The Wellness Script

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/