Resources:

Need resources to help with your bariatric lifestyle? Check out our Bariatric Tools page with meal plans, recipes, GLP-1 guide, etc.

AD:

Visit Procarenow.com now for all of your vitamin and mineral, calcium and protein needs. Use Code: BSS10 to save $

Rate, Review & Follow on Apple Podcasts:

"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? I love hearing from you, and it's actually super easy for you to leave a podcast rating. Wherever you listen to the Bariatric Surgery Success podcast, go to the review section and usually click a quick star rating. If you feel like taking it one small step further, please write a review if there’s a place for one. Thank you!

PODCAST:

Just 1%.That’s it. If you’ve had bariatric surgery or you’re using a GLP-1 medication, you don’t need another reset, detox, or restart. You need one better decision today than yesterday. Stay with me, today we’ll break down why success doesn’t come from motivation, perfection, or willpower—but from stacking small, intentional actions that compound over time. We’ll talk about how just 1% can turn surgery or medication into lifelong success. This isn’t about trying harder. It’s about choosing differently. One percent at a time. Listen now.

Mentioned in podcast Dr. Connie, negative self talk, EP 118:

https://www.breakingdownnutrition.com/blog/118-negative-self-talk-bariatric-mental-health-q-a

Resources:

FREE Protein Guide

Need resources to help with your bariatric lifestyle? Check out our Bariatric Tools page with meal plans, recipes, GLP-1 guide, etc.

AD:

Visit Procarenow.com now for all of your vitamin and mineral, calcium and protein needs. Use Code: BSS10 to save $

Everyone wants the benefits of GLP-1 medications—less food noise and hunger, decreased appetite, weight loss, better blood sugar control and more— all without the prescription. But can food actually activate GLP-1 in a meaningful way? Don’t go anywhere…today, we’re separating physiology from fantasy and breaking down what nutrition can—and cannot—do compared to GLP-1 medications.

Rate, Review & Follow on Apple Podcasts:

"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? I love hearing from you, and it's actually super easy for you to leave a podcast rating. Wherever you listen to the Bariatric Surgery Success podcast, go to the review section and usually click a quick star rating. If you feel like taking it one small step further, please write a review if there’s a place for one. Thank you!

Summary

In this episode, Dr. Susan Mitchell discusses the relationship between nutrition and GLP-1 medications, emphasizing the role of fiber and protein in stimulating GLP-1 release. She clarifies that while certain foods can activate GLP-1 naturally, they cannot replicate the effects of GLP-1 medications. The conversation highlights the importance of a balanced diet rich in fiber and protein to support weight management and metabolic health.

Takeaways

Everyone wants the benefits of GLP-1 medications.

Certain foods can stimulate GLP-1 release to some degree.

Fiber-rich foods are key to boosting natural GLP-1.

Protein-rich foods also promote GLP-1 release.

Eating protein and fiber before carbs enhances GLP-1 release.

Natural GLP-1 release peaks shortly after meals.

Consistent intake of protein and fiber is essential.

Nutrition and medication can complement each other.

No food can mimic the pharmacological effects of GLP-1 medications.

Reflect on your eating habits to improve health.

Chapters

00:00 Introduction to GLP-1 and Nutrition

00:59 The Role of Fiber in GLP-1 Activation

05:49 Protein's Impact on GLP-1 Release

09:02 Complementing Nutrition with Medication

Resources:

Need resources to help with your bariatric lifestyle? Check out our Bariatric Tools page with meal plans, recipes, GLP-1 guide, etc.

AD:

Visit Procarenow.com now for all of your vitamin and mineral, calcium and protein needs. Use Code: BSS10 to save $

SHEET PAN RECIPES: FREE DOWNLOAD

Rate, Review & Follow on Apple Podcasts:

"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? I love hearing from you, and it's actually super easy for you to leave a podcast rating. Wherever you listen to the Bariatric Surgery Success podcast, go to the review section and usually click a quick star rating. If you feel like taking it one small step further, please write a review if there’s a place for one. Thank you!

Podcast Guests:

Kim Tirapelle, MS, RD, CSSD

Bariatric Sports Dietitian

Website: www.activebariatricnutrition.com

Podcast: www.activebariatricnutrition.com/podcast

Instagram: https://www.instagram.com/activebariatric/

YouTube: https://www.youtube.com/channel/UC4QJLjJ5vSzbCiXTlR59Tpw

TikTok: @ActiveBariatricNutrition

Facebook: https://www.facebook.com/ActiveBariatric

Summary

In this conversation, Kim Tirapelle discusses the essential components of muscle growth, emphasizing the importance of mechanical tension and resistance training in triggering muscle protein synthesis. She explains that while protein is crucial for providing the necessary amino acids for muscle repair, it is the act of resistance training that initiates the muscle-building process. The discussion highlights the interplay between mechanical tension and protein intake in achieving optimal muscle growth and repair.

Takeaways

Your body will not build or preserve muscle mass unless it senses some kind of mechanical tension.

The tension triggers muscle protein synthesis and adaptations.

Protein is helpful for providing amino acids to repair and build muscle.

Resistance training is the stimulus that gets the process started.

Mechanical tension is key for muscle adaptation.

Lifting, pushing, and pulling create muscle tension.

