Orla Walsh Nutrition, OWN your Health

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Orla Walsh Nutrition, OWN your Health

BSc Physiology, MSc Clinical Nutrition, PgDip Dietetics, MINDI, PgDip Sports and Exercise Nutrition

Twitter: OrlaCWalsh
Instagram: OrlaWalshNutrition

Food can make you healthier, stronger and happier.... What's not to love!

12/12/2025

More to come...

11/12/2025

Christmas foods and their nutrients

10/12/2025

Losing muscle mass because the muscle is becoming leaner is generally considered a positive thing.

If using an impedance scale, consider tracking what percentage of you is muscle rather than total muscle mass.

If in the gym lifting weights, consider whether you're getting weaker, stronger or staying the same.

It's about how your body is functioning. So, strength and power as well as what blood results are telling us and how you feel.

To minimize muscle loss during the weight loss process

1. Strength training a few times a week
2. Rich protein source of each meal
3. Avoiding weight loss that's too fast

06/12/2025

Walking - underappreciated ❤️

3rd time's the charm 🤣 How that happened I'll never know.

26/11/2025

V02MAX

Being "cardio fit" is a great way of increasing the likelihood of living longer, and living longer with a higher quality of life.

Strength stuff is important to do also. I'm not saying you don't need to do it too 😂

But... You are 5 times less likely to die from anything over a 10y period if your VO2MAX is great, compared to the bottom 25%.

5 times....

There are places you can go to have it tested officially and accurately. Usually done on a treadmill or bike.

A way to estimate it at home is to see how far you can run in 12 minutes. You then Google "cooper test" and online calculators do the rest.

Now, it's great to know if you're above average... But nothing motivates you more than finding out a mate is doing better than you (ahem... 😂)

So, test yourself, and go head to head!!

If you're female, and want to be above average, aim for
30-39y: above 34 (high is above 39)
40-49: above 32 (high is above 37)
50-59: above 29 (high is above 36)
60-69: above 25 (high is above 30)
70-79: above 22 (high is above 25)
80: above 20 (high is above 23)

If you're male, and want to be above average, aim for
30-39y: above 40 (high is above 46 )
40-49: above 39 (high is above 44)
50-59: above 36 (high is above 41)
60-69: above 30 (high is above 36)
70-79: above 25 (high is above 30)
80: above 23 (high is above 26)

23/11/2025

The cool thing with this study, which also showed improvements with wholegrain carbs, was that sleep was better that same night.

Diet quality can have a big impact on sleep. I find most people don't know this.

The DASH diet and Mediterranean diet, which are well researched, help support fertility, PCOS, blood pressure, cholesterol levels, etc... These 2 diets are based on fruit & veg. Everything else adds to this base. So, if you're following one of these dietary patterns you may already have noticed this improvement ❤️

21/11/2025

Hard to know what to munch on mid afternoon. When dinner is delayed for whatever reason, you'll need something!

So many people message me about constipation so here is a nice snack option, especially if in perimenopause (usually starts 35-45y).

19/11/2025

✔️ Coffee doesn't agree with everyone eg if you've diarrhoea, sleep problems, migraine
✔️ There are lots of reasons for liver issues. I am speaking in general terms and to the majority.
✔️ Other things matter for liver health, and you can tackle them all or just some bits, depending on where you're at
eg insulin resistance, visceral fat levels, exercise (what you do, how often), when you eat, etc....
✔️ Excess alcohol can cause issues all on its own, but it can also be part of the problem if you've been told that there's too much fat in and around your liver "fatty liver"

👉🏻 1 in 4 are thought to have issues with their liver (could be more than this).

☑️ Your GP will nearly always check Liver Function Tests (sometimes referred to as LFTs) when doing your bloods. If these numbers are high (AST, ALT for example), please know that diet and lifestyle changes can often improve things. And it's not just healthy eating advice, or (just eat better and move more), we can tailor things much more than that!

11/11/2025

This breakfast was made by mixing yoghurt with chia seeds, tinned mandarin & dried goji berries (or was it raisins?!). I then topped it with granola for some wholegrain carbs.

It's a lovely breakfast for the end of the week when you're stuck for options.

31/10/2025

Pumpkin seeds 24g protein per 100g
Sesame seeds 18g protein per 100g
Sunflower seeds 20g protein per 100g
Flaxseed 11g of protein per 100g
Chia seed 18g protein per 100g

31/08/2025

Just say MOO - my kids love this 🤣

28/08/2025

A healthy aim - 30-60g of nuts or seeds daily

Address

40 Upper Mount Street
Dublin
D02X7H6

Website

http://orlawalshnutrition.ie/

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