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.

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.

12/15/2025

I just made this recipe for the first time last week and it was so easy and SO good. My daughter also loved it.

I haven’t gotten into sheet pan meals too much, I typically roast pans of veggies and then cook proteins on the stovetop or grill, but doing it all on the pan this way was surprisingly fast and super tasty.

It can make a quick protein + veggie meal after work or even marinade the chicken in the sauce and chop the veggies so you can quickly pop it in the oven when you get home.

Here’s what you’ll need:

🍽️Ingredients:

~1.5 lbs boneless, skinless chicken thighs
1 medium sweet potato, chopped into small cubes, skin on
1 red bell pepper, chopped
½-1 red onion, sliced
1 large bunch of broccoli, cut into florets, stems cut
1 tbsp. olive oil or avocado oil
½ tsp salt, black pepper to taste

🍲Sweet and Savory Sauce:

2 tbsp water
⅓ cup coconut aminos
2 tbsp dijon mustard
1 clove fresh garlic (or ½ tsp garlic powder)
¼ tsp paprika
⅛ tsp black pepper

👩🏻‍🍳Cooking Directions:

Preheat the oven to 450°F (230°C).
Blend the garlic, water, coconut aminos, mustard, and spices until smooth.
Coat chicken in the sauce and let it sit while you prep the veggies.
Place chicken evenly on a parchment-lined sheet pan and sweet potatoes evenly on the other side.
Roast in the oven for 10 minutes
Toss bell pepper, onion, and broccoli with olive oil, salt, and pepper.
Remove chicken from the oven and flip; then add remaining veggies around the chicken and sweet potato.
Roast an additional 15-20 minutes until the chicken is golden and the veggies are tender and browned.

And while I love a good recipe, following The Perimenopause Diet is more than a list of healthy recipes to make. You’ll learn the framework to follow so you can quickly put meals together whether you have 5 minutes or all day to cook

Follow for more and start eating to nourish your body in perimenopause!

12/12/2025

If you feel like every corner of the internet is shouting something different at you…you’re not alone

The number 1 thing I hear from women (other than their frustration with weight loss of course) is that there is so much conflicting information out there and they don’t know what to follow

Women in perimenopause are being pulled in 20 different directions with no clear standard for your body’s needs…and it’s exhausting😮‍💨
Why?

Most nutrition advice online isn’t designed for the hormonal shifts happening in your 40s & 50s.

It’s rooted in the same macro counting, calorie restriction and clean eating without taking into account the impact of hormonal shifts on your metabolic health

That’s why it feels confusing.
That’s why you try something “healthy” and nothing changes.
That’s why what worked before suddenly doesn’t work anymore.

The Perimenopause Diet is an entirely different approach, because it’s built for this phase of life.
It’s not another trend, restrictive plan, or set of rules.
It’s the standard for how women in perimenopause should be eating to feel better, lose fat, build strength, and finally understand what their body needs.

When you have the right framework, the noise stops.
You feel grounded, confident, and supported, not anxious, overwhelmed, second-guessing every choice, or chasing the next “this or that.”

If you want to finally cut through the confusion and follow a clear, effective strategy for your changing hormones…

✨ Follow The Perimenopause Diet and experience losing weight & feeling better with the method built for you.

12/09/2025

True Story: in college I worked at Starbucks for 4 years and learned all the tricks to make the perfect drinks, but also how to easily modify your order so you can still enjoy the occasional treat without dosing up a glucose bomb.

Liquid calories (specifically from added sugars) will quickly spike your insulin and keep your body storing fat (even if the “calories” fit your budget for the day)

For women in Perimenopause, these blood sugar fluctuations (rapid rises and falls) are especially a problem because they affect your sleep, lead to energy crashes, mood swings, more anxiety and cravings.

