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 ⬇️

POOR SLEEP CAUSES FAT LOSS RESISTANCE‼️And who suffers the most with poor sleep❓Middle aged people with high-level respo...
24/03/2026

POOR SLEEP CAUSES FAT LOSS RESISTANCE‼️

And who suffers the most with poor sleep❓
Middle aged people with high-level responsibilities AND peri and post menopausal women!

23/03/2026

HOT 🥵 FLUSHES
You CAN break the cycle with RESISTANCE TRAINING!

A study by Berin et al. found that just 15 weeks of resistance training reduced moderate to severe hot flushes by 44%‼️
AND nearly half of the women cut their flushes by at least 50%, with improvements showing up as early as week 3.

So, resistance training not only builds muscle and strength and improves body composition and brain 🧠 health, it also helps reduce hot flushes.

Ladies, you don’t need to train like an athlete to get these results either.
Like anything, you start small and build upon it as you get stronger and confident.
Hence, why I run classes especially for women 40 +.

Peri/Menopause is not a reason to pull back and slow down ❌.
It might actually be one of the best times to start lifting.

Fewer flushes. More muscle. More strength.
Liberating really!!

If you’re a woman 40+ and ready to feel strong, energised and back in control, everything you need is inside my $37 evidence-based Ebook 👇
https://perimenopausetruths.com.au/from-chaos-to-radiance
It includes:
✨ How to eat to support your body
✨ Resistance training that actually works
✨ Sleep strategies that make a difference
✨ Stress management that fits real life
✨ Supplements: what’s worth it (and what’s not)
✨ MHT: how to know if it’s right for you

This is your no-BS guide to navigating this phase with confidence. 💪🏼💃

19/03/2026

Many women over 40 are worried about bone loss… but are doing nothing about it. 🧐

Here’s the truth about increasing bone 🦴 density.
You don’t need hours in the gym or complicated programs.
Yes, resistance training helps a lot, as does being active.

But to really improve things fast, you should JUMP
Women who do just 10 minutes of jumping, 3 times a week will improve their bone density from osteopenia back to normal in just 12 weeks‼️

Let that sink in…
So, no supplements, 💊 and definitely not walking.
Just impact training done consistently.

Your bones are living tissue and they respond when you give them a reason to get stronger.

We include jumping at our Empowered Strength Classes for women 40+
When’s the last time you jumped?

12/03/2026

Here’s what I often see after 40. 🤨

You’ve spent decades rearing kids, working, driving your career, taking on responsibility, caring for others and keeping it all together. 🔄

But slowly your health starts to decline. Achy joints, a body that feels inflamed and bloated, brain fog, tiredness, and maybe even some resentment. 😒

What happened? Why am I feeling this way?

👟 Exercise, hobbies and interests have slowly slipped away.

🥗 Nutrition has become just shopping for the family and making meals everyone will eat.

🫩You don’t feel like you anymore, and your body isn’t running well anymore either.

💣 So there comes a choice... Continue on this path and things get worse. 💫Or slowly start to rebuild and reinvent yourself again.

You can start small. It’s not the overhaul that works, it’s the minor changes that build momentum over time.

A daily walk.

A planned shopping list based on healthy meals.

A sleep routine.

Revisiting hobbies and stuff you used to do just for YOU

✔️ Start small and build over time. Consistency builds confidence and discipline, and discipline compounds.

That discipline will start to flow into other areas of your life.

It is never too late to create a healthy and strong body.

Just start. 👇🏻

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

📣 My 3 Nutrition Rules for Women Over 401️⃣Each meal, ask yourself: “where is my protein and where is my fibre?” These c...
11/03/2026

📣 My 3 Nutrition Rules for Women Over 40

1️⃣Each meal, ask yourself: “where is my protein and where is my fibre?”
These components are filling, keep you satisfied, and are supportive of good body composition.
👉🏼Women after 40 have an accelerated loss of muscle, and getting enough protein in can prevent this.

2️⃣Portion control: healthy foods can still contain a lot of calories, so portion control is a must!
Think nuts, avocado, rice, salmon, granola, chia seeds, full fat fairy.
You ALWAYS need to control caloric intake, no matter what you eat.

3️⃣Ditch the food rules, fad diets and quick fixes. Nutrition is a lifestyle, not something based on an outcome, such as fat loss.
Your nutrition approach will only work long term if it’s enjoyable and sustainable.

🔥Download my Ebook👇🏻
“From Chaos to Radiance” for all the info you need to know to change your body composition after 40.

