Stop Restricting in January: Ciara McNulty’s ‘Abundance’ Approach скачать в хорошем качестве

Stop Restricting in January: Ciara McNulty’s ‘Abundance’ Approach

In this episode of The Wellness Script, host Lauren O’Reilly sits down with Ciara McNulty, Registered Dietitian (RD), to cut through the January noise around detoxes, restriction, and “reset” culture. Ciara shares a calmer, evidence-based approach: shift your focus from what you should cut out to what you can add in: more protein, more fibre, more colour, and more variety, so you feel fuller for longer, more energised, and more stable in your mood and concentration. They also unpack practical strategies for real life: how to shop smarter without obsessing over ingredients, how to build balanced meals while travelling or relying on convenience foods, what “good gut health” actually looks like, and when supplements like probiotics may (or may not) be worth it. The conversation also explores intermittent fasting, the risks of under-fuelling (especially for active women), and why losing your menstrual cycle is a sign your body needs support - not more discipline. Season 1 Sponsor: This episode is proudly supported by Sona Vitamins, Ireland's longest-established nutritional supplement producer with over 40 years of science-led expertise. You can learn more and explore their full product range here: https://bit.ly/49nFkuv  Show Notes In this episode, we cover: 🔥 Why January shouldn’t be about restriction - and how “abundance” is a better starting point 🥩 Protein + fibre + whole grains: building meals that keep you full and energised 🌈 Gut health made simple: why variety matters, and the “30 plants a week” idea (made realistic) 🛒 Shopping smarter: planning before you go in (or online shopping to avoid impulse buys) 🧾 Food labels without the overwhelm: what’s worth noticing (high added sugar, salt, saturated fat) - and what isn’t 🍵 Detox culture: why your body already detoxes (and why detox teas/juices can be misleading) ⏳ Intermittent fasting: who it may suit, who it doesn’t, and why it’s just one tool reflects appetite + lifestyle 🏋️‍♀️ Fuelling for training: why performance and recovery depend on eating enough (and not just “being disciplined”) ⚠️ Under-fuelling & hormone health: low energy availability, missed periods, and why it matters beyond fertility 🩺 Missed periods: when to check in with your GP, and how diet + stress + training can play a role 🧠 Nutrition for work performance: why carbs matter for concentration, and why wholegrains help steady energy 🐟 Omega-3s: food-first options + algae-based alternatives for those who don’t eat fish 🥣 Probiotics: why they’re strain- and dose-specific, when to consider them (e.g., post-antibiotics), and food-first options 🥫 Convenience foods without guilt: the “ready meal + bag of rocket” rule for easy upgrades 🍽️ Eating well while travelling: the simple “balanced plate” template + the restaurant side-veg hack 🔗 Links & Resources Ciara McNulty (Instagram): https://www.instagram.com/ciaramcnult... Sona Vitamins (Sponsor): https://sona.ie