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Andy and Laura Berger

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Andy and Laura Berger

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✨The Perimenopause Diet & Workout Plan✨
The Essential plan for women who want to THRIVE in Perimenopause
💪🏼Stop Dieting 👉🏻Build a Strong Healthy Body
🔥FOLLOW US ON INSTAGRAM Andy Berger (Certified Personal Trainer) and Laura Berger (Registered Dietitian Nutritionist) combine their passion for helping people with their knowledge of Fitness & Nutrition to provide a holistic approach to helping you lose weight, heal disease and feel better.

01/12/2026

The real reason you aren’t seeing progress on the scale or feeling better?

You’re following incomplete instructions for where your body is now.
You’ve been told to:
• eat healthy
• hit your protein
• get your steps
• be more consistent
• add more workouts

And yet…
the scale won’t move, cravings feel louder, & your body doesn’t respond like it used to.

Here’s the truth no one is talking about👇
Fat loss after 35 isn’t just about eating less or trying harder.
It’s about how your day is structured, how each meal is built, and which foods send the right support to your hormones.
That’s the missing piece.

When your meals are balanced to stabilize blood sugar & lower insulin,
when protein, fiber, carbs, and timing work together,
your body finally feels safe enough to burn fat instead of store it.

✨ Breakfast isn’t just “healthy” it sets your metabolism for the entire day
✨ Lunch protects energy, mood, & evening cravings
✨ Dinner determines how your hormones respond tomorrow

This is why The Perimenopause Diet® works when “eating clean” & working out don’t
It’s not a diet.
It’s a framework for life, built for the body you have now.

And here’s the empowering part:
You don’t need more discipline.
You need a sustainable strategy designed for this season.
When you follow the right plan,
Fat loss becomes a byproduct, not a battle.

👊 Follow along if you’re ready to take your power back
and become a hormone harnesser, not a dieter.
This is bigger than weight loss.
It’s a movement of women taking back their health, and you’re invited.

01/09/2026

If you’re exercising more than ever and your body still isn’t changing, this is why 👇

What you think fat-loss workouts should look like in perimenopause:
• Working out 6 days a week
• Isolated body-part workouts
• More “burn” & cardio
• Chasing sweat, soreness, and exhaustion

What that actually does:
❌ Raises cortisol
❌ Accelerates muscle loss
❌ Doesn’t allow for recovery & repair
❌ Teaches your body to conserve fat
❌ Keeps belly fat exactly where it is

That’s why you feel like you’re “doing everything right” and still not losing a single inch.

What actually works in perimenopause looks very different. If you don’t make the right the right shifts, you’ll stay stuck believing you’re doing it right but getting nowhere.
✔️ 3 programmed full-body workouts per week
Not more days, expert design

✔️ Functional movements, not isolated lifts
Because you need to train for real life, not like a bodybuilder

✔️ Progressive overload + varied energy systems
Muscle grows when the stimulus changes, not when the routine stays the same

✔️ Strength, core, stability, and cardio combined
So you build muscle and improve insulin sensitivity while support total body wellness

✔️ Enough recovery to allow muscle rebuilding
Fat loss happens when your body feels safe, not overworked. Lean mass increases when you give your body recovery time.

Here’s the truth most women haven’t been told:
You don’t need harder workouts.
You need smarter programming for the body you have now.

This is exactly how we train inside the 30-Day Perimenopause Workout Challenge
so your workouts finally lead to:
• real muscle gain
• visible fat loss
• better energy
• a body that responds again

🔥 Follow for the right way to train & transform your body after age 35.

01/08/2026

You’ve probably been told:
“Just do more cardio.”
“Just eat cleaner.”
“Just fast longer.”
“Just take supplements.”

And yet… your belly fat isn’t budging in perimenopause.

Here’s the truth most advice gets wrong 👇
Belly fat in perimenopause is not a crunch problem or a willpower problem.

Hormonal shifts in this phase:
⚡ Reduce lean muscle
⚡ Disrupt insulin sensitivity
⚡ Increase inflammation
⚡ Make stress hit harder
⚡ Break the old burn more, eat less formula

So when the myths say:
❌ Crunches will flatten your stomach
❌ More cardio = more fat loss
❌ Eating clean is enough
❌ Supplements will “fix” hormones

Your body actually responds to:
🟢 Full-body strength training that rebuilds lean muscle
🟢 Balanced meals that stabilize blood sugar and insulin
🟢 Strategic recovery to lower stress + cortisol
🟢 A plan designed specifically for perimenopause — not your 20s

This is exactly why belly fat feels so stubborn right now.
Not because your body is broken —
but because it needs a different strategy.

✨ The Perimenopause Diet + Workout Plan was built for this stage of life — to support hormones, protect muscle, and shift body composition the right way.

