Brianan Dolan Functional Medicine Clinic

29/03/2026

27/02/2025

No matter what life throws at you stay positive!!!!

05/08/2024

Listen, I'm not here to lecture anyone carrying a few extra kilos. I'm here to point to the risks that come with the territory.

This is a very difficult topic to approach. Belly fat. Lots of people have it, carry it for a long time and don't realise the risks.

Belly fat is not just an aesthetic thing. It surrounds your internal organs and impacts bodily functions as I've set out in this video.

Losing the belly fat can seem like an impossible feat when you feel like you've tried every diet under the sun and you can't seem to shift it. Sometimes there is an underlying issue, imbalance or even a misunderstanding that means the belly fat doesn't budge, despite your best efforts.

In my work as a functional medicine practitioner and nutritionist, I support my clients to find out what's going on underneath the surface. I help them to understand the best strategy, unique to them. Together we implement lifestyle changes that set them up for optimal health. It's hard to go it alone, when it comes to making lifestyle choices. And it can be very tempting to reach for quick-fix solutions from the internet. Please don't fall for too-good-to-be-true promises online. They can end up setting you back rather than helping you out.

If you'd like to discuss how I can help you get on the path to optimal health, pop over to my website. There is currently a waiting list there for anyone who would like to get started in September 2024.

Speak Soon,
Brianan

02/08/2024

Love handles, often accepted as an aesthetic characteristic, can be your body's way of telling you about your heart health.

"Love handles", or "Muffin top" refers to the excess fat that accumulates on the sides of the waist and extends slightly above the hips. Often accompanied by belly fat.

Love handles are very common and are only an issue if your overall waist circumference is greater than 102 centimeters for men and 88 centimeters for women. If your waistline measurements are above this, it signals a potential health issue. *

This seemingly harmless fat can wreak havoc on our overall health, impacting brain chemistry, mood, and appetite. In this week's blog post, we'll delve into the critical importance of understanding and addressing belly fat, exploring its connections to illnesses, and hormonal disruptions. And more importantly - What you can do about it.

Tap the link in my bio to read this article in full.
https://brianandolan.com/love-handles-and-your-heart-health/

*These are general guidelines and may not encompass the full range of body types across various ethnicities. Individual health considerations, including body fat distribution, can vary, and it's crucial to approach such measurements with cultural sensitivity and awareness. Always consult with healthcare professionals for personalized health assessments and advice.

31/07/2024

As we age, especially from mid-forties onward, it becomes even more important to check in on your heart health. Consider it an “M.O.T.” for your ticker!

The M.O.T. for cars means that people aren't driving around with a potentially dangerous fault. It's not so different when it comes to heart health.

These days it's possible to get a detailed overview of what's going on with your cardiometabolic health with a few simple tests.

You can get valuable insights that are important for early intervention, and with the right guidance you can get a roadmap to optimal health.

Hello. I'm Brianán Dolan. I'm a Functional Medicine Practitioner & Naturopath. I help people take proactive steps for a future of well-being, vitality, and peace of mind.

You can find out more about how I work on my site.
www.brianandolan.com

22/07/2024

When it comes to health and fitness, I often say that "an ounce of prevention is worth a pound of cure". Many people wait until a health scare to take their well-being seriously. Is it that we never believe something serious will happen to us?

In Ireland and the UK, heart disease (cardiovascular disease, or CVD) remains a leading cause of death. In Ireland, it accounts for about 36% of all deaths, while in the UK, it causes more than a quarter of all deaths. These statistics highlight the critical need for preventative measures.

We tend to avoid thinking of such things. It's scary stuff, especially when you see the statistics! But it doesn't have to be all doom and gloom and dramatic actions. You can start by just tuning in to how you feel. Try to notice your energy levels, your focus levels, and your food habits. Start by noticing.

Adding a daily walk to your routine, making sure you get fruits and vegetables every day, and taking your sleep seriously – it all starts to add up. One little step at a time. Habits you've had for a lifetime are hard to change. It's true. But it's worth it.

As part of my functional medicine practice, I support my clients to implement lasting change. There are enough people online promising overnight results – my rule of thumb is that if it sounds too good to be true, it probably is!

I know how challenging it can be to make lifestyle changes. This is why I work closely with my clients, offering support throughout the treatment process. Offering guidance, accountability, and analysis.

Tap through to my site if you'd like to get started with a little ounce of prevention.
https://brianandolan.com/get-started/

19/07/2024

Invest in Your Heart Health!

Early detection and lifestyle changes can prevent complications of heart disease in their tracks. However, lifestyle changes can often be difficult to implement alone, so we avoid getting started and when symptoms arise, we pop a pill and get on with things.

We've all done it. Symptoms of heart disease can be very subtle and easy to brush aside. If you're over 40 and haven't checked in with your health in the last year or so, take this as your cue to book an appointment with your doctor for a check up.

Here are 5 things you can *start today* without reinventing your entire lifestyle!

5 things to start today!

1. Eat a balanced diet:
Eat more fresh foods, and avoid pre-prepared, highly processed food. Bu don’t try to reinvent your entire diet in one day!

2. Limit your alcohol intake:
Try to have some alcohol-free days each week and be aware of how many units you consume per week.

3. Exercise regularly:
You don't have to turn into a gym bunny overnight, even regular walks are beneficial.

4. Quit smoking:
I know it's easier said than done, but smokers are 2 to 4 times more likely to develop heart disease compared to non-smokers. This means that smoking increases the likelihood of heart disease by 100% to 300%!

