Perimenopause Truths by Dayni Baker

Perimenopause Truths by Dayni Baker 🎓MNU Certified Nutritionist
🔥 I help women 40+ understand why their body suddenly stops responding, and what to do about it.

Get leaner, stronger and energised
Science, not fads 🚫

My Perimenopause Ebook ‘Chaos to Radiance’ is here ⬇️

16/07/2026

MY THREE STEP NUTRITION ACTION PLAN THAT ACTUALLY WORKS! 🔥

As a Nutritionist the most BASIC yet EFFECTIVE strategy I use is this:

1️⃣ Remove the noise, the conflicting info and messages, the comparisons and the search for the perfect diet!
By removing these you can take action.

2️⃣ The action I use with my clients is this:
Develop a meal plan using the client’s food choices (no foods banned, and yes, treats included!).
Break this down for them into a meal plan showing them what a day of eating should look like in appropriate portions based on their goal- whether it is fat loss, maintenance or muscle gain.
This controls calories and takes the guess work out- the most important part!
The meal plan also ensures they hit their nutrient targets to optimise health, energy and cognitive function. 💃

So, now we have a system.
BUT the system will be challenged by their already ingrained self-limiting beliefs. 🙆🏼‍♀️
This is the make-or-break point, and WHY the perfect diet for them may still not work. 😳

3️⃣This is where my COACHING comes into play!
As a Coach I will help you understand your self-limiting beliefs and how they impact you every time you try to change.
Beliefs are decisions you made a long time ago, based on experiences you had or watched others have- often our parents- and they shape the story you have about food, body image and dieting. 😢
When we challenge these beliefs we can actually make new decisions moving forward and create the change we want. 👟

The coaching goes hand in hand with the meal plan to help you master your nutrition, your weight and your belief system so that you can make changes that truly last. 🙌🏼

⭐️ Ready to remove the noise and get clear?
I am taking on new clients, apply via LINKTREE in my bio.

17/06/2026

Top 3 Ways Protein Supports Fat Loss & Body Composition 🍗🍖🥚

Protein isn’t just for building muscle, it also plays a HUGE role in how your body looks, feels and performs day to day. 🤸‍♂️

Here are the top 3 reasons why PROTEIN should be a priority

1️⃣Preserves & builds lean muscle

Protein provides the building blocks (amino acids) your body needs to repair and grow muscle. When combined with training, it helps increase lean muscle mass, which is the key for tone and shape!

2️⃣Boosts metabolism & fat loss

Your body burns more calories digesting protein than carbs or fats (this is called the thermic effect of food). Higher protein intake can also help shift weight loss toward MORE fat loss while protecting you from losing muscle tissue.

3️⃣Keeps you fuller for longer

Protein is highly satisfying and it helps reduce hunger, control cravings, and keep you on track with your nutrition.

💫 Meaning.... less snacking = better consistency = better results.

A higher protein diet is the KEY 🔑 to successful long term fat loss and improved body composition (more muscle, less body fat!)

But how do you do this without eating boring chicken and tuna??

🥘 Well lucky for you, I have developed a ‘High Protein Recipe Pack’ ready for you to download!

3️⃣0️⃣ meals covering breakfast, lunch, dinner and snacks with calories and macros provided.

Grab it here: https://www.perimenopausetruths.com.au/from-chaos-to-radiance

26/05/2026

NUTRITIONISTS TOP TIP FOR SUCCESSFUL FAT LOSS AFTER 40

ADDRESS YOUR SLEEP 🛌
Yes, you hear it over and over again from me, but let me tell you why…

Sleep is not a luxury. It is actually one of the most important fat-loss and healthy-aging tools we have! 😴 💃

When your sleep is poor, everything WILL feel harder. 😔

Research shows us that with poor sleep your hunger increases and your cravings get louder! 😳
Your stress hormones rise and your energy drops making all the healthy habits you want to stick to feel impossible to maintain.

Sleep isn’t just about feeling rested, IT IS the foundation for hormone health (and after 40 our hormones are already challenged!). It also supports metabolism, recovery, mood and appetite regulation. 💫

Research shows over and over again that when you consistently get poor sleep (especially less than six hours per night) and then try to diet for fat loss, the opposite of what you want can happen in. 📊

Yes, the number on the scales may go down… but the research shows you are far more likely to lose muscle instead of body fat.
And we must protect muscle at all costs after 40!!

MUSCLE 💪🏼 IS THE KEY AFTER 40…
It supports our metabolism, strength, hormones, bone health, confidence AND the long-term ability to maintain a healthy body composition as you age.

Customised meals plans, coaching, accountability:

https://finessenutritionandfitness.com.au/what-we-do/nutrition-programs/

22/04/2026

🔥 Body fat redistribution after 40 is a thing!
It leaves the typical female fat storage areas and accumulates on the waist.

📕 My $37 Ebook teaches you why and what you can do about it. You’re not broken, you just need a different strategy!

Link to book in my LINKTREE bio. Or comment YES and i will send you the link.

22/04/2026

🔥 Body fat redistribution after 40 is a thing!
It leaves the typical female fat storage areas and accumulates on the waist.

📕 My $37 Ebook teaches you why and what you can do about it.
You’re not broken, you just need a different strategy! ⬇️⬇️

https://perimenopausetruths.com.au/from-chaos-to-radiance

17/04/2026

CHOOSE STRENGTH

You didn’t bust your a** for years, only to retire and have your body lose strength, power, mobility and let you down.

When we define ourselves by a number:
“I’m 60 and my body is tired and that’s just how it is now” we hand over our chance to live a life of physical abundance!

