This workshop explores perimenopause and menopause as an important transition in women’s health, focusing on hormonal, metabolic, emotional, and physical changes during this phase. It covers common symptoms such as weight gain, mood changes, fatigue, sleep disturbances, hot flashes, and joint discomfort, along with the impact of declining estrogen on muscle, bone, brain, and metabolic health. Participants will learn practical nutrition strategies emphasizing protein, vegetables, whole grains, calcium, vitamin D, magnesium, omega-3 fatty acids, and B vitamins. The session also highlights strength training, sleep, hydration, stress management, and sustainable approaches to weight management rather than extreme calorie restriction. Special emphasis is placed on empowering women through individualized nutrition, lifestyle modification, self-care, and counseling.