5. Schedule a check-up:
If there is a history of heart disease in your family, it is essential to get yourself checked out regularly.

Lifestyle changes seem more difficult to implement than popping a pill, but I assure you, this list can make all the difference to your long-term heart health and general well-being.

If you need support and guidance tap the link to set up a 1:1 call.
https://brianandolan.com/get-started/

18/07/2024

"“Cardiovascular disease (CVD) is the leading cause of death in women worldwide. Women with CVD continue to be under-diagnosed and under-treated due to misconceptions and lack of awareness among both patients and doctors.
Young women are more likely to die following a heart attack than young men.”
https://world-heart-federation.org/

Please don't ignore symptoms of heart disease. If heart disease runs in your family or if you have ANY doubt, consult your doctor. If you're a woman in your 40s, please take note, that heart disease is not just a male problem. Get checked out.
Heart disease is preventable and early detection could save your life.

16/07/2024

Let's take sleep seriously! Recent studies show that modern adults are sleeping less than previous generations. In 1942, the average person got 7.9 hours of sleep per night, whereas in 2013, this dropped to just 6.8 hours, a 13% decrease​.

Chronic sleep deprivation isn't just about feeling sleepy - it can severely impact cognitive functions, and it's linked to increased risks of diabetes, cardiovascular disease, and mental health issues.

Here are some tips to help you improve your sleep quality:

Stick to a Schedule 🕒
Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.

Create a Relaxing Bedtime Routine 🌙
Wind down before bed with calming activities like reading, taking a warm bath, or practising meditation. This signals your body that it’s time to sleep.

Limit Screen Time Before Bed 📱
The blue light from screens can interfere with melatonin production. Try to avoid screens at least an hour before bedtime.

Make Your Sleep Environment Comfortable 🛏️
Ensure your bedroom is cool, dark, and quiet.

Watch What You Eat and Drink 🍵
Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt sleep or make it harder to fall asleep.

Consider Sleep Supplements Carefully 💊
Melatonin supplements can help regulate your sleep cycle but consult with a healthcare provider before starting any new supplement. (See my previous posts)

Making small changes to your routine can make a big difference!

If you've been experiencing fatigue, brain fog, or repeated illness and you want to take a holistic approach to treatment and recovery, please DM me in confidence or book a free call on my site:

https://brianandolan.com/

Brianan
Nutritionist, Naturopath, Lifestyle and Functional Medicine, Heart health, diabetes, B/P

15/07/2024

For many people, nighttime can feel like the only "me-time" available. Maybe it's due to a stressful work day, a demanding job, or the fact that you have young children, staying up late feels like the only opportunity you have to unwind.

A couple of days of poor sleep turns into months, and before you know it, poor sleep habits become the norm.

It's easy to slip into these patterns, especially with endless entertainment at our fingertips. If this sounds familiar, consider this post your checkpoint!

Take a moment to think about your sleep habits. If possible, monitor your sleep over the next few days and notice if you're getting at least 7 hours of sleep at night.

Why is this so important?
Chronic sleep deprivation impacts more than just your energy levels during the day. Long-term poor sleep has health implications that you might not be aware of.

🍩 Metabolism: Insufficient sleep disrupts blood sugar regulation and appetite hormones, increasing the likelihood of diabetes and obesity. Poor sleep will sabotage your best efforts to maintain a healthy weight!

❤️ Heart Health: Sleep deprivation raises blood pressure and stress hormones, leading to higher risks of heart disease and stroke.

🧠 Cognitive Decline: Research* has highlighted a significant connection between sleep deprivation and an increased risk of developing dementia. A study by the NIH, which tracked nearly 8,000 participants over 30 years, found that individuals who slept six hours or less per night in their 50s and 60s had a 30% higher risk of developing dementia later in life compared to those who slept seven hours per night.

Many people think that their sleep habits are just part of who they are. But change is possible! Stay tuned for my next post where I share my tips about how to improve your quality of sleep.

Reference: https://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-risk

11/07/2024

Are you a night owl? 🦉 Do you find yourself saying “Just one more episode” or “Just one more game”? We've all been there, scrolling through our feeds or binging Netflix. At the time it feels harmless, even relaxing to an extent, but if this becomes a regular habit, it will take a toll on your sleep and ultimately, your health.

Why this happens:
🔵 Blue Light: The blue light from your screens and devices depletes your melatonin (the sleep hormone). Less melatonin means lower quality sleep, leaving you groggy and bleary-eyed come morning.

🕰️ Circadian Rhythms: Staying up late regularly messes with your body’s natural clock—your circadian rhythm. When your circadian rhythms are off, your sleep quality goes down. This means you wake up feeling like you’ve barely slept at all. You feel like a groggy, zombie and end up reaching for caffeine and sugary snacks to get through the day.

😫 Adrenal Glands: Do you know that feeling of being "Tired and wired"? You feel exhausted but have a restless energy. That’s your adrenal glands trying to tell you they’re exhausted from the lack of proper rest, which can lead to many health issues now and in the future.

Poor sleep isn’t just about feeling tired now and again. It impacts everything—your mood, memory, immune system, and even your longevity. Skimping on sleep now can have serious effects down the road.

So, next time you’re tempted to click “Next Episode” or dive into another round, think about your future self. A little more sleep can make a big difference.

Be sure to follow along this week as I share tips and resources to help you get better rest and improve your sleep quality.

Brianan
Nutritionist, Naturopath, Lifestyle and Functional Medicine, Heart health, diabetes, B/P