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Ciara Ryan Nutrition Ciara Ryan Dip NT mNTOI
Nutritional Therapist

Steady energy, calmer hormones, fewer cravings. Step by step. Ciara Ryan Dip NT mNTOI
Nutritional Therapist

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“Life’s just getting a bit more complicated. Everyone goes through this.”That’s what one of my clients kept telling hers...
19/10/2026

“Life’s just getting a bit more complicated. Everyone goes through this.”

That’s what one of my clients kept telling herself. The thought of being fifteen minutes late was sending her into a spin, making plans with people had started to make her anxious, and she put it all down to a busy few weeks.

There were no hot flushes and no night sweats, so perimenopause wasn’t even on her radar. Then one morning, on the way home from the school run, panic rose up in her out of nowhere.

Anxiety can be one of the earlier signs of perimenopause. For some women it turns up before the hot flushes, before their periods change at all, which is exactly why it’s so easy to miss.

I wrote about her story, and why this can happen, in last week’s email. If you’d like a copy, send me a message and I’ll send it on.

And if you’ve never felt like this before, or it’s getting worse, check in with your GP.

I spent the weekend at a seminar on GLP-1 medications like Wegovy and Mounjaro.The message I’ve brought home is that eat...
14/10/2026

I spent the weekend at a seminar on GLP-1 medications like Wegovy and Mounjaro.

The message I’ve brought home is that eating less doesn’t automatically mean eating well. When appetite drops, every meal has more to do. And years of dieting or emotional eating don’t disappear just because hunger is quieter.

As a registered nutritional therapist, I complete at least 30 CPD points every year. In an area moving this fast, that learning goes straight back into how I work with clients. More of the clients I see are now taking these medications. It’s clear nutritional therapists have a growing role in making the smaller amount they eat count.

It was lovely to catch up with colleagues too.

If you’re taking one of these medications, my blog on Ozempic, Wegovy and Mounjaro covers what to eat alongside them. Link in the comments.

I've never seen as many people feeling anxious as I'm seeing right now. Clients, friends, people I know well. It's rife....
12/10/2026

I've never seen as many people feeling anxious as I'm seeing right now. Clients, friends, people I know well. It's rife.

And most of them would never call it anxiety. They're not worried about anything in particular. They're just wired, on edge, and can't switch off, even on the evenings they finally get to sit down.

I'm a nutritional therapist, not a psychologist, so anxiety isn't what people come to me for. It turns up underneath everything else: the gut that won't settle, the 3am wake-ups, the afternoons spent running on nerves.

With World Mental Health Day last Saturday, I've written about what I'm seeing in clinic: the physical side of anxiety that's easy to miss, the everyday habits that can turn the volume up, and a few simple things my clients find helpful.

Put the kettle on and have a read. The link's in the comments ⬇️.

If anxiety is new for you, or getting worse, your GP is the place to start.

I'm just back from a few lovely days in Sardinia. Two things I ate there are still on my mind: white fish in a tomato sa...
05/10/2026

I'm just back from a few lovely days in Sardinia. Two things I ate there are still on my mind: white fish in a tomato sauce with olives, and the nicest tiramisu I've ever had.

Then I landed home to dark evenings and rain coming at me sideways.

The Mediterranean way of eating can feel like it belongs on holiday. But the foods the research keeps coming back to for ageing well are beans, vegetables, wholegrains, olive oil and fish, and every one of those is in your local supermarket all year round. Most of them are probably in your press already.

So there are two new recipes on the website this week:
→ Minestrone soup. Make a big pot on Sunday and freeze the rest.
→ Baked white fish with tomatoes and olives, my Irish version of that fish in Sardinia. Half an hour, start to finish.

Cooking for meat eaters too? I split a traybake down the middle: chicken on one side for the lads, a piece of fish on mine for the last 20 minutes. It's a BBC Food recipe.

You’ll find the links to all 3 in the comments.

I don't love the gym. I never have, and I don't think that's going to change.But for the past couple of years, strength ...
28/09/2026

I don't love the gym. I never have, and I don't think that's going to change.

But for the past couple of years, strength training has become a non-negotiable part of my week anyway. Not because I enjoy it every time, but because in my line of work, it's genuinely difficult to keep ignoring the evidence.

Sleep and food get the same treatment. I do them for the person I want to still be in twenty or thirty years: able, independent, still doing my own shopping without needing help.

Here's the thing about healthy ageing: it doesn't happen overnight, and it doesn't announce itself. The changes that decide whether you're still capable in your eighties are happening quietly, right now, while everything still feels fine.

