Grace O' Leary Nutrition

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I help women struggling with excess weight and low energy. By improving gut health you will feel slimmer and more energised.

30/10/2026

With over 70% of the immune system in our gut it is so important to look after it, especially going into the winter months.

It is all about little changes over time..
Eating this 3 days a week would be a great start.
Apples contain pectin - a soluble fibre that acts as a prebiotic

When bacteria in the gut break down pectin, they produce compounds like butyrate and acetate.

Butyrate directly nourishes the cells of the colon

18/08/2026

The best way to support hormones and keep them balanced🩷

BALANCE NUTRITION

Eating a variety of whole foods especially fibre, healthy fats, lean proteins and colourful plants gives your body the raw materials it needs to regulate hormones.

Good nutrition supports blood sugar balancing - which keeps energy and mood stable.

Gives us essential nutrients - vitamins, minerals and antioxidants help your body produce hormones like oestrogen, progesterone and thyroid hormones.

Reduces inflammation - the less inflammation the smoother hormone signalling is throughout the body.

REGULAR MOVEMENT

Find something you like not everyone loves the gym.

Boosts good mood - exercise increases serotonin and gives us emotional balance.

ADEQUATE SLEEP

The most important of all in my eyes

Aim to get 7 - 9 hrs a night.

It will balance stress hormones - supporting a calmer nervous system

Regulates appetite hormones - sleep will reduce cravings and overeating the following day.

Supports reproductive hormones - sleep maintains healthy oestrogen and progesterone.

10/08/2026

Chickpea Brownies

Fudgy, rich, and packed with healthy fats & plant protein. You honestly can’t taste the beans at all—just pure peanut butter and chocolate goodness 🍫✨

Tin of chick peas
80 ml maple syrup
1 tsp baking powder
120g crunchy peanut butter
2 tbsp milk
65g choc chips

Bake for 20 mins💗
128 kcal per square

22/06/2026

Lemon & Oat protein balls 💗

15/06/2026

Pickled Cucumber

05/05/2026

Sleep is not a luxury. It's a foundation.

If you're struggling with your weight, low energy, mood swings or hormonal imbalances....the first place Isn't your diet or your workouts.

It's your sleep.

Because when your sleep is off, everything else has to work harder.

Your hunger hormones become dysregulated.
Your cortisol stays elevated.
Your energy drops.
Your mood takes a hit.
Your body holds onto stresd instead of recovering from it.

Prioritising sleep is one of the most powerful things you can do for your hormones, your metabolism and your overall wellbeing - especially as we move through or 30's and beyond.

Start creating simple consistent habits
Reduce screen time
Go to bed a bit earlier.

When you sleep better, everything gets easier. Your appetite, your energy, your mood. Your results

Hit the 💗 if sleep is something ypu know you need to work on.

01/05/2026

Eating too little can stall fat loss

When calories are consistently too low, the body adapts by slowing metabolism and conserving energy.
This can show up as stubborn weight, especially around the middle.

Low protein = low results
If you're going to the gym but not eating enough protein you're not supporting muscle.

Not eating enough healthy fatd can affect your hormones.
Eating low fat can impact energy, mood, cycle health and cravings.

If you're
Always thinking of food
Low energy/afternoon crashes
Poor recovery from work outs
Not seeing progress despite doing everything right
Feeling cold, irritable or flat.
This may because you are not eating enough good quality food.

Hit the like button if this reasonates💗

29/04/2026

Lately, I've been working with women who are telling me the same thing - struggles with bloating, low energy and stubborn weight gain.

And while everyone's situation is unique, there are a few underlying patterns I often see when digestion, energy and weight start to feel out of balance. This is where I usually start with something simple but powerful.

The 5R approach
Remove
Replace
Reinoculate
Repair
Rebalance.

If this resonates with you and you'd like some support, feel free to drop me a DM💗

27/04/2026

Reset your mindset
Look at Monday as a fresh start, not a punishment. Reframe it as an opportunity to set the tone for the rest of the week.

Set one clear small goal
Pick one priority for the day or week. Completing it will give you a sense of progress and momentum.

Start with a small win
Do a quick easy task first thing in the morning - make a healthy breakfast that will fuel you and curb cravings.

Connect with someone
Send a quick message to a friend. Social interaction improves mood and productivity.

Have a great Monday.

Hit the like button if you agree 💗

26/04/2026

The Imperial 💗

Address

Douglas
Cork

Telephone

353874164485

Website

http://www.ghncoach.com/

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