Welcome to The Perimenopause Diet
We are Andy & Laura Berger. Holistic Health Enthusiasts, and Creators of The Perimenopause Diet & Workout Program
We've helped 1000's of women lose weight, take back control of their health & believe in their body again.
You're next....
What Makes The Perimenopause Diet Different
This isn't just another "diet" or quick fix, this is the diet pattern, or way to eat and live for every women who wants to thrive in a healthy body in perimenopause, menopause and beyond. No more dieting. Learn the sustainable framework your body is craving to feel balanced and healthy for years to come.
What is Perimenopause?
Perimenopause is the natural transition leading up to menopause, lasting anywhere from 5–10+ years. During this time, estrogen and progesterone fluctuate unpredictably. These hormonal swings can cause symptoms like weight gain, mood swings, poor sleep, brain fog, bloating, and low energy.
But these symptoms don't have to be your fate. They’re signs that your body’s systems — especially insulin, cortisol, gut health, and estrogen detoxification — are under stress and not getting the right support.
Why Most Women Struggle:
Most women are told to “eat healthy,” cut calories, "diet", or exercise harder. The problem is, those strategies completely ignore the way perimenopause changes your physiology and neglect to teach what your body really needs in this phase, or provide a comprehensive, sustainable plan that is YOUR DIET for this phase of life.
Here’s what’s happening behind the scenes:
Insulin resistance increases → making it easier to store fat, especially around the belly, and harder to burn fat
Estrogen detoxification slows down → excess estrogen can recirculate, driving bloating, mood swings, and weight gain.
Cortisol stays elevated → chronic stress makes sleep worse, energy lower, and fat loss harder.
Inflammation rises → driven by poor gut health, processed foods, and hormone shifts.
So when women rely on calorie-counting, macro-tracking, or “clean eating,” but don't feel better or lose weight — because they’re not targeting the systems that actually need support.
That's where The Perimenopause Diet comes in.
The ESSENTIAL first step before hormone replacement or medications to optimize your baseline health in Perimenopause and into Menopause
Get ready to transform your experience in this phase of life.
What the Female Body Needs to Thrive in Perimenopause
Your body has the tools to rebalance itself — it just needs the right inputs.
The right foods in the right balance will offset natural hormonal shifts, stop the weight gain & help you feel better than ever
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Fiber and lignans (from flax, vegetables, seeds, and whole food starch) help bind excess estrogen and support healthy gut bacteria, so hormones leave the body instead of being reabsorbed.
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Cruciferous vegetables (like broccoli, Brussels sprouts, and cabbage) provide tons of fiber, vitamins and minerals, plus contain indole-3-carbinol, which helps the body produce more protective estrogen metabolites.
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Probiotics and gut support reduce harmful bacteria that interfere with estrogen metabolism
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Omega-3 fatty acids (from salmon, sardines, flax) lower inflammation, shift estrogen metabolism in a protective direction, and increases your ability to build lean muscle
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Eating to Balance Blood Sugar helps normalize insulin, testosterone, and estrogen — making fat loss easier. Improves mood, sleep, brain fog and energy through the day
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Phytonutrients (from plant foods) support hormone receptor balance, raise SHBG (which binds excess hormones), and calm inflammatory pathways.
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B vitamins, garlic, and antioxidant-rich foods support methylation and liver detoxification, both critical for hormone balance.
- Protein not only helps preserve lean muscle, but is critical for healthy hormone balance of estrogen, progesterone and testosterone, reduces fat accumulation, promotes satiety and stabilize blood sugar levels.
But just adding in healthy foods and upping protein isn't enough. Doing it in a way that also reduces cravings, builds lean muscle, balances insulin and is sustainable in real life is where The Perimenopause Diet comes in.
Get Started
If you haven't tried The Perimenopause Diet,
you haven't tried everything
What is The Perimenopause Diet?
Your New Playbook for Weight Loss in Perimenopause
The Rules for Weight Loss & Feeling Good Have Changed
That’s where The Perimenopause Diet is different. It’s not another calorie-counting app, macro-tracking plan, or “eat clean” challenge...it's the way women in Perimenopause should eat and exercise to live a vibrant, healthy life, without being held back by hormonal changes.
We go deeper, targeting the real drivers of stubborn weight gain and hormonal imbalance with a proven framework built on science, years of experience, and thousands of success stories.
How The Perimenopause Diet Works
We’ve taken all of this research and turned it into a practical, sustainable system that works in real life.
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Nutrition: Not just “healthy eating” — but a strategic diet that lowers insulin, supports estrogen detoxification, improves gut and liver function, and reduces inflammation so your body is nourished, balanced and able to burn fat.
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Exercise: Functional strength training designed to preserve muscle, support insulin sensitivity, build bone mass, support joint health and keep metabolism strong.
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Lifestyle: Cortisol-balancing practices, sleep support, and stress-management techniques that calm the nervous system and restore resilience.
The result? A body that feels balanced again — weight loss becomes possible, energy returns, moods stabilize, and sleep improves.
This isn’t old diet and exercise tricks. This is evidence-based, female-specific nutrition and lifestyle medicine for one of the most important transitions of your life.
Your diet and body composition massively influence how you feel, your ability to lose weight, and how smoothly you transition through perimenopause.
It’s time to show your hormones who’s boss. Take back control of your body, shed pounds, lose inches, and feel like yourself again.
Stop wasting time and energy on plans that don’t work—this time, you’ll finally see results that last.
You get to choose your path, hormones don't have to choose for you.
Let's Get Started!
