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.

01/30/2026

Just “eating clean,” counting macros, cutting calories, fasting, and adding more workouts
is NOT how you should be approaching weight loss after 35.

It’s freaking 2026 and women are still being told to
“eat less, hit your numbers perfectly, and work out more.”

Your body deserves better than that.
Your health deserves better than that.
Your sanity deserves better than that.

I’ve never been someone who blindly follows what’s “always been done.”
When something doesn’t work, I fix it.

After working with women 1:1 for 11+ years as a functional medicine dietitian,
I can tell you exactly why you’re stuck and why it feels like “hormones” are to blame.

Because in perimenopause, hormonal shifts change how your body:
• uses food
• stores fat
• builds muscle
• regulates blood sugar and inflammation

So doing what “used to work” now just leads to more frustration, more restriction, and less trust in your body.

Meanwhile, women are searching for:
“What more can I DO?”
When the real question is:
“How should I be approaching my health and hormones differently?”

Most programs and “macro coaches” are still using diet principles that should’ve died in the 90s.
They just gave them a prettier name.

You don’t need more rules.
You don’t need another tracker.
You don’t need to punish yourself into progress.

You need to learn how to eat and train in a way that supports:
✔ hormone balance
✔ lean muscle
✔ stable blood sugar
✔ low inflammation

In a way that feels good in your body.
Life-giving.
Not rooted in deprivation.

That’s when fat loss becomes consistent.
That’s when food feels peaceful.
That’s when you stop feeling at war with yourself.

This is what I teach inside The Perimenopause Diet.

Not dieting.
Not extremes.
Not willpower.
Mastery of your health.

Understanding what your body needs now
so you can care for it with confidence and freedom.

If you’re ready to stop managing your body
and start understanding it…

Message me the word “PERI” & I’ll send you my free masterclass.

01/23/2026

If you’re hitting 10,000 steps a day and your body still won’t change…

This is why you’re still feeling stuck.
Walking isn’t the problem.
Believing it’s the solution is.

For years, more movement = weight loss.
Add walks. Add workouts. Burn more calories. See the scale move.

But in perimenopause, the rules change.
Your body is no longer responding to “do more.”
It responds to strategies that target the impact hormonal shifts have on the body: stress, muscle loss, inflammation and insulin resistance.

So when you pile on:
🚶‍♀️ more walks
🚶‍♀️ more cardio
🚶‍♀️ more “just move your body”

Your body doesn’t hear fat loss
Because it’s not targeting why you’re gaining the weight.

That’s why:
• your clothes fit tighter
• belly fat shows up out of nowhere
• energy drops
• the scale won’t budge

Here’s the shift most women miss 👇

Fat loss in perimenopause isn’t about burning more calories.
It’s about building a stronger, more metabolically active body.

That means:
🟢 Full-body functional strength training 3x/week
🟢 Walking to support recovery, not replace strength
🟢 Eating to lower insulin & inflammation, not “eat less”
🟢 Programming that works with your hormones

10K steps can absolutely be part of the plan.
But they can’t be the plan.

When strength is the foundation,
walking becomes a part of a bigger plan
and your body finally starts responding again.

This is exactly what we teach inside the 30-Day Perimenopause Workout Challenge:
Expert-designed workouts to build lean muscle, boost metabolism, and lose fat without burning yourself out.

💬 Follow to get started with a workout plan built for where your body is now.
This isn’t about doing more, it’s about doing what works now.

01/21/2026

POV: Two women are “motivated”, “doing the work”,

But only one is actually getting leaner in perimenopause 😫
You know this woman on the right.
Maybe, you are her.

👟 Cardio 5-6 days a week
🥗 Eating “clean”
💧 Drinking water
📉 Still not losing weight

And wondering, what else can I possibly do? 😭

🔥 In perimenopause, the problem isn’t effort, it’s strategy.

