team. You're tired, you're bloated, and the number on the scale just keeps creeping up no matter what you do.I used to think eating "healthy" was enough. I was eating salads, whole grain bread, and oatmeal, and still, my body was sending up a million smoke signals—brain fog, sore joints, and stubborn weight gain. My body was screaming, but I was ignoring it. An anti-inflammatory diet was the game changer for me. It’s what helped me finally lose the weight and feel amazing again, and it's what I believe every single woman over 35 needs to be doing.It's not about being on a "diet." It's a way of eating, a lifestyle. An anti-inflammatory diet works to both lower and not add to inflammation by cutting out foods that cause it, and eating more of the good stuff. In this episode you'll discover:📍What's REALLY going on with your body: why inflammation happens in perimenopause, how your body sends you signs when it's struggling, and how to spot them so you can address the root cause of your weight gain and fatigue.📍 A roadmap for how to start, so it feels approachable and not overwhelming.📍 Solutions for your real life, so you never feel deprived and can keep up with your family’s meals and schedule.📍 The magical side effect: While not specifically designed for weight loss, find out why an anti-inflammatory diet is THE secret to shedding that stubborn midlife pounds.Plus, you'll learn why my anti-inflammatory diet includes dark chocolate—because life is too short to give up on the good stuff. You deserve to feel amazing every day.More Support For YouGet your FREE 21-Day Anti-Inflammatory Meal Plan hereMindset Framework to Stop Relying On Motivation-Connect on Instagram

Feeling like you're stuck in a cycle of "I've tried everything, but nothing works"? I hear you, and honestly, I've been there myself. For over a decade, I've been on a health journey, and while I've done a lot of healing and made a bunch of changes, I've also made a ton of mistakes.The thing is, mistakes are part of the game! If you want to see different results with your health, you have to be willing to try something different, even if it doesn't work out perfectly.In this episode, I'm taking you behind the scenes and sharing the 5 biggest mistakes I've made on my health and wellness journey over the past 11 years:How I learned that "mindset" isn't just some kind of woo woo, but the most impactful driver of your results.The truth about supplements: Why a pill won't save you and what you need to focus on instead to get to the root cause of your health issues.How I learned the hard way that you can't outrun a poor diet, and how to know when it's time to be honest with yourself about what you're eating (or drinking).Excuses vs. accountability: The most surprising way you can start making progress by recognizing when you're making excuses, even when you don't realize it.This episode is your permission slip to stop beating yourself up about past failures and start learning from them. I'm sharing the honest truth about what it really takes to feel strong, confident, and in control of your health, especially in perimenopause.More Support For You🙋‍♀️ Work with Me🍳 How I Cook Just 3 Nights/Week🧠 Mindset Framework for a concrete solution to "working on your mindset"📌 Connect on Instagram

Do you dread making dinner? Can't come up with healthy options that your family will eat, too? Stuck eating more than your fair share of takeout?With all of the recommendations out there for midlife moms (more fiber! more protein! eat healthy, and get more sleep!), its not surprising that you're overwhelmed with info. And yet you still don't know where to start!In this episode you'll discover how the Supper Club has been an instrumental resource for so many busy moms in perimenopause. I recently gave this monthly membership a "glow up" and in this episode, you'll hear all the ways it can help you simplify your mealtime, reclaim your energy, and get your family on board with healthy eating (whether the Supper Club is right for you, or not!)Here's what you’ll learn:📌 The Component Cooking method: My signature technique that eliminates weekend meal prep, allowing you to cook dinner just three nights a week. 📌 The Oh Sh*t Meal Planner: How to use this resource to easily create 10-minute meals that help you avoid unhealthy takeout, even on your busiest nights. 📌 Meals for everyone: Simple modifications you can make so you can eat anti-inflammatory meals, and your family can enjoy the same delicious food without feeling deprived. 📌 The link between mindset and meal variety: Why your brain constantly craves new recipes and how to enjoy consistent meals without getting bored. 📌 Easy anti-inflammatory breakfast, lunch, and snack ideas: What to eat beyond eggs and oatmeal to combat cravings and fuel your body consistently all day. Eating healthy as a busy, midlife mom is easier than you think...and I've got all of your solutions right here!More Support For You🍳 Join the Supper Club: How I Cook Just 3 Nights/Week🙋‍♀️ Work with Me🧠 Mindset Framework to Stop Relying On Motivation📌 Connect on Instagram

