The Wellness Script

In this special Season 2 compilation episode of The Wellness Script, Lauren revisits five standout moments from the season - all centred around one idea: maybe wellness is not about pushing harder, but learning to understand what your body actually needs.Featuring Tom Coleman on feeling wired but tired, Vanessa Ogbonna on chronic illness and the pressure to push through, Níall Ó Murchú on breath and regulation, Dr Bronagh Keane on whitening and oral health, and Feebee Foran on the grounding power of nature.This is your Season 2 reset - a reminder to slow down, listen in, and come back to the basics of feeling well.The Wellness Script Season 2 is sponsored by Sona, Ireland’s leading supplier of nutritional supplements to pharmacies nationwide.Links & ResourcesFollow The Wellness Script:Instagram: https://www.instagram.com/wellnessscriptpod/ TikTok: https://www.tiktok.com/@wellnessscriptpodGuests featured in this episode:Tom Coleman: https://www.tomcoleman.ie/Vanessa Ogbonna: https://www.instagram.com/heyitsmenesser/Níall Ó Murchú: https://www.instagram.com/breathewithniall/Dr Bronagh Keane: https://www.instagram.com/drbronaghkeane/ Feebee Foran / Forager: https://www.instagram.com/forager.ie/

Episode Description:This week on the Wellness Script podcast, we're joined by Vanessa Ogbonna - content creator, TV presenter, former semi-professional footballer, public health graduate, and one of the most refreshingly honest voices in the wellness space right now.Vanessa is known to many from winning The Traitors Ireland, but her story goes so much deeper than that. After getting Covid in January 2021 during pre-season, Vanessa began experiencing symptoms that would eventually lead to a diagnosis of lupus - an autoimmune condition - as well as sports-induced asthma. All while filming, playing football, and pushing through in true athlete fashion. Her body, eventually, had other ideas.In this conversation, we get into what it really looks like to navigate wellness with a chronic illness, why Vanessa draws such a clear distinction between fitness and wellness, and how losing her identity as a footballer forced a massive - and ongoing - reinvention.This one is packed with honesty, insight, and plenty of moments that will resonate whether or not you've ever kicked a ball in your life.In this episode, we cover:What wellness actually means to Vanessa right now - and why it changes with each season of life.Her lupus diagnosis, and how she pushed through symptoms for far too longThe difference between fitness and wellness (and why that distinction matters)Identity loss after leaving professional sport, and the long road to acceptanceGrowing up as an athlete and performing for love vs. performing for joyWhat it means to fundraise and train for the Dublin City Half Marathon with a chronic illnessAnti-inflammatory eating, gut health, alcohol, and why she keeps it practical - not perfectRepresentation in healthcare, women's health in Ireland, and why she chose public healthWhy community is now a core part of her wellness philosophyHer advice for anyone navigating health challenges, career pivots, or big life transitionsOur SponsorThis episode is brought to you by Sona Vitamins, Ireland’s longest established nutritional supplement producer.Find Sona online at sona.ie, in pharmacies nationwide, and in selected health stores.Use SONAGIFT at checkout to have a free gift added to your order.Gift selected by Sona. Terms and Conditions apply. While stocks last.⁠⁠⁠https://bit.ly/wellness-script⁠⁠⁠ Resources & Links:🔗 Find Vanessa:Instagram: https://www.instagram.com/heyitsmenesser/TikTok: https://www.tiktok.com/@heyitsmenesserLinkedIn: linkedin.com/in/vanessa-ogbonna-687267131🔗 Mentioned in this episode:Lupus Ireland — Support and information for people living with lupus in IrelandPlan Ireland — The charity Vanessa is fundraising for via the Dublin City Half MarathonDublin City Half Marathon — Registration and infoWHO Definition of Health — Referenced at the top of the episode🔗 Topics discussed:Lupus (Systemic Lupus Erythematosus / SLE) — HSE InfoSports-induced / Exercise-induced asthma — Asthma Society of IrelandAnti-inflammatory eating — Harvard Health: Anti-Inflammatory DietThe Traitors Ireland (TV show)

