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Hi! I’m Cristíona, originally from the west of Ireland. My journey has taken me across the world, from studying and working in law, to spending years in modelling, dabbling in acting, and now to where I feel most aligned—mentoring and coaching high-performing individuals to optimise their health, energy, and longevity. I’m a licensed personal trainer, with certifications in Plant-Based Nutrition from Cornell University and Health Coaching from the London College of Naturopathic Medicine. My approach blends science-backed strategies with a holistic, personalised method that supports both physical and mental well-being. But the lessons that shaped me didn’t come from textbooks or careers. They came from experience, resilience, and deep personal growth. I’ve loved deeply, navigated challenges, and evolved with every season of life. Divorce, reinvention, and redefining my purpose have taught me that true well-being goes far beyond just training and nutrition—it’s about mindset, self-trust, and long-term vitality. Through it all, I’ve learned this: The most important investment you will ever make is in yourself. This reel is a glimpse into the first half of 2024—highs, lessons, and the people and places that have shaped me. I’m endlessly grateful, and I know this is only the beginning. If you are ready to step into your strongest, most energised, most confident self—with a coach who understands the nuances of high-performance health, personal training, longevity, and self-mastery—let’s talk. You don’t need another quick-fix program. You need a bespoke strategy that fits your life. 📩 DM me or book a call to find out how we can work together. The best investment you’ll ever make is in your future self.

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Sundays are my exhale. I make zero plans (here in Bali at least - no family). Walks, a stretch if my body asks for it, sun on skin, fruit or whatever I’m craving, sea air. A glass of wine… maybe two. Just enough to feel warm, not foggy. I don’t crash into rest anymore. I choose it, so the week ahead feels clean, grounded, and strong. Slow living isn’t laziness. It’s strategy. Rest isn’t my escape – it’s part of my discipline. Long game energy only.

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When you go to the gym during Easter holidays + you realise you’re the only person above 21 😂 And everyone your age is at home married with kids 😅

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The human body is the most incredible thing in existence. No Formula One car comes close. Given the right conditions, it knows exactly what to do. It knows how to heal. It knows how to thrive. It knows how to create life. Sadly, in this modern world, we are not giving our bodies those conditions. And as a society, we are getting sicker and sicker. Even with our best efforts it’s challenging. But are we doing everything that is in our power, most of which are free, to take responsibility for our health? And I am tired of supermarket shelves lined with chemical-laden products so far removed from nature I wouldn’t even call some of it food. Tired of the toxins in our homes, in what we put on our bodies, in what we wear every day. The endocrine disruptors in our perfumes, our fragrances, our car fresheners. Throw it all out. Healthier alternatives exist. Move your body. Let your blood circulate. Let oxygen into your cells. Feed them the nutrients they need. Your mitochondria are the powerhouse of every cell - they need to be nourished with real wholefoods. Heal your microbiome. It controls your immune system. It controls more than most people realise. And every course of antibiotics destroys it. It takes months to rebuild. Most people are never told that. We reach for medicine at the slightest cold. The slightest cut. Forgetting that the body already knows how to heal - if we just give it what it needs. The same is true for fertility. Your body knows how to make a baby. As long as you are ovulating, there is a chance. You still need contraception right up to menopause. It happens. It is possible. Something needs to change. Our mentality needs to change. We need to start working with our bodies, not against them. Let’s talk about how we improve the environment in which an egg matures. In which a pregnancy implants. These are the conversations we should be having. Send this to someone you care about. Someone who needs a boost of confidence in their body. Love to hear what you think and if you’re on a healing journey ⬇️

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A fertility Dr told me I had a 0.0001% chance of having a baby. He asked for my passport. Confirmed I was born in 1981. And suggested I grieve and go home. I told him I could still control the environment of the eggs coming into maturation right now. He said nothing I do will change my chances. I was looking for his help & guidance to improve my chances. I know they’re slim. And he dismissed me. That is a failure of care. I walked out, initially very upset at his approach. Later I regained my centre. What I know. There are many ways to live a life & whilst my soul wants a baby, I refuse to let it define me. What’s good for your body is good for your eggs. What’s bad for your body is bad for your eggs. This is not just a fertility topic. Ovarian health is one of the strongest indicators of longevity. Your eggs are not separate from your health. They live inside you. They are affected by your inflammation levels, your mitochondrial function, your metabolic health, your toxic load, and how well you sleep. There is no test for egg quality. Age is the best marker we have. And we cannot reverse our age. AND here is what we can do - decrease inflammation, increase healthy nutrients, and support the metabolic function of our eggs in the 290 days before ovulation. That is our window. That’s not taking into account all the wear & tear of 45 years since I was born (with all the eggs already in my ovaries), but that’s done, out of our control. What I like to focus on in life is what I can control, and what I cannot control I try my best to surrender. If you have a low egg count, you should absolutely control all the other factors you can to optimise your fertility. You cannot change your age. But you can change your environment.

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20 things every woman should know about her body, TTC or not. Let’s get into it! Your ovaries are the only organ in your body with a built in expiry date. And the decline begins much earlier than most women realise. This carousel contains a few things I wish I’d known 10 or 20 years ago. Save it. Share it with every woman you love.