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

The face of some crazy as*e women! 🤪 But they are strong women 💪🏼👌🏼Building muscle after 40 should be at the forefront o...
03/03/2026

The face of some crazy as*e women! 🤪
But they are strong women 💪🏼👌🏼

Building muscle after 40 should be at the forefront of almost everyone's health program. 🏋🏼‍♀️

In my experience, people worry most often about being overweight or not being 'in shape,' but did you know that independent of high body fat, having too low a percentage of muscle is probably as big of a risk factor, if not bigger, risk factor for many diseases. 😱

What happens when muscle gets too low?

👉🏼Falls and broken bones

👉🏼Loss of independence

👉🏼Heart disease and diabetes
Muscle helps control blood sugar and supports heart health. Low muscle makes it harder for the body manage these properly.

👉🏼Slower recovery from illness or surgery.
People with low muscle tend to recover more slowly and are more likely to be hospitalised.

👉🏼Higher risk of early death
Studies consistently show that people with low muscle mass have a higher risk of dying earlier, regardless of their body weight.

Know this: MUSCLE IS PROTECTIVE
It helps keep you strong, mobile, resilient and independent as you age.

Do you want to rock 🤘 this life after 40?

Well, you gotta lift weights ✅

19/02/2026

If you feel PUFFY, TIRED and INFLAMED, your body is asking for support, not punishment.

🚫Punishment is restrictive diets, calorie cutting, excessive cardio and rigid rules around food and exercise.

🌟Support is enough food to fuel you well each day, calories made up from that food that nourishes you, movement that you enjoy, exercise that is achievable in your busy schedule, and flexibility that allows you to create a lifestyle from these.

I meet many women 40+ who are flat out 🌪️with LIFE, who have put themselves last for too long and who are following the same rules for diet and exercise that they did when they were in their 20's and 30's.
And guess what? It doesn't work any more! 🙅🏼‍♀️

At 4️⃣0️⃣ plus you need a new strategy.
You certainly do not need to push harder, but you do need a plan that works with your changing hormones and your busy life.

💫When you give your body the right support, it responds beautifully, and it’s never too late to begin!
If this resonates with you join our ‘Path to Transformation’ program:

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

‼️BUSY WOMEN NEED REALISTIC STRATEGIES If you are a woman over 40, no doubt you are BUSY! Life at this age is filled wit...
17/02/2026

‼️BUSY WOMEN NEED REALISTIC STRATEGIES

If you are a woman over 40, no doubt you are BUSY!

Life at this age is filled with responsibilities and commitments, and sometimes it can feel as though you're drowning... looking after everybody and everything with little time left for YOU.🥲

Then we add perimenopause into the mix… poor sleep, heightened anxiety, frightening fatigue, wild mood swings, hot flushes, and a body that is changing shape faster than you can keep up with. 😩
It feels like all the things you did to manage before no longer work… who are you even?!🤷🏼‍♀️

At 49, I am right there with you and I get it.
I consider myself a “Peri expert” in nutrition and training now!
I have spent two years researching why we feel broken and what we can do about it- all evidence‑based. ✅

No hoo‑haa pills, 💊 potions, detoxes or herbs🌿
These are NOT going to fix the hormones that are leaving your body in a fluctuating fashion and causing chaotic symptoms.

What does work are smart lifestyle interventions that meet you where you are at.
I have 3️⃣ options that can help you start feeling like you again, and get you back in control of your body:

1. 💫My Perimenopause Ebook “From Chaos to Radiance”

This will help you understand what is going on with your hormones and body, and give you all the info to make the transition to reclaiming control again.
A powerful starting point for only $37 that leads into the 8 or 10 week program below.
https://perimenopausetruths.com.au/from-chaos-to-radiance

2. 💫My 8‑Week Reset Program

If you are familiar with leading a fitness lifestyle and looking after your nutrition but have lost your way, this reset program gives you the tools and accountability to get you back in control through perimenopause and beyond.
https://mailchi.mp/78ecc1854cf3/summer-reset

3. 💫The Path to Transformation 10‑Week Evidence‑Based Program

Designed for beginners or anyone who hasn’t looked after their health in a long time.
This program meets you where you’re at and teaches you the habits and behaviours that create lifelong change, especially during perimenopause.
https://mailchi.mp/923257e75f66/the-path-to-transformation-evidence-based-program

12/02/2026

‼️Women 40+: the missing supplement!

If you’re lifting, doing HIIT, sprinting, or trying to maintain strength and energy through your 40's and particularly in perimenopause… creatine is one of the most effective, well‑researched tools you can use. 🔥

Creatine helps you train harder, recover better AND maintain muscle, strength, and power. 💪🏼
🧐And did you know that women actually respond exceptionally well to creatine? This is because our baseline stores are lower and we tend to consume less red meat- where creatine is found!

