Antonia Dale - Meno Health

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Antonia Dale - Meno Health

♀️ Helping women 40+ tap into fat-burning, boost energy & lose belly fat. Real results. Real strategy. No fads. 💪

I provide personalised weight loss coaching for women in their 40's and 50's going through perimenopause or menopause, offering effective strategies to manage weight, address hormonal fluctuations, and improve overall well-being during this life stage.

20/08/2025

High-Protein Brownies 😍

Yes… brownies can be part of a hormone-friendly lifestyle - when they’re packed with smart ingredients like protein, fibre and healthy fats!

These chocolatey squares taste like a treat, but they’re secretly stacked with nutrients to help you:

✔️ Balance blood sugar

✔️ Curb cravings

✔️ Hit your daily protein ✅ (14 g per serve!)

✔️ Support fat-loss & lean muscle in midlife

Each fudgy square = 141 cals + 14 g protein

TIP: Make a batch on Sunday and freeze individually so future-you has ZERO excuses when the sweet cravings hit.

Ingredients:

¾ cup small-curd cottage cheese (4% milk fat)

2 large eggs

⅓ cup unsweetened cocoa powder

½ cup organic oat flour

¼ cup maple syrup

36 g vanilla plant protein powder (I use Inc Sports)

1 tsp vanilla extract

1 tsp baking powder

56 g sugar-free dark choc chips (Noshu)

3 g sea salt

Method:

Preheat oven to 350°F / 175°C. Line an 8×8" pan with baking paper.

Blend cottage cheese until smooth (no visible curds).

In a bowl, whisk eggs, maple syrup & vanilla.

Stir in blended cottage cheese.

Fold in protein powder, cocoa powder, oat flour, baking powder & salt — mix until just combined.

Gently fold through chocolate chips.

Pour into pan & smooth top.

Bake 22–25 mins, until centre is set & toothpick comes out mostly clean.

Cool 15+ mins before slicing. (They firm as they cool!)

Optional: Slice & freeze individually so you always have a high-protein treat ready to go

17/08/2025

Here’s your permission slip to be imperfect and still make progress!

Today’s one of those days where I’ve ticked some boxes… but not all of them.
And you know what? That’s okay.

A few years ago, I thought I had to be “all in” or it wasn’t worth it.
Now? I know that health in your 40s & 50s is about playing the long game.

Some days it’s the workout.
Some days it’s the walk.
Some days it’s just making sure I get enough protein and water.

And yes - all of it still counts.

So if you’ve been beating yourself up for not being “perfect” lately, here’s your reminder:

Small steps done consistently will take you further than big bursts that burn you out.

🩵 What’s ONE thing you can do for yourself today, no matter how small?

15/08/2025

You can’t hate your body into change - but you can love it into results! 🩷

When I was younger, I thought “tough love” meant pushing myself harder, eating less, and criticising every flaw until I finally “fixed” it.

But here’s the truth, in your 40s and 50s, that approach backfires.
Your hormones are shifting, your stress tolerance is lower, and your body’s recovery isn’t the same.

Pushing harder only adds more stress to a system that’s already doing its best to keep you going.

What does work?
💗 Fueling your body so it feels safe to let go of excess weight
💗 Training in ways that build muscle, support your joints, and balance hormones
💗 Managing stress so your body isn’t constantly in “survival mode”
💗 Resting enough for repair - because fat loss and muscle gain happen when you recover, not just when you train

If you want results that last, stop making change a punishment.
Start making it an act of care.

I encourage you to choose one thing that shows your body kindness such as a proper breakfast, a walk in the sunshine, or going to bed 30 minutes earlier. Then see how your body responds. xx

12/08/2025

Midlife Metabolism Myth: Eating Less = Losing More

If you’ve been cutting calories harder and harder…
…and your body still isn’t budging - you’re not broken.

In our 40s and 50s, eating too little for too long can actually slow your metabolism, make cravings worse, and leave you more exhausted than energised.

✅ Instead: Focus on eating enough protein and balancing your meals so your body feels safe to let go of fat.

Small shifts > extreme restrictions.

What’s one food you can add to your plate today to give your body more fuel?

09/08/2025

The Most Underrated Fat Loss Tool for Women 40+

Nope… it’s not another workout.
It’s not a magic supplement either.

It’s walking!

Here’s why it works so well in your 40s and 50s:

Lowers cortisol (your stress hormone).

Improves insulin sensitivity (hello, less belly fat storage).

Boosts NEAT (non-exercise movement), which burns more calories over time.