This week on The Wellness Script, Pharmacist and host Lauren O'Reilly is joined by the wonderful Feebee Foran - herbalist, forager, and founder of the natural skincare brand Forager. Feebee's energy is infectious, and her deep love of the land, traditional wisdom, and the plants that grow around us will have you looking at your daily walk in a whole new way.🎯 What You'll Take AwayHow to use nature as a free, accessible tool for calming an overthinking mindA simple framework for building a grounding daily ritual - even if you're busy or live in a cityWhy getting your hands in the soil changes your mood (and Feebee's story of healing through grief)What foraging actually is, and how to start safely (her 5-plants-at-a-time rule)The fascinating oral history of the "wise women" who passed down plant wisdom for generationsHow to reframe the "weeds" growing around you — daisies, dandelions, nettle, chickweedA pharmacist and herbalist unpack the "toxic beauty" myth and why scaremongering isn't helpfulHow to bring green into any home - apartment, rental, or windowsillA life-giving mindset shift: trust that growth is happening, even when you can't see it yet*Our Sponsor*This episode is brought to you by Sona Vitamins, Ireland’s longest established nutritional supplement producer.Find Sona online at sona.ie, in pharmacies nationwide, and in selected health stores.Use SONAGIFT at checkout to have a free gift added to your order.Gift selected by Sona. Terms and Conditions apply. While stocks last.⁠⁠https://bit.ly/wellness-script⁠⁠ 🔗 Resources & Links Mentioned🌼 Forager Skincare — Feebee's natural skincare brand, stocked in 100+ stores in Ireland, 12 in the US, and launching in the UK: https://www.forager.ie/ Follow Feebeehttps://www.instagram.com/forager.ie/https://www.instagram.com/feebatron/Follow The Wellness Script:📸 Instagram: instagram.com/wellnessscriptpod🎵 TikTok: tiktok.com/@wellnessscriptpodCourses with Feebee: https://www.froe.ie/book-a-course/🌱 Daisies (Bella perennis) — sometimes called the "poor man's arnica" and traditionally used in soothing balms for bruises and skin🌿 Chickweed — traditionally used in balms for dry, irritated skin💛 Dandelion — a long-valued plant in traditional herbalism, historically cultivated for its leaves, roots, and flowers🍃 Nettle — nutrient-dense and traditionally used in tonics and topical preparations🌾 Easy-to-grow kitchen garden picks: mint, lemon balm, chamomile, rosemary, thyme, peas, kale, spinach, potatoes📚 Doctrine of Signatures — the traditional herbalist concept that a plant's appearance hints at how it can be used🍄 The Yew tree — a fascinating example of how nature inspires modern medicine (source of compounds used in chemotherapy)🐕 Borrow a dog, or find a walking buddy — Feebee's favourite daily nature ritualDisclaimer: This episode is for informational and educational purposes only and is not intended as medical advice. The views shared by guests are their own and do not replace guidance from your doctor, pharmacist, or other qualified healthcare professional. Always consult a healthcare professional before making changes to your health routine, starting any new practice, or if you are pregnant, breastfeeding, taking medication, or managing a health condition. Never forage, consume, or apply any wild plant unless you are 100% certain of its identification and safety.If this conversation gave you a little nudge to step outside today, share it with a friend who could use a breath of fresh air. Subscribe, leave a quick review, and come say hi on Instagram and TikTok - I'd love to hear what resonated with you.

In this episode of The Wellness Script, Pharmacist Lauren O’Reilly MPSI is joined by Níall O Murchu, breathwork expert, former international athlete, and best-selling author, for a powerful conversation on why the way we breathe can shape how we feel, think, sleep, and respond to stress. Níall shares how severe childhood asthma first made him aware of the breath, how that evolved through sport, Shaolin training, yoga, and years of teaching, and why breathwork remains one of the simplest and fastest tools for regulating the nervous system. From mouth breathing and sleep quality to long exhales, cold exposure, and building resilience in modern life, this episode is a practical masterclass in using the breath as a daily tool for calm, recovery, and presence.Níall O Murchu’s journey from severe childhood asthma to becoming a leading voice in breathwork Why the breath is one of the fastest tools we have to calm stress and regulate the nervous systemHow modern life, pressure, and habit can lead to mouth breathing, poor sleep, and low-level anxietyA simple breathwork practice to use in traffic, before meetings, or in stressful moments: long, slow exhales The role of nose breathing, yoga, and mouth taping in retraining healthier breathing patterns How to use cold exposure as a tool for resilience, recovery, and presence - without overdoing itWhy stress itself is not always the problem — but staying stuck in it can be Níall’s books, app, and practical tools for bringing breathwork into daily life **Our Sponsor**This episode is brought to you by Sona Vitamins, Ireland’s longest established nutritional supplement producer.Find Sona online at sona.ie, in pharmacies nationwide, and in selected health stores.Use SONAGIFT at checkout to have a free gift added to your order.Gift selected by Sona. Terms and Conditions apply. While stocks last.https://bit.ly/wellness-script Links and Resources:Breathe with Níall: https://www.breathewithniall.com/Follow Níall: https://www.instagram.com/breathewithniall/The Blissful Breath by Níall O Murchu (Book)The Power of Cold by Níall O Murchu (Book)Breath by James Nestor Naze Nose Strips (not affiliated but mentioned): https://www.nazestore.com/Susanna Søberg and her cold exposure research summary referenced in the episode: https://pubmed.ncbi.nlm.nih.gov/34755128/

