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Ciara Ryan Nutrition, The Bodyright Clinic, 27 Fair Street, Drogheda (2025)

23/09/2025

I get the lure of weight loss injections, I really do.

After years of cutting carbs, skipping treats, dragging yourself out for a step class, the promise of something easier is tempting. Especially when you’ve tried every diet and eating plan and none of them stick.

But if diets worked, you wouldn’t be starting over every Monday.

Fewer cravings, eating less, better sleep and more energy. Those are the wins people want, right?
They’re also the exact words my clients use after working with me. And they get there without the weekly jab or the price tag.

Because willpower was never the problem.

The real difference comes when you support your body — your hormones, your stage of life, your stress, your daily habits.
Cutting carbs only works until your blood sugar crashes. Skipping meals only fuels the cravings you end up giving into.
But when meals keep you full through the school run and workday, when the 4pm crash isn’t running the show, food starts to feel easy again.

That’s when weight loss becomes the side effect, not the struggle.

Imagine walking in the door after work with energy to enjoy the evening, instead of collapsing on the sofa. That’s the level we’re aiming for.

Our programme is built on real food, strategies that survive birthdays and busy weeks, and support so you don’t have to do it alone.

DM and let’s chat about how we can help you. No jargon, no judgement, just a clear next step.

14/09/2025

Ozempic (and similar medications) feel like the magic bullet we’ve all be waiting for.

But talk to a few people and you’ll hear every possible take on it.
👉 One person swears by it.
👉 Someone else “couldn’t handle the side effects.”
👉 And the next person wouldn’t dream of touching it.

No wonder it leaves your head in a spin 🫨.

In clinic, we’re seeing more and more clients prescribed these medications — and that’s why I wanted to share our perspective as Nutritional Therapists.

This week’s blog looks at what these drugs actually do, the common side effects, what you should be eating while on them, and how to make them as effective as possible.

And I share the one piece of advice I give every client who walks through the door.

If you’ve been prescribed GLP-1s, or you know someone who has, this is an important read. Please feel free to share it on so friends and family can stay informed too.

🔗 You’ll find the link in the comments. Or DM me if you’d like me to send it directly.

And if you’ve got questions or just want to talk through your own experience, I’m always happy to chat and listen.

07/09/2025

Confession: most of my clients give me a look when I suggest beans.

You know, the one that says: ‘Fine, Ciara 🙄, but I’m not a vegetarian… and I don’t fancy lentils.’

I get it. We didn’t exactly grow up eating a variety of beans unless they came from a can and served piping over toast (comfort food at it’s best)! Pulses were usually seen as “alternative.” Something only veggies ate.

HOWEVER! Beans and pulses are very understated overachievers of the food world.
• They’re packed with fibre + plant protein.
• They’re cheap, filling, and ridiculously versatile.
• And they help keep your gut and heart happy, while making cravings less of a thing.
Not so boring after all 😉.

And when you find a few recipes to you enjoy, well you’re all set.

👀 Oh and look, we happen to be sharing 3 delicious recipes over on our website right now!

👉 Dahl, Lentil Bolognese, and Greek Butter Beans.

You’ll find them on our blog (see comments). Or DM and I’ll send you the links.

Pick one and see if beans can win you over this week.

31/08/2025

I’m not ready for Autumn (or winter, ugh) — not by a long shot.

The last few days, while juggling dreaded back-to-school routines, I’ve been thinking: it’s more the feeling of summer I love. The ease, the extra bounce in my step, the sense of possibility.

It’s been a full summer at home and at work. We’ve been helping people with everything from digestive issues to hormonal problems and metabolic health.

Every story is different, but the pattern repeats. People wait. They try to manage on their own, Googling, half-starting a plan. Weeks slip by. Months. Sometimes years. Energy dwindles, symptoms drag on, and life feels smaller than it should.

And then comes the moment: “I can’t put this off any longer.” That’s when things change. We make a plan together, steady support keeps them going, and little by little the heaviness lifts. Energy returns. Confidence builds. And life feels lighter — like that summer ease you never want to let go of.

That’s what I love most about my job, helping people find the light and joy in everyday life again.

If you’ve been putting your health on the long finger, September is the perfect time to say enough. More energy. More balance. More of you back again.

