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Gwenright Nutrition

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Gwenright Nutrition

Women’s health nutritionist, helping women thrive after 35

16/03/2026

💫 You’re not lazy. You’re just running low. 💛

Fatigue, brain fog, stiff joints, low mood — these are real perimenopause symptoms. And the cruel irony? Sitting still makes them worse.

Just 30 minutes of movement a day — broken into small chunks — can reduce hot flushes, improve sleep quality, and genuinely lift your mood. You don’t need a gym. You just need to start.

Here’s what movement actually does for your body right now:
✨ Balances cortisol so anxiety eases
✨ Protects bone density as oestrogen drops
✨ Improves insulin sensitivity and metabolic health
✨ Boosts serotonin and dopamine — your feel-good chemicals

And the best part? It doesn’t have to be perfect to count.

A 10-min walk after a meal counts. Dancing in the kitchen counts. Standing up and stretching every hour counts. Movement that feels good will always beat movement that feels like punishment.

If you want to know where to start — a mix works best:
🏋️ Strength training (especially 2-3x/week for bone health)
🚶 Walking
🧘 Yoga or Pilates
🏊 Swimming
💃 Dancing
🚴 Cycling

Save this post and pick ONE small thing to try today. Then come back and tell me how you got on 👇

📲 Follow for more support on your perimenopause journey.

13/03/2026

💫 Easy breakfast giving you 10g of fibe!

Excuse me in my dressing gown, no make up or brushed hair 😂 I am nothing if not authentically me anyway!

Chia seeds are a little powerhouse and I think they are way underused - they are not only nutrient dense but also cheap and readily available too. But please make sure you don’t eat them dry and always soak them very well (they can expand in your throat otherwise).

Recipe:
1. Weigh out 30g whole chia seeds
2. Add 30g chocolate protein powder (I use ) if you don’t want to use protein powder then use cacao or cocoa but probably only 10g
3. Add milk of choice little by little and keep stirring. The amount really depends on the consistency you like - I keep mixing until it starts to set and then add some more.
4. Now I’d wait a couple of minutes (I often make the other breakfasts at this point). Return to it and if it’s gone completely solid then add more milk.
5. Top with 3-4 tbsp of yoghurt, I love vanilla but you could use Greek yoghurt for extra protein (especially if not using protein powder) and then top with frozen berries.
6. Place in fridge overnight - and take it out about 30-60mins before you want to eat, it’s nicer when not straight from the fridge I think.

I’m all about simple and sustainable habits and tips, and in a couple of weeks I’ll officially be launching my group Programme, Thrive with Gwen, where I support you with those ❤️

Want to know more? Don’t forget to join the newsletter (link in bio).

Have a lovely weekend and let me know if you try this breakfast idea!

10/03/2026

💫 Collagen

No we don’t all need it! Do some of us get benefits from using collagen in perimenopause?

Yes.

I say I am evidence based, this means I use both scientific literature & research as well as my own clinical experience.

I have clients who swear by collagen and others who noticed no differences.

The key thing is that we are all different and nutritional therapy is personalized (or at least it should be!).

I keep stopping collagen and then realizing my nails get so much worse - so it’s one that works for me, in that way.

I am an affiliate with because I genuinely like their products, and I like the company. Michelle and Sarah have built something very special and they are so supportive of practitioners like me too. It feels great to be part of something that’s designed to help women’s health.

I’d love to know if you take collagen? And what benefits have you seen? Or maybe you don’t notice anything?

Let’s share. There is no cookie cutter approach to women’s health!

Affiliate link in bio if you’d like to try them, and feel free to pop into my DMs if you have questions.

08/03/2026

Happy International Women’s Day 🥰

I absolutely love supporting other women, whether it be in a business or educational capacity, or of course as a women’s health expert.

If I can just help one woman each day I consider it job done!

I would love to see less medical gaslighting of women, and that we let go do her narrative that as women we can “do and have it all”, because that places huge and unrealistic pressure on women.

Let’s face it - we can’t do it all. We don’t have enough hours in the day.

Every day in clinic and in my mentoring I see women who are burning themselves out trying to do it all - so please stop. Rest. Prioritize yourself.

And if you need support, you know where I am! You can send me a message and tell me what you need ❤️

04/03/2026

💫 Spring - the transition season, and my favourite 🥰

In today’s newsletter I also compared spring and perimenopause - both aren’t smooth (especially in ireland!). We have ups and downs (in March - sun or snow?) and unpredictability (like the weather in April). But plants are starting to grow, baby lambs are born and to me the air is rife with possibility.

The perfect time to start thinking of future you - sometimes when I make a not so good decision (like staying up scrolling my phone or having another drink) it’s a problem for future me.

But!

Let’s start making decisions future you will thank you for.

I always say to the practitioners that I mentor that if they aren’t clear of the goal then how can they plan the work to get them there?

And it’s the same for my clients.

So let me ask you this:

🪄 If I had a magic wand, what would you like me to do?
🔮 What would future you ideally look and feel like?
🤔 Dream big - and then let’s make it happen!

For me:
💪 I want to get strong again, I want to have more fun with my kids and a better work life balance (it’s all work at the moment)…
➡️ So now I know what I want, I can make it happen!