In this episode of The Wellness Script, Pharmacist & Host Lauren O’Reilly is joined by Emer O’Driscoll, Senior Women’s Health Dietitian, fertility nutrition specialist, and intuitive eating counsellor, for a practical and compassionate conversation on PCOS, endometriosis, fertility, inflammation, blood sugar balance, and healing your relationship with food. Together, they break down how these conditions differ, how they’re diagnosed, and why so many women are left trying to piece together advice from the internet before getting the right support.They also explore what nutrition can realistically do to help, why there is no one-size-fits-all diet for either condition, and how simple foundations like eating regularly, slowing down while eating, supporting digestion, and looking at stress, sleep and movement can make a meaningful difference. The episode also touches on fertility, misinformation, and why a more personalised, weight-inclusive, intuitive approach to food can be far more helpful than restrictive diet rules.***Our Sponsor***This episode is brought to you by Sona Vitamins, Ireland’s longest established nutritional supplement producer.Find Sona online at sona.ie, in pharmacies nationwide, and in selected health stores.Use SONAGIFT at checkout to have a free gift added to your order.Gift selected by Sona. Terms and Conditions apply. While stocks last.https://bit.ly/wellness-script In this episode, we cover:The difference between PCOS and endometriosis, and why they’re often confusedHow PCOS is diagnosed using the Rotterdam criteria Why endometriosis diagnosis can be more complex and often takes time The role of inflammation in both conditions, and how nutrition may help support symptom management Why blood sugar balance matters, particularly for PCOS The importance of eating regularly and not skipping mealsHow stress, sleep, movement and diet all interact in fertility and hormonal health Why “unexplained infertility” may deserve a deeper look What intuitive eating actually means, and how it can help you reconnect with your bodyWhy personalised support from a qualified professional matters more than generic advice onlineResources mentioned:Intuitive Eating by Evelyn Tribole and Elyse ReschEmer O’Driscoll:On Instagram: https://www.instagram.com/succeed_dietitian/Emer's Clinic Details: https://www.blackrockhealth.com/treatments-procedures/dietetics-nutrition/ms-emer-odriscollDisclaimer: This episode discusses PCOS, endometriosis, fertility, and nutrition for general educational purposes only. It is not intended to diagnose, treat, or replace personalised medical care. If you are concerned about your symptoms, cycle, fertility, or diet, please seek advice from your GP, pharmacist, dietitian, or specialist healthcare professional.

In this episode of The Wellness Script Podcast, Lauren O’Reilly sits down with Dr Bronagh Keane, dentist, facial aesthetics practitioner, and founder of Phosphor Wellness Clinic, for a refreshing and genuinely useful conversation about oral health, natural smiles, and the dental advice more people need to hear. Together, they unpack the everyday habits that matter most for healthy teeth and gums, the truth about whitening products, why bleeding gums should never be ignored, and what people often get wrong about veneers, “Turkey teeth,” and chasing unrealistic smile ideals. Dr Bronagh also shares her conservative, whole-face approach to aesthetic dentistry and explains why the best results are the ones that still look like you. If you’ve ever felt confused by oral care advice online, anxious about the dentist, or curious about how to get healthier, brighter teeth without damaging them, this episode is packed with practical takeaways.*Disclaimer - this is for informational and educational purposes only. Please see your dentist or relevant healthcare professional regarding your individual health concerns for personalised advice. Our Sponsor: This episode is brought to you by Sona Vitamins, Ireland’s longest established nutritional supplement producer. Find Sona online at sona.ie, in pharmacies nationwide, and in selected health stores. https://bit.ly/wellness-script **Show Notes**In this episode, we cover:🔥 Why dental problems often creep up silently - and why pain usually comes later, not earlier🦷 Why regular dental check-ups and hygienist visits matter more than people think✨ The truth about “natural-looking” smile makeovers and why overly perfect teeth often look less natural🚫 What people need to know before considering veneers or dental treatment abroad💸 Why “cheap” dental tourism can become far more expensive in the long run😁 Whitening myths - including why whitening toothpastes and charcoal products may be doing more harm than good🪥 The difference between over-the-counter whitening and professional whitening🩸 Why bleeding gums are a red flag, not something to brush off🧵 Floss vs interdental brushes - and what actually works best between the teeth🫧 Mouthwash myths, including why using it straight after brushing may not be the best move😬 Teeth grinding, jaw tension, headaches and the ways stress can show up in the mouth💆‍♀️ Dr Bronagh’s holistic approach to facial aesthetics, smile design and subtle, confidence-boosting results🤍 Why the best cosmetic dentistry is conservative, tailored, and focused on enhancing what is already there

In this episode, Lauren is joined by sleep coach and health scientist Tom Coleman to unpack why so many people feel exhausted all day but still struggle to sleep at night. They explore what’s really behind poor sleep, from stress and racing thoughts to light exposure, exercise, phone use and the pressure of modern life.Our Sponsor: This episode is brought to you by Sona Vitamins, Ireland’s longest established nutritional supplement producer.Find Sona online at sona.ie, in pharmacies nationwide, and in selected health stores.*Disclaimer - this podcast is for informational / educational/ entertainment purposes only and should not replace personalised medical advice. Please see your GP or the relevant healthcare professional if you have any symptoms you are concerned about. Show Notes:Why people can feel “wired but tired”The main reasons sleep gets disrupted: stress, environment, medical factors and circadian rhythmHow morning light, movement and routine affect sleep later that nightThe truth about sleep trackers and whether the data is worth trustingWhy modern life, overstimulation and phone use are making rest harderThe difference between deep sleep, light sleep and REMWhy shift workers face unique challenges when it comes to sleepTom’s simple S.L.E.E.P. framework for better restLinks & ResourcesTom's Website: https://www.tomcoleman.ie/Follow Tom on Instagram: https://www.instagram.com/tomcolemanspeaks?igsh=ejFlcDV2amVmZHFiFollow The Wellness Script on Instagram: https://www.instagram.com/wellnessscriptpod?igsh=Z2duYzd5ZWE0ZnU5&utm_source=qrFollow The Wellness Script on TikTok: https://www.tiktok.com/@wellnessscriptpod?_r=1&_t=ZN-94xzckQWHn0

