What are the opening hours?

Monday 9am - 5pm Tuesday 9am - 7pm Wednesday 9am - 5pm Thursday 9am - 8pm Friday 9am - 5pm Saturday 10am - 1pm

Beoga Nutrition, 4-5 Parliament Street, Kilkenny (2026)

01/04/2026

Beoga Nutrition is 7 🎉

To celebrate, I am giving away a Consultation & Supplement bundle worth €200 to a lucky follower.

All you have to do is

✅ Follow Beoga Nutrition
✅ Like this post
✅ Tag a friend who might like this account or a consultation with us

I will draw a winner on Monday 6th April when ye are all full of Easter eggs!
Consultation (Online or in person) must be booked by the end of April.
The supplements will selected during the consultation.

I am so grateful for your support & friendship over the years, it means the world to a small business like ours so thank you from the bottom of my heart.

Best of luck!!

31/03/2026

The joys of having wild hair while getting headshots in Kilkenny in March!

Last week I had the joyous task of getting some new headshots and as much as I don't like getting them done, working with helped make the entire process easier. Dominka was kind, patient & so professional and we laughed alot on our tour of the town. We are also blessed in Kilkenny to have such a beautiful city as the backdrop, who else gets to sit on the steps of Kilkenny castle to get their photo taken!!

I'd highly recommend her if you are in the market currently.

27/03/2026

Sauna therapy isn't just a luxury—it’s a powerful wellness tool backed by research.

Regular sauna use can support:
✅ Improved cardiovascular health
✅ Enhanced muscle recovery
✅ Detoxification through sweating
✅ Stress reduction and improved sleep
✅ Potential longevity benefits through heat shock proteins

However, like any therapeutic practice, it's not one-size-fits-all. Precautions to keep in mind:
🚨 Hydration is key: Always rehydrate with water and electrolytes (if needed) post-sauna
🚨 Limit duration: Most benefits come from 10–20 minutes, women may need a little longer (~ 30mins) but longer isn't always better. for women - your heat tolerance can change over your menstrual cycle so pay attention
🚨 Not suitable for everyone: Those with cardiovascular issues, low blood pressure, or during pregnancy should take advise on suitability
🚨 Listen to your body: Dizziness, nausea, or extreme fatigue are signals to exit and cool down

Sauna therapy can be a great addition to a modern wellness routine and they are now widely available but informed, safe use is essential.

Have you tried sauna therapy as part of your health strategy? I'd love to hear your experience 👇

Have a great weekend

26/03/2026

You don’t just *produce* oestrogen…Your body has to *clear it too*.

And this is where many women get stuck.

We hear “oestrogen dominance” and assume it’s about making or consuming too much BUT often the issue is:

👉 Your body needs to eliminate hormones daily
👉 If that system slows down, symptoms can build

Think of it like a motorway 🚗
If the exits are blocked… traffic backs up.

And that can look like:
• Heavy or painful periods
• PMS
• Bloating / that “puffy” feeling
• Poor sleep (especially after alcohol)
• Breast tenderness

So how does your body clear oestrogen?

Using the@DrCarrieJones infamous “bathtub” analogy:

🛁 The tap – your liver processes it
🛁 The drain – it moves via bile into the gut
🛁 The sewer – it leaves via bowel movements (or kidneys)

If any part slows down… things back up.

Here’s how to support it 👇

✔ Start with your gut (clear the sewer first)
– Aim for daily bowel movements
– Eat fibre (veg, fruit, oats, seeds)
– Support your microbiome

✔ Support your liver
– Cruciferous veg (broccoli, kale, cauliflower)
– Enough protein
– Be mindful of alcohol

✔ Reduce the “load”
– Limit excess alcohol
– Be aware of synthetic fragrances/chemicals
– Review medications if needed (with your GP)

✔ Be smart with supplements
Not everything you see online is right for you.
DIM isn’t a one-size-fits-all solution.

The goal isn’t to eliminate oestrogen ❌
It’s to help your body *process and clear it properly* ✅

Because when things flow better… symptoms often improve.

If you’re dealing with PMS, perimenopause or hormonal symptoms — it may not just be your hormones…it might be how your body is handling them and if you are struggling, get in touch, we can help.

25/03/2026

That 3–4pm slump… you’re not imagining it 😴 Energy dips in the afternoon are very common but they’re often a sign your body needs support, not just another coffee.