Let me know what future you looks like and what she needs to get there?

03/03/2026

💫 Client Testimonial

Full disclosure - this was an absolute model client who was really ready to make changes and take control of her own health.

Watching her get well and be so happy in herself 9 months later is a joy and I’m honored to have been part of her journey.

➡️ Straight all here - she did the hard work. I guided, listened, supported and sometimes nudged. But it was all her making it happen.

If you are ready for that, then get in touch. Thrive with Gwen might be just what you need as you’ll have the group support too, and choosing the VIP option gives you the option to have some 1:1 sessions with me too ❤️

Link in bio.

Having a little dance for myself to read this wonderful testimonial again 🥰

As Gwen Stefani says - what are you waiting for? Nobody else will do the work for you!

25/02/2026

💫 Sounds like an easy question doesn’t it??

So many people I talk to are completely overwhelmed, they don’t know where to start and so they fall into the same rhythms and habits, time and time again.

⏰ But isn’t it your time now?

😱 This time last year I decided enough is enough and I took control of my health - I insisted on tests and referrals and actively sought out help.

❓ the biggest difference? I took control. I stopped the “why me?” “Poor me” attitude. And that was bloody hard!! When you are down, it can seem impossible.

😞 But if you’ve been unwell for years (or even decades), I think you owe it to yourself to make changes - show your children that you are worth it. That you deserve to be happy well and feel like you again!

🌸 Peri and Post menopause can feel like being in the trenches, add a chronic condition and it feels like a hole you can’t dig your way out of.

➡️ Today, make a commitment to change. Tomorrow start looking at smalls ways you can.

🤷🏻‍♀️ And maybe I’m just the person to help you! My Thrive with Gwen membership is coming, 6 months of support, two calls a month, a WhatsApp group and only 8 spaces. Want to know more? DM me or comment THRIVE and I’ll be in touch!

It’s 6 months because change takes time - and I only want women that are truly committed to making change in this group so that everybody gets the most from it.

I am super excited to finally get this group going! we kick off in April 🥰

23/02/2026

💫 Whatever it takes

This photo shows a messy, sweaty and very tired Gwen.

❤️ BUT it’s also a Gwen who had just finished a walk with her two children on ponies! After a busy work day. After walks the last four days and driving all over the country visiting friends and family.

😁 So I was celebrating the messy me because I can.

🥲 Because this time last year I couldn’t!

⏰ It has taken time, many trial and errors, finally diagnoses and the right treatment (LDN and HRT), going at my own speed with a focus on sleep and nervous system regulation.

➡️ the key thing is that I’ve not done it on my own - I really don’t think it’s possible to recover from any chronic illness alone, much like parenting, it takes a village!

I’m finally launching my 6 month group Programme, “Thrive with Gwen” as I think we all deserve expert guidance, but many of us really thrive in a group setting, I know I do!

Places will be limited - if you’d like to know more, make sure you join my newsletter as I’ll share it there first! 🥰

If I can get well, so can you!!

17/02/2026

💫 I am so frustrated!

With what my clients are being told. What I’ve been told.

Why are we, as women, still accepting this treatment?

🤷🏻‍♀️ surely we should have left the whole “it’s female hysteria” thing behind?

So many of clients just take symptoms as normal, that they shouldn’t complain, how many Irish women say “ah sure others have it worse?”

You do not deserve to suffer.

You deserve to be well.

You deserve to thrive.

It doesn’t have to be me, but find somebody who will support you, advocate and fight for you!

I do have exciting things coming soon - if you’d like to know more send me a DM and I’ll send you the link 🥰

No more gaslighting!

13/02/2026

💫 It’s a mad world in the nutrition social media space…

I’ve seen such utter nonsense online the last couple of days that my face clearly displays how I feel about it 😂

From women giving themselves coffee enemas in their kitchen to very angry women calling out anybody overweight for no willpower…

It’s the Wild West out there isn’t it?

I’m so grateful for so many who are using their knowledge and expertise to call out the crazy and misinformation!

I try and use only evidence based advice on my page, sometimes that may be clinical based on my 11 years or clinical practice, but very often it’s all based on research and well documented outcomes.

But most often what I do in my clinic is:
- give personalized advice
- focus on adding in and not restriction
- never ever she anybody for their lifestyle or body size
- listen and truly hear you
- educate so you are empowered to take control of your health

If that sounds like a bit of what you’d like to see on your feed then follow along, and remember to interact with posts and stories so the algorithm keeps showing you my stuff!

You can also join my newsletter. Or come to my free webinar next week - links for all are in my bio (on Instagram, in comments on Facebook!) .

What’s the wildest nutrition related thing you’ve seen on social media lately? Please do share so we can conquer the madness together!

Address

Crostera West
Bantry
P75DW30

Opening Hours

Monday	9:30am - 1:30pm
Tuesday	2pm - 4pm
Wednesday	9:30am - 1:30pm
Thursday	10am - 4pm
Friday	9:30am - 1:30pm

Telephone

+353876578307

Website

https://linktr.ee/gwenright_nutrition, https://linktr.ee/gwenright_nutrition

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