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.

Connect with Megan:

• Email: nourishtoflourish.fld@gmail.com
• Instagram: @megan.the.trainer.rd
• Megan's Website & More Information

Mentioned in this episode:

• Shannon’s episode: Gaining Through Fitness: Building Strength, Muscle, and Self-Love with Shannon Amberg (Shannon shares how Megan helped her honor her body and reach her goals with ninja-level, personalized nutritional support!)
• Protein PDF! If you want Megan's cheat sheet, shoot her an email at: nourishtoflourish.fld@gmail.com

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.

Episode Title: High Intensity Interval Living. Focus, Recovery & Reclaiming Your Energy

Episode Description:

In today’s Pour-Over solo episode, Lina throws out the myth of balance and introduces a new rhythm for resilient living: High Intensity Interval Living (HIIL). If you’ve ever found yourself multitasking through exhaustion, answering messages late into the night, or only resting when your body forces you to—this episode is for you.

Lina shares a personal story of burnout, offers a powerful reframe around priorities and energy, and gives you tangible tools to move through life with more intention, clarity, and recovery. It's time to stop chasing balance and start honoring your focus, your flow, and your nervous system.

• Why balance is brittle—and what to pursue instead
• The concept of High Intensity Interval Living and how to apply it
• How to name what’s truly a priority (and what’s not)
• The dangers of constant availability and energy leaks
• How to define your non-negotiables and protect your focus
• Simple ways to build in rest before your body demands it

“What are my top 3 non-negotiables that protect my energy and help me come back to myself?”

• Want to live this rhythm? Check out Lina’s guided breathwork sessions and recovery tools at limitlesswithlina.com
• DM @limitlesswithlina on Instagram with your favorite takeaway or your non-negotiables

• Share it with a friend who’s been stuck in hustle mode
• Leave a 5-star review—it helps more than you know
• Subscribe so you never miss a Pour-Over episode

🎙️ Episode Title: Designing Your Space: Creating a Home That Reflects You (with Angela King, Interior Designer & Founder of Eleven 18 Design)

Episode Summary:

Your home is more than a backdrop—it’s a mirror of your story, your energy, and your needs. In this heartfelt and inspiring episode, Lina welcomes Angela King, founder of Eleven 18 Interior Design and creator of the INSPIRE Method, to explore how intentional design can do more than beautify—it can help you feel at ease, grounded, and fully yourself.

Angela shares the powerful connection between space and self, how even small design choices can shift how we move through our day, and what most people are getting wrong when it comes to flow, lighting, and clutter. Whether you're an introvert craving calm, an extrovert seeking stimulation, or somewhere in between, you'll walk away with real-world tools to help your home support your energy—starting today.

In This Episode, We Cover:

• Why your home may be draining your energy (and how to fix it)
• The story behind Angie’s INSPIRE Method
• What open-concept layouts get wrong—and how to adapt yours
• Common design mistakes that disrupt well-being
• How to create micro “recharge zones” in any space
• A quick “energy test” to assess how your home makes you feel
• Practical design changes you can make today for better flow and function

Guest Bio:

Angela King is an interior designer, storyteller, and the heart behind Eleven 18 Interior Design in Indianapolis. With over 30 years of experience and a background in fine arts and interiors, she’s known for crafting spaces that are as meaningful as they are beautiful. Her signature INSPIRE Method goes beyond aesthetics—it’s a journey of discovery rooted in her clients’ values, stories, and aspirations.

Named in honor of her twin daughters’ birthday, Eleven 18 is a reflection of Angie’s belief in the importance of home, family, and authenticity. Whether transforming a cozy retreat or a sprawling estate, she brings warmth, intention, and a refined sensibility to every project.

Connect with Angela:

🔗 Website: https://www.eleven18design.com

📸 Instagram: @eleven18design

📘 Facebook: Eleven 18 Interior Design

💼 LinkedIn: Angela King

Lina’s Challenge for You:

Take a look around your home today. Ask yourself: Does this space reflect who I am and how I want to feel? If not, what’s one small shift you can make—today—that brings you closer to home?