The Wellness Script

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 notes

In this episode, we cover
How 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 → kitchen

The “steps” concept: reducing friction in your kitchen and daily routines

Creating systems that match your life (not Instagram aesthetics)

Decluttering responsibly + the reality of charity shop overflow

Swedish “death cleaning” as a mindset shift

The golden rules:
Declutter first, then buy storage

One in, one out

Little and often beats the “big project” approach

Digital clutter + doing a quick phone/app/photo clear-out

Why a tidy sleep space can help you switch off at night

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.

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 March

Practical 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 cover
How common IBS is, and why so many people don’t seek help

How 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 checked

Supplements 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 idea

Medical note
This 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.

Guest
Blackrock 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/

Books
Why You Can’t Go (Gill Books):
https://www.gillbooks.ie/mind-body-spirit/mind-body-spirit/why-you-cant-go
Gut 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-gut

Clinical / evidence-based references
Rome IV IBS criteria (Rome Foundation PDF – “Bowel Disorders”):
https://theromefoundation.org/wp-content/uploads/bowel-disorders.pdf

NICE guideline (IBS in adults: diagnosis & management):
https://www.nice.org.uk/guidance/cg61

Low FODMAP guidance (NHS patient leaflet example):
https://www.gloshospitals.nhs.uk/documents/2040/LowFODMAPdiet.pdf

IgG food sensitivity testing (why it’s not recommended) – AAAAI:
https://www.aaaai.org/tools-for-the-public/conditions-library/allergies/igg-food-test

Mediterranean diet & IBS (example trials)
https://onlinelibrary.wiley.com/doi/10.1111/nmo.14991
https://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 wellbeing
Recurring Sunday Scaries vs “situational stress”
Success on paper vs success that feels right
Angela’s “declutter the shelves” approach to career clarity
How family expectations and “well-meaning advice” can limit you
Pivoting without feeling like you’ve “failed” or “wasted” your experience
The difference between the right career in the wrong workplace
How to get your spark back with low-risk, 1% steps
Moving from Point A → Point B: what’s in your career toolkit, what’s missing, and how to bridge the gap
Angela’s personal story: ambition, stress, burnout, and redefining what a fulfilling career can look like

Listener 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 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  

Connect with Angela Burke
Instagram: https://www.instagram.com/angelaburke.ie?igsh=MTZ3MXNoajB6enI2NA==
Website: https://angelaburke.ie/ 

Follow / support the show
Follow @wellnessscriptpod on socials:
Instagram: https://www.instagram.com/wellnessscriptpod?igsh=eGxreDBpMHd3MzZ6
TikTok: https://www.tiktok.com/@wellnessscriptpod?_r=1&_t=ZN-93oetSlZ4j8
Subscribe + leave a 5-star review (it genuinely helps the show grow)!

Disclaimer
This 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 Fulham. 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 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  
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/