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Earlier this week I shared a post about sitting in a doctor’s office who looked at my passport and told me I had a 0.0001% chance of having a baby. He told me to grieve and go home. He never opened my file. @newstalkfm contacted me to chat about this, which I did today, thank you @andreagilligan1 Here’s what I said on air today: I’ve spent years building the healthiest version of myself. My biomarkers tell one story. My date of birth told him everything he needed to know. I’m not sharing this for sympathy. I’m sharing it because I know I’m not the only woman who has sat in that chair and been dismissed. You have more agency than they’re telling you. Swipe to see what he missed. I’m not giving up, and maybe this is your sign to start exploring your health, TTC or not. Cristíona x None of this is medical advice

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It’s 2024. I’m 42, recently divorced and single. I decide to do a full fertility test. My results come back really good. But the doctor looks me in the eye and says: your fertility will fall off a cliff around 45. Be careful. I had no partner. I had no way of knowing it would take a further 19 months before I met someone on the Camino. She was right. AMH at 40: 8.24 AMH at 44: 1.09 AMH at 45: 0.47 But look at everything else. Fasting insulin 2.4 - no insulin resistance. CRP 0.9 - my body is not inflamed. TSH 1.67 - healthy thyroid. Ferritin 109 - optimal. I am not an unhealthy woman. I have done the work for 20+ years. I’m 45 and in the top 3% healthy by every standard I’ve tested in my age group. The biology still moved. This is not a lifestyle failure. This is what nobody tells women in their 30s. Your fertility can look perfect on paper and still decline faster than you expect. Really fast. Know your numbers before you need them. Don’t wait until you’re trying. And if freezing your eggs is something you’ve been thinking about - please don’t wait. I’m not giving up. But I wanted you to know. Did you know your fertility numbers before you started trying? Tell me below.

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I want to share what happened this morning with you. Call it one of the worst encounters I’ve had in a long time. I went to see a fertility specialist. I brought every blood result I have. Years of data. My AMH trajectory. My hormone panels. My supplement protocol. My body composition. A full report containing everything. He asked for my passport. Looked at my age. I think he looked again to be sure, yes he said, 1981. Looked at my AMH. And dismissed me. Hardly glanced at the papers I brought in. He told me to let go, grieve, and accept I have a .0001% chance of conception. He said there are no lifestyle interventions or treatments that can affect the outcome. He refused to prescribe the supplement I came for - even when I told him I’d retest every four weeks. I walked out in tears. I don’t hang out with such small minded people often. I was actually in shock. I’m not delusional. I know my numbers. I know my chances are low. I’m 45 with a declining AMH and I’m not pretending otherwise. But I also know this: it’s about egg quality, not just egg quantity. You only need one good egg. And everything - sleep, nutrition, stress, the right supplements - affects the environment those eggs develop in. That’s not wishful thinking. That’s the research. The worst thing a doctor can do is tell a patient they are powerless. Especially when she walked in with data, a plan, and was asking for support to optimise what she has left. I’m not done. Has a doctor ever made you feel dismissed or powerless? Tell me below. I am gutted, but somehow I know I will dig deep and continue on my dream. What’s that saying? Rest if you must, but don’t you quit? I can see how so many people just throw in the towel, live like hell and then turn to pharma for help. No thanks. Lifestyle and lab driven action - always.

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I’m a 45 year old holistic health coach, living this in real time and sharing everything I learn. This is not medical advice, get tested and have a consultation with a professional practitioner. This is my story and these are my lessons, I’m sharing with you in the hope you or someone you love benefits from it. Drop any questions in the comments, Sending love and strength to every single person on a fertility journey. Cristíona 🤍

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I know this isn’t the kind of thing people usually share. Instagram is a highlight reel and we all know it. Everyone’s waiting for the good news before they say anything. But I’ve decided to be a bit more open about my journey, my challenges, and what this season of life actually looks like for me, in the hope it might help others on a similar road. Or those of you who might like to have a baby someday (do it sooner rather than later!). I’m 45 and I’m trying to conceive. Some months are really hard (who am I kidding - aka every month - the two week wait followed by a mini loss every month IYKYK). For a while I was making myself smaller because of it. Tiptoeing around my own body, second-guessing myself. A whole daily protocol, dozens of supplements. I stopped most workouts, I focused on walking, nutrition and rest and at some point it starts to consume you. You turn into a version of yourself you don’t recognise. And that’s when I knew something had to change. We can’t abandon ourselves in this journey. Yes, there are sacrifices. Of course there are. And I make them willingly. But we cannot forget what makes us feel alive. We cannot put our whole life on hold for TTC. Especially when you’re navigating something as hard as diminished ovarian reserve in your late thirties or mid forties. Even if my Dr told me I had the fertility of a healthy 37 yr old. (In hindsight this wasn’t a very helpful comment, but I know it was meant to be supportive and it was true - in a way). This journey is already asking so much of us ladies. Don’t let it take you as well. So I’m training. I joined @o2trainingclub here in Lyon this week and walked back into the gym for the first time in 51 days. I’m eating well. I’m monitoring my hormones and my labs. I’m walking in nature every day. I’m living as healthily as I possibly can. As usual, but even more so. Not forgetting that there are many ways to live a life and if I’m not meant to have a baby then that’s also ok. Even if I’ve wanted to be a mother since I was 28. If you’re on a similar journey and you want to talk, I’m here. Honestly and openly. Drop me a message or leave a comment below. You’re not alone in this. Cristíona x

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I had no eggs this morning. Just a carton of organic egg whites. And accidentally invented quite possibly the best healthy breakfast I’ve ever made! This was soooo goood 😮‍💨 with insane macros. High fibre, high protein. Baked oat and egg white roll with raspberries, filled with goat’s skyr. No flour. No sugar. No butter. Use certified gluten free oats if required. 25g protein per serving. Serves 2. (Updated from the macros on the reel - tested and verified!) Comment “RECIPE” and I’ll send it straight to your inbox.