Hear from women who stopped trying to "diet" & started following
The Perimenopause Diet
"I came into this program just wanting my daily anxiety struggle to go away. I thought I was eating healthy but once I started following The Perimenopause Diet and workouts, within 2 weeks I already had more energy, clearer thinking, calmer mood and was losing weight. I seriously can't believe how much better I feel and have had 0 anxiety issues in the last year. Andy and Laura are incredible and I'm so thankful I did this program!"
Maria, age 43
Lost 23 pounds, 5 inches off waist and kept it off
"Once I hit my 40s, my body stopped responding to my workouts and eating habits. I was steadily gaining weight, uncomfortable in my clothes, and begging my doctor for "hormone help" but got nowhere. Plus my anxiety, sleep and energy were a mess. I tried so many diets, but nothing worked.
The Perimenopause Diet was completely different: the coaching, community, and CORE approach to nutrition made such a huge impact. In just 12 weeks, I lost 17 pounds and 6 inches, gained strength, and finally feel energized, confident, and in control. I’m so grateful I found this program — it truly changed everything for me.
Rachel, age 45
Has lost 30 pounds, 6 inches off her waist and kept it off
"I was running marathons and going to Orange Theory, so I didn’t think workouts were the issue. But my weight was stuck and I was frustrated. I didn't believe I could lose weight. After following The Perimenopause Diet and workouts, I lost 13.5 pounds and 4 inches in my stomach, but more importantly, I completely shifted my mindset around food. Learning the steps — and the ‘why’ behind them — changed how I eat and how I feel in my body. Now I feel confident, strong, and finally capable of keeping the weight off in a way that feels sustainable."
Holly, age 38
Lost 13.5 pounds, 4 inches off her waist and believes in her body again
Nutrition + Fitness Program
Ready to kickstart your weight loss and finally feel in control of your body again? In just 30 days, you’ll learn the exact framework of The Perimenopause Diet—with weekly nutrition lessons, meal guides, and access to our workout library. Perfect for women who want to jumpstart results and build confidence that real change is possible.
Nutrition + Fitness Program
Completely transform your body & mindset inside our 12-week coaching program. We combine personalized guidance, weekly expert coaching, and a supportive community of women walking the same path. With a proven nutrition + workout system, you’ll lose weight, drop inches, balance your hormones naturally, and feel better than you have in years.
Fitness Program
Fit From Home is designed specifically for women in perimenopause to build lean muscle, burn fat, and improve metabolism—all from home. With beginner and intermediate tracks, plus new advanced full-body strength workouts each week, you’ll finally see the difference between random exercise and a program built for your body.
How is this different than everything else I've tried?
We’ve spent the last 15+ years helping women break free from restrictive diets and exercise plans that only leave you exhausted, frustrated, and still struggling with weight, energy, and hormonal symptoms.
As a functional medicine Registered Dietitian Nutritionist with over a decade of experience, I’ve helped hundreds of women navigate perimenopause and reclaim their energy, confidence, and health.
There is a lack in both the medical and nutrition realm of clear, real life guidance or plans that actually work for women as their bodies change with age, leaving them frustrated and hopeless they'll ever lose weight or feel healthy again.
What makes our approach different is that I created The Perimenopause Diet after seeing over and over again the mistakes women were making when it came to not only losing weight, but caring for their changing body.
"Diets" don't work. You need to learn what YOUR diet should be to achieve optimal health in mid-life.
Our method fills in the gaps most programs are missing. It's not a willpower or quick-fix "diet" but a scientifically grounded and proven system designed specifically for this stage of life. It goes far beyond generic advice like “eat clean” or “work out more” and instead addresses the real drivers of weight gain, hormone imbalances, and stubborn belly fat, like insulin, inflammation, cortisol, and body composition.
We combine evidence-based nutrition, functional medicine principles, and strength training expertise to help women not only lose weight and build strength, but also balance hormones naturally, improve sleep, reduce stress, and feel like themselves again.
We’ve walked this journey alongside the 100's of women we coach — listening, learning, and building a program that actually works in real life. We know exactly why you're not seeing results and want to help you make the right shifts to reach your goals.
Our mission is to take the guesswork out of perimenopause and give you a clear path forward so you can feel strong, healthy, and confident for life.
Let's Get StartedFun facts about us
God has taken us on a restorative journey for our own health and our mission is to help you experience the same life-giving health he's blessed us with. Jeremiah 29:11
We have a huge garden & grow our own produce; we also have chickens for eggs
Laura plays the violin and sings
Our dog is an energetic boxer named Rosie Mae
Andy was a nationally competitive gymnast from age 3-18 and can still do his tumbling pass
We have 2 daughters who motivate us to invest in strong, healthy bodies so we can be around for them in the future!
You're only 3 steps away
from transforming your your body and feeling confident in your skin again
1. Choose The Perimenopause Diet 30 Day or 12 week program & start seeing progress right away
Learn the sustainable CORE nutrition framework that goes beyond healthy recipes, calories, and endless tracking and gives you a clear plan that supports what your body really needs to burn fat and feel healthy and energized. We take nutrition to a whole new level and help you develop the right diet pattern for this phase of life.
2. Start following The Perimenopause Workout Program: Fit From Home, just 3x/week
Don't just workout, transform your body with a proven program. If you're working out but not seeing fat loss or toning, it's time to upgrade your workouts. Access to our workout membership is included in both the 30 day and 12 week program, or you can join separately.
3. Watch the dial move on your results
Experience the difference between "working out and eating healthy" and actually following the right plan to shift body composition, increase energy, balance hormones, and feel confident in your clothes again.
Want to learn more before signing up?
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