Join Registered Nutritionist (MBANT) and author Sally Duffin and women’s yoga expert Fiona Ruddle for a nourishing two-night retreat focused on natural nutritional and lifestyle support for menopause.
This retreat offers a supportive and restorative space to explore how food, movement, and self-care can help you navigate menopause with greater ease and confidence. Through a blend of informative workshops, restorative yoga, relaxation, outdoor time, and delicious food, you’ll leave feeling rested, recharged, and empowered wherever you are in your midlife journey.
What’s Included:
• Two nights’ accommodation at Trigonos
• Delicious, nutritious meals throughout your stay, including breakfasts, lunches, evening meals, snacks, and refreshments
• A pre-retreat questionnaire to help you focus on what you want to gain from the retreat and to help Sally create that for you
• 2 yoga sessions with women’s yoga expert Fiona Ruddle
• Friendly, informative, and confidential workshops exploring menopause and nutrition
• Personal time for rest, reflection, and relaxation
• Outdoor walks in the surrounding landscape (weather permitting)
• Takeaway gifts, including nourishing treats and a signed copy of Natural Nutrition for Perimenopause – What to Eat to Feel Good and Stay Sane
What to expect:
During this retreat, you will be guided through supportive and practical sessions that explore:
The different phases of menopause and how hormonal changes can affect body and mind
How nutrition can support mood, energy levels, sleep, weight, and overall wellbeing
Building strong foundations for long-term health post-menopause
Gentle, restorative yoga to support physical comfort and emotional balance
Simple self-care tools to take home and use in everyday life
There will also be plenty of space to relax, reflect, and enjoy the peaceful natural surroundings of Trigonos.
Join us at Trigonos for a nourishing two-night retreat focused on natural nutritional and lifestyle support for menopause.
About the Facilitators
Sally Duffin
Sally is a Registered Nutritionist and Nutritional Therapist (MBANT, rCNHC) with over 16 years of clinical experience. In her online nutrition practice, she supports women in all phases of menopause.
Sally is the author of Natural Nutrition for Perimenopause – What to Eat to Feel Good and Stay Sane, and works as a health writer, nutrition speaker, and frequent guest expert on radio and television.
Find out more here
Follow Sally on Instagram @nutritioninyork
Fiona Ruddle
Fiona is an experienced Yoga teacher and complementary therapist trained in Shiatsu, Emotional Freedom Technique (EFT), and hypnotherapy. She trained with the British Wheel of Yoga in 2001 and has since developed her own approach that combines all her unique skills. With a background in Nursing and Midwifery, Fiona has extensive experience as a health and wellbeing facilitator specialising in women’s health.
During the retreat, Fiona will be offering two sessions of restorative yoga and practical self-care tips drawn from hypnotherapy and EFT to support women in managing the physical and emotional symptoms of menopause.
An Insight to the Day…
We’re delighted to host managing menopause the natural way.
Timings…
Tuesday 3rd March
14:00 - Welcome, introductions, and opening session
16:00 - 17:30 - Yoga with Fiona
19:00 - Evening meal
Weds 4th March
7:30 - 8:30 - Breakfast
9.30 - 11:00 - Natural nutrition for sleep, mood, energy, weight balance, and more
11:00 - Teas and chat
11.15 - 13:00 - Future proofing our health! Natural nutrition for life beyond menopause
13:00 - 14:00 - Lunch
14:00 - 15:00 - Walk and talk
15:00 - 17:00 - Yoga with Fiona, followed by time for questions and personal reflection
19:00 - Evening meal
Thurs 5th March
7:30 - 8:30 - Breakfast
9.30 - 11:00 - Meal building and navigating foods
11:00 - Tea and chat
11.15 - 13:00 - Herbs, supplements, and other resources to support the menopause journey
13:00 - 14:00 - Lunch
14:00 - 15:00 - Final Q&A, takeaway gifts, and reflections
15:00 - Close
Cost
Residential Rates – Prices start from £377 per person, including facilitator fees, accommodation, and all-inclusive catering.
You can choose from the following options:
Single Occupancy:
Double Bed Ensuite: £517.00
Single Bed Ensuite: £497.00
Single Bed Non-Ensuite: £437.00
Shared Twin Occupancy (per person):
Double Bed Ensuite: £417.00
Single Bed Ensuite: £407.00
Single Bed Non-Ensuite: £377.00
Non-Residential Rate – £293.00 per person, including facilitator fees and all-inclusive catering (excluding breakfast).
Concession: Trigonos offers a 15% discount on residential rates for Nantlle Valley residents, unemployed individuals, and retirees. Proof of eligibility (e.g., relevant documentation) is required to confirm your discount.
Retired would include those over 65, in receipt of state pension, or personal pension.
Nantlle Valley residents would include those living in Nantlle, Tanrallt, Drws Y Coed, Talysarn, Penygroes, Rhyd Ddu, Llanlynfi, Y Fron, Cilgwyn, Carmel, Y Groeslon, Rhos Isaf, Rhostryfan, Rhosgadfan, Dolydd, Dinas, Llanwnda, Bethesda Bach, Dinas Dinlle, Saron, Llandwrog, Pontllynfi, Aberdesach, Nebo, Nasarth, Tai’n Lon, Capel Isaf, Pant Glas, Clynnog Fawr, Gryn Goch.
Unemployed would include those out of paid work and in receipt of Universal Credit.