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.

7km into the Di**le Half Marathon, one of our clients watched his vision start to go white.He'd trained hard. Followed t...
06/09/2026

7km into the Di**le Half Marathon, one of our clients watched his vision start to go white.

He'd trained hard. Followed the hydrate, hydrate, hydrate advice to the letter. Drank water all morning. And still ended up pulling out of the race with blurred vision, convinced something was seriously wrong.

Turns out it wasn't too little water. It was too much, without the electrolytes to go with it.

Once he got the all clear from his GP, he worked through his hydration and fuelling with Angela, our sports nutrition practitioner. Two half marathons since. Faster both times. No dizziness, no whiteout.

This is the kind of thing we work through in a ⭐Sports Nutrition Power Hour⭐. One session with Angela covering your training and nutrition, and you leave with a plan telling you exactly what to eat and when.

Training for something this autumn and want to cross the line feeling strong, not just surviving it? Message here or email [email protected] and we'll get you booked in.

9pm. Hand on the biscuit tin. Running through all the reasons why one won't matter tonight.Most of the people I see alre...
30/08/2026

9pm. Hand on the biscuit tin. Running through all the reasons why one won't matter tonight.

Most of the people I see already know the basics, more water, more movement, better sleep, eating properly. That was never the missing piece.

What trips people up is why they're still not doing it, even with all that already sitting in their heads. And it's rarely because they need more information. Plenty have tried the meal plans, the internet advice, the "start Monday" version of it all, and ended up right back here anyway.

That's the actual work we do together. Not another list handed over, but figuring out what's getting in the way, building something around your real week, and staying in your corner while it settles in.

We offer a few different nutrition and health programmes across a range of issues, hormones, gut health, weight, energy, built around where you're starting from and how much help you need. We're taking bookings for September, if now feels like the right time, get in touch.

Send us a message or drop us an email [email protected], happy to talk through what might make sense for you.

What's the thing you know you should be doing, but somehow still aren't? No judgment, genuinely curious what everyone's version of this is.

The protein craze hasn’t really died away has it?Protein maxxing, I mean come on. Anything maxxing is bound to grab atte...
16/08/2026

The protein craze hasn’t really died away has it?

Protein maxxing, I mean come on. Anything maxxing is bound to grab attention, hence it’s trending across different platforms.

Then a wave of headlines started doing the rounds, picked up from new studies, saying most of us are overdoing it with the protein.

So which is it? More, or less?

Turns out, both can be true, depends on the person!

The "eat less" research circulating at the moment is about people who are mostly sedentary. So if you're very active, chasing kids, or trying to hold onto muscle through perimenopause, it's not talking about you.

I broke down the real numbers in a blog:
📍 what women in their 40s and 50s should be aiming for
📍 what changes for men the same age
📍 what's different for growing teens
📍 and why you don't need to fill the trolley with protein bars and protein water to get there.

See the link in comments for the full read ⬇️⬇️.

Yes, I did that. For over a week I was putting laundry pods in the dishwasher instead of the tablets and couldn't work o...
02/08/2026

Yes, I did that. For over a week I was putting laundry pods in the dishwasher instead of the tablets and couldn't work out why nothing was coming out clean.

Another time I got stuck in a car park because I couldn’t find my parking ticket which was in my hand all along.

I have my fair share of tales from the brain fog vault, as do most women my age.

Thankfully it's not as bad these days. I still walk into a room and forget why I'm there sometimes, but in my profession, I know how much diet and lifestyle can do to make peri symptoms more manageable.

So I've updated one of our most in-depth blogs to help you fully understand what's changing in your body, the six nutrients that make a genuine difference to brain health, moods, energy, hormones and long-term health.

See link in comments ⬇️⬇️ for the full read, and share with your besties who are likely feeling it too.

And next time you turn on the dishwasher, just check, have you used the right detergent 😆!

Since we started supporting people who are prescribed GLP-1 medication, we've heard a similar story come up again and ag...
19/07/2026

Since we started supporting people who are prescribed GLP-1 medication, we've heard a similar story come up again and again: the food noise has gone quiet.

No more craving something sweet after dinner or mental gymnastics over whether to have a biscuit or three. It seems like "the want" is gone. For a lot of people, that's a quiet relief after years of exactly the opposite.

But it's important to remember, quiet isn't the same as sorted. These medications turn down appetite, they don't remove your body's need for protein, fibre or iron. That need is still there and should be met with real meals.

And this matters more now than it did even a year ago. These medications aren't just a weight-loss story anymore. Research is showing benefits for liver disease, heart health, sleep apnoea, conditions that have nothing to do with the number on the scale. Which means more people, prescribed for more reasons, staying on these medications for longer than anyone expected.

The longer someone's on one of these, the more the nutrition side of things matters, not less.

If you'd like more info on what to eat while on a GLP-1, and what to watch out for, we cover it all in our blog. Link in the comments ⬇️⬇️.

😎 When summer rolls round, I do my best to spend less time in the kitchen and more time outdoors. (Not just in summer, i...
05/07/2026

😎 When summer rolls round, I do my best to spend less time in the kitchen and more time outdoors. (Not just in summer, if I'm honest, but summer's when it shows most.)

So prepping, batching and rotating a few decent salads becomes my go-to 🥗. A bit of this, a bit of that, made up at the start of the week so dinner's already sorted by the time dinner rolls round.

I've shared 3 recipes I'm enjoying at the moment, a Tex-Mex black bean and corn salad, a bang bang salad with a peanut dressing I keep going back to, and a quick cottage cheese, egg and tomato bowl for the days I want something fast. Plus our guide to building your own with whatever you've got in the fridge.

All up on the blog now. Link in the comments below ⬇️, or DM and I'll send you each one.

One of the simple joys of summer. A cool glass of w**e, garden, sun going down, the works.Except a few summers back, my ...
28/06/2026

One of the simple joys of summer. A cool glass of w**e, garden, sun going down, the works.

Except a few summers back, my little indulgence started to disagree with me. Not every time. Just sometimes. This blotchy rash and constant sneezing.

My first thought was the obvious one. I'd suddenly become allergic to w**e. Aaggh 😭.

Except the w**e hadn't changed. Same bottle I'd always loved. Most of the time, it agreed with me. So I was intrigued the times it didn't.

That's when histamine came into the picture. Turns out the w**e (alone) wasn’t the problem.

I've written the full story on the blog, why this tends to show up more in summer, and the bit that surprised me most.

If you’ve noticed allergy like symptoms appear out of nowhere it’s worth a read.

See link in comments 👇.

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.

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Drogheda
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