Andy and Laura Berger

10/13/2025

💡Okay vs. Excellent: The Perimenopause Upgrade Your Plate Needs
Eating “healthy” isn’t enough in perimenopause. Your body needs specific foods, combinations, and timing to balance hormones, support metabolism, and naturally burn fat. What worked in your 20s or 30s? Likely not enough now.
Here’s what an intentional perimenopause-friendly swap looks like:
Sweet Potatoes > Brown Rice – Slow-digesting carbs with fiber, vitamin A, and phytoestrogens to regulate estrogen and reduce inflammation.

Siete Almond Flour Wraps, Egg Wraps, or Swiss Chard/Lettuce Wraps > Low Carb Wraps – Better blood sugar control and nutrient density, less processed ingredients.

Salmon > Greek Yogurt – Anti-inflammatory omega-3s plus vitamins & minerals to support energy, metabolism, and thyroid health (selenium, B6, B12, magnesium).

Berries > Bananas – High in antioxidants to lower oxidative stress, reduce inflammation, regulate cortisol, and support progesterone production.

Cruciferous Veggies > Green Beans – Broccoli, kale, cauliflower, brussels sprouts help with estrogen detox and hormone balance.

Almond or Natural Peanut Butter > Regular Peanut Butter – More calcium, magnesium, and healthy fats.

Power Greens Mix > Lettuce – Four dark leafy greens for fiber, phytonutrients, and hormone support.

Whole Eggs + Egg Whites > Egg Whites Alone – Essential nutrients for energy and hormone production: B12, iron, selenium.

✅ These aren’t just swaps to lower fat or increase protein—they’re strategic choices designed to support your body’s needs during perimenopause, so you can finally feel energized, reduce belly fat, and balance hormones naturally.
Follow to start losing weight in perimenopause when nothing else works.

10/10/2025

Easy, sustainable, and intentional—this Almond Pesto Salmon Bowl is my go-to dinner for burning fat, building muscle, and balancing hormones in perimenopause. 🍽️💪
It’s not just “healthy eating”—it’s a strategic framework designed to lower inflammation, reduce insulin spikes, support estrogen detox, and provide the nutrients your body actually needs to thrive during perimenopause.
Why it works:
Broccoli: Supports estrogen detox, high in fiber and Vitamin C, slow-digesting carbs

Salmon: High-quality protein + anti-inflammatory omega-3s to support metabolism and thyroid health

Almond Pesto: Healthy fats, antioxidants, and flavor without processed oils
Calories: ~450
Protein: 35g
Carbs: ~20g (mostly from broccoli)
Fiber: 8g
Why it works in perimenopause:
Provides high-quality protein to build lean muscle and support fat loss

Supports estrogen detox via cruciferous veggies and antioxidants

Anti-inflammatory fats stabilize hormones and metabolic function

High fiber and micronutrients balance blood sugar and insulin
This isn’t a hack or a trend—it’s a repeatable meal that fits the Perimenopause Diet framework to help you finally shift body composition when nothing else works.
💬 Follow for practical strategies to eat for fat loss, hormone balance, and energy every day

10/08/2025

We see so many of you struggling.
Investing months, years into “healthy habits” and programs that just aren’t working for your body
You start believing hormones or age are to blame…
But the reality? You don’t need years to figure it out.
You need a program designed for perimenopause that balances nutrition, strength training, and lifestyle to help you lose weight, gain strength, and feel in control again.
From GI issues and reflux… to enjoying every day without discomfort.
From hormone imbalances and endless frustration… to having two healthy children naturally.
From constant weight fluctuations… to losing fat and keeping it off for good.
From feeling trapped in endless diets… to confidently eating balanced meals every day.
We’ve helped 100’s of women overcome what they thought was their “hormonal” fate, when in reality, they just weren’t making the right changes their body needed in Perimenopause, menopause and beyond
Your nutrition and exercise needs fundamentally change in perimenopause. And if you don’t know the right changes to make, you stay stuck and frustrated in a body that no longer feels like your own
It’s time to thrive and take back your health.
💪 Follow us for proven strategies to stop weight gain, feel confident, and reclaim your health.