Because hormones shift EVERYTHING:
👉🏻 Muscle naturally drops
👉🏻 Insulin sensitivity decreases
👉🏻 Cortisol stays higher
👉🏻 Your metabolism stops responding to “burn more, eat less”

That’s why cardio that used to work in the past, barely moves the needle now.
Meanwhile…
❤️ The woman on the left is working out LESS —
but she’s following a Perimenopause Workout, and that’s why her body is changing:

🟢 Full-body strength training 3x/week
🟢 Smart progressions that rebuild lean muscle
🟢 Moves that support core stability + upper back strength
🟢 Workouts that DON’T spike cortisol
🟢 A plan built for perimenopause

She’s losing fat, toning her body, and feeling stronger,
because her workout matches this phase of life.

Not because she’s trying harder.
Not because she’s killing herself with cardio.

But because she’s finally giving her body what it needs to burn fat again.

Before you add more workouts, buy another supplement, or blame your hormones, learn how to train for perimenopause, not against it.

👇🏻👇🏻👇🏻👇🏻👇🏻
🔥 Follow to learn the right way to eat & exercise in perimenopause to lose weight naturally & feel like yourself again!

01/19/2026

Permission to send this to your husband so he finally understands😅

I can’t tell you the number of women who I talk with that want to follow The Perimenopause Diet, only to get talked out of it by their husbands who think it’s just “simple science, be more disciplined” energy that’s going to get them results, and convince them they just need to try harder.
Wrong sir. Bro science doesn’t hold up here.

If you’re in perimenopause, here’s the truth no one explained to you:
Men and women do not lose weight the same way. Women are not small men.
And once hormones shift, the gap widens fast.

This isn’t about willpower.
It’s not about discipline.
And it’s definitely not because you’re “doing something wrong.”

What’s actually happening👇
🔥 Macro plans & cardio don’t account for hormonal shifts
Insulin sensitivity, inflammation, and muscle loss change how your body responds to food.

🔥More cardio doesn’t equal more fat loss anymore
In perimenopause, excess cardio raises cortisol and teaches your body to hold fat.

🔥Strength training only works when it’s programmed for this phase
Random lifts or body-part splits don’t rebuild the lean muscle your metabolism depends on.

🔥 “Eating healthy” isn’t enough
If meals aren’t balanced to stabilize blood sugar, cravings and fat storage increase — even at the same calories.

That’s why:
• You track everything
• Hit your steps
• Lift weights
• Drink the water
• “Do all the right things”
…and still feel stuck.

Meanwhile, he makes one tiny change and the scale moves.
You’re not imagining it.
Your body has changed and it needs a different strategy.

✨If you’re ready to stop fighting your body and learn how to work with it, follow for real, science-backed strategies that actually work for women in this phase.

01/14/2026

💕Following The Perimenopause Diet doesn’t mean giving up your favorite restaurants, skipping social moments, or feeling guilty every time you grab takeout.

We get out of the “all or nothing” diet mindset & learn the right framework to actually live as a healthy person, not someone who is on a “diet” or always trying to lose weight.
It’s a realistic, flexible way of eating that teaches you how to make simple swaps that support your hormones in real life, not in some perfectly curated meal-prep world.
That’s how we feel EMPOWERED & stay consistent without the guilt, shame or falling off the wagon every other week.

Everything you’ve been taught about dieting sets you up to fail:
❌ “Just order a salad”
❌ “Clean eating only”
❌ “Start over Monday”
❌ Rigid calorie counting with no guidance for real situations

But when you learn how to build a meal that actually balances your blood sugar, supports your insulin system, and keeps cravings stable…
you don’t have to avoid grabbing food with your family or celebration dinners
You just order differently.

When you swap the big, fried, carb-heavy option for something protein-focused and veggie-forward, you:
✅ Cut calories without feeling restricted
✅ Avoid the blood sugar spike → crash cycle
✅ Stay full and energized instead of sluggish
✅ Support your metabolism in a way that actually helps you lose weight

🙌 And this is exactly why The Perimenopause Diet works so well.
It’s not about perfection. It’s sustainability.
It’s about knowing how to eat in a way that fits your actual life, busy days, kids, work, cravings, and last-minute takeout included.
Life isn’t perfect. Your diet should feel like it fits in your life.

👉Follow to get started with a real life plan built for where your body is now.

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.

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/masterclass

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