⬇️ Comment “PERI” and I’ll send you my FREE masterclass
Why You Can’t Lose Weight in Perimenopause — and What To Do Instead.
⬇️ Follow if you’re ready to stop beating your head against the wall and start actually seeing your body composition shift and belly fat go away!

01/06/2026

POV: You’re trying to lose weight but suddenly the old rules don’t work anymore 😫

You’ve always eaten “healthy.”
You’ve always stayed active.
You haven’t changed a thing,
And yet the scale keeps climbing 😭

🔥It feels like someone swapped out your body overnight
and now you’re trying to diet your way back into feeling like you again.
You try eating less, cutting calories, adding more workouts, checking every box…
…and STILL nothing is moving 🥴

Here’s the truth no one tells you:
In perimenopause, a basic calorie deficit is NOT enough anymore.
👉🏻 Hormonal shifts (lower estrogen, progesterone, testosterone) accelerate muscle loss, slow your metabolism, increase insulin resistance and push more fat to your belly.
👉🏻 When you “just eat less,” you lose even MORE muscle which slows metabolism further and makes fat loss harder.
👉🏻 If your meals aren’t built to stabilize insulin and your workouts aren’t rebuilding lean mass, your body simply won’t respond the way it used to.

This is why calorie cutting works for weight loss when you’re younger, but completely fails during perimenopause.
✨That’s where The Perimenopause Diet comes in.
It’s not about eating tiny meals or “pretty healthy”

It’s about eating the right foods, in the right balance to support muscle, metabolism, and hormone health:
🟢 35-40g protein each meal
🟢 Half-plate non-starchy veggies to balance blood sugar & load fiber + micronutrients
🟢 Full-body strength training to rebuild lean muscle
🟢 A plan built for your physiology right now

‼️The Perimenopause Diet + Workout Plan is nothing like the diets you’ve tried before
and it WORKS when nothing else has.

👇🏻👇🏻👇🏻👇🏻👇🏻
🔥 Follow me if you’re ready to start seeing your body composition shift and belly fat go away

01/05/2026

Pilates. Yoga. Running. 20 minute strength workouts.
They all feel productive, but feeling a burn isn’t the same as shifting body composition.
And after age 35, progressing is everything, not just “feeling it”

Here’s the truth most women over 35 don’t know when it comes to workouts⬇️
Your body is fighting two invisible forces:
• age-related lean muscle loss
• hormone-driven muscle breakdown

And loss of lean muscle starts the whole progression of weight gain & worsening hormonal symptoms
So workouts that only create fatigue: cardio, high reps, light weights, aren’t enough anymore if you want to naturally lose weight.

That burn you feel in Pilates or Yoga?
That’s muscle fatigue, not progressive overload.

And without progressive overload to near failure, your body has no reason to:
• build lean muscle
• raise metabolism
• fight against age & hormonal related losses

Here’s how the workouts actually compare:
✨ Pilates
Amazing for flexibility and core strengthening
But too light to offset muscle loss or drive fat loss in perimenopause

✨ Traditional Strength Training
Builds muscle, but you may not see the fat loss you want
Split routines, isolated muscles, missing mobility, power, and metabolic conditioning
Women need joint support & to hit every muscle group 3x/week

✨ Perimenopause Workouts (fills in the gap & takes you from “I’m doing everything right” to working out in the way your body actually needs)
Built specifically for the body you have now:
• Full-body functional strength
• Progressive overload with smart recovery
• Core + stability + mobility
• High-intensity cardio without hormone burnout
• Bone density support (weights + impact)

This isn’t about checking a workout box.
It’s about training with intention so your body can actually respond again.

Women tell me all the time “I’m working out 4-6x/week but not seeing progress”
Here’s what you’re missing: just being active & working out more isn’t the dial mover.
Following an expert program is everything.

If you’re ready to stop guessing & trying to piece together a program on your own, follow to start seeing results & feeling confident in your body
This is how you take your power back —
not by doing more… but by doing what works now.

01/02/2026

A few years ago you could just eat a small breakfast, skip lunch, order dinner out, cut back on snacks and still feel fine and drop a few pounds whenever you wanted😅
But now? It feels like the cleaner you eat and the more you try to be “good” with your healthy eating, it’s not making a difference
You don’t know what you’re doing anymore.
It feels like the more you put you try, the less results you’re getting
For women, hormones can begin fluctuating and declining in your mid 30’s-early 40’s
This impacts your body metabolically, and if you don’t know the right shifts to make to your diet & exercise, you’ll keep feeling stuck “doing all the right things” but getting nowhere
But if your clothes are fitting tighter, you’re not doing “the right things” for where your body is at now
Things like blood sugar balance, insulin, stress, muscle loss and inflammation matter more than ever
And that’s why “eating healthy” or “cutting calories” isn’t fixing the weight gain now.
In perimenopause, it’s not about being stricter or more disciplined.
It’s about eating and training in a way that supports healthy metabolism, stabilizes insulin, and rebuilds the lean muscle to help you burn fat.
That’s exactly what The Perimenopause Diet™ is built around:
✅ Protein-first meals for stable blood sugar
✅ Strength training for muscle and metabolism
✅ Simple Meal Structure you can actually stick to
✅ A method designed for your body right now

You just need the right strategy for this stage of life.
🔥Follow to learn what your body actually needs to burn fat and feel better when nothing else works.