In this episode of The Wellness Script, Pharmacist Lauren O’Reilly sits down with Elle Kelly, Sports & Disordered Eating Dietitian, to unpack one of the most overlooked signs in women’s health: a missing period.Together, they explore why periods can disappear, how underfuelling and overtraining show up in real life, and why this is about far more than fertility. Elle explains the link between low energy availability, stress, hormone disruption, and long-term health risks like poor bone health, poor recovery, sleep issues, anxiety, bloating, and declining performance.They also discuss the rise of marathon culture, the return of skinny ideals, why fasted training can be problematic for women, how hormonal contraception can mask key symptoms, and the misinformation surrounding “balancing hormones” online.This is an important, evidence-based conversation for any woman who feels tired, stressed, bloated, constantly hungry, not quite right in herself - or has noticed her cycle becoming irregular or disappearing altogether.Our Sponsor: This episode is brought to you by Sona Vitamins, Ireland’s longest established nutritional supplement producer.Find Sona online at sona.ie, in pharmacies nationwide, and in selected health stores.*Disclaimer - this podcast is for informational / educational/ entertainment purposes only and should not replace personalised medical advice. Please see your GP or the relevant healthcare professional if you have any symptoms you are concerned about. Resources & linksFollow and connect with our guest: Follow Elle Kelly on Instagram: https://www.instagram.com/ellekellynutrition/ Work with Elle Kelly: https://eknutrition.com/ Follow and connect with The Wellness Script Follow Host & Pharmacist Lauren O’Reilly: https://www.instagram.com/itslaurenoreilly/ Follow The Wellness Script on social media: https://www.instagram.com/wellnessscriptpod/

In this week’s episode of The Wellness Script, I’m joined by Catherine O’Keeffe, menopause coach, speaker, and founder of Wellness Warrior, for an honest, empowering conversation on perimenopause, menopause, and post-menopause.We talk about Catherine’s own experience of navigating brain fog, heavy periods, anxiety, and hormonal change while working in a high-pressure career, and how that journey led her to become one of Ireland’s leading voices in menopause education.This episode covers what perimenopause actually is, how symptoms can show up differently for every woman, the role of movement and lifestyle, vaginal dryness, sleep, weight changes, mindset, emotional wellbeing, and why learning to advocate for yourself is so important.Whether you’re in the thick of this chapter, approaching it, or simply want to better understand the women in your life, this is a practical and reassuring conversation full of perspective and support.Show notesIn this episode, I’m joined by Catherine O’Keeffe, also known as The Wellness Warrior and one of Ireland’s leading menopause coaches.We discuss:Catherine’s personal journey into menopause advocacyWhat perimenopause, menopause, and post-menopause actually meanWhy so many women still feel unprepared for this stage of lifeEarly symptoms of perimenopause and how they can show upBrain fog, anxiety, confidence loss, and the psychological side of menopauseHeavy periods and the importance of getting symptoms checkedWhy movement is one of the most powerful tools for long-term healthThe role of strength training, cardiovascular exercise, and brain healthVaginal dryness and why we need to talk about it more openlySleep disruption and why it can have a knock-on effect on everything elseWeight changes in menopause and approaching them with more compassionBody image, identity, and the emotional shifts that can happen in midlifeTherapy, counselling, and emotional support during menopauseThe importance of good GP support and understanding your blood workHRT, lifestyle measures, and building your own “menopause toolkit”Why being proactive can help women feel more empowered through this transitionIf you enjoyed this episode, please follow or subscribe to The Wellness Script, leave a rating and review, and share it with someone who would benefit from hearing this conversation.Catherine O’Keeffe / Wellness Warrior — Catherine’s website, talks, resources: https://www.wellnesswarrior.ie/Catherine's book, All You Need to Know About Menopause: https://obrien.ie/all-you-need-to-know-about-menopauseHSE Menopause Overview — a solid Irish starting point for symptoms, timelines, and what menopause/perimenopause mean.: https://www2.hse.ie/conditions/menopause/HSE Menopause Treatment + HRT — useful if listeners want an evidence-based overview of treatment options, including HRT: https://www2.hse.ie/conditions/menopause/menopause-treatment/HSE Drugs Payment Scheme / Free HRT — especially worth including for Irish listeners, as free HRT is available on prescription through participating pharmacies for people with a medical card or DPS card: https://www.citizensinformation.ie/en/health/health-services/reproductive-health/free-hormone-replacement-therapy-hrt-scheme/Women’s Health Concern factsheets — patient-friendly menopause resources from the patient arm of the British Menopause Society.: https://www.womens-health-concern.org/Daisy Network — a very good support resource for anyone affected by premature ovarian insufficiency (POI) or early menopause.: https://daisynetwork.org/Menopause in the Workplace (Women’s Health Concern): https://www.womens-health-concern.org/help-and-advice/menopause-in-the-workplace/