Common reasons for the crash:
👉 Lunch was too low in protein (or you skipped it completely)
👉 Too many refined carbs → quick spike, quick drop
👉 Dehydration

The fix? Think balanced snacks that stabilise blood sugar 👇

Here are 3 easy options:

🥜 Apple + handful of nuts
→ Fibre + healthy fats + a little protein to keep you steady

🍓 Greek yoghurt + berries
→ Protein + natural sweetness without the crash

🥙 Hummus + oatcakes + carrot sticks
→ Fibre + protein + slow-release carbs

Simple, practical, and no prep overload.

You could also add in a 15min walk at lunchtime, its a gamechanger!

Save this for later 👆

23/03/2026

Caffeine is everywhere — tea, coffee, fizzy drinks, chocolate, energy drinks, supplements..…and more and more young people are consuming it daily.

But what does that actually mean for under 16s?

☕ First — the positives
✔️Can improve alertness and concentration (short-term)
✔️ May reduce fatigue (helpful in small amounts)
✔️ Found naturally in foods like tea and coffee

👉 In small amounts, caffeine isn’t “bad” — context matters.

⚠️ The concern comes with higher intakes

In Ireland, drinks with high caffeine levels must be labelled: “Not recommended for children”. And many retailers now restrict sales of energy drinks to under 16s due to health concerns BUT there is no statutory legal age limit for the sale of high-caffeine energy drinks to children in Ireland.

Why?

Because children and teens are more sensitive to caffeine.

Potential effects of too much caffeine:
– Poor sleep quality (big one for teens)
– Increased anxiety
- Increased irritability
– Headaches
– Chest palpitations
– Reduced concentration over time

🚨 The biggest issue? It’s easy to overdo it

Examples:
– 1 energy drink = similar caffeine to 2–3 cups of coffee
- Monster & Lucozade Alert - each contain the equivalent of 4 shots of espresso (These are a BIG issue for me as they are heavily marketed and widely available)
– Preworkout products - can have up to large qunaitites of caffeine and are being used in the evening before training

And unlike coffee, energy drinks taste sweet and are easily overconsumed.

💡 Practical guidance for parents & teens:
– Under 12s: best to avoid caffeine where possible
– Teens: keep intake low and occasional
– Avoid energy drinks
– Be mindful of hidden sources (tea, cola, supplements, preworkout products)
– Prioritise sleep, hydration & regular meals for energy

🌿 Bottom line:
Caffeine isn’t the enemy — but for young people, less is better.

20/03/2026

My boys are eating veg with their lunch & dinner every day!

Feedback from a parent who recently attended a talk I gave to a group of young hurlers. The parents were in attendance too which was great as kids can often hear the bits they want and ignore the rest 😀

This mother is now adding some colour into their family meals and was getting no objections AND her boys are great at reminding her to remember her protein intake too 🤣

If your kids don't currently eat any colour, start small
✅ Sliced banana to weetabix or porridge
✅ Sliced apple with peanut butter for a snack
✅ Cherry tomatoes or sliced cucumber with lunch
✅ Add mushrooms, onions, sliced tomato, lettuce or avocado onto a burger 😋.
✅ Tinned or frozen sweetcorn, frozen peas, brocollini, green, beans, peppers or carrots.....anything they might like.

Fresh or frozen veg are perfect or raw veg if they prefer is perfect too.

This weekend, try and add some new plant into your menu.

19/03/2026

With so much noise around nutrition — superfoods, supplements and trends, it’s easy to feel like you’re missing something.

But here’s the truth:
Most people don’t need more complexity… they need consistency with the basics.
For this World Nutrition Week 🌍, if you’re looking for the biggest “bang for your buck” when it comes to your health, start here:

🥗 Aim for the Balanced Plate at every meal
💧 Stay well hydrated
🥩 Include protein at each meal (part of the balanced plate)
🌾 Don’t fear carbs — choose whole, fibre-rich options
🥦 Aim to include fruit & veg daily (just add a tablespoon if thats where you are at)
😴 Prioritise sleep — it influences everything from appetite to energy
🚶‍♀️ Move your body in ways that feel manageable, sustainable and enjoyable

It’s not flashy, it's not new information, it might even be boring but these habits are where real, lasting change happens.