Supports hormone balance without exhausting your adrenals.

I like to aim for 8–10k steps on most days and I break it up into smaller walks during days where I sit a lot to make it easier. Even a quick 10-min stroll after meals makes a difference for blood sugar and cravings.

Progress doesn’t have to mean pushing harder… sometimes, it’s simply moving more.

07/08/2025

Menopause isn’t a time to eat less, it’s a time to eat smarter!

The right foods can help you:
✅ Balance hormones
✅ Support bone health
✅ Keep your energy steady
✅ Manage weight without extremes

Swipe through to see some of my favourite menopause-friendly foods and how they support your body through this transition.

Small, consistent changes can make a big difference and you can start by adding just one of these to your plate today.

Which of these do you already include in your diet?

04/08/2025

How I keep my hormones happy on the weekend...

Weekends aren’t about “falling off” or “being perfect” - they’re about building little rituals that make you feel good.

How I keep my hormones happy on the weekend:

💪 Morning lift session - nothing crazy, just a solid strength workout to boost metabolism & protect muscle.

🥞 Protein pancakes - yes, they’re delicious AND they help keep blood sugar stable (berries + Greek yoghurt for extra fibre & protein).

🍽 Balanced lunch - wholefood ingredients, healthy fats, and flavour I actually look forward to.

🌿 Nature time - walking outdoors is my go-to for lowering cortisol and clearing my head.

None of this is about restriction or rules.
It’s about finding habits that fit YOUR life, and repeating them until they feel effortless.

26/07/2025

MENOPAUSE MYTHS - If you've ever thought…

❌ “I’m too young for menopause.”
❌ “Weight gain is inevitable.”
❌ “Everyone goes through the same symptoms.”

…then this post is for you.

Menopause doesn’t come with a rulebook. It can start earlier than you expect, feel completely different from your sister or best friend’s experience, and it’s absolutely possible to feel like yourself again - stronger, more energised, and empowered with the right support.

Here are the most common myths I hear all the time from women in their 40s and 50s who feel lost, frustrated, or even ashamed of what their body is going through.

✨ Let’s replace confusion with clarity.
✨ Let’s talk about what’s really going on.
✨ Let’s rewrite the menopause narrative together.

Which of these myths caught you off guard?

24/07/2025

Some days, the biggest win is simply sitting down to eat a nourishing meal, without rushing, without multitasking, without guilt.

In midlife, fuelling your body well doesn’t mean perfection.
It means presence.
It means choosing foods that make you feel good - physically and emotionally.
It means ditching the all-or-nothing mindset and embracing what’s doable.

This was a “throw-it-together” kind of lunch… and honestly, it hit the spot.
Progress, not perfection. That’s the real flex.

What’s one meal you love that feels easy and satisfying?

21/07/2025

Read that again:
“Your future is created by what you do today, not what you plan tomorrow.”

It’s not about having the perfect plan, it’s about taking that first small step.
Drink the water.
Go for the walk.
Get to bed a little earlier.
Say no to the thing that drains you.

The version of you you’re working toward?
She’s built on the habits you repeat, even imperfectly.

Save this for the days you need a little nudge.
And tag a friend who needs it too.

20/07/2025

You Don’t Need to Fix Everything at Once and Can we stop pretending we have to do it all?!

Heal our hormones.
Get our steps in.
Eat clean.
Sleep like a goddess.
Keep the house together.
Smile through it all.

The truth? Most of us are doing our best. And that is enough.

Sometimes the real progress is:
💛 Choosing rest without guilt
💛 Saying no without over-explaining
💛 Doing one thing that makes you feel better, not everything

You don’t need to be perfect.
You need to feel supported.

What’s one gentle thing you can do for yourself today?

18/07/2025

Why Blood Sugar Balance Matters in Midlife (Even If You’re Not Diabetic)

If your energy crashes mid-afternoon…
If you feel hangry or shaky when you haven’t eaten…
If you’re constantly craving sugar or carbs…

It might not just be your willpower, it could be blood sugar swings.

In your 40s and 50s, unstable blood sugar can worsen hormone imbalances, increase belly fat, and mess with your mood.

Here’s what helps:
✅ Prioritising protein at every meal!
✅ Eating real meals, not just snacks!
✅ Getting sunlight, steps, and strength in regularly!

Balancing your blood sugar = steady energy, fewer cravings, and better hormone harmony.

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Website

https://bit.ly/menopauseweightlossgroup, https://menohealth.com.au/

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