Juggling perimenopause, family, and weight loss goals can feel overwhelming, especially when it seems like "healthy" and "anti-inflammatory" food means "no fun." It's absolutely possible, but it helps when you have a few boundaries or guardrails in place.In this episode, we're doing things a little differently and getting deep into our feelings. I’m sharing my story from a really dark time in my life, and how the lessons I learned through that experience actually created the foundation for my health today. (Because these are the lessons YOU need today, too!)As I’ve navigated my breast cancer journey, I’ve had to do a lot of reflecting and healing. In that process, I've seen how much of my healing is tied back to the way I think and act when it comes to my health and wellness. My life has taught me some hard lessons, but these are the very things that have given me the tools to feel good, stay healthy, and lose weight, even when life feels hard. I’m pulling back the curtain on my own struggles with trauma and depression, and sharing how I used my darkest days to finally take control.This episode is your permission slip to acknowledge those struggles, but also to find the strength to keep going. In this episode, you’ll learn:📌 How our excuses keep us safe, and the simple way you can identify the ones that are holding you back.📌 Why progress is actually found in the boring, and how to stop your brain from trying to modify everything when you're just starting out.📌 The hard truth about where discipline is actually built, and how you can use life’s hardest moments to your advantage.📌 Why taking care of yourself is a brave act of defiance against the chaos of midlife.You deserve to feel good. You're not alone in these struggles. It's time to find the strength to keep going, even when you feel like giving up.More Support For You💪 Get the exact at-home programs Ashley uses to lose weight and build muscle. All you need are some dumbbells!🙋‍♀️ Work with Me🍳 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Motivation📌 Connect on Instagram

You hear it everywhere these days: building muscle is an absolute MUST for women in midlife.As a midlife woman, who is also recovering from breast cancer, I’ve been taking a deep dive into my own health. What I’ve learned about muscle is truly staggering. The statistics on bone fractures and falls for older women are jaw-dropping, but here's the thing: it all ties back to how much muscle we have.I'm giving you my top three most compelling reasons to start building muscle today, plus some simple, actionable steps to get you started.In this episode, we'll dive into:How building muscle now can protect against bone loss later in life.The shocking statistic about the leading cause of death for women, that muscle can help prevent.My personal number one most compelling reason you need to start lifting weights today.The simple scan you can get today that tells you exactly where you are with your bone density.What a “physique coach” is and why I hired one at 50.Envision what you want your life to be like in your 50s, 60s, and 70s. Give yourself a strong, healthy body now, as your insurance policy to make that happen. More Support For You:✅ Free Protein Guide💪 Get the exact at-home programs Ashley uses to build muscle. All you need are some dumbbells!🙋‍♀️ Work with Me🍳 How I Cook Just 3 Nights/Week🧠 Mindset Framework to Stop Relying On Motivation📌 Connect on Instagram

I know what you're thinking when you see this episode title: is sugar really that bad?Maybe you're like me a few years ago, telling yourself, "I eat pretty clean, I don't really have that much sugar." (But, you’re still struggling to lose weight, even though you think your nutrition is totally dialed in). Or maybe you know deep down you could probably cut back on sugar, but you have no idea where to start.Whatever side you're on, get ready for some major eye-openers. Because sugar isn't just about the candy bars and soda you think it is. I'm going to pull back the curtain on how much "sugar" you're actually eating and what it's doing to your body right now.I'm talking about the bloat, the brain fog, the stubborn belly fat, and even the joint pain you've been dealing with. We'll explore:• How certain "healthy" foods can act like a candy bar in your body and why that matters.• The surprising, sneaky places sugar is hiding in your daily diet (it's in more than you think!).• Why that extra glass of wine at happy hour is making it impossible for you to lose weight.• The vicious cycle of sugar cravings and why ultra-processed foods are engineered to make you want more.• The connection between sugar, inflammation, and all those annoying perimenopause symptoms you're trying to escape.This episode is your kick in the pants to start taking your sugar intake seriously. But don't worry, I'm giving you simple, actionable solutions you can start on today. You'll learn how to track your intake, find delicious alternatives, and use everyday habits to drastically reduce inflammation and feel better fast.Mentioned Resources✅ Health Hacks Podcast, "How Sugar is Shortening Your Lifespan" by Dr. Mark Hyman✅ Free healthy meal plan for the entire family✅ Free Healthy Snack GuideMore Support For You✅ Work with Me✅ How I Cook Just 3 Nights/Week✅ Mindset Framework to Stop Relying On Motivation✅ Connect on Instagram