10/07/2025

🔥It feels like you’re doing “everything right” so the weight gain & stubborn midsection fat must be“hormones”...but that’s not the full story

Yes, hormone fluctuations are a real thing, but if you’re not targeting the real “why” behind the weight gain, you’ll keep chasing hormones without ever seeing results

What’s really happening?

After age 30, you’re naturally losing lean muscle if you don’t maintain it

Combine that with [multiple] pregnancies that deplete your body of nutrients & lean muscle, all while you’re relying on the eating & exercise patterns that you learned in our 20’s (which let’s be honest, probably weren’t right either)

THEN you’re entering perimenopause late 30’s & BAM…
it feels like hormones are the problem

But the real problem is that you went into Perimenopause with a body that wasn’t ready for it

When you lose lean muscle & gain fat, you also develop insulin resistance & increase inflammation, which makes hormone symptoms worse

Your current diet, exercise & body composition are not SUPPORTING your hormones, keeping you stuck in fat storage

❌Just working out more & adding protein won’t fix the deeper metabolic issue

Your body is undernourished; body composition has shifted & eating 1200 calories while working out 6 days a week is only depleting your body MORE of what it really needs to function

So you feel like crap & believe it’s all hormones

But if you’re stuck, it means your body isn’t getting the right support

💪Your metabolism isn’t broken. You just aren’t doing the right things to target the metabolic changes your body has experienced

When you restore muscle, balance insulin & lower inflammation — your hormones start to rebalance naturally & your body can gain strength & lose fat

If it were *just hormones* we wouldn’t be able to reverse it naturally

But we do. Everyday with the 100’s of women who STOP following all the tips & tricks online & start following
The Perimenopause Diet & Workout Plan

✨ Comment the word PERI to get our Free Masterclass or DM the word PROGRAM to join the 12 week Perimenopause Diet & Workout Program

10/06/2025

💭 Before Perimenopause vs. In Perimenopause
Remember when you could do less and the weight just seemed to melt off?
You didn’t overthink meals, workouts, or macros—you just moved more and ate less… and it worked.
Fast forward to now: you’re doing all the things—strength training, eating “clean,” adding protein, counting steps—but the scale won’t budge😩
Here’s the truth: perimenopause changes the rules. Your body’s hormones shift, lean muscle naturally declines, and metabolism slows.
Random hacks, extra cardio, or small tweaks to diet aren’t enough. You need a strategic, integrated approach that targets:
✅ Lean muscle growth through progressive strength training
✅ Balanced nutrition to support hormones, lower insulin & inflammation
✅ Lifestyle habits that support sleep, stress, and recovery
The difference? One approach keeps you stuck, the other actually shifts body composition—fat melts, lean muscle grows, and your energy and confidence come back. 💪
Stop scouring the internet for “what else I can do” or asking “what’s wrong with my body”
Your search stops here with The Perimenopause Diet + Workout Plan.
It’s time for a program designed for your perimenopausal body.
✨Follow for real strategies that help you burn fat, build muscle, and feel strong in perimenopause when nothing else works

10/03/2025

💪 Shrink Your Waist & Bulletproof Your Core in Perimenopause
If you’re over 40, your core isn’t just about abs—it’s the foundation for strength, posture, back health, and functional movement.
Most programs online give cookie-cutter workouts, but your body in perimenopause needs a strategic, full-body approach that actually shifts body composition.
Here’s the proven formula we use to rebuild core strength, tone your body, and build lean muscle so you’re injury free and feeling strong again:
Step 1: Activate Your Core
🔹 Find a neutral spine, brace your core, and start every movement with control. Protect your back while building strength from the inside out.
Step 2: Build Stability With Anti-Movements
🔹 Dead bugs, bird dogs, loaded carries—these resist motion and make your core rock solid.
Step 3: Apply Core to Everyday Moves
🔹 Squats, hinges, lifting groceries—training functional strength you’ll feel in daily life.
Step 4: Add Mobility & Complex Moves
🔹 Dynamic movements like rainbow raises, plank knee-to-elbow, or wood chops bulletproof your core in all directions.
This isn’t about endless crunches or random workouts. And just adding in exercises won’t move the dial.
It’s about a full-body, functional Program that targets strength, stability, and fat-burning—so your body actually responds and transforms.
Follow for more expert strategies to tone, strengthen, and feel confident in your body during perimenopause.

