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PODCAST

Reverse the Post-Op Regain

Reverse the Post-Op Regain Podcast is designed to support you on your bariatric surgery journey. Whether you"re thinking about weight loss surgery, recently undergone the procedure of have experienced weight regain this is for you. My goal is for you to live life without dieting and to gain clarity around food.

health & fitness nutrition

All Episodes

11:11

How to Trust Yourself Around Food Again

Reverse the Post-Op Regain ·

2025/03/30

Let me know what you thought of this episode! Have you ever felt like you just can’t trust yourself around food anymore? There are so many factors that can go into this. Today, we’re going to talk about how to rebuild that trust with yourself after bariatric surgery so you can feel in control again. We’ll explore: Why food guilt and diet culture make self-trust so difficult How to shift your mindset and stop demonising foods Simple strategies like mindful eating, h...

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7:27

How to Plan Your Meals When You’re Overwhelmed

Reverse the Post-Op Regain ·

2025/03/24

Let me know what you thought of this episode! Do you ever feel like meal planning is just too much? Between work, family, life and getting what you need nutritionally for the surgery, it can be challenging. You might find you don’t have time to think about what to eat—so you either grab whatever’s convenient or end up skipping meals altogether? Today, I’m going to walk you through a simple, stress-free way to plan your meals that works even when you’re overwhelmed. Helpful Info: ...

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13:09

Mindful Eating After Bariatric Surgery: Tune Into...

Reverse the Post-Op Regain ·

2025/02/23

Let me know what you thought of this episode! Are you eating on autopilot and wondering why the weight is creeping back on after bariatric surgery? In this episode, I am diving into the transformative practice of mindful eating. Learn how to reconnect with your body’s hunger and fullness cues, avoid common traps like grazing and emotional eating, and create a healthier, more enjoyable relationship with food. With practical tips and strategies tailored for bariatric patients, this ...

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12:17

3 Ways Old Habits Sneak Back After Bariatric Surgery...

Reverse the Post-Op Regain ·

2025/02/16

Let me know what you thought of this episode! After bariatric surgery, old habits have a sneaky way of creeping back in, threatening the progress you’ve worked so hard to achieve. In this episode, I dive into the three most common ways these habits resurface—like mindless snacking, emotional eating, and skipping meals—and why they happen. More importantly, I’ll share actionable strategies to help you navigate these challenges, break the cycle, and stay on track with your goals. Whether you’re...

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10:10

Timing Your Exercise & Diet Around Your Menstrual Cycle

Reverse the Post-Op Regain ·

2025/02/08

Let me know what you thought of this episode! Did you know your menstrual cycle can impact your energy levels, cravings, and workout performance? In this episode, I dive into how to optimise your exercise and nutrition based on your cycle—so you can work with your body, not against it. After bariatric surgery this will show up by being more hungry in the week prior to your period and increased bloating and sluggishness. You'll learn: The four phases of the menstrual cycle and how ...

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12:28

These Two Behaviours that Increase Weight Regain Risk...

Reverse the Post-Op Regain ·

2025/01/20

Let me know what you thought of this episode!Have you experienced weight regain after bariatric surgery? It can be quite frustrating a overwhelming. Today I speak about the two most likely causes of weight regain and how you can reduce your risk of weight regain. I discuss what these two risk factors are and how you can improve your behaviours to prevent this from happening. Ref: PMID: 29206132 and PMID: 35886177Helpful Info: Self Paced Support: Reverse the Post-Op Regain Online C...

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17:19

How to Show Up for Yourself in 2025

Reverse the Post-Op Regain ·

2025/01/12

Let me know what you thought of this episode!Today I am taking a deep dive into how you can achieve your health and lifestyle goals this year. If you’ve experienced weight regain, this episode is for you. I know firsthand how easy it is to get stuck in a cycle of self-criticism, guilt, or even just feeling defeated. You can press reset and make 2025 the year you start showing up for yourself again—not out of punishment, but out of a commitment to yourself. I go through What Does It Mean ...

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14:59

Annual Health and Nutrition Assessment: What you need...

Reverse the Post-Op Regain ·

2024/12/29

Let me know what you thought of this episode!Are you confused about how to take control of your health after weight loss surgery? Monitoring your weight and diet is only one aspect but bariatric surgery can affect every single body process because what you eat is what you become. Don’t forget to take some time to look after your body and monitor your health before something goes drastically awry. Think of it like taking your car to the mechanic. You don’t want to end up at the mechanic f...

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7:49

How to eat confidently on Christmas Day after...

Reverse the Post-Op Regain ·

2024/12/25

Let me know what you thought of this episode!Christmas and several religious holidays at this time of year are about food, drink, celebration and enjoying each others company. It is also a tricky time for many where you might previously have some altercations, trauma or unique challenges with family events. Today I will go through how to eat confidently on Christmas day by focusing on simple strategies to go into the big day with a better mindset and balanced approach to eating. Hel...

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5:31

[REPLAY] Reinventing the Holiday Food - What to do...

Reverse the Post-Op Regain ·

2024/12/25

Let me know what you thought of this episode!Reinventing the Holiday Food - What to do with the leftovers? Replay from 2022! So, Christmas and our big family gatherings might be done and dusted for another year. So, what do you do with the leftovers? In this episode we will discuss some ideas on transforming those leftovers into new dishes you’d actually enjoy. This episode is short and sweet, providing you with recipes to reinvent the holiday leftovers. Have a look at so...

