Ciara Ryan Nutrition

23/12/2025

Just a few days before Christmas, and it already feels like a blur of lists, last-minute bits, and trying to remember what’s been forgotten.

One thing I keep coming back to this time of year is balance. Not overdoing it. Not fixing or compensating. And definitely no guilt around food. Christmas isn’t the time for restriction — a bit of kindness to yourself goes a long way.

This year marks 13 years of Ciara Ryan Nutrition, and I’m so grateful to everyone who’s trusted us with their health, both in clinic and online.

I’m heading away for a few days with the family and really looking forward to it.

Angela and I will be back from Monday the 5th, with some limited availability in January. We’re here whenever you’re ready.

🎄 We’d both like to wish you a very Happy Christmas — with good food, some rest, and a bit of calm in the mix 💚.

21/12/2025

I recently had a really thoughtful conversation with Sallyanne Brady from Irish Menopause about nutrition, energy and health in midlife.

One of the big themes was how many women are doing what always worked for them, but finding it doesn’t land the same way anymore.

That doesn’t mean anything has gone wrong. Often it just means the body is responding differently now, and needs a slightly more considered approach.

See link in comments for the 2 part conversation.

16/12/2025

Is December already getting away from you?

The “just in case someone calls” biscuits are out, the Roses tin is open, and the routine that kept you steady is slipping a little more every day.

It’s not just you.
Christmas has slowly turned into a full month of buying and consuming — and once the festive bits make their way into the house, they don’t exactly stay untouched.

That’s usually when the “Ah sure… it doesn’t count” mindset kicks in.

But it does count — not in a "that's bad for you" way, but in how it quietly shapes your energy, digestion, sleep and mood in January.

In this week’s blog, I explain the thing that throws most people off… and a few small rhythms that make the month feel much more manageable.

See link in comments for full read!

And tell me, what's the one food you always buy too much of "just in case"? We always get way too much cheese. This year I'm determine to cut back on the waste. (Watch this space)!

👉 Read the blog: How to Feel Better in January for a softer landing come the new year 💚.

09/12/2025

Why you keep "starting again", even when you try really hard!

Have you spent most of the year committing to “being good” only to end up starting over the minute life throws something in your path?
Look around — most people do the same.

The stops and starts wear you down:
A good week followed by a mad one.
A Monday reset that slips by Thursday.
A burst of motivation… then the reality of “going without” takes over.

Trying harder hasn’t moved anything — and that’s not your fault.

*What’s Actually Keeping You Stuck*
You’re not stuck because you lack discipline.
You’re stuck because you’re building change on:
• wellness trends
• random hacks
• generic health advice
• things that worked for someone else
That’s not a plan — it’s noise.
And the moment life gets messy, the whole thing collapses.

*What a Structured Nutrition Plan Does Differently*
When your food, hormones, energy and routine are looked at together — not in isolation — everything shifts.

A personalised nutrition plan helps you:
• steady your energy
• reduce crashes
• improve digestion
• calm cravings
• support hormones
• feel more in control of food choices

This is the part that generic advice can’t do.

*Our 1:1 Nutrition Programmes: A Step-by-Step Framework That Works*
Three levels.
Different depths of support.
All built around your symptoms, your lifestyle and your goals.

You don’t need to know which one you fit — we figure that out together.

*If You’re Ready for a Different 2026*
Not another reset.
Not another “I’ll try again next week.”
A real plan with real support.

💚 Send me a message and we’ll map out your January start.

02/12/2025

Ever had those days when you’re feeling a bit bloated, a bit more sluggish, or just a bit “off”…
and your brain instantly jumps to the worst case scenario? 😅

In my experience, most of the time there’s nothing wrong!
But your gut might need a little more attention.

This week’s blog breaks down why your gut might feel underfed (and why you’re feeling a little off). We take a look at the role of fibre in all of this (and no, I’m not talking about All-Bran and prunes 🙈). And how small, steady habits really do make a huge difference in how you feel day to day.

I’ve popped the link to the blog in comments.

Give it a read and let me know what throws your gut off more — meals, stress, sleep or routine?

24/11/2025

Brrr 🥶 … that cold spell last week really came out of nowhere, didn’t it?
It’s still fairly biting out there (and yes, I know — sure it is almost December).

Cold weather and short days have us all craving cosy comfort food. The only issue is that the usual go-to’s don’t do much for energy, mood or digestion… and they leave you with that little “oh, I shouldn’t have had that” feeling afterwards 😫.

But I’ve cracked it. Proper guilty-pleasure food without wrecking how you feel — no heaviness, no wobble afterwards, no rooting in the press ten minutes later.

In our latest email, I shared two winter warmers that tick the cosy box and keep you steady:
♨️ Cinnamon Hot Chocolate
🍎 Apple & Cinnamon Oat Crumble

If you’re on the list, check your inbox 📩.
If you didn’t get it, see link in comments or DM me and I’ll send it straight over. And make sure you’re subscribed so you don’t miss the next one — especially with all the lovely winter content coming your way.

18/11/2025

Thank you to everyone who joined our Perinatal Fitness, Nutrition & Health evening — both in person (on a very wet night!) and online.