At 50, you have at least another 30 years, at 60 at least another 20. And so on…

Choose to be different, break the mould of “old age”, take on life and live it with physical strength to take you all the places you want to go with ease!

https://mailchi.mp/c3c3248b0bfb/your-strong-era

15/04/2026

You’re not “bad at sticking to things.” 👀

😪 You’re just tired! Tired of starting over every Monday.
Tired of thinking about your body all the time.
Tired of knowing what to do, but not doing it consistently.

And if you’re honest? You don’t want another diet. You want to feel like yourself again. 💃
Not just for a week… but as your normal.

I speak with women just like you ALL the time. Especially women 35+.
You have prioritised others for so long that you’ve forgotten what it feels like to be strong, in control, energised and proud when you look in the mirror. 😭

So this autumn and winter, I’m opening something different!
🌟 A space for women 35+ who are DONE with extremes and who are ready to build the habits, mindset and lifestyle that make weight management effortless.

I want women to:
✔️ Wake up knowing exactly how to fuel their body.
✔️ Train because they WANT to, not because they “have to.”
✔️ Feel strong, capable and confident in their skin.
✔️ Stop negotiating their own needs every day.

That version of you is built through the right structure, support and guidance.
YOUR STRONG ERA 💪🏼 program

Inside this program, we combine:
✨ Nutrition that actually fits your life
✨ Training that builds strength and confidence
✨ Mindset coaching that removes self-sabotage for good

This is about becoming the woman who doesn’t fall off track anymore.
This is about being able to show up to your kids, your partner, your career as the best version of you and get the job done because you’re energised!
It’s time for YOUR STRONG ERA!!

If you’re ready to make yourself a priority again check out this Three Tier Program:

“Your Strong Era”

➡️I am looking to work with 8 women who are ready to build the version of themselves that they’ve been putting off for years! 💪🏼

Check it out here:

https://mailchi.mp/c3c3248b0bfb/your-strong-era

06/04/2026

🧡I love being a mum and a wife, a care taker and nurturer to my family.
I also love working in the health and fitness industry and helping others feel the reward of taking care of themselves.

But I can also burn out. And I’m consistently reminded of this. Will I ever learn?!🫤

One thing I do know, is that nutrition, exercise/movement and sleep, hobbies and interests are the priority to ensure I can show up as the BEST MUM and wife to my family.
If your highest values are your family then you must prioritise yourself and your HEALTH. 💪🏼
For without these you simply cannot be successful at this long term.

https://perimenopausetruths.com.au/from-chaos-to-radiance

🏋🏼‍♀️What changes when women resistance train after 40?✅ More muscle supports metabolism and body composition. Fat loss ...
31/03/2026

🏋🏼‍♀️What changes when women resistance train after 40?

✅ More muscle supports metabolism and body composition.
Fat loss becomes EASIER, and then sustained in the long term.

✅ Energy and sleep improve because training supports recovery, not exhaustion.
You reduce anxiety and depression and improve many of the symptoms related to hormone fluctuations in perimenopause.

✅ Results come from smarter training, not from doing more.
You can actually do LESS exercise sessions and gain MORE benefit compared to cardio alone.

🙋‍♀️So why do many women still avoid weights?

• Fear of injury or “doing it wrong”
A: If you’re taught correctly you’ll avoid injuries and actually avoid other injuries!

• Old beliefs about bulking or needing cardio instead
A: Women don’t get bulky! They don’t have enough testosterone for this to occur.

• Feeling tired and assuming they should stop, not adapt
A: You’ll feel less tired, you’ll sleep better and have more energy!

Women over 40 don’t need more workouts.
They need the right kind!

👉🏼LIFT WEIGHTS

Join our women's only resistance training classes- get strong, get empowered, and join the long term game!

Find out ALL about why resistance training is
anti-aging for women 40+ and how to improve many of the peri/menopause symptoms here:

https://perimenopausetruths.com.au/from-chaos-to-radiance

Why women in their 40s struggle with body composition 👙 If fat loss suddenly feels harder, your energy is lower, the foo...
26/03/2026

Why women in their 40s struggle with body composition 👙

If fat loss suddenly feels harder, your energy is lower, the food niose feels louder and your body isn’t responding the way it used to... please know this is not a discipline problem! 😰

For many women in their 40s, this is perimenopause physiology at work. 🤔

👉🏼Here’s what’s actually changing:

🔹 Sleep is disrupted
Fluctuating estrogen and progesterone impact sleep quality and recovery.
Poor sleep increases hunger hormones, reduces fat loss (even in a calorie deficit), and makes muscle harder to preserve.

🔹 Energy availability drops
Lower and less stable hormones affect mitochondrial function and nervous system recovery, meaning you feel more fatigued even when doing less!

🔹 Cravings increase
Blood sugar regulation becomes more challenging and stress tolerance drops (in an even more stressful time of your life!)
So the brain seeks quick energy, especially carbs and sugar and those hyperpalatable foods. 🍫

🔹 Movement naturally declines
So, with less sleep and less energy, you move fewer steps, do fewer exercise sessions, and have lower training quality, and often without even realising it. 👟

‼️And all of this directly affects body composition- you are storing more fat and losing muscle, or finding it harder to build muscle.

This is why doing more cardio, eating less or pushing harder always backfires eventually.❌

Women in this phase NEED smarter training, better recovery, protected muscle and REALISTIC expectations.
✅Along with an acceptance that their body is, and will be different to their 20s and 30s,

💫Know this, your body hasn’t failed you, it’s asking for a different strategy.

If you are ready to feel strong, supported and work with a sustainable, long term approach, especially for women 40 plus, then ‘The Path to Transformation Program’ is a good fit for YOU! 👇🏻

https://mailchi.mp/923257e75f66/the-path-to-transformation-evidence-based-program

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