Advertise on podcast: The Family Fork: Nutrition For Moms In Perimenopause

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 oneThe question that turned my salad resentment into a lunch I loveThe 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 guiltHow I serve nachos, tacos, and spaghetti to my family without making two dinnersTwo small shifts to try this week so healthy eating stops feeling like deprivationResources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 faultThe approaches every other program skipsHow you can cook 3 nights a week and still serve burgers, tacos, and pizza meatballsWhat to do with the nightly glass of wine, the work trip, and the holidays so they stop knocking you off trackThe identity shift that keeps your results going long after any program endsTwo small things to try this week to find the gap in the last plan you triedResources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 timeWhat "following the mood, not the plan" looks like in real life, and how Heather catches it nowHeather’s travel-proof non-negotiables, including the bathroom squat habit that keep her on track no matter where she isHow she thinks differently about stepping on the scale, no matter the numberResources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 menopauseWhat 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 exhaustionThe "double hit" of muscle loss from GLP-1s and hormone changes, and how the right foods protect youHow to enjoy tacos, burgers, and brownies the anti-inflammatory way (yes, really) Resources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 midlifeWhy the "30 days to fat loss" promises are hurting your progressThe three steps that make getting started actually possibleA real client turn-around when she started tackling her own mindsetResources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 habitsThe critical difference between what's biologically true in perimenopause and what's just a story you've acceptedHow believing "there's nothing I can do" leads to real, concrete choices that accelerate declineWhy my 83 year old mom is the most powerful example of what's actually possibleThe 3-step process to catch your old stories, build a vision, and start changing the narrative one small step at a timeWhy the mindset piece isn't optional — it's the foundation everything else is built onResources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 lifeWhy mom guilt is costing you more than just one piece of cakeHow "not wanting to rock the boat" is quietly wiping out your weekly progressThe childhood stories about who you are that are still running the show in your 40sWhy people-pleasing in perimenopause isn't just a mindset issueResources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 goalsWhy 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 problemThe three things your brain does that keeps you comfortable but stuckWhy jumping from "I'm not a morning person" to "I'll wake up at 4am every day" will always fail — and what to do insteadA three-step process for noticing, challenging, and replacing the thoughts keeping you on the wrong side of the gap Resources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 itQuieting “food noise” – and how it finally went awayWhat to think when you believe you have to “earn” the use of a GLP-1Why the shame spiral around GLP-1s is the real problem — and what it costs you to stay in itHow 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 youFREE Guide: Five Easy Steps to Lose 1 lb a Week in PerimenopauseWork with Me inside the Perimenopause Weight Loss MethodConnect with me on Instagram Resources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 Resources and Ways To Connect • FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause • Work with Me inside the Perimenopause Weight Loss Method • Connect with me on Instagram Resources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 Resources and Ways To Connect • FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause • Work with Me inside the Perimenopause Weight Loss Method • Connect with me on Instagram Resources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 from4 thoughts I hear most from women who are stuck, and why each one is keeping you exactly where you areWhat 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 optionalThree things you can start doing right now to change the way you think about your weight loss journey Resources and Ways To Connect Learn more about the Perimenopause Weight Loss MethodGet started with safe, medically-supervised GLP-1s hereConnect on InstagramResources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 insteadWhy "I don't have time" is never actually about timeHow your determination to be right can be the exact thing keeping you stuckWhy healthy eating feels miserable, and what makes it better insteadWhat I've learned firsthand about GLP-1s as a tool, not a shortcutA vulnerable conversation about body image and intimacyWhy a mindset-first approach changes far more than just your body Resources and Ways to Connect More info on the Perimenopause Weight Loss Method hereGet more info about GLP-1st for perimenopause weight loss hereConnect on InstagramResources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 vacationWhy alcohol does more than add calories, and the swap that still feels like a treatThe three bite rule that lets you enjoy dessert without deprivationWhy fruit might be the most underrated vacation foodThe mindset shift that ensures food guilt doesn't show up on your vacation Resources and Ways to Connect CURE electrolyte powder (grapefruit flavor)Swig travel cups and tumblersSubmit your questions for a future episodeWork with MeConnect on InstagramResources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram

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 summerThe three stories behind almost every summer goal that falls apartWhy “I don't have time” is rarely about timeHow shame and embarrassment about “lack of progress” shut down your brain's ability to problem-solveWhy the fear of feeling left out at a barbecue or on vacation is really about belongingA 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!Work with Me, learn more here.Connect on Instagram Resources & Ways To Connect ⭐️ FREE Guide: Five Easy Steps to Lose 1 lb a Week in Perimenopause ⭐️ 3-minute FREE GLP QUIZ to see if GLP-1s are right for you ⭐️ A 21-Day Anti-Inflammatory Meal Plan to get you started the easy way ⭐️ Work with Me inside the Perimenopause Weight Loss Method ⭐️ My FAVORITE library of workout programs (that I use every day!) ⭐️ Connect with me on Instagram