It was so lovely meeting you all. I picked up loads from Louise myself, and honestly… I wish I’d had this kind of support when I was pregnant years ago.

We covered so much:
✅ What a nutrient-dense diet looks like in pregnancy & postpartum
✅ Foods to be mindful of and key nutrients to focus on
✅ Gut health, the microbiome and how it’s passed from mum to baby
✅ Safe exercise during pregnancy
✅ Returning to movement after birth
✅ Pelvic floor care before and after delivery

One of my favourite bits of feedback from the night:
“A brilliant class! I learned so much. I thought I knew what I needed to know about fitness and nutrition in pregnancy — you both have so much knowledge.”

If you joined us online and have any questions, or would like a copy of the slides — just pop me a message. I’m happy to send it on. 💚

Bodyright Physiotherapy

16/11/2025

🔥 My hot take on health advice and social media:
If it doesn’t go viral, it probably works.

I’ve always suspected this — but a little experiment this week confirmed it.
While researching for my new blog on online health trends, I started searching TikTok, Instagram, YouTube and Facebook for examples. Within hours my feed was flooded with “fat-burning smoothies,” “7-day hormone resets,” and “simple detox hacks.”

All I did was look — and suddenly the algorithm decided that’s who I was.

No wonder we’re all seeing the same “quick fixes.”

Even more shocking? A study by Dublin City University and MyFitnessPal found that 57% of users are influenced by social media health trends — yet only 2% of the videos analysed were accurate compared to public health advice. Two percent.

So how do you make sense of it all?

That’s what I explore in this week’s blog — how these trends spread so fast, why we keep seeing them, and how even good intentions can turn into overwhelm.

👇 You’ll find the link in comments for the full article.

12/11/2025

Last weekend was a busy and enlightening two days in Croke Park for the 8th Annual Lifestyle & Functional Medicine Conference, Ireland. Such a brilliant venue and a line-up of fantastic speakers.

A few highlights that stood out for me:

- Dr Joel Evans on the oral microbiome — how our mouth health connects to inflammation, gut health and even our risk for cardiovascular disease and Alzheimer’s.
- Dr Denise Furness on epigenetics, healthy ageing and hormone metabolism. (Time to dig out my DNA panel and DUTCH test again!)
- Dr Michael Stone on the art of observation in clinical practice — a good reminder of the importance of simply looking and listening.
- Dr Shania Seeber shared fascinating case studies on gut health and the microbiome, including some next-generation stool tests I can’t wait to explore.
- Dr Shandeep Momi spoke on the thyroid’s central role in fertility and hormonal harmony.
- Dr Michelle Leary covered cardiometabolic health in menopause — the role of genetics, diet and lifestyle.
- And Dr Joseph Pizzorno, whose Textbook of Functional Medicine was one of the first books I ever bought on health, spoke about environmental toxins and longevity. Let’s just say… a few changes will be made at home after that one 😉!

Always something new to learn, and always something that deepens the way we think about health.
Lovely to catch up with colleagues and meet new faces too 💚.

Lifestyle & Functional Medicine, Ireland Vital Nutrition Dr. Denise Furness, PhD. Dr Michelle Leary

11/11/2025

FREE event Wed evening for new mums, mums-to-be and women planning ahead 💚.

Tomorrow I will be joining the brilliant Bodyright Physio team for a free evening on Perinatal Fitness, Nutrition & Health.

It’s a relaxed, informative session where we’ll talk about:
✅ Moving safely through pregnancy & postnatal recovery
✅ Simple nutrition shifts for energy, healing & baby’s health
✅ Pelvic floor, posture & stress management 🫄

➡️ Wed 12 Nov | 🕕 6:30pm
➡️ 27 Fair St, Drogheda & online
This is a free event but places are limited so save your seat today.

Come join us — it’s going to be a lovely, supportive evening. See comments for details and booking info 👇.

07/11/2025

Can’t wait to join Bodyright Physiotherapy next Tuesday for this free evening on Perinatal Fitness, Nutrition & Health! 🌿

I’ll be sharing simple, practical nutrition advice to help you feel energised and supported during pregnancy and beyond.

There are limited spaces still available — it’s free, relaxed and full of great advice from trusted women’s health experts.

See comments for details and booking info 👇.

Final reminder our FREE Perinatal Fitness, Nutrition & Health Workshop is next week! Our in clinic spaces are full but we would love you to join us via Zoom.

It’s a relaxed, informative session designed to help you:
🌿 Move confidently during pregnancy and postpartum
🍎 Understand what your body truly needs nutritionally
🧘‍♀️ Build strength and resilience for motherhood

Don’t miss this opportunity to learn and connect with other local mums.

Led by Chartered Physiotherapist Louise Hynes and Nutritional Therapist .ryannt , this session blends physiotherapy, women’s health and practical lifestyle guidance.

📅 Date: 12th of November at 18:30
📍 Location: 27 Fair St, Drogheda
💰 Cost: Free (limited places available!)

👉 Drop us a DM to join us online or email us at info@bodyrightphysio.ie

We’d love to help you feel strong, informed and supported through every chapter of your journey.

The BodyRight Team.