10/03/2025

💪🏼When you’ve been working out together at home for the past 5+ years, things can get wild 😂

But how cool is it that even as we “age” our bodies are leaner stronger and more capable for whatever we want to do in life!?!

(Even if that’s having fun with the Turkish Get-Up Up 🤪)

This is the kind of functional, life strength and confidence we build inside our Fit From Home Workout Membership.

We’re not just ✅ checking the workout box, doing the minimum to get by…

We’re rebuilding metabolism, strength and the ability to handle anything life throws at us with a comprehensive functional strength training program

Loss of lean muscle & mobility starts the entire progression of weight gain and feeling “old”

“Age & Hormones” aren’t the problem.

Not knowing how to build back a strong healthy body is

🔥If you’re ready to stop adding more workouts & to start following a PROGRAM from home designed to get you leaner, stronger and more energized without hours at the gym…

👉🏻Comment the word STRONG to start your 2 week Free Trial inside Fit From Home

10/02/2025

I see you… you’re over 40, eating “healthy,” adding more protein, trying strength workouts, maybe even cutting back on calories—but the scale still won’t budge😩
You’re doing all the things that used to work in your 20s and 30s, but nothing is shifting.
Why? Because weight loss in perimenopause isn’t about hacks or random tips—it’s about a strategic, science-based approach that targets why you’re gaining weight and hormones are out of balance
Your body needs a plan that combines diet, strength training, and lifestyle support in a way that actually shifts body composition, so you’re losing fat as you’re building lean muscle
Here’s what works:
💪 Full-body strength training 3–4x/week following a comprehensive PROGRAM – THIS builds lean muscle, revs metabolism, and melts fat (you can’t out-cardio a lack of muscle!)
🥗 The Perimenopause Diet – hitting your protein, fiber, and nutrient targets while lowering Insulin & inflammation supports fat loss AND hormones
🚶‍♀️ Consistent movement & mobility – daily walks, yoga, and Pilates protect joints, improve recovery, and keep your body moving without overtraining
Random protein shakes, “eating clean,” or app workouts 1–2x/week won’t cut it.
Consistency, the right program, and proper nutrition are what actually move the scale… and more importantly, shift your body composition.
The difference? One woman stays “stuck” week after week. The other starts seeing results by week 4—leaner, stronger, and confident again 💃
Stop putting in the effort and getting nowhere. Let’s start getting results today.
Follow a method that works with your perimenopausal body, not against it.
Follow for proven strategies to finally burn fat, build muscle, and feel strong in perimenopause 🔑

09/25/2025

🎉 BIG NEWS — The Perimenopause Diet & Workout Program has a brand-new home online! 🎉 www.perimenopausediet.com

Our new website is the place for women in perimenopause who want to feel vibrant and healthy, but are tired of doing “all the right things” and still struggling with weight gain, belly fat, low energy, mood swings, and feeling like their hormones are out of control💪

We created this space to finally give you the plan diet culture forgot: how to eat and exercise for women 35+ so you can lose weight naturally, rebalance hormones, and feel amazing again. ✨

👉 Check it out now at https://www.perimenopausediet.com/home

Learn what to eat in perimenopause to lose weight, reduce belly fat, balance hormones & boost energy naturally without medications.

05/16/2025

She messaged us two years ago..sensing something was *off* with her body & she needed more help with her nutrition & exercise.
She was tired, frustrated, and trying everything—

Instead of joining, she tried it on her own:
🍽 Clean eating, Keto, Fasting
🏋️‍♀️ Consistent workouts
💊 Functional medicine doc, elimination diet, gut healing
🧪 Supplements and cleanses

She did everything “right”… and although she felt a little better nothing worked to move the scale.