In this solo episode of The Wellness Script, pharmacist and host Lauren O’Reilly shares the story behind why she started the podcast - and the five wellness rules she comes back to again and again in her own life.** Disclaimer: This episode and all episodes of The Wellness Script are for informational / educational / entertainment purposes only and do not constitute medical advice. Always seek advice from the relevant healthcare professional regarding your health, and obtain personalised medical advice.After eight episodes of season one, this felt like the right moment to sit down for a more personal conversation: why this podcast exists, what Lauren has learned from years in pharmacy and wellness, and the practical principles that genuinely help her feel better, live well, and stay grounded in a noisy health and wellness world.From the power of starting the day with intention, to getting the basics right before buying into trends, to why prevention, check-ups, and knowing your numbers matter so much — this episode is a thoughtful reset on what wellness can look like in real life.Lauren also talks about misinformation online, why she always comes back to evidence over hype, and the red flags to watch for when something sounds too good to be true.If you’ve been enjoying season one, this is a lovely episode to listen to before season two begins.In this episode, we cover:Why Lauren started creating health content and launched The Wellness ScriptThe “early bird catches the worm” rule and how mornings changed her mindsetWhy sleep, nutrition, and exercise come before supplements and wellness toolsThe power of prevention, screening, and getting concerns checked earlyWhy knowing your numbers matters for long-term healthHow to think critically about wellness claims onlineBook recommendations that shaped Lauren’s perspective on health and mindsetIf you’re enjoying the podcast, please follow, subscribe, and leave a rating or review - it really helps the show grow.Links & Resources MentionedOfficial Irish health resourcesCervical screening in Ireland (CervicalCheck): https://www2.hse.ie/conditions/cervical-screening/?gclsrc=aw.ds&gad_source=1&gad_campaignid=9786732173&gbraid=0AAAAADtFcVXo5Di5boebsxYtqHznTtLWo&gclid=CjwKCAiAqprNBhB6EiwAMe3yhh07TaCx0jzIocVsCJdV4ucnXDQzx9tl_EZfTXKmnx64IINgT7G_hxoCgSsQAvD_BwEBreast screening in Ireland (BreastCheck): https://apps.breastcheck.ie/breastcheck/registration.626.brcregistration.htmlBowel screening in Ireland (BowelScreen): https://www2.hse.ie/conditions/bowel-screening/Blood pressure checks and hypertension information: https://www2.hse.ie/conditions/high-blood-pressure-hypertension/symptoms-and-diagnosis/Iron deficiency anaemia information: https://www2.hse.ie/conditions/iron-deficiency-anaemia/Stop smoking support and Quit Plan (HSE): https://www2.hse.ie/living-well/quit-smoking/Books mentionedThe Miracle Morning — Hal ElrodThe Daily Stoic — Ryan Holiday & Stephen HanselmanThe Body Keeps the Score — Bessel van der KolkThink Like a Monk — Jay Shetty

TW: this episode includes mention of bereavement and suicide.Clutter isn’t just “mess” - it’s mental load. In this episode of The Wellness Script, I’m joined by Kim and Lyn, the founders of A Sorted Affair (aka the Declutter Queens), to unpack the surprising wellness impact of clutter - and the simple systems that can give you back time, calm, and control.We talk about why clutter can quietly raise stress levels, why shame is so common (and totally unnecessary), and how to start decluttering in a way that actually sticks. Kim and Lyn share their most practical advice: where to begin if you’re overwhelmed (hint: your bedroom), how to identify the “pain points” that drain you every day, why you should never buy storage before you declutter, and the underrated power of the one-in, one-out rule.If you want your home to support your habits — better sleep, smoother mornings, less decision fatigue - this one’s for you.Our Season 1 Sponsor: Sona Vitamins Our SponsorThis episode is proudly sponsored 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 notesIn this episode, we coverHow clutter affects stress, overwhelm, and “mental load”The shame loop: why people apologise for their homes (and why you shouldn’t)Where to start when you finally have time: bedroom → wardrobe → kitchenThe “steps” concept: reducing friction in your kitchen and daily routinesCreating systems that match your life (not Instagram aesthetics)Decluttering responsibly + the reality of charity shop overflowSwedish “death cleaning” as a mindset shiftThe golden rules:Declutter first, then buy storageOne in, one outLittle and often beats the “big project” approachDigital clutter + doing a quick phone/app/photo clear-outWhy a tidy sleep space can help you switch off at nightWrite a “this wrecks my head” list: the top 5 daily friction points in your home.Pick one micro-area this week (one drawer / one shelf / bedside locker).Set up one “system” that reduces steps (e.g., vitamins beside the coffee).Start a donation bag in your wardrobe and use one-in, one-out.Kim + Lyn (A Sorted Affair) — Instagram: https://www.instagram.com/a.sorted.affair?igsh=MXE5aTd1dnR2OXhwNg== A Sorted Affair website: https://www.asortedaffair.ie/Vision Ireland (re-use / charity retail): https://vi.ie/retail-stores/The guests mention appearing on Virgin Media’s Cleaning Up Ireland: Starts Sunday at 8.30pm on Virgin Media Play & Virgin Media One, and Kim & Lyn feature on Sunday 1st March and Sunday 8th MarchPractical takeaways (your mini action plan): Write a “this wrecks my head” list: the top 5 daily friction points in your home.Pick one micro-area this week (one drawer / one shelf / bedside locker).Set up one “system” that reduces steps (e.g., vitamins beside the coffee).Start a donation bag in your wardrobe and use one-in, one-out.Listener support note This episode includes discussion of bereavement and suicide. If you’re affected and in Ireland, you can contact:Samaritans (24/7): call 116 123. Pieta (24/7 crisis helpline): 0818 111 126.

