From Diet Culture to Conscious Living: Malak’s Wellness Journey
Growing up in the late ’90s and early 2000s, Malak, a proud Middle Eastern woman, grappled with the era’s idealized body standards that glorified extreme thinness. With no access to the internet or balanced resources, her earliest exposures to wellness came through magazine diet columns—Atkins, low-fat trends, and other restrictive programs that left lasting impressions.
It wasn’t until she became a mother that everything shifted. “Having a daughter made me realize I never want her to feel the same insecurities I did,” she shares. This turning point moved her from a focus on dieting and body manipulation to one rooted in holistic wellness.
What Is Nutritional Therapy—and Why It Matters
As a certified nutritional therapist, Malak approaches health with a deep respect for the interconnectedness of the body. For her, symptoms like skin breakouts or fatigue aren’t isolated—they’re often signs of deeper issues like poor gut health, nutrient imbalances, or stress overload.
When working with clients, she doesn’t just ask about food. She asks about sleep, products used, movement habits, and stress levels. One powerful tool she uses? A simple food journal. “You can learn so much about someone’s habits by just tracking one week of meals,” she says.
Eat More, Not Less: Rethinking the Way We Nourish
One of the biggest takeaways from the episode is Malak’s challenge to the “less is better” myth. Too many women—especially those trying to lose weight or feel more energized—are under-eating. This can have damaging effects on hormones, metabolism, and mental clarity.
Instead of restriction, Malak promotes adding nutrient-dense, whole foods into your life. This approach creates a sense of abundance and sustainability. “It’s not about removing everything you love,” she says. “It’s about slowly crowding out the junk by nourishing your body better.”
What She Eats: A Mediterranean-Inspired, Ancestral Approach
Malak’s personal diet is rooted in whole foods—“things God has created for us to eat”—with minimal processed ingredients. She thrives on a Mediterranean-inspired lifestyle: lots of lean protein (like white fish and chicken), seasonal fruits and vegetables, healthy fats, and low sugar.
She emphasizes that your body responds best to what your ancestors ate. That might mean high rice consumption for some, or avoiding certain starches for others. The key is learning what your body uniquely needs.
Intentionality, Motherhood, and Fighting the System
Perhaps the most empowering part of Malak’s message is her call to intentional living. “The system sets us up for failure,” she says, referring to fast food, media influence, and busy schedules that make real nourishment feel out of reach. But we can resist that system—through education, preparation, and mindset shifts.
For mothers especially, she stresses the importance of home cooking and creating a positive food environment for children. “Start them early. Expose their palates. If it’s not in the home, it won’t be on their plate.”
Bonus: Her Go-To Crispy Rice Salad Recipe
In the episode, Malak walks us through a simple, viral recipe: a crispy rice salad packed with protein, veggies, healthy fats, and bold flavor. It’s a perfect example of how clean eating doesn’t have to be boring or complicated. Get the full step-by-step on the website or watch her demo in the video.
Watch the Full Episode on YouTube 🎥
There’s so much more to uncover—from Malak’s breakdown of macros and fasting benefits to her tips for easing into healthy eating with kids. Whether you’re in your wellness era or just getting started, this episode is packed with knowledge and love.
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