We’re taking bookings for September, and it always fills up fast. DM for a chat and let’s make a plan that helps you feel like yourself again.

📸 Sharing that summer feeling from our recent family holiday in the Algarve

26/08/2025

“Worst race of my life.”
That’s what he called it.

Our client had trained for months for the Di**le Half Marathon.
He felt fit, ready, flying.
But 7km in, his vision started to close in… everything went white.
A few wobbly steps later, he was on the side of the road and his race was over.

It was a beautiful day and the course was stunning, but he didn’t notice any of it.
While he thought he’d done everything right, in hindsight there were problems.

All water, no electrolyte balance.
Under-fuelling the days before the race.
Not tapering enough.
Plus a few underlying nutrition gaps that had been ticking away quietly in the background.

When he came to Angela, she didn’t just fix his pre-race plan.
She built a full nutrition + training strategy for the months leading up to race day — and beyond.
Hydration, fuelling, recovery… plus tackling those nutrition deficiencies so his body could perform at its best, every single session.

Since then he’s completed two more half marathons.
No dizziness. No whiteouts.
Just strong, fast finishes — and a big grin at the line.

Whether you’re training for Gaelforce, the Dublin Marathon, Hyrox, or simply want to feel stronger in the gym, your performance isn’t just about the hours you put in.
It’s about what you give your body in the weeks and months before.

The Sports Nutrition Reset is designed for people who are training hard… but want to train smarter.
To find your edge, keep your energy up, and get the results you’ve been chasing.

DM or comment for more info or to book a free consultation.

Make your next big day one that you’ll remember for the right reasons.

05/08/2025

I had put on a full stone, and it wasn’t shifting.

Not with good food. Not with regular movement. Not with any of the usual things that used to work.
At the end of last year, I found myself deep in the what-is-even-going-on stage of perimenopause. My hormones were all over the place, I’d decided to come off HRT, and the weight I’d put on was stuck fast.

Fast forward to now — most of the weight is gone.
Not overnight. Not perfectly. But I’ve made progress.

I went back on HRT with some changes, tracked my food intake for a few weeks (which I hate doing, but it helped), cut the late-night toast binges, and stayed consistent with exercise — not because I love it, but because I know why I’m doing it.

There are still days I feel tired. Some weeks are better than others.
But I’ve learned a few things along the way, and I shared them all in this week’s email.

Hormones, HRT, food, energy, the lot.
If you’re in the thick of it too — I see you.

DM me if you’d like the link to the full email. I’ll send it straight over.

20/07/2025

A lovely client messaged me recently with an update:

“Hi Ciara, I hope you're doing well. Just wanted to thank you for everything. I've just got my bloods checked and I am no longer classed a pre-diabetic and thought I'd let you know. Everything else is good too so thanks again for helping me 💕“

I’m delighted for her. Her GP is also delighted!

Because pre-diabetes isn’t the beginning of the end.

It’s a warning light — and if it’s showing up now, you’ve got a chance to get ahead of it before things go further.

You wouldn’t ignore it if your car dashboard lit up, would you?
You’d take it in, get it checked, and fix the problem before it turns into a breakdown.

Your body deserves the same attention.

➡️ A bit more weight around the middle
➡️ Energy dipping after meals
➡️ The GP comment “You’re borderline — we’ll need to keep an eye on it.”

None of these are random.
They’re signals — and if you’re seeing them, now is the time to act.

We work 1:1 with clients to create clear, realistic plans that support blood sugar, gut health, and energy — without cutting everything you love or flipping your life upside down.

Feeling like this might be for you?

📲 DM to arrange a chat. No pressure, just real answers.

07/07/2025

Recently, a friend (also a past client) messaged me in a bit of a flap.

She’d made huge progress with her eating habits — cravings were finally under control, her energy was back, and she really didn’t want to lose momentum. But she was hosting a few friends for a summer get-together and felt stuck.

She wanted to cook something fun and delicious that everyone would enjoy — without slipping back into old habits.

The first thing I told her? It’s absolutely okay to enjoy the odd off-plan meal or drink. The key is flexibility, not perfection. (Remember the 80/20 rule?)