That’s why when you think about modifying your order, focusing on the shifts that reduce added sugars, like shifting to a coffee vs. milk base and lowering or omitting pumps of sugar syrup can make a huge difference

Honestly, I don’t even feel good anymore drinking sugary drinks and I rarely buy coffee out, but here are my 2 go-to drinks at Starbucks that I get on occasion and drank on repeat when I worked there 15+ years ago:

1: Iced Venti Light Water, Light Ice Passion Tango Tea (does not contain added syrup)
2: ½ cafe Grande Americano Misto with almond milk (a grande Americano has 3 shots of espresso so ½ cafe is just fine!). A Misto is ½ milk and ½ coffee; you can also get a coffee misto with ½ coffee and ½ steamed milk

What’s your favorite way to enjoy a healthier coffee treat?

12/08/2025

As a dietitian, I’ve been counseling women for over 10 years and have looked at A LOT of food logs and know exactly what you’re doing that’s not working before starting with me.

One thing I hear all the time: “I tried making smoothies but I just felt hungry” or “it didn’t stick with me very long”

Here’s why: too much fruit/sugar, not enough protein and fiber

When you’re adding milk, juice, tons of fruit, honey, yogurt and Greek Yogurt as your “protein” or just a scoop of protein powder (10grams), of course it won’t keep you full

✅Here’s the recipe my clients LOVE and I personally drink on repeat. When you’re not afraid of making it a meal, it can be so nourishing and keep you full for hours (not to mention convenient)

🥛 2 cups of liquid total: 1 cup unsweetened almond milk and 1 cup of water (or 2 cups of water).
🫐 ½ cup organic berries or mixed berries
💪 1 serving protein powder (20-25g)
✨ 1 serving Collagen Protein (additional 15-20g protein)
🌱 2-3 tbsp chia seeds or flaxseeds (or combo of both)
🥬 1+ cup of dark leafy greens like spinach
Optional 1 tsp. Almond butter or peanut butter
Ice!

By following the balance taught inside The Perimenopause Diet, each meal is not only nourishing, but it allows you to get the fiber, nutrients and protein you need to get rid of cravings, stay full and SUPPORT your body as you’re experiencing hormonal fluctuations.

When the diet is giving the body the correct information, hormones are happier and you feel better.

Follow to get started with The Perimenopause Diet to balance hormones and keep you feeling your best in perimenopause!

12/05/2025

For the last 20+ years, you knew your body & how to keep your health & weight in check

[For all of us who grew up in the 80s-90s, our “methods” may have been questionable, but we learned what worked to lose a few pounds if it started moving in the wrong direction]

But now? Nothing is working

Most women try to lose weight by adding more workouts, eating cleaner, more protein…but the real solution is moving through the 3 Phases of The Perimenopause Diet 🌿

Why? Your body as it experiences shifts in hormones needs nutrition to be a SUPPORT for optimal function, not a list of rules to get weight off

✨ Phase 1: The Therapeutic Phase
This is the healing phase most women skip, which is why you stay stuck in cravings, mood swings, stubborn fat, & low energy.
Here we:
🔹Lower insulin
🔹Lower inflammation
🔹Rebuild lean muscle
🔹Balance blood sugar
🔹Restore micronutrient status

This is where your body finally shifts OUT of fat storage & back into fat burning AND you feel better almost immediately

✨ Phase 2: Early Maintenance
Your energy is better, your muscle is increasing, & your body composition is changing.
Here we keep the same balanced meal patterning, but…
🔹Learn to incorporate the eating pattern in all situations
🔹You can tolerate more whole-food starches
🔹You’re losing inches all over your body

Your metabolism is becoming flexible again, which is the key to sustainable fat loss.

✨ Phase 3: Sustainable Maintenance
You’ve reached a healthy weight, but your body keeps improving.
You’re losing inches, especially in the midsection, because…
🔹You continue strength training 3x/week & your lean mass is higher
🔹Balanced meals you don’t have to track
🔹Blood sugar is stable
🔹Lower stress & inflammation

This phase feels EASY because your metabolism & hormones are being supported; no more yo-yo dieting, weight fluctuations, or unpredictable symptoms.

This is the power of The Perimenopause Diet: it teaches you how to fuel your body through hormonal changes💛

✨ Ready to learn how to EAT & LIVE in Perimenopause so you can feel like yourself again? Follow to get started with The Perimenopause Diet

12/04/2025

If you’ve been eating clean, counting calories or macros and still not losing weight in perimenopause…it’s because your nutrition needs change along with your hormones

But no one taught you what your body actually needs during this phase ❤️‍🔥

In perimenopause, hormonal fluctuations increase insulin, inflammation, nutrient needs, stress, and reduce lean muscle mass

Meaning calories, macros & food tracking only tell part of the story.