IBS is common, misunderstood, and often self-managed in ways that make symptoms worse. In this episode of The Wellness Script, I’m joined by Lorraine Cooney, specialist gastroenterology dietitian at Blackrock Clinic, and author of "Why You Can't Go" and "Gut Feeling", who breaks down what IBS actually is, how it’s diagnosed (and what needs to be ruled out first), and the practical habits that can make a real difference. We cover the Rome IV criteria, red-flag symptoms to take seriously, why “cutting everything out” backfires, and how to start with first-line basics (regular meals, pace of eating, hydration, fibre strategy). Lorraine explains when a low FODMAP approach can help (and why it must be time-limited + reintroduced properly), plus the role of the gut–brain axis - including gut-directed hypnotherapy and the "nocebo" effect. Our SponsorThis episode is proudly sponsored 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  We coverHow common IBS is, and why so many people don’t seek helpHow IBS is diagnosed (Rome IV) + what your GP may rule out first (e.g., coeliac disease, inflammation) The first-line IBS habits that are “boring” but powerful: regular meals, slower eating, hydration, caffeine/alcohol awareness Fibre without the flare: why soluble fibre is often better tolerated, and why “0 → 100” backfires Low FODMAP: who it helps, how long to restrict, and why reintroduction is non-negotiable Why the same food can feel “fine” one day and awful the next (gut sensitivity + gut–brain axis) Gut-directed hypnotherapy: what it is, who it can help, and why it’s not “all in your head” Food intolerance testing: why common IgG “intolerance panels” aren’t reliable Bloating basics: constipation you don’t realise you have, incomplete emptying, and when to get checkedSupplements mentioned: psyllium husk (fibre) and peppermint oil (symptom relief) Bathroom habits that matter: “protected time,” and why scrolling on the toilet isn’t a great ideaMedical noteThis episode is for education only and isn’t medical advice. If you have red flags like blood in stool, unintentional weight loss, persistent night symptoms, or strong family history of bowel cancer/IBD, or any health concerns at all, seek medical assessment.GuestBlackrock Clinic profile (Lorraine Cooney):https://www.blackrockhealth.com/treatments-procedures/dietetics-nutrition/ms-lorraine-cooney Gut Health Matters (Lorraine’s clinic):https://guthealthmatters.ie/Lorraine on Instagram:https://www.instagram.com/gut_health_matters/BooksWhy You Can’t Go (Gill Books):https://www.gillbooks.ie/mind-body-spirit/mind-body-spirit/why-you-cant-goGut Feeling (Gill Books article):https://www.gillbooks.ie/dear-reader/dear-reader/gut-feeling-delicious-low-fodmap-recipes-to-soothe-the-symptoms-of-a-sensitive-gutClinical / evidence-based referencesRome IV IBS criteria (Rome Foundation PDF – “Bowel Disorders”):https://theromefoundation.org/wp-content/uploads/bowel-disorders.pdfNICE guideline (IBS in adults: diagnosis & management):https://www.nice.org.uk/guidance/cg61Low FODMAP guidance (NHS patient leaflet example):https://www.gloshospitals.nhs.uk/documents/2040/LowFODMAPdiet.pdfIgG food sensitivity testing (why it’s not recommended) – AAAAI:https://www.aaaai.org/tools-for-the-public/conditions-library/allergies/igg-food-testMediterranean diet & IBS (example trials)https://onlinelibrary.wiley.com/doi/10.1111/nmo.14991https://journals.lww.com/ajg/fulltext/2025/01000/a_randomized_trial_of_the_mediterranean_diet_vs.23.aspx