Until she gave it one more shot, hopeful her body would respond this time.
But this time, instead of dieting or “fixing”, she finally gave her body what it actually needed to be HEALTHY & balance on its own.

In 12 weeks, she lost 16 pounds, 15 inches, felt like herself again, and learned the truth no one is saying loudly enough:

🔥 It’s not that your body is broken.

It’s NOT just hormone changes that are out of your control.

It’s that the old rules don’t work anymore.

If you feel like your weight, mood & body have changed overnight, you’re in perimenopause your body needs a new strategy:
→ one that builds lean muscle
→ lowers insulin and inflammation
→ supports your hormones naturally

✨ That’s what we do inside our 30-Day Perimenopause Diet Program.
You don’t need another diet.
You need a plan that finally meets your body where it’s at.

Comment or DM the word HEALTHY to get our FREE Masterclass “Why you can’t lose weight in Perimenopause: and what to do instead”
Believe in your body again 💛

05/02/2025

🚨 Just Launched: The Perimenopause Diet 30-Day Program (for $99 today only!)

If you’ve been struggling with stubborn weight gain, belly fat that won’t budge, low energy, poor sleep, and anxiety that seems to have come out of nowhere…
You’re not crazy. And it's not *just* stress, life, or hormones. You’re in Perimenopause.

And that means your body has changed—and your approach needs to change too.

The Perimenopause Diet 30-Day Program is your reset.
A complete plan designed to help your body lose fat, feel balanced again, and start working with your hormones—not against them.

Here’s what’s inside:

✅ A clear, supportive nutrition plan that uses food to balance blood sugar, reduce cravings, lower cortisol, and support hormone health
✅ The right workouts (just 3 per week!) to help you lose fat, gain strength, and shift your body composition in a sustainable way
✅ Weekly motivation, checklists, and expert coaching so you never have to guess what to do next
✅ A proven approach rooted in real science, not diet trends or restrictions

This isn’t another quick fix.
It’s a practical, empowering plan that finally connects the dots on what’s happening in your body—and gives you a roadmap to feel like you again.

And today only, you can get the full 30-day program for just $99.

But don’t wait—we won’t be offering it at this price again.

You don't have to keep guessing what your body needs or trying to figure it out on your own.

THIS is the solution you've been searching for.

Click the link to get started!

THE way women over 35 should eat & exercise to lose weight, get rid of belly fat and balance hormones naturally. Learn how to stop gaining weight and start feeling healthy in perimenopause. More than weight loss— feel healthy, strong, and hormonally balanced for life with our science-backed approa...

04/21/2025

“I’m doing everything right—why do I feel so off?”😫

If you’re over 35 and suddenly struggling with weight gain, brain fog, fatigue, anxiety, mood swings, or just feeling off… you are not alone.

You’re busy running a household, building your career, keeping kids alive, maybe even planning the occasional date night 😉—you don’t have time to feel like crap.

And yet, here you are:
✅ Drinking the water and getting steps
✅ Eating the “healthy” foods
✅ Squeezing in workouts when you can
❌ Still not feeling like you

The truth? Perimenopause changes everything.

💪🏼But you don’t have to fall victim to these hormonal shifts when you know the RIGHT adjustments to make to your diet and exercise

If you’re still trying to do what worked in your 20s and 30s, you’ll keep gaining weight and stay stuck in the ‘diet cycle’💡

✨That’s why we created The Perimenopause Diet—a natural, root-cause approach to weight loss, energy, and hormone balance designed for women in this phase of life.

It’s not just about counting calories or macros, fasting or starving your body.

It’s about what your body actually needs now—to lose weight, reduce symptoms, and feel vibrant again.

And best of all? You’ll have MORE energy, less cravings, and be able to lose weight without feeling hungry or counting the days until you’re ‘off’ the diet.

This isn’t a temporary diet. It’s YOUR diet, for the rest of your life.

🎥 Swipe through to see why The Perimenopause Diet is the solution you’ve been searching for.

Then comment the word HEALTHY to grab our free masterclass recording:

“Why You Can’t Lose Weight in Perimenopause—And What to Do Instead.”
(Link in bio too!)