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Ciara Ryan Nutrition

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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

Join my free Resource Library to access my full collection of guides: cravings, hormones, low-GL eating, recipes & simple fixes.

12/03/2026

Such a great event last week celebrating women in business locally!

01/03/2026

“You need to make some changes to your diet.”

That’s the sentence.

You’re sitting in the GP’s office. They’ve just gone through your blood results. You nod. You take the leaflet.

Then you’re back in the car looking at the steering wheel.

School run. Dinner. Normal life.

And you’re thinking… what does that actually mean for me?

Which foods?
How serious is this?
What do I change first?

Your GP has done something important, they’ve flagged what needs attention.

But translating those numbers into what’s on your plate this week? That’s a different conversation.

That’s where we step in.

We sit down with your blood results and go through them line by line, in plain English.
Then we look at what you actually ate yesterday (and last week and the week before…) and decide what’s worth adjusting first.

No laminated meal templates.
No “cut everything out” lists.
No pretending you don’t have a job, kids, or a Friday night.

Instead, we choose a starting point. One or two changes. Not twenty.

So you leave knowing exactly what you’re focusing on this week — and why.

We’ve helped hundreds of clients manage conditions relating to gut health, heart health and blood sugar regulation, to the point where their blood markers improved, their symptoms settled, and they felt back in control of their health.

If you’d like to talk your results through properly and figure out your next realistic step, you can call us or send us a message . We're happy to chat.

22/02/2026

Adding fresh lime juice and basil to my G&T counts towards your 30 plants a week.
Well that’s my POV and I’m sticking to it…

Not quite what the research had in mind, I’ll admit.

But it does highlight something important.

We often think improving our health means adding something new. A supplement. A protocol. A bigger change.

Sometimes it’s simpler than that.

🌶️ Chilli flakes on mashed avocado.
🌿 Rosemary over roasted carrots.
🍠 Smoked paprika on sweet potato wedges.

Those small jars in your press are concentrated plant foods. Used regularly, they quietly support digestion, metabolic health and inflammatory balance.

More importantly, they make real food taste better.

And when food tastes good, you’re far more likely to keep choosing it.

I’ve written more about this in this week’s blog, including what actually happens to those plant compounds once you eat them and why consistency matters more than intensity.

You can read it here – see 🔗 in comments 👇.

12/02/2026

Valentine's Day sorted. And your heart will thank you for it 💚.

If blood pressure has come up for you lately, you've probably been told to "watch what you eat." What nobody tells you is that watching what you eat doesn't have to mean eating sad food.

This chocolate mousse is genuinely one of those recipes that surprises people. Cacao and dark chocolate are naturally rich in potassium, a mineral that helps your kidneys manage sodium more effectively. So this isn't a "treat yourself despite your health" situation. It's just good food that also happens to do something useful.

Making it this weekend takes about five minutes. Serves two. Does not taste like a compromise.

Decadent Cacao Chocolate Mousse (serves 2)
🍫 You'll need:
- 1 ripe avocado
- 2 tbsp cacao powder
- 3 tbsp maple syrup or honey (adjust to taste)
- ¼ cup coconut milk or almond milk
- ½ tsp vanilla extract
- A pinch of sea salt
- Optional: a pinch of cinnamon or a dash of chilli powder

👩‍🍳 To make:
Blend everything until smooth and creamy. Taste and adjust sweetness or cacao if needed. Spoon into small dishes and chill for about 30 minutes.
Top with berries, cacao nibs, or crushed nuts if you fancy.

Tell me, have you ever made a chocolate mousse with avocado, or will you try this one?

08/02/2026

High blood pressure often enters the picture quietly in midlife for women.

It comes up at a routine check as a slightly higher reading than expected.

Blood pressure doesn’t usually shift at random. Around perimenopause, it can become more reactive, responding to disrupted sleep, cumulative stress, hormonal changes, and shifts in blood sugar regulation.

I’ve written a new blog exploring this in a calm, practical way, looking beyond the reading/number itself and toward what the body may be responding to.

If blood pressure has recently come onto your radar, you may find this article helpful.

You’ll find the link in comments 👇! Share with friends/family who might be experiencing the same.

01/02/2026

One of the most common struggles I see with Low FODMAP isn’t confusion about food lists.

It’s the mental load.

The constant decisions.
The second-guessing.
The feeling that food is always on your mind.

This often shows up after the initial relief, when symptoms haven’t fully settled, or start to change, and people respond by being more careful, more restrictive, more vigilant.

Over time, that can make eating feel stressful and exhausting, even when you’re doing your best.

In clinic, this is usually the point where support helps most — not by tightening the diet, but by stepping back, interpreting what symptoms are actually saying, and reducing the pressure of trying to manage everything alone.