We talk about health all the time - but we don’t talk enough about the thing that can shape our wellbeing most: our careers.This week on The Wellness Script, I’m joined by career consultant Angela Burke for a practical, honest career wellbeing check-in. We explore why recurring Sunday Scaries aren’t something you should just “put up with,” how work stress can ripple into your sleep, mood and relationships, and why chasing “success on paper” can still leave you feeling flat.Angela shares the questions she uses to help clients declutter the noise (conditioning, fear, other people’s expectations) and get clear on what they actually want — plus how to take low-risk steps to start getting your spark back, even if you can’t make a big change right now. We also unpack why sometimes you don’t need a whole new career… you might just need a new environment.As always, huge thanks to Sona Vitamins for sponsoring today’s episode.Show notes In this episode, we cover:Why your career is one of the biggest drivers of overall wellbeingRecurring Sunday Scaries vs “situational stress”Success on paper vs success that feels rightAngela’s “declutter the shelves” approach to career clarityHow family expectations and “well-meaning advice” can limit youPivoting without feeling like you’ve “failed” or “wasted” your experienceThe difference between the right career in the wrong workplaceHow to get your spark back with low-risk, 1% stepsMoving from Point A → Point B: what’s in your career toolkit, what’s missing, and how to bridge the gapAngela’s personal story: ambition, stress, burnout, and redefining what a fulfilling career can look likeListener journal prompts, from the episode:What do I want “success” to look like - and feel like - in my life right now?When did I start losing my spark? What changed around that time?What’s the cost of staying where I am (health, relationships, confidence, energy)?If I lifted the limits for 60 seconds, what would I choose?What’s one low-risk step I can take this week to move 1% forward?Am I in the wrong career… or just the wrong environment/culture?Our SponsorThis episode is proudly sponsored 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  Connect with Angela BurkeInstagram: https://www.instagram.com/angelaburke.ie?igsh=MTZ3MXNoajB6enI2NA==Website: https://angelaburke.ie/ Follow / support the showFollow @wellnessscriptpod on socials:Instagram: https://www.instagram.com/wellnessscriptpod?igsh=eGxreDBpMHd3MzZ6TikTok: https://www.tiktok.com/@wellnessscriptpod?_r=1&_t=ZN-93oetSlZ4j8Subscribe + leave a 5-star review (it genuinely helps the show grow)!DisclaimerThis podcast is for education and does not replace personalised medical or professional advice.

In this episode, pharmacist and host Lauren O'Reilly is joined by trichologist and founder of Trua Clinic and Remi Scalp Care, Claire Fullam. After losing 90% of her hair to alopecia areata, Claire turned her experience into expertise, now helping thousands with hair loss, thinning, dandruff, and scalp inflammation.You'll learn why scalp exfoliation matters, how often you actually need to wash your hair (and why "training" an oily scalp can backfire), the difference between dandruff and dryness, and what to do if you're noticing shedding, widening parting, or early recession. Claire also shares how to think about hair supplements strategically (hint: bloods first), what's worth spending money on, and why hair loss is never "just vanity."Our SponsorThis episode is proudly sponsored 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  Why scalp exfoliation is Claire's #1 habit (and why chemical exfoliants beat harsh physical scrubs) The "flower bed" analogy: clearing buildup so hair and treatments can do their job Dandruff vs dry scalp: how to tell the difference, and why dandruff is usually an oily/inflammatory issue How often should you wash your hair? Listen to your scalp (and why oily scalps often need more frequent washing) Fine hair vs textured hair: why follicle density can mean more sebaceous glands (and more oil) The myth of "repair shampoo" and what's actually worth investing in (masks/conditioning vs marketing) Shop for the scalp you have (shampoo), and the hair you want (conditioner/mask/leave-ins) Hair basics: why hair fibre is "dead" once it emerges, and what that means for oils/serums Hair loss categories explained: alopecia areata, androgenetic alopecia, postpartum shedding, inflammatory scalp conditions Androgenetic hair loss: what it looks like in men vs women, and why early intervention matters Hair transplants: what they can (and can't) do, and why ongoing scalp care still matters Postpartum shedding: why you don't "grow more hair" in pregnancy, you just shed less Supplements: why "hit and hope" rarely works, and when bloods + targeted nutrients can help The emotional reality of hair loss: shame, identity, stress signals, and getting proper support Links & Resources Trua Clinic (consultations, scalp + hair loss support): https://truaclinic.com/  Remi Scalp Care (scalp-focused products): https://remiscalp.com/  Follow Claire on instagram: https://www.instagram.com/claire_balding?igsh=MTJ4anE3Nm13YXp5cg==  Disclaimer: This podcast is for informational, educational and entertainment purposes only. It should never substitute medical advice, or advice from an appropriate healthcare professional. 