But knowing she also wanted to impress her guests and feel good in herself, I sent her four simple but flavour-packed recipes I knew would hit the mark.

And now I’m sharing them with you 😊.

They’re light, summery, full of colour — and perfect when you want food that feels like a treat but still supports your goals.

Find link to the recipes in the comments below!

19/06/2025

She was doing everything right.
Eating well. Training hard. Staying active.
And still, the weight wouldn’t budge.

With a milestone birthday around the corner, she was ready to feel her best — but her body wasn’t responding.
It wasn’t about willpower.
It wasn’t about being “good” or tracking calories harder.
She didn’t need another plan.
She needed a reset — one that took her hormones, sleep, stress and recovery into account.

Once we started supporting her whole system — and helping each part work with the others, not against them — everything began to shift.

Her mindset changed.
Her eating habits changed.
She stopped second-guessing herself and felt calm and capable again.

And the results?
Slow, steady weight loss. A visible shift in body composition.
Lean muscle up. Inches down.
She felt stronger, lighter — more like herself again.

She called herself a reformed character — not just because of the number on the scale, but because she finally found something that she could get behind and that worked for her.

That kind of relief, that confidence? That’s golden. ✨

If you’ve been feeling stuck… tired of second-guessing every food decision… or like your body just isn’t responding the way it used to, let’s talk.

Book in for a quick call and we’ll figure out if our 1:1 programme can help bring the results you want.

No pressure. Just a clear, calm starting point, so you can feel lighter, more energised, and back in control before the summer’s out.

DM for a chat and more info.

10/06/2025

You’re determined to stay on track with your healthy eating plan this summer, good on ye 💪!

Here’s another delicious recipe to add to your rota of salads to keep you nourished and satisfied.

This Fattoush salad has been my summer go-to lately. (I say "summer", but you know what I mean 🙄.

Crispy pita, crunchy veg, proper flavour — and it ticks all the “quick, nourishing, feeds-everyone” boxes.

I make up extra dressing and batch enough salad bits to throw together over a couple of days.

Works as a main, a side, or just something to nibble when you’re tired and not in the mood to think.

If you’re trying to eat well but don’t have the energy for anything fancy right now, give this a try.

It’s on the blog - link in the comments!

05/06/2025

Do you feel like summer’s meant to be slower… but somehow you’re still running around and life actually feels a little more chaotic?

Same here.

That internal tug-of-war between doing it all and needing a break shows up like clockwork this time of year.

Time was, I’d dig deep and push on through. Keep working at full tilt, juggle school holidays and try to keep all the plates spinning.

And then wonder why I felt burnt out and behind — even in July.

But not anymore. A few years back I decided that Summer meant shifting gears a little. A choice that is rooted in what’s best for me, my hormones, my mental headspace, and my family.

This summer, I’m going into power-saving mode and working a little more intentionally — fewer updates online, a bit more time offline with the lads.

Clinic support is still in full swing.

I’m continuing to see clients (both in person and on Zoom), and Angela’s holding the fort too — supporting clients with gut health, weight loss, pre-diabetes and all the usual bits.

“Can I still book an appointment?”
Absolutely – get in touch via the website, email or call
You can also DM on our socials!

What about you, does your Summer tend to get crazy when the kids are off? Whether you’re going full pelt or craving a pause, I hope this post gives you permission to step back with purpose — not guilt.

25/05/2025

Ever find yourself too tired to cook…

but too fed up to grab another takeaway?

That’s the moment where everything unravels, the healthy eating plan, the energy, the headspace.

Kitchen Calm was made for those exact moments.

Because it’s not about being super organised.
It’s about doing a little prep when you can,
so dinner doesn’t become just another stress point in your day.

This free recipe ebook is packed with simple batch meals that freeze well, adapt easily, and help you eat well — even on your busiest days.

📩 DM and I’ll send it your way today!

Let this be the week you make your food work for you — not against you.

Ciara Ryan Nutrition

23/09/2025

14/09/2025

07/09/2025

31/08/2025

26/08/2025

05/08/2025

20/07/2025

07/07/2025

19/06/2025

10/06/2025

05/06/2025

25/05/2025

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Thursday	9am - 5pm
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