I've written all about it on the blog this week, healthy ageing after 40, and the handful of ordinary (yes, boring) habits that make the difference. See link in comments. 👇

A client will never admit to emotional eating as a problem. Truth is they won’t recognise it. Nobody really does. It ten...
20/09/2026

A client will never admit to emotional eating as a problem.

Truth is they won’t recognise it. Nobody really does. It tends to show up sideways, while we're talking about something else altogether - energy, weight, digestive symptoms, just feeling wrecked all the time. Not always, but sometimes.

You’d be forgiven for thinking lack of willpower is the problem. 99.9% of the time. It isn’t.

We address emotional eating with a 2 pronged approach. And it really only works when you do both together.

Nutrition first - proper meals, sleep, being fed well during the day, because a body running on empty reaches for the fastest thing on offer every single time.

Then we look at cravings, and help the client learn to spot the trigger before their brain is hijacked and they’re already opening the fridge to find something.

If it feels like nothing you try changes your habits or how you feel, that's worth talking about. Not the chocolate. Get in touch.

Dm or email [email protected].

Anyone else feel like the Pringles people are trolling us? They've spent years perfecting a crisp they know full well we...
13/09/2026

Anyone else feel like the Pringles people are trolling us? They've spent years perfecting a crisp they know full well we won't be able to eat "just one or two" of, and they dare us to try anyway.

I fell for it myself this summer, actually, with a bag of Chilli Heatwave Doritos at a BBQ. Hogged the bowl until they were gone. Orange fingers and all.

Here's the thing though: it wasn't even that satisfying. I still couldn't stop eating them.

That's not greed, and it's not a lack of willpower either. These foods are built, tested and packaged to make stopping the hard part, not starting.

I've written all about why, and what helps once you understand what's really going on in this week's blog.

See link in comments to find out more ⬇️.

7km into the Di**le Half Marathon, one of our clients watched his vision start to go white.He'd trained hard. Followed t...
06/09/2026

7km into the Di**le Half Marathon, one of our clients watched his vision start to go white.

He'd trained hard. Followed the hydrate, hydrate, hydrate advice to the letter. Drank water all morning. And still ended up pulling out of the race with blurred vision, convinced something was seriously wrong.

Turns out it wasn't too little water. It was too much, without the electrolytes to go with it.

Once he got the all clear from his GP, he worked through his hydration and fuelling with Angela, our sports nutrition practitioner. Two half marathons since. Faster both times. No dizziness, no whiteout.

This is the kind of thing we work through in a ⭐Sports Nutrition Power Hour⭐. One session with Angela covering your training and nutrition, and you leave with a plan telling you exactly what to eat and when.

Training for something this autumn and want to cross the line feeling strong, not just surviving it? Message here or email [email protected] and we'll get you booked in.

9pm. Hand on the biscuit tin. Running through all the reasons why one won't matter tonight.Most of the people I see alre...
30/08/2026

9pm. Hand on the biscuit tin. Running through all the reasons why one won't matter tonight.

Most of the people I see already know the basics, more water, more movement, better sleep, eating properly. That was never the missing piece.

What trips people up is why they're still not doing it, even with all that already sitting in their heads. And it's rarely because they need more information. Plenty have tried the meal plans, the internet advice, the "start Monday" version of it all, and ended up right back here anyway.

That's the actual work we do together. Not another list handed over, but figuring out what's getting in the way, building something around your real week, and staying in your corner while it settles in.

We offer a few different nutrition and health programmes across a range of issues, hormones, gut health, weight, energy, built around where you're starting from and how much help you need. We're taking bookings for September, if now feels like the right time, get in touch.

Send us a message or drop us an email [email protected], happy to talk through what might make sense for you.

What's the thing you know you should be doing, but somehow still aren't? No judgment, genuinely curious what everyone's version of this is.

The protein craze hasn’t really died away has it?Protein maxxing, I mean come on. Anything maxxing is bound to grab atte...
16/08/2026

The protein craze hasn’t really died away has it?

Protein maxxing, I mean come on. Anything maxxing is bound to grab attention, hence it’s trending across different platforms.

Then a wave of headlines started doing the rounds, picked up from new studies, saying most of us are overdoing it with the protein.

So which is it? More, or less?

Turns out, both can be true, depends on the person!

The "eat less" research circulating at the moment is about people who are mostly sedentary. So if you're very active, chasing kids, or trying to hold onto muscle through perimenopause, it's not talking about you.

I broke down the real numbers in a blog:
📍 what women in their 40s and 50s should be aiming for
📍 what changes for men the same age
📍 what's different for growing teens
📍 and why you don't need to fill the trolley with protein bars and protein water to get there.

See the link in comments for the full read ⬇️⬇️.

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The Bodyright Clinic, 27 Fair Street
Drogheda
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Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

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