In this episode of The Wellness Script, host Lauren O'Reilly sits down with Alice O'Brien, a psychotherapist specialising in Cognitive Behavioural Therapy (CBT) with additional training in EMDR, to break down what therapy really is, and how to know if it's the right step for you. Alice explains what to expect from your first session, how to choose a therapist who's properly qualified and the right fit, and why you don't need a diagnosis or a "big trauma" to benefit from support. The conversation covers practical CBT foundations, like why thoughts aren't facts and how to tell the difference between a worry vs a problem, alongside nervous system insights on anxiety, avoidance, and graded exposure. You'll also hear how Alice integrates her ongoing MSc studies in mindfulness-based wellness into her work, including realistic mindfulness tools you can use in everyday life (even when your mind won't switch off). If you've been therapy-curious, stuck in overthinking loops, or want evidence-based strategies for emotional wellbeing, this is a grounded place to start. Show Notes Why therapy isn't just for crisis, and how it helps with patterns, beliefs, and feeling "stuck." What to expect from session 1 (assessment first; the real work often starts session 2-3). How to find the right psychotherapist: ask about qualifications, fit, and whether your issue matches their speciality. CBT explained: the link between situation, thoughts, emotions, body sensations, and behaviours. "Thoughts aren't facts": how to stop treating every thought as truth. "Worry vs problem": the simple distinction that reduces rumination fast. Anxiety as an "inner alarm": why you can't eliminate it—and what helps instead. Avoidance keeps anxiety strong; graded exposure helps rebuild confidence safely. EMDR (in some cases): how trauma can get "stuck" and why bilateral stimulation may help processing. Mindfulness in real life (not perfect silence): how Alice integrates her MSc studies in mindfulness-based wellness into practice.   Our Sponsor This episode is proudly sponsored 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   Links & Resources Alice O'Brien Instagram: https://www.instagram.com/the.mindhealth.hub?igsh=MTR4YXF4engyMXd4cg==  Finding a qualified therapist (Ireland): Your GP (often the best first point of call for vetted referrals) Irish Association for Counselling and Psychotherapists: https://iacp.ie/ 

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/ciaramcnultyrd?igsh=YzJpcTV5dXF2bjc=  Sona Vitamins (Sponsor): https://sona.ie

In this episode of The Wellness Script, Pharmacist and host Lauren O'Reilly sits down with Dr Sonja Bobart, GP and founder of D4 Medical, to unpack what it really means to prioritise prevention over cure. From building a simple annual "baseline" with your GP to understanding silent risks like high blood pressure, cholesterol changes, diabetes and kidney disease, Dr Sonja shares a practical roadmap for screening across life stages. The conversation also dives into metabolic syndrome, gut health, and the real-world role of GLP-1 weight-loss medications - including who they're for, how they're monitored, and why stigma has to go. You'll also hear Dr Sonja's clear, compassionate guidance on perimenopause and HRT, why blood tests can still matter, and how to advocate for yourself confidently in the consultation room. 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 prevention gives you autonomy - and can reduce long-term complications and costs The "silent" conditions worth checking regularly (BP, cholesterol, diabetes risk, kidney health/urine) Why trends matter: comparing results year-on-year, not just one-off "normal" ranges What a proper annual check-up can look like from 40+ (a head-to-toe approach) Metabolic syndrome explained: the cluster of markers to watch (including BP around 130/80, waist circumference, HDL, fasting sugars, triglycerides) "Know your numbers" - and why fasting measures can add context beyond longer-term averages GLP-1/GIP medications: how they come up in clinic, who they're suitable for, contraindications, and follow-up frequency Gut health: what "healthy gut" looks like, symptoms to listen to, and why food-first still matters The power of a symptom diary (and how it helps distinguish stress-driven patterns) Probiotics basics: strain variety, CFU ranges, and why it can get worse before it gets better Eye health after 40: sunlight risk, macular degeneration, and protective habits (including good sunglasses) Perimenopause: surprising symptoms (including joint pain/frozen shoulder) + why bloods can help rule out other causes HRT explained: body-identical oestrogen/progesterone, timeline to effect, Mirena as part of HRT + contraception Genitourinary syndrome & vaginal oestrogen: why systemic HRT may not solve local symptoms How to prep for a GP appointment: write a list, prioritise top 3, book a double appointment, take notes, and don't be embarrassed Links & resources (mentioned in the episode) D4 Medical: https://www.d4medical.net/  Dr Sonja Bobart: https://www.instagram.com/d4medgp/?hl=en  Cervical screening (Ireland): https://apps.cervicalcheck.ie/check-eligibility/check-eligibility.596.checkeligibilityv2.html  Sexual health screening (Ireland): SH:24 - https://sh24.ie/     

In this episode of The Wellness Script, host Lauren O'Reilly, pharmacist and evidence-based wellness advocate, sits down with Emma Dowling, founder of Empowered Movement and specialist female strength coach. If you've ever felt like you're "doing everything right" with training and nutrition but nothing is changing, Emma unpacks why that happens - and how to fix it. From under-fuelling and all-or-nothing workouts to strength training in pregnancy, prolapse, diastasis and the crucial muscle-building years between 35–45, she shares a practical, compassionate roadmap to feeling stronger at every stage of life. This isn't about shrinking your body; it's about building one that carries you well into your 70s, 80s and 90s. 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 "I'm doing everything right" often isn't the full story How to set your goals (not Instagram's): strength, energy, weight loss, confidence Under-fuelling, evening/weekend overeating and how to break the cycle Diastasis & prolapse explained in simple terms – and how training can help The latest thinking on strength training in pregnancy and postnatally How much training is "enough" – and why 3 x 30–35 mins/week can be plenty Simple, non-intimidating nutrition principles: protein, colour, fibre and adding more in Why muscle is your "health pension" between ages 35–45 Building your village: asking for help so your health isn't last on the list Links & Resources Emma Dowling – Empowered Movement Website: https://www.empoweredmovement.ie/ Instagram: https://www.instagram.com/empowered_movement.ie/