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16:04

Managing Holiday Stress After Bariatric Surgery:...

Reverse the Post-Op Regain ·

2024/12/09

Let me know what you thought of this episode!For the final episode of 2024, I tackle the challenges of navigating holiday stress after bariatric surgery without turning to food. You’ll learn practical, non-food coping strategies to stay calm and focused, tips for setting boundaries to protect your energy and progress. My goal for you is to enjoy the holiday season without overwhelm. Learn to say “no” without guilt, creating new traditions, or finding joy in non-food holiday activities, t...

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12:23

Beyond the Scale: 4 Key Areas to Break Through Weight...

Reverse the Post-Op Regain ·

2024/11/17

Let me know what you thought of this episode!Are you feeling stuck with weight regain or a stubborn plateau after bariatric surgery? In this episode, I dive into four essential areas to focus on that have nothing to do with the number on the scale. By shifting your attention to these critical aspects, you’ll not only regain confidence but also set the foundation for long-term success in your journey. Tune in for actionable tips, real-life insights, and a fresh perspective to help yo...

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10:49

All Foods Fit: Finding Balance and Flexibility After...

Reverse the Post-Op Regain ·

2024/10/27

Let me know what you thought of this episode!Are you tired of restrictive diets and wondering how to enjoy food again post-surgery? Today, I guide you through practical steps to make 'all foods fit' while keeping your nutrition on track. We’ll explore what it means to live in the 'grey area,' so you can confidently handle events, gatherings, and everyday meals without feeling restricted or guilty. Listen to learn tools for long-term success, a balanced mindset, and a healthier relationsh...

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11:49

Is Bariatric Surgery a Scam?

Reverse the Post-Op Regain ·

2024/10/20

Let me know what you thought of this episode!In this episode, I dive into the question - Is bariatric surgery a scam? Many people that have had negative experiences or friends/family of those people may have this view. Today I hope to debunk that bariatric surgery is not a scam and the common reasons why people may think so. I also go through how to maximise the surgery results, by ensuring you work with the surgery and not let the surgery to the work for you. Helpful Info: Self Paced ...

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16:36

Breaking the Plateau: Why Your Post-Bariatric Weight...

Reverse the Post-Op Regain ·

2024/10/13

Let me know what you thought of this episode!Are you stuck in a frustrating weight loss plateau after bariatric surgery? You’re not alone! In this episode, we dive deep into why post-surgery weight stalls happen and, more importantly, how to break through them. From metabolic adaptation to portion creep, emotional eating, and exercise stagnation, we’ll explore the key reasons your progress has slowed.But don’t worry—we’ve got solutions! I’ll share practical, step-by-step strategies to help yo...

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16:16

Boosting Your Energy and Motivation After Bariatric...

Reverse the Post-Op Regain ·

2024/09/29

Let me know what you thought of this episode!In this episode of Reverse the Post-Op Regain, we explore the common struggle of low energy and lack of motivation you may face after weight loss surgery. If you're feeling tired, drained, or unmotivated, tune in as Suraya discusses the reasons behind post-surgery fatigue, from nutritional deficiencies to emotional stress. You'll also learn practical tips to boost your energy levels through better nutrition, low-impact exercises, and mind...

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13:46

How to Maximise Technology After Bariatric Surgery

Reverse the Post-Op Regain ·

2024/09/22

Let me know what you thought of this episode!Technology plays a significant role in post-bariatric surgery care, helping patients manage their health and maintain weight loss more effectively. I discuss how you can use technology to advance your progress after weight loss surgery, but also balanced it by discussing potential pitfalls. Tune in to see if you can use technology to support your journey today.Helpful Info: Self Paced Support: Reverse the Post-Op Regain Online Course Work wi...

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14:46

Maintaining your Weight Loss After Bariatric Surgery

Reverse the Post-Op Regain ·

2024/09/15

Let me know what you thought of this episode!In today's episode I go through the difference between an active weight loss phase (first 18-24 months post-bariatric surgery) and the maintainance phase (all the time after that!). Bariatric surgery is no diet. It's no quick fix. Remember the habits and behaviours you're building in the first 12 months are what will carry you through successfully in the months and years to follow. Work really hard on instilling these behaviours as habits...

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13:34

How to Choose a High Protein Snack Options after...

Reverse the Post-Op Regain ·

2024/09/08

Let me know what you thought of this episode!This episode is practical. Are you struggling to find high protein snacks after the surgery? Do you find the supermarket overwhelming? In this episode, I go through how to pick a better protein bar, what to look out for, brands to look at (not sponsored) and whole food alternatives. It is all well and good to have protein bars, but consider the overall value of the food as well. I balance this by highlighting protein bars that are manufactured...

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14:19

Spring Clean Your Lifestyle after Bariatric Surgery

Reverse the Post-Op Regain ·

2024/09/01

Let me know what you thought of this episode!Today we are embracing the warmer weather here in Queensland and taking the opportunity to pause, reflect and adjust our lifestyle and diet after bariatric surgery. Take some time today to reflect on your current habits, assess what you want to keep and what you want to let go to reach your goals for the rest of 2024! Let's chat: Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Website: ht...

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