What if I told you September is actually the best time of year to lean into your health, wellness, and fitness goals? Seriously. We’re talking about a season that’s naturally more structured, predictable, and calm. This is your chance to ride the “back-to-school effect” and actually get goals accomplished!In this episode, we're going to dive into why ditching the New Year's Resolution mindset and adopting a September goal-setting strategy will change everything for you. We'll uncover how the back-to-school season provides the perfect environment for creating new habits, and how to use that to your advantage so you can start the new year with a running start.Here’s what we’ll cover in this episode:• The truth about why January is a terrible time for new habits and how it sets you up for failure.• The surprising reason your nervous system loves the predictability of the back-to-school season.• The simple method that allows you to cook one healthy, family-friendly meal, so you don't have to cook two separate dinners.• How to finally master your schedule and use your kids' after-school activities as a secret weapon for your own self-care.It's time to ditch the "I'll start in the new year" mentality and finally get some momentum. This is a game-changer for every busy, midlife mom who wants to feel in control of her health and life.Resources MentionedMy favorite online workout library - get BODi here for less than $10/month!The Supper Club monthly meal plan membership. Healthy, family meals in less time!My favorite planner from Crush the RushHealthy After School Snacks FREE guide (50+ snacks you can buy!)More Support For You✅ Work with Me✅ Start losing the perimenopause weight with this FREE plan✅ Connect with me on Instagram

Feel like you're lacking "motivation" or "discipline" to build healthy habits? What if you could build habits that stick without either of those things? This week, Ashley shares three unconventional tips for building healthy habits, from her 10+ years of experience, that will help you finally create lasting change.Get ready to challenge everything you thought you knew about building habits and learn how to make them an effortless part of your life, even when it feels like everything is working against you:📌 Pick ONE Thing (and Stick with It): Stop trying to change everything at once. Learn how focusing on a single, specific habit protects your nervous system from burnout and sets you up for guaranteed success.📌 Stop Planning, Start Doing: Planning is a form of procrastination that keeps you from taking real action. Ashley challenges you to stop making plans and start doing something today, to build momentum and break the cycle of inaction.📌 Embrace the Chaos: Stop waiting for the "right time" to start. Ashley shares personal stories of building habits during the most chaotic moments of her life, proving that if you can do it then, it will be effortless when life feels normal.This episode is the kick in the pants you need to get started today!More Support For You✅ Kick-start your healthy eating habit with the fast, easy, and family friendly meals in THIS guide.✅ Get the perfect workout program here (for less than $10/mo!) The exact programs I used to lose 65 lbs in my late 40s!