📕Research in peri- and postmenopausal women shows creatine can support:

• Strength and lean mass
• Training intensity
• Bone health (when paired with lifting)
• Cognitive resilience, mood, memory and brain energy - we all need this!! 👊🏻

The best bit is that it is tasteless and can be added to water, smoothies 🥛 or shakes and you only need the cheap form - creatine monohydrate to gain all the benefits.

✅Start with 3-5g a day and expect to notice the benefits in 3-4 weeks.
But you MUST take it everyday!

📣To find out more about ALL the evidence-based supplements that support women 40+ check out my EBook here ⬇️

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

10/02/2026

MY EBOOK IS HERE!!

When your body starts changing faster than you can keep up, it’s terrifying. 😱

📣 You are not broken, you’re in Perimenopause!

💣 But PERIMENOPAUSE isn’t the problem… not knowing what’s happening is.

Many women 40+ begin to feel a loss of control and trust in their body when it comes to maintaining a happy and healthy body composition.
It is like the old rules just don't work any more... 🤯
Before 40, this was always something they could “manage.”
Until PERIMENOPAUSE!

PERIMENOPAUSE breaks that contract- and yes, it can start as early as 35!
Common things I here from my 40+ ladies:

* “I’m eating less than I ever have.”
* “I exercise more now than in my 30s.”
* “Nothing is changing and I feel worse than ever"

Arggh I hear you! 😣
At 49 I'm in the thick of it too. I know how it feels- despite your best efforts, the scales creep up and your belly widens? 📈
You have wild mood swings, poor sleep, an achy body and more…
Progress seems to stall no matter how hard you try, and the number on the scale feels completely disconnected from the effort you’re putting in. 🏃‍♀️

I believe the frustration, shame, fear and grief you feel in perimenopause hurts the most!😭

If this feels uncomfortably familiar, you’re not alone.
Your body is changing, but no one ever handed you the new gameplan.

🔥 That’s exactly why I created my Ebook 📕 'Chaos to Radiance': a clear, evidence‑based guide that finally explains what’s happening, why your old strategies stopped working, and what you can do right now to feel in control again.

💃 My Perimenopause E-book is only $37, AND it includes a personalised sample meal plan to get you started!!
Check it out here:

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

WOMEN IN THE WEIGHTS ROOMMaybe you come from a generation where lifting weights was men’s business? 🤫 Well, that has all...
06/02/2026

WOMEN IN THE WEIGHTS ROOM

Maybe you come from a generation where lifting weights was men’s business? 🤫

Well, that has all changed! And it’s not just for the younger ladies. 💃

There’s so much research to prove that weight training is now a necessity for everyone AND especially for an aging population. 💭
It’s not just for preventing muscle loss, mobility and independence but ALSO for protecting our brain and cognitive function. 🧠

Know this: there is no guarantee your body and brain will hold up in 10, 20, 30 years if you don’t train for it. 🏋🏼‍♀️📗

I am proud to have always preached that weight training is for everyone! Now there’s enough evidence to prove it. 🙌🏼

Join our women’s strength movement here at Finesse!

😩Arrghh, feeling “off” lately? Ladies, it might be low progesterone We hear so much about ESTROGEN, but PROGESTERONE is ...
02/02/2026

😩Arrghh, feeling “off” lately?
Ladies, it might be low progesterone

We hear so much about ESTROGEN, but PROGESTERONE is just as important.✅

If you’re in your 40s or 50s and noticing changes in your mood, sleep, or mental clarity, you’re not imagining it and you’re definitely not alone!
There's a whole bunch of GEN X and Millennial women feeling the same…

Can you relate?

As progesterone drops in perimenopause and menopause, many women notice:

😡Mood shifts
Irritability, sadness, anxiety, or even sudden flashes of rage
🤯Feeling constantly on edge
Low progesterone can pair with higher stress hormones, making your mind race and your body feel tense.
😶‍🌫️Brain fog
Losing words, forgetting names, or feeling mentally “slower” than usual.
🥵Night sweats and disrupted sleep

Progesterone plays a role in calming the nervous system, so when it dips, sleep often takes a hit.
And you may feel like you are in flight or fight response daily. The worst! I have been there.

If you’re reading this thinking, “This is me…”
You’re not broken. Your body is shifting. And there are lifestyle interventions you can make to improve how you feel.
I have done it myself, and now I want to share the knowledge onwards 💃

⬇️⬇️Check it out! My Perimenopause EBook 'From Chaos to Radiance' is available now:

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

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

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