This World Nutrition Week, instead of asking “What more should I add?”
Try asking, “Which basics could I do more consistently?”
Because often, the foundations are the missing piece.

hashtag hashtag hashtag hashtag hashtag hashtag

17/03/2026

Ideally, the friends or family will also share good food and lots of laughter.

A Happy St. Patricks Day to you.

10/03/2026

Endometriosis is a chronic inflammatory condition that affects an estimated 1 in 10 (thats approx 155,000 women in Ireland alone😮) of women of reproductive age including me 💁‍♀️. That’s a huge community of people navigating pain, fatigue, and the frustration of delayed diagnosis.

Symptoms may include:
✅Pain in back / pelvis...this is not "just a few cramps"
✅Pain during s*x
✅Extremely painful periods which can stop normal activity
✅Extremely heavy periods
✅Irregular cycles - e.g it might vary from 25days to 32 days
✅IBS type symptoms including constipation & / or diarrhoea where dietary changes don't help
✅Fatigue
✅Some women experience no symptoms at all but struggle to get pregnant and are diagnosed with the condition during investigations

❗️While endometriosis can be a leading cause of infertility, approx. 70% of women will conceive.

While nutrition can’t cure endometriosis, it can support your body, reduce inflammation, and help ease symptoms as part of a broader management plan.

💛 Nourishing foods that may help reduce inflammation
✅High‑fibre foods — berries, leafy greens, legumes, whole grains to support healthy estrogen metabolism.
✅ Omega‑3 fats - salmon, sardines, walnuts, chia, flaxseed to help calm inflammatory pathways. I don't eat enough of these fish so I include an Omega 3 supplement regularily.
✅Magnesium rich foods - spinach, pumpkin seeds, bananas which may ease muscle cramps and headaches. I also include magnesium citrate & glycine in my supplement routine.
✅Zinc sources - poultry, eggs, shellfish (especially oysters if they are your buzz) which supports hormone balance and immune health.

Everyone’s triggers are different but ultra processed foods, gluten or dairy may make symtpoms worse. A simple food + symptom journal can help you spot your personal patterns.

💛 A gentle reminder - Nutrition is one supportive layer — not a replacement for medical care.

06/03/2026

Headaches are tricky – there are many types and causes, from tension and stress to hormonal shifts, lack of sleep, or even posture. But one simple contributor that’s often overlooked? Dehydration. 💧

Even mild dehydration can trigger a headache or make an existing one worse.
Staying hydrated is a small, simple habit that can make a real difference – especially when paired with regular meals, aiming for a balanced plate, balanced caffeine intake (this is very personalised), getting adequate sleep and managing stress levels.
As a former migraine sufferer, I found that for weeks after a migraine, I needed to be EXTRA vigilent!

✨ Tip: Keep a water bottle nearby, eat regularly, and notice patterns in your triggers. Small, consistent habits can help to reduce the frequency and duration of headaches.

NOTE: Inform your GP if you are experiencing persistent headaches

Have you noticed hydration affecting your headaches? Share your experiences below! 👇

04/03/2026

World Obesity Day 2026

More people than ever now fall into the overweight category.

Weight-loss medications are rising.
“Skinny” is back in fashion.
And social media is pushing extremes again.

But health was never meant to swing from one extreme to another.

❌ Not crash dieting.
❌ Not ignoring risk.
❌ Not chasing trends.
❌ Not outsourcing everything.

The goal isn’t “thin.”

It’s:

✨ Normal weight
✨ Healthy body fat levels
✨ Strong muscles
✨ Steady energy
✨ Long-term vitality

It’s being able to:
✅ Run after your kids / grandkids.
✅ Focus at work.
✅ Travel.
✅ Lift weights.
✅ Age well.

Nutrition and lifestyle habits are what create balance:
🥗 Protein
🌾 Fibre
🏋️ Strength training
😴 Sleep
🧠 Stress regulation
🍽 Regular meals

No extremes.
Just sustainable health.

As a Nutritional Therapist, my job is to understand the "root cause" of your weight management issue and create a personalised plan to help you reach your health goals.

If you want support finding your own version of balance, my DMs are open.

Beoga Nutrition

01/04/2026

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27/03/2026

26/03/2026

25/03/2026

23/03/2026

20/03/2026

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Monday	9am - 5pm
Tuesday	9am - 7pm
Wednesday	9am - 5pm
Thursday	9am - 8pm
Friday	9am - 5pm
Saturday	10am - 1pm