So you can be eating “perfectly” on paper… and still feel stuck, because your body is a beautiful system that’s begging for the right foundational support from your diet (not more restriction and being fed “numbers”)

Here’s what most women don’t realize:
✨ Calorie goals don’t tell you anything about how food affects insulin or nourishes your hormones or cells
And insulin is one of the biggest drivers of fat storage in perimenopause

✨ Macros don’t account for micronutrients or insulin balance
Your body can’t make hormones, energy, or muscle without the vitamins & minerals it needs.

✨ Tracking can’t tell you if your meals are actually providing the right meal patterning & nutrient dense food choices
Unstable blood sugar = cravings, fatigue, mood swings, & stalled fat loss.

✨ And none of these things address inflammation.
Which is why you can be eating less… and losing nothing. Inflammation blocks your ability to build muscle & can increase hormonal related symptoms

This is why diet therapy becomes so powerful at this stage.

It’s not about restriction, it’s about giving your body what it needs to function, not just what it needs to “fit the numbers.”

When you lower insulin, reduce inflammation, nourish your cells, support your gut & rebuild lean muscle…

Your body finally feels safe enough to burn fat again.
You’re not beyond hope.
You just need a different strategy, one designed for this season of life.

✨ Follow for nutrition strategies that help you lose fat without fighting your hormones.

12/02/2025

You can lose weight & feel like yourself again…you’re just stuck in “healthy habits” that are no longer serving your body as you get into perimenopause❤️‍🩹

Stage 1: The workout pile-on 🏋️‍♀️🔥
You add MORE: classes, Pilates, bootcamps, steps, strength…
Because more workouts used to = weight loss.
But now?
Your body is changing… & the workout pile-on backfires.
You’re not actually gaining lean muscle the right way.
You’re exhausted, inflamed, stressed, & not able to heal, repair or build lean mass.

Stage 2: The diet hoping 🥗
You try to be “more disciplined”
Fasting, cut calories, increase protein, go back to WW, keto, macros…
Just hoping something will stick.
But you can’t find the right combo to actually lose fat.

Stage 3: The short-lived win ⚖️
You lose a few pounds… after what feels like forever.
But it creeps right back.
Because you didn’t lose fat, you lost water, glycogen & muscle.

Stage 4: The supplement & lab rabbit hole 💊🧪
You add more supplements you saw online.
You get labs done to figure out what’s “wrong.”
You go see a functional medicine doctor & get more lab tests and yes…more supplements (not a real fix btw)
But nothing works long-term because the root cause of metabolic and dietary imbalance hasn’t been addressed.

Stage 5: The real fix 🌿
You start following The Perimenopause Diet & learn how the right diet strategy provides healing to your body, balance to your hormones, helps you lose weight & feel like yourself again:
Balanced meals
Blood sugar stability
Muscle-building strength
Lower stress
Hormone support

…and the results finally stick.

This is exactly what The Perimenopause Diet teaches. 💛
✨Follow for nutrition that helps you lose fat, balance hormones, & feel amazing in perimenopause.

12/01/2025

First, I want you to know you’re not alone in feeling like the scale isn’t moving…like your body is revolting against you…like you’re completely lost in how to care for yourself right now❤️‍🩹

SO many women are silently suffering: gaining weight, dealing with poor sleep, mood swings, increased anxiety, & exhaustion, even though nothing has changed.
But here’s what you need to know 👇

The reason you’re feeling this sudden shift is because your nutrition & exercise needs change as your hormones change…but no one told you.
And if you keep “doing what you’ve always done,” you’ll fall into all the stereotypical perimenopause symptoms & weight gain; not because you’re doing something wrong, but because your body now needs something different.

