Ciara Ryan Nutrition

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.

You probably know at least a handful of people who've had their gallbladder out. It's become almost unremarkable. Routin...
12/05/2026

You probably know at least a handful of people who've had their gallbladder out. It's become almost unremarkable. Routine keyhole surgery, quick recovery, move on.

But do you know what your gallbladder was doing all along? Or what changes when it's gone?

In this week's blog, I look at the role of bile in digestion, hormones, and cholesterol.

If you've noticed your digestion getting less reliable as you've gotten older, or if you've had your gallbladder removed and things haven't quite settled, it's worth a read.

Link in the comments.

I have one of those jobs where, the moment someone finds out what you do, they tell you more about themselves than they’...
05/05/2026

I have one of those jobs where, the moment someone finds out what you do, they tell you more about themselves than they’d normally share with someone they’ve just met.

Last month at a friend’s wedding, someone leaned in with a question, very much in the “asking for a friend” tone.

It’s never for a friend.

“Is sourdough actually better for you than normal bread? Trying to figure out if that’s what’s causing my bloating…”

In thirteen years, I’ve learned not to take these questions at face value. The presenting question is rarely the real one. The bloating is usually the latest in a longer list, low energy that’s been written off as a hectic schedule, half a stone that won’t shift no matter what they try, sleep that hasn’t been good for months.

They bring up the bread because it’s specific. Manageable. A problem with a possible answer.

But the question underneath it is almost always the same: I’ve been careful. I’ve been trying. I’ve cut things out, read everything I can find, and nothing is shifting. Is this just how I feel now?

Nobody says it that way out loud. Partly because it sounds too vague. Partly because saying it plainly means admitting something they’ve been quietly sitting with, that they’ve put in real effort, over real time, and they’re still not well.

You can only search for what you already suspect. And at some point, that stops being enough.

A free 20-minute health review is where we look at the full picture together, your history, your symptoms, what you’ve already tried. I’ll tell you honestly whether nutrition is the right lever for you right now, and if it is, what addressing it properly would look like.

DM to book or reply to this post and I’ll be in touch.

If you’ve changed what you eat, cut things out, been careful with your food choices, and you’re still feeling bloated or...
26/04/2026

If you’ve changed what you eat, cut things out, been careful with your food choices, and you’re still feeling bloated or uncomfortable after meals, this is worth reading.

There’s a phase of digestion that most people have never been told about. It starts before you take a single bite. And it’s far more easily disrupted than you’d think.

Up to 40% of your stomach’s preparation for any meal happens during this phase. When it gets rushed or skipped, which happens to most of us, most days, your digestion has to find some way to compensate.

New blog this week goes into what it is, why it matters, and what helps.

See the link in the comments to read the article!

If you're on my email list, watch your inbox tomorrow.I'm sending something I've been working on for a while. Think it'l...
15/04/2026

If you're on my email list, watch your inbox tomorrow.
I'm sending something I've been working on for a while. Think it'll be useful for a lot of you.

Not on the list yet, you can join today. See the link in comments ⬇️.

Most people know belly fat isn't great for your health. But there's a distinction that rarely gets made, and it matters....
07/04/2026

Most people know belly fat isn't great for your health. But there's a distinction that rarely gets made, and it matters.

The fat you can see and pinch is called subcutaneous fat. The dangerous kind is visceral fat — and you can't see it at all. It sits deep inside the abdominal cavity, packed around the liver, pancreas, and intestines, driving inflammation and disrupting how your body handles blood sugar, cholesterol, and blood pressure.

It builds quietly, often for years, before it shows up clearly on a blood test.

So if you've had a waist measurement flagged, or blood pressure and cholesterol both mentioned at different appointments, or been told your glucose is something to watch — those things may be more connected than they appear.

I wrote about this in detail on the blog this week. It's worth a read if any of those markers have come up for you, or for someone in your family.

See link in comments

Is your "low fat" yoghurt lying to you?Not really, but it's not telling you the whole story.When fat is removed from a p...
29/03/2026

Is your "low fat" yoghurt lying to you?

Not really, but it's not telling you the whole story.

When fat is removed from a product, something has to go back in for taste and texture, usually a starch or sweetener. And while the badge on the front claims fewer calories, what replaced the fat can hit your blood sugar harder than the original ever did.

The label changes. Your body's response doesn't always improve.

It's not just yoghurt. It's the baked crisps, the low-sugar cereals, the "no added sugar" juice. Small swaps, made with the best intentions, that don't always work the way you'd expect.

The frustrating part isn't that people are making bad choices. It's that the information on the front of the pack is designed to sell, not to inform. The useful stuff is on the back, and most of us were never taught how to read it. That bottle of ketchup in your fridge? 22.8g of sugar per 100g. The label doesn't lie, it just buries the truth.
I’ve shared this blog before but it’s worth a revisit. Not a deep dive into nutrition science, just the few things worth knowing that make label-reading quick, practical, and actually useful on a Tuesday evening in Tesco.

See link in comments 👇, worth bookmarking for the next weekly shop.

You know that moment your period starts and you think: there she is.Like you've been waiting two weeks for yourself to c...
16/03/2026

You know that moment your period starts and you think: there she is.

Like you've been waiting two weeks for yourself to come back.

Then two weeks pass. Ovulation. And then, almost to the day, the downward spiral begins.

Tired in a way sleep doesn't fix. Bloated. Irritable over things that wouldn't normally register. Brain not quite working.

You're counting the days until your period starts so you can feel like yourself again.

If that window of feeling awful has been getting longer, or the symptoms have been getting harder, it's usually not random.

There's a hormonal shift that explains why the second half of the cycle can feel so different, why it often worsens in your late 30s and 40s, and why blood tests can come back normal while you're losing two weeks of every month.

If you've been trying to make sense of this pattern, I've explained what's behind it in this week’s blog. Find the link in comments!

Such a great event last week celebrating women in business locally!
12/03/2026

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

“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 th...
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.

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 ...
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 👇.

Valentine's Day sorted. And your heart will thank you for it 💚.If blood pressure has come up for you lately, you've prob...
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?

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The Bodyright Clinic, 27 Fair Street
Drogheda
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Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

Website

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

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