01/01/2026

If you’re gaining belly weight and don’t recognize your body anymore…this is why and how you can take your power back.
What most women do next makes perfect sense:
• Work out more
• Eat less
• Start fasting longer
• Add more protein
• Try to be more consistent
But belly fat in perimenopause isn’t a motivation issue:
it’s a physiology issue.
Hormonal shifts change where your body stores fat.
They change how your body responds to stress, food, and exercise.
They change insulin sensitivity, inflammation, and muscle retention.
So when you keep using old strategies, your body doesn’t respond, it pushes back.
Cravings aren’t a lack of discipline.
Low energy isn’t stress.
And belly fat isn’t because you stopped trying.
They’re signals your body isn’t being supported the way it needs now.
This is where most women get stuck, doing “healthy things” that aren’t strategic for this phase:

• Eating less instead of eating in the right balance
• Doing more cardio instead of strategically rebuilding muscle
• Tracking numbers instead of correcting what’s driving fat storage
Fat loss in perimenopause requires a different approach, one that gives you POWER over your hormones:
✔️ Lowers insulin & balances blood sugar
✔️ Reduce inflammation
✔️ Rebuilds lean muscle
✔️ Supports hormones & cellular health with the right foods
That’s exactly why I created The Perimenopause Diet™, to give women a clear, empowering framework for eating and training in a body that’s changing
This isn’t about pushing harder.
It’s about following the right strategy.
If you’re ready to stop guessing and understand what your body actually needs to burn fat & feel better:
✨ Ready to finally see progress again?
Follow for real education, real results, and a new standard for women in perimenopause.

12/30/2025

Use the link to get BOGO 40% off at checkout!
https://www.equipfoods.com/BERGER

My favorite Mint Chocolate Protein Powder (plus all the flavors) are BOGO 40% off now-12/31 at 11:59pm!

12/29/2025

👉🏻Starting in your mid-30’s, it happens quietly, even though you’ve changed nothing.

Your jeans feel snug.
You feel inflamed & bloated.
Your energy is low.

And the strategies that used to work to keep you healthy… don’t anymore.

So you do what you’ve been taught:
✔️ Eat cleaner
✔️ Add more protein
✔️ Work out harder
✔️ Track more closely

But this time, it’s not working.

✨Here’s the truth most women don’t know:

Perimenopause doesn’t respond to more of the same old diet and workout tricks, it responds to the right shifts.

Your body is changing long before you realize it’s happening.

Muscle loss begins.
Insulin sensitivity shifts.
Inflammation rises.
Hormones fluctuate in ways that change how your body uses food & responds to exercise.

And no amount of working out, being active, or eating pretty well can override that.

After working with women 1:1 for over a decade, I saw the same pattern again & again:

Brilliant, disciplined women not understanding why, despite all their effort and knowledge of nutrition and fitness, they could not lose weight or feel better.

When the real issue was outdated advice.

That’s why I created The Perimenopause Diet™

Because after transforming 100’s of lives with my method, I knew something no one else was talking about:

💥The right diet & exercise shifts give you POWER over your hormones

Not just a meal plan.
Not just a macro or calorie count to hit.
Not a list of foods to eat.
Not just more workouts.

A new standard for women, teaching you exactly how to eat, train, & care for your body in this phase so you not only lose fat, but can feel healthy & realize you have power over your hormone symptoms.

This is how you stop fighting with your body
& become a powerful hormone harnesser.

If you’re ready to stop guessing & finally use a strategy built for where your body is now, the 12-Week Perimenopause Diet Program is the next step

And yes, it changes everything.

👉 Apply to the 12-Week Perimenopause Diet™ Program starting January 11th 2026
This is where your real, sustainable transformation begins.

12/28/2025

This year, I’m skipping the New Year’s resolution and trying this instead 👇

I’m committing 20 minutes to something I KNOW will be successful next year.

Instead of big promises or extreme plans, I’m taking a short window between Christmas and New Year to reflect first… then set intentional goals.

No pressure.
No all-or-nothing thinking.
Just clarity and direction.