It's a polarizing topic, but one that we should care about TODAY: the benefits of an anti-inflammatory diet for our kids.You might think kids should just be kids, but what if the food they're eating is secretly causing hyperactivity, poor concentration, and long-term health risks? This week, Ashley makes a compelling case for why a healthy, anti-inflammatory approach is crucial for our children's well-being and shares a practical roadmap for making it happen without food fights.Healthy Kids, Happy Family: A Balanced Approach to Food:The "Why" Behind Anti-Inflammatory Eating: Learn how common ingredients in processed snacks (like TBHQ and artificial colors) are linked to hyperactivity, hormone disruption, and other serious health issues, and how removing them can have a lasting positive impact.Winning Over Your Kids: Get practical strategies for getting your children's buy-in on healthy food. This includes respecting their choices (yes, even school lunches!), offering appealing alternatives, and making healthy eating a fun and collaborative family activity.Balance Over Perfection: Discover how to focus on your child's overall nutrition over a two-to-three-day period, not just one meal. By filling nutritional gaps with healthy options, you can reduce stress and ensure your kids are getting the fuel they need.You don't have to choose between healthy kids and happy kids. With a little creativity and the right tools, you can have both!More Support For You✅ Get 50+ healthy, kid-approved snacks (that you can buy) with the FREE Healthy After School Snack Guide here.✅ Cook anti-inflammatory meals for your whole family with this FREE 7-Day Anti-Inflammatory Meal Plan.

If you have a love-hate relationship with snacks (especially after school snacks!), this episode is for you!While snacks can be a good part of a healthy day, they're often a source of stress, power struggles, and guilt for moms. This week, we're diving into how to reclaim snack time and turn it into a source of fun, health, and ease for the whole family!Ashley gets real about the damaging ingredients in many popular snack foods and shares a roadmap to navigate snack time with confidence. Plus, she's giving you a secret weapon to make it all a breeze.Your Guide to Healthy & Happy Snacking:🍎 Involve Your Kids & Get Creative: Say goodbye to snack-time battles by including your kids in shopping and prep, and get tips for making even boring snacks look irresistible.🍎 Look at the Big Picture: Ditch the pressure of every snack being perfect. Instead, examine the context of your kids nutrition over 2-3 days, ensure a healthy balance of everything they need.🍎 Remove the "I Don't Have Time" Excuse: Learn simple strategies to pack healthy snacks ahead of time on the weekend, so you can easily grab a pre-packaged, healthy option (instead of an unhealthy impulse buy!) on even the busiest weekdays.Snacks don't have to be a source of chaos! With a little planning and a lot of creativity, you can ensure your family is fueled by healthy, delicious food that supports their energy and long-term health.More Support For You✅ Simplify snack time with the FREE Healthy After School Snack guide, with 50+ healthy snacks you can buy!✅ Need support with the other meals of the day? This healthy meal plan is designed for midlife moms, but is guaranteed to work for the whole family!

Get ready! We're celebrating a major milestone: the 50th episode of The Family Fork podcast! To mark the occasion, Ashley gets vulnerable, sharing her personal journey—from healing after an abusive marriage to navigating cancer—to reveal the three most important lessons she's learned about health and life.Whether you're just beginning or starting over for the tenth time, this episode is a powerful reminder that we all begin somewhere. Get ready to be inspired and equipped with the foundational tools to create the life you know you deserve.Your Roadmap to a Healthier Life: 3 Foundational Lessons📍 Food is Your Foundation: Food is the easiest, fastest place to start. Learn why an anti-inflammatory diet and understanding how food makes you feel is the most impactful way to improve your physical and mental health.📍 Family is Your Co-Pilot: Any health strategy that doesn't work with your family is not sustainable. Discover how to prioritize your health while making it easy and appealing for your family to get on board.📍 Mindset is Everything: Beyond being positive, learn to identify and rewire the quiet stories you tell yourself that sabotage your progress. Your self-talk is the ultimate key to achieving your goals and building a life of resilience and joy.You have the strength to begin today, no matter what your past has held. These three lessons will help you get ahead faster!More Support For You✅ Take the survey for a chance to win a $250 Amazon gift card and help shape the future of this podcast! (Hurry! Survey closes 8/17/25)✅ Download the 7-Day Anti-Inflammatory Meal Plan that works for you AND your family!

