Health writer Alice Dogruyol is dealing with a variety of perimenopausal symptoms but found a fantastic solution to help tackle them: a menopause retreat.
Words: Alice Dogruyol. Images: The Body Retreat. Headshot: David Venni
I just turned 48. I’d had a regular menstrual cycle my whole life – until recently. Now, my periods arrive when they feel like it, and I’m on constant alert. Despite perimenopause being spoken about everywhere – the Menopause Mandate, the podcasts, the high-profile campaigns – I realised how little I truly understood about my own options.
When I want evidence-based advice in a safe, beautiful environment, there’s only one place I trust: The Body Retreat. Tucked away in the Dorset countryside, it’s a haven of calm and clarity.
I’d been once before and promised myself I’d return if I ever needed a proper reset – and this felt like the right time. I was also weaning myself off GLP-1 medication and wanted to reconnect with my body and eating habits.
Adding to the complexity, I was heading into this retreat with a deeply personal situation: despite clearly being in perimenopause, I’m about to give IVF one final shot.
About six years ago, I froze embryos, and now I’ve decided to see whether one might still become a baby. It’s a strange, emotional space to inhabit – navigating hormonal shifts while holding onto hope for motherhood. So I booked onto the Menopause Retreat not only for a physical reset, but to ground myself emotionally and arm myself with knowledge for the years ahead.
Menopause-specific movement
Each morning began with a 15-minute burst of strength training from PT and co-founder Julie Brealy – manageable yet powerful. The focus was on bone density and muscle strength, both of which decline in menopause.
Here’s something I never knew: stomping your feet or marching heavily actually strengthens bones. That single fact was worth the trip alone.We also had Pilates classes designed for pelvic floor health – something I’ve already noticed weakening despite not having had children.
Yoga, aqua workouts, and long countryside walks rounded out the week, a reminder of how restorative simple movement in nature can be.
A masterclass in food & mindful eating
Food is always a highlight at The Body Retreat. Every meal was nourishing, balanced and designed to support hormone health, energy and metabolism. Co-founder Juls Abernethy crafts menus with precision: the right balance of protein, complex carbs, healthy fats, fibre and colourful gut-supporting ingredients.
I felt energised, not bloated or blood sugar-spiked. The meals had unexpected twists – a little crunch, a pop of spice – and I never felt I was “on a diet”. Despite eating three generous meals plus snacks, I lost three kilos – a side effect I wasn’t chasing but gratefully accepted.
One of the most valuable parts was the conscious eating workshop with Juls. We practised slowing down: knife and fork down between each bite, chewing slowly, noticing texture and satiety.
By eating this way, you naturally stimulate your body’s own GLP-1 response – the very mechanism drugs like Mounjaro and Ozempic mimic. Juls’s hypnotherapy sessions were another gift. Her soft, steady voice lulls you into deep relaxation, then lifts you up full of possibility. I’d happily drive three and a half hours to Dorset to listen to her!
Hormones, healing & extra care
The educational side was equally powerful. We had a session with one of the UK’s leading menopause doctors, who explained the hormonal chaos of this stage in a way that made sense.
I finally understood the differences between the oestrogens, how they shift over time, and why those changes create such a rollercoaster of symptoms. Science made accessible, with compassion woven through.
A menopause nutritionist delivered another standout session, explaining the small dietary tweaks we should all be making: prioritising protein for muscle, omega-3s for brain health, magnesium for relaxation, and polyphenols for long-term cellular support. Practical, achievable changes rather than overwhelming overhauls.
Connection & community
One of the most special parts of the week was the group itself: women at all stages, from early perimenopause to well beyond. We laughed, cried, swapped strategies and shared stories.
It reminded me how vital community is at this stage – menopause shouldn’t be something that we go through alone. Something I love about The Body Retreat is that you can truly be yourself there. Bare-faced, lumps, bumps, emotions – all welcome.
It’s a rare space where women step out of the role of caring for others and allow themselves to be cared for.
A reset for life
By the end of the week, I felt not just clearer about menopause but stronger and more in tune with my body. I’d made peace with the strange in-between I’m in: half embracing the perimenopause journey, half preparing for IVF.
My hormones may be chaotic, but my mindset is calm and clear. That’s a gift The Body Retreat gave me. It’s not a boot camp. It’s not a spa. It’s a place of wisdom, nourishment, movement, rest and renewal.
A place to go when you’re seeking answers and ready to listen to your body again. And for me? It’s the best investment I make in myself. I’ve tried to go once a year – now I want to go twice. Because there is nothing like it for reconnecting with my body, my goals, and my future self. Midlife doesn’t have to be a crisis.
It can be a coming together of mind, body, knowledge and support. And for me, The Body Retreat is a powerful reminder that even in uncertain seasons, we can feel strong, peaceful and deeply well.
Alice stayed for a week on The Menopause Retreat at The Body Retreat in Dorset. Visit thebodyretreat.co.uk for more information.
Connect with Alice at instagram.com/Alice_Dogruyol, and read her past columns weight loss columns here!