I’ve realized that motivation fades, but having a PLAN — even a simple one — changes everything, especially after 35.

I’ve always said “Failing to Plan is Planning to Fail”. So this year I’m choosing to focus on consistency of a few Small, SMART goals.

I hope this framework will help you in all areas of your life.

If Health and Fitness is one of your goals this year, I am here to guide you into the New Year.

If you want help staying consistent, that’s exactly what we do inside Fit From Home.

✔ 3 workouts per week
✔ Designed for men & women 35+
✔ Strength • Mobility • Core • HIIT • Longevity

Train with intention.
Train for real life.

We are kicking off a 30 Day Fit From Home Challenge. It’s simple, follow my Fit From Home workouts 3x/wk for 4 weeks and see how amazing you feel and how much your body is capable of, even as you age! I have everything your body needs built into 3 intentional workouts.

👉 Comment “Strong” to join for only $19 💪

12/19/2025

Following The Perimenopause Diet is more than a list of rules and a calorie/macro count to hit each day🍝

As a Dietitian, I’ve been counseling women for over 10 years & know that the secret to weight loss after age 35 AND keeping it off long term is not an unsustainable eating plan that burns you out

It’s learning how to EAT and the framework to follow so you can adjust any meal to fit your needs and adapt to any situation.

When you learn the right patterning, balance and framework to nourish your body, lower insulin, lower inflammation and increase metabolic health, your energy returns, belly fat goes away, “puffiness” starts to subside and you start feeling like yourself again.

The shifts are simple but they have a MASSIVE impact.

But no one is teaching you what your body really needs to not only lose weight but optimize your HEALTH and how you FEEL in Perimenopause.
Because if you’ve been counting calories, tracking macros, eating clean & pushing harder in workouts…yet nothing is changing, it’s not you, it’s your plan
Your body has changed
Your approach needs to change with it
Cravings, fatigue, belly fat, mood swings & brain fog aren’t “just hormones” they’re signs your diet isn’t supporting your hormones. No macro target or workout plan can fix a metabolism stuck in fat storage
That’s why I created The Perimenopause Diet: a science-backed, therapeutic method that uses food as medicine to rebalance hormones, lower inflammation, improve insulin sensitivity, & reprogram your metabolism so you can finally lose fat, gain strength, & feel like yourself again without willpower, restriction, or gimmicks.
👉Follow If you’re tired of feeling stuck and want to understand what your body actually needs in perimenopause

12/17/2025

Every week on our calls she said the same thing:
“I just feel so much better… and I’m so grateful.”

🔥At age 41, she didn’t know what she was doing wrong until she started following The Perimenopause Diet

Before that, she was miserable & confused
Nothing in her routine had changed, she was actually doing more workouts, more steps, more “healthy eating.”
But her body had changed & she didn’t feel like herself anymore

She was crying all the time
Her anxiety was the worst it had ever been
And no matter how hard she tried, she kept gaining weight

So what was she missing?

Her “healthy” diet wasn’t supporting the changes her body was experiencing
And if you’re in your late 30s, 40s, or 50s & feel like your body is suddenly working against you, it’s because your nutrition needs have changed

The Perimenopause Diet is the way of eating that supports your metabolism, hormones & cells as your body changes.
It’s a sustainable, lifelong pattern that helps you stop weight gain, calm hormonal symptoms, & finally feel in control again

Because if you’ve been counting calories, tracking macros, eating clean & pushing harder in workouts…yet nothing is changing, it’s not you, it’s your plan

Your body has changed
Your approach needs to change with it

Cravings, fatigue, belly fat, mood swings & brain fog aren’t “just hormones” they’re signs your diet isn’t supporting your hormones. No macro target or workout plan can fix a metabolism stuck in fat storage

That’s why I created The Perimenopause Diet: a science-backed, therapeutic method that uses food as medicine to rebalance hormones, lower inflammation, improve insulin sensitivity, & reprogram your metabolism so you can finally lose fat, gain strength, & feel like yourself again without willpower, restriction, or gimmicks.
Women following this method see results fast
💪More energy
🔥No more cravings
⚖️The scale finally moves
💃Confidence returns

If you’re tired of feeling stuck and want to understand what your body actually needs in perimenopause, join the 7-Day Perimenopause Diet Reset and start moving in the right direction

👉If you’re tired of feeling stuck and want to understand what your body actually needs in perimenopause, FOLLOW & get started with The Perimenopause Diet today.

Address

Westerville, OH

Opening Hours

Monday	6am - 7:30pm
Tuesday	6am - 7pm
Wednesday	6am - 7:30pm
Thursday	6am - 3pm
Friday	6am - 3pm
Saturday	7am - 12pm

Website

https://www.perimenopausediet.com/, https://www.perimenopausediet.com/masterclass

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