A Practical Mini Retreat for Perimenopause, Menopause and Beyond
This carefully curated half-day retreat offers an immersive experience for women navigating perimenopause, menopause and post-menopause who want intelligent, practical support for their changing bodies.
The afternoon begins with a thoughtfully designed yoga practice tailored to the physiological shifts of the peri and menopausal transitions. Through intentional key yoga poses, pranayama techniques and meditation practices, you will explore ways to ease stress, support sleep, reduce fatigue, low mood, improve joint comfort and rebuild confidence in your body. The session is suitable to all levels and focuses on working with your nervous system and physiology, rather than pushing against them.
We then move into a hands-on nutrition immersion. You will learn how to construct a balanced, nourishing meal that supports metabolic health, weight management, muscle preservation, bone strength and cardiovascular wellbeing. With light live preparation, we will demonstrate how simple, adaptable meals can evolve alongside your body’s needs. The session concludes with a light shared meal and dedicated space for discussion and personalised questions.
Set within the intimate surroundings of Vishuddha Yoga Centre, this retreat blends intelligent movement, clinically informed nutrition and meaningful conversations on health and lifestyle, in a calm, light-filled environment.
Participants receive an exclusive goody bag, a curated yoga handbook to continue to deepen their practice at home, and a digital recipe collection to recreate many similarly balanced meals in their own kitchen. The meals provided will be gluten free and mostly plant based or vegetarian. Do not hesitate to contact us for specific dietary needs.
Places are intentionally limited to preserve a spacious and personalised setting.
Cost: £78 (Early bird price until April 19th £68 with promo code TRANSITIONS) Book here
Milena Mastroianni is a BANT and CNHC Registered Nutritional Therapist and founder of Root & Leaf Nutrition. She specialises in women’s health, including fertility, pregnancy, perimenopause and menopausal wellness.
With a compassionate and evidence-based approach, Milena supports women through key hormonal transitions by combining personalised nutrition, functional or advanced testing and practical strategies. Her work focuses on understanding the root causes behind symptoms rather than offering surface-level solutions. She is particularly passionate about helping women feel confident and informed during midlife, supporting bone, metabolic, cardiovascular and emotional health through sustainable nutritional foundations.
Her approach blends science with warmth, empowering women to understand not only what to change, but why. Milena works also in an academic role in nutrition and lifestyle medicine, and is passionate about training the next generations of nutrition professionals.
Daniela Tramonti teaches regular vinyasa flow classes at Vishuddha. She has worked as a research scientist at Oxford University and is particularly interested in the science behind yoga, its effects on both muscular and nervous systems, and how these could be used to improve our overall wellbeing.