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

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I’m sharing one of my favourite weeknight dinners in the newsletter this week.My version of pan-fried John Dory with can...
16/06/2026

I’m sharing one of my favourite weeknight dinners in the newsletter this week.

My version of pan-fried John Dory with cannellini and green beans, adapted from Tara Walker's Good Food No Stress. One pan, thirty minutes, and a plate that's doing a lot more for your health than it looks like.

If you read last week's blog on bone health, you'll recognise a few of the ingredients.

See link in comments to join the mailing list. Recipe goes out later this week.

Most women start thinking about their bones in their 60s. After a scan shows something, or a relative has had a fracture...
14/06/2026

Most women start thinking about their bones in their 60s. After a scan shows something, or a relative has had a fracture, or a conversation with a GP that catches them off guard.

By then, the damage is already done.

Bone density can start declining during perimenopause, before periods stop, before anything shows on a scan. The habits that protect your bones are the ones you build in the decade before you feel you need to.

It's something I see come up in clinic regularly, women in their 40s doing a lot of the right things, and still missing a few pieces of the picture. Calcium is important. But so is protein and resistance training. Perhaps more than people realise.

I've written it all up in a new blog post, what's happening to bone density in your 40s, what helps, and a few things that could be easily missed.

See the link in the comments for the full story.

One of the things both myself and Angela have noticed over the years is that male clients tend to get results faster tha...
07/06/2026

One of the things both myself and Angela have noticed over the years is that male clients tend to get results faster than they expect.

People often assume that getting a man to change his diet or lifestyle is a long, uphill conversation. That even if he starts, it'll be slow going.
In practice, that's rarely how it plays out.

Once we've worked out what's actually driving things and built the approach around that, men tend to move. Less second-guessing around food, fewer emotional associations built up over years, a clearer line between the plan and following it.

One client came to us with prediabetes, elevated cholesterol, and gut health that wasn't absorbing nutrients properly. Six months later: 12kg down, cholesterol down 17%, no sign of prediabetes.

The change didn't come from doing more. It came from addressing the right things, in the right order.

If this is a conversation worth having for yourself or someone close to you, get in touch. DM or email [email protected]. We'll have a chat and take it from there.

A client came to see us a few months back. He came in about his acid reflux, which had been getting bad enough to affect...
02/06/2026

A client came to see us a few months back. He came in about his acid reflux, which had been getting bad enough to affect his sleep.

His assessment picked up more than the digestive issues. Prediabetes and elevated cholesterol, conditions that had been building quietly through his late forties. He'd been on medication for one of them but hadn't addressed what was driving it.

The reflux was real. So was everything sitting alongside it.

This is something we see regularly in clinic. Men tend to seek help later than women do, and by the time something feels urgent enough to act on, the clinical picture is often broader than the one presenting complaint.

We've written about it this week on the blog: what's actually going on when gut symptoms and metabolic health overlap, why it tends to stay under the radar, and what a first step looks like when you address the full picture rather than one symptom at a time.

See the link in the comments.

If anything in this resonates, you're welcome to get in touch, DM or email [email protected]. A conversation is a good place to start.

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.

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Drogheda
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