Hormone shifts change your body metabolically:
• Reduced insulin sensitivity
• Increased inflammation
• Loss of lean muscle
• MORE visceral fat
But that doesn’t mean you're doomed to gain weight or feel unlike yourself 💛

When your diet is optimized to SUPPORT your hormones & metabolic health, not deprive it, you start feeling better naturally.
When you eat & exercise to OFFSET these hormonal changes, you can burn fat, reduce inflammatory midsection weight, & regain your energy.

But when your insulin & blood sugar are unstable, you’ll feel more cravings, low energy, mood swings, anxiety, & stress.

And when your body isn’t properly fueled with the right proteins & micronutrients, healthy hormone & energy production struggles (and you feel it).

Just adding protein, fiber & a few strength workouts isn’t enough to undo years of metabolic shifts.

Nutrition is the foundation of how your body functions, not just something we manipulate to lose weight.

So if you’re gaining weight & not feeling like yourself… that’s a sign your diet hasn’t been optimized to support the changes happening in perimenopause.

There’s nothing “wrong” with you.
Your body is changing. And it has different needs now🌿

Perimenopause (and into menopause) is a whole new playbook.

✨FOLLOW to learn exactly what to change in your nutrition & workouts to lose weight & feel better naturally.

11/28/2025

You’ve cut back on calories…

You’ve tried macros…

You’ve hit your protein goal and still can’t lose weight…

You’re not doing anything wrong.
You’re just using tools that weren’t designed for a woman in perimenopause.

Because in Perimenopause, weight loss isn’t about perfectly hitting numbers…

It’s also about FEELING better, getting rid of the mood swings & emotional rollercoaster you unintentionally stepped into, sleeping better, having more energy, and feeling like your healthy self again
If your diet isn’t helping you lose fat/gain strength AND provide the right support to help you feel like yourself again, then it’s not the right plan for you.

Calories and macros don’t tell the whole story of what your body really needs to lose weight AND feel better in perimenopause:
• which foods lower insulin
• how to reduce inflammation
• how to stabilize energy + mood
• how to prevent cravings
• how to support muscle + metabolism
• how to nourish your hormones

The Perimenopause Diet does. Because it’s not just rooted in old diet methods. It’s the therapeutic solution your body needs to be well.
It’s not “another diet.”
It’s a strategic way of eating that supports your changing physiology, so your body can finally lose weight and feel better.

Women following The Perimenopause Diet tell me everyday:
“I feel like myself again.”
“I have so much more energy”
“My cravings are gone.”
“I’m losing fat AND getting stronger.”

This is what happens when you stop eating for numbers and start eating for your hormones, metabolism, and long-term health.

If you want to feel the difference for yourself, follow along to learn how!

11/26/2025

You feel like you’re all of a sudden in your 40’s, you’re spiraling. No energy, joint pain, insomnia, mood swings, anxiety, lack of interest…

And it’s driving you insane.

You’re more active now than ever.

You’re taking hold of your nutrition all to no avail.

Everything that used to “work” isn’t helping anymore.

You feel completely helpless and lost about how to care for your body.

And you’ve lost your sparkle

Perimenopause changes your body and how you feel long before it changes your periods or hot flashes kick in.

💡Why This Happens:
Fluctuations in estrogen and declining progesterone have an impact all over your body:

👉 You lose lean muscle faster
👉 Your cells become less sensitive to insulin
👉 You become more sensitive to stress and inflammation
👉 Your nutrient needs increase

That’s why when you try to eat less, diet harder and add more workouts, you get nowhere.

These hormonal fluctuations often unveil a body that may have been struggling for years under the surface but had the resilience. Now in perimenopause, without the right nutrition and exercise support, that resilience is lost as stress hormones, insulin and inflammation start taking over, keeping you stuck storing fat and further perpetuating hormone imbalance

The solution isn’t less calories, cleaner eating, more discipline and extra workouts…

🌸The solution has to target exactly why your body is stuck:

✅ Stabilize blood sugar & lower insulin with consistent, balanced meals
✅ Support muscle gains & repair with a strength-based program +
✅ Support your body’s stress response & cortisol
✅ Support & rebuild your metabolism (not starve it)

Ready to get your sparkle back & feel like yourself again?

Follow & experience what actually works for natural weight loss & hormone balance in perimenopause (even when nothing else does).

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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