Episode 9

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Published on:

19th Jun 2025

Nourishing Through Perimenopause: Science-Backed Strategies for Women with Megan the Trainer

Episode Title: Nourishing Through Perimenopause: Science-Backed Strategies for Women with Megan the Trainer

Episode Summary:

In this episode, I’m joined by Megan Berner, a personal trainer and registered dietitian who specializes in helping women navigate perimenopause with confidence. Megan walks us through her BIG THREE strategies for nourishing your body during this phase: focusing on protein, carbohydrates, and fiber. These key elements are crucial for maintaining energy, preserving muscle mass, and supporting overall health during perimenopause. Megan’s practical, no-shame approach to nutrition and fitness helps women make lasting changes without resorting to extreme measures.

Guest Bio:

Megan Berner is a personal trainer and registered dietitian based in Wisconsin. She works with women in their 30s to 50s, guiding them through the hormonal changes of perimenopause with a focus on sustainable health strategies. Megan’s program, Nourish to Flourish, is rooted in practical nutrition and fitness solutions that are tailored to real-life women. Outside of her work, Megan enjoys spending time with her German Shepherd, Taz, chasing her toddler, Beau, and relaxing with her husband, Kraig.


Take Action:

Megan’s BIG THREE strategies for nourishing your body during perimenopause:

  1. Amp up your protein – Essential for preserving muscle mass and supporting metabolism.
  2. Manage your carbs – Pair carbs with protein or fat to prevent blood sugar spikes and crashes, and stabilize energy levels.
  3. Prioritize fiber – Supports digestion, helps balance hormones, and keeps you feeling full.


By focusing on these three elements, women can start nourishing their bodies in a sustainable way and see lasting benefits in their energy, strength, and overall health.


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Thank you for listening!

Be sure to subscribe, share, and leave a review if you enjoyed this episode. Don’t forget to connect with Megan for more insights on how to nourish your body and thrive during perimenopause.

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About the Podcast

Coffee Talk with Lina Midla
Conversations in Wellness, Wisdom, and Woo
Welcome to Coffee Talk with Lina Midla—your perfect pairing with coffee (or tea, we don’t judge). Each week, Lina hosts inspiring guests from wellness, wisdom, and spirituality or shares solo episodes packed with tools like breathwork, meditations, and inspiration. It's your go-to for solid info, actionable steps, and just enough woo to keep it fun. So, grab a cozy cup (and maybe a notebook) and let's unleash YOUR LIMITLESS POTENIAL!

About your host

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Lina Midla

Lina Midla is a powerhouse in women's wellness, blending science, soul, and sweat to help women unlock their limitless potential. As a mother of two, a highly certified Women’s Fitness & Wellness Coach, breathwork facilitator, and SHERPA Breath & Cold Master Trainer, Lina has spent over a decade helping women reclaim their strength, resilience, and confidence. She has played a key role in growing a fitness brand and has consulted for multiple wellness tech companies, bringing her expertise in functional fitness, biohacking, and nervous system mastery to a broader audience. Whether through breathwork, cold plunging, strength training, or mindset shifts, Lina’s work is rooted in the belief that everything we need is already within us—sometimes, we just need the right tools to access it. And, of course, she believes all great things start with a strong cup of coffee.

On Coffee Talk with Lina Midla: Wellness, Wisdom, and Woo, Lina brings her signature blend of high-energy coaching and grounding wisdom to the mic, sharing actionable insights, expert interviews, and game-changing wellness tools. Her podcast is a space where science meets spirituality, where women can explore new perspectives on health, healing, and personal growth. With humor, heart, and a no-BS approach, Lina curates conversations that inspire resilience, curiosity, and joy—helping women move beyond limitations and into their most vibrant, limitless selves.