If managing food has started to feel heavy rather than helpful, this is a conversation worth having.

You’re welcome to message me if you’d like to explore what support could look like.

25/01/2026

Low FODMAP often does help IBS sufferers. At first.

But there’s a point some people reach where progress slows, symptoms shift, and food starts to feel harder rather than clearer.

Meals get simpler.
Decisions pile up.
And you start wondering if the answer is to cut more, or give up altogether.

When it feels like it’s not working, it usually doesn’t mean you’ve done anything wrong.
It means something else now matters more. And that’s useful information.

I’ve shared a new blog for this exact stage, offering more context, less blame, and a calmer way to understand what’s happening without tightening the diet further.

Find the link in comments for the full read.

18/01/2026

I’ve been doing this for more than 13 years, and one thing I’ve learned is that the real story in nutrition and health usually sits somewhere beneath the headlines.

Last year there were plenty of big topics getting attention, weight loss jabs, cortisol cocktails and of course the protein craze.
But what we see day to day with clients often tells a more nuanced story.

➡️ GLP-1 medications are now very much part of the weight-management landscape in Ireland. What stood out most wasn’t whether people were using them, but how. When bodies were under-fuelled, energy dropped quickly and gut and stress issues followed. When people were properly supported with food, muscle, recovery and routine, outcomes looked very different.

➡️ Creatine also came up repeatedly, particularly around strength and ageing. It’s something I use myself to support training and muscle as we get older, and it’s certainly not the fad it’s sometimes made out to be.

➡️ Fibre finally started getting the attention it deserves too. Not just for digestion, but for blood sugar regulation, gut health and long-term health more broadly. More to come on this!

➡️ Sports nutrition featured more often than ever, and Angela has been doing fantastic work with her clients, the progress we’re seeing there has been really exciting.

➡️ And across the board, flexibility mattered. More people chose online consultations simply because they fit better around work, family, training and real life, without losing the depth of the work.

Year after year, that context is what tends to make the difference. Not the headline, but how something fits into a person’s actual life.

We’ll be unpacking many of these topics properly over the coming weeks, with blogs and real client stories.

If there’s something here you’d like us to explore in more depth, feel free to drop me a DM.

Happy 2026.

11/01/2026

I see this pattern a lot in clinic.

People don’t usually struggle because they aren’t trying hard enough.

They struggle because they’re not sure what actually matters most for them.
What made the difference here wasn’t extreme changes or willpower.

It was:
– understanding what was driving the changes in his body
– addressing those drivers together, rather than chasing symptoms
– having a clear plan that fitted real life, not fought against it

That combination is what allowed things to shift steadily — and to stay that way.

I’m sharing his words below because they explain the experience far better than I ever could.

👇👇👇
In February 2025, I went for a routine checkup. Blood tests revealed worrying results: I was prediabetic and close to needing cholesterol medication. My doctor gave me six months to turn things around.

At the time, I wasn’t managing my diet properly, and my exercise routine lacked a crucial element—consistent cardio like walking and running. I weighed 86kg, had a VO₂ max of 32, and an unhealthy gut microbiome that meant my body wasn’t absorbing nutrients properly. I suffered from knee pain, and my belly was hanging well over my belt line. I didn’t feel good at all, and I didn’t look good for a 47-year-old man of my height. I knew I didn’t want to rely on chronic medication.

That’s when I reached out to Ciara Ryan Nutrition and began working with Angela. From our very first meeting, she made it clear what changes I needed: structured meals, targeted supplements, and a balanced exercise plan that included regular cardio. I adopted intermittent fasting, focused on repairing my gut health, and committed to more consistent cardio training.

Six months later, the transformation has been remarkable. I now weigh 74kg, my waist is back to 30 inches, and my VO₂ max has risen to 46. My latest blood tests show cholesterol down 17%, LDL down 19%, and no sign of prediabetes. My gut health has improved, I fast daily for 16 hours without discomfort, and I no longer experience energy slumps. I recover from intense exercise within 24 hours, and I haven’t had a dermatitis flare-up since April.

Angela helped me avoid chronic medication through simple but powerful adjustments to food, exercise, and supplementation. Most importantly, the changes are sustainable—I feel healthier, stronger, and confident about maintaining this lifestyle long-term.

If you’re facing similar health challenges, I highly recommend working with Angela at Ciara Ryan Nutrition—her guidance has been life-changing.

👉 If you’d like support in understanding what’s driving your own health changes, DM to get in touch to book a consultation and we’ll talk it through.

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 💚.

Address

The Bodyright Clinic, 27 Fair Street
Drogheda
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Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.ciararyannutrition.com/, https://www.ciararyannutrition.com/resource-library

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