You hear it all the time, "reduce inflammation", but do you know WHY it really matters? It's more than just bloating or puffy hands; it’s a silent force that can affect your brain, joints, and overall health.This week on The Family Fork, Ashley gives you 5 compelling reasons why you need to start reducing inflammation TODAY:Clearer Thinking: Learn how brain fog, forgetfulness, and dropping words can all be signs of inflammation in your brain.Pain-Free Movement: Discover how reducing inflammation can ease sore joints, helping you stay active and mobile for years to come.Easier Weight Loss: Find out why inflammation makes it so hard to lose weight, and how a week of anti-inflammatory eating can lead to surprising results on the scale.Better Sleep & More Energy: Understand the connection between inflammation, cortisol, and sleep, and how a calmer body leads to more restful nights and energized days.Prepares You for What Comes Next: Hear Ashley’s personal, powerful story of how her anti-inflammatory lifestyle helped her heal faster from breast cancer, emphasizing the importance of being prepared for future health challenges.This episode is a powerful call to action for your long-term health. Don't wait—your future self will thank you!✅ Download the 7-Day Anti-Inflammatory Meal Plan to start feeling the benefits this week!

You hear that you're supposed to eat protein in perimenopause, but you're still confused. Knowing how much, what kind, and when can be a puzzleThis week, Ashley is breaking down everything you need to know about harnessing the power of protein for more energy, less cravings, and sustainable weight loss (yes, even in midlife!)Discover why protein is your secret weapon against the challenges of aging, from muscle loss to hormonal fluctuations. Plus, stick around to the end for a special gift to help you put it all into practice!Midlife Protein is Non-Negotiable: Learn how adequate protein helps build lean muscle (counteracting perimenopause muscle loss!), balances hormones and blood sugar, keeps you fuller for longer, and even aids in faster post-workout recovery.How Much & What Kind?: Get clear on your daily protein target, and discover the best anti-inflammatory protein sources (while learning to ditch inflammatory protein bars.)Mastering Protein Timing & Convenience: Find out why aiming for 40 grams of protein by 10 AM can revolutionize your energy and cravings throughout the day. Plus, get practical tips for incorporating protein into all your meals and easy, on-the-go strategies (yes, even cooked chicken in your purse!)Protein isn't just a trend; it's a foundational nutrient for thriving in midlife. By making smart choices and front-loading your protein, you'll feel stronger, more energized, and gain control over your cravings.More Support For YOU✅ Your printable protein toolkit, designed for midlife moms. Grab it here!✅ The right protein, all day long. This easy plan gets you started today.

It feels like you're doing everything to lose weight in perimenopause, but are you sabotaging your efforts without realizing it?This week, we're cutting through the noise and revealing five common traps that won't help you lose weight, and more importantly, what you can do differently to finally see results!Ashley shares common pitfalls, from calorie restriction to hidden "quick fixes," and shines a light on why your current approach might be stalling your progress. Get ready to shift your perspective and discover sustainable strategies that lead to lasting transformation!Calories In, Calories Out? Discover why severely restricting calories and doing intense cardio can actually make you hold onto weight in perimenopause by increasing inflammation and cortisol. Learn to prioritize nutrient-dense foods, balanced macros, and strategic strength training instead.Chasing Quick Fixes: Beware of "wolf in sheep's clothing" solutions like certain supplements, detoxes, or even weight loss injections. While some can be supportive, they're not magic bullets. True, sustainable weight loss comes from consistent nutrition and fitness efforts.Failing to Meal Plan: Without a clear, easy-to-execute meal plan, you're more likely to rely on takeout, derailing your goals. Learn why meal planning (even if you hate cooking!) is crucial for consistency and healthy choices.Your Fixed Mindset: If you've ever thought, "It's just my hormones, I can't do anything about it," or "I'm too old to lose weight.", this fixed mindset is a major roadblock. Uncover how to change your thoughts, to get lasting results.Trying to Get "Skinny": While wanting to look good is okay, a sole focus on "being skinny" often isn't enough motivation for long-term habits. Hear how to shift your focus to overall health, vitality, and longevity!It's time to stop the cycle of frustration! By avoiding these common traps and adopting a flexible, proactive mindset with smart nutrition and movement, you can lose weight and thrive in perimenopause.More Support For YOU✅ Healthy, family-meals made EASY (seriously, cooking just 3 nights/week!) Check it out in the Supper Club✅ Need to go deeper, and really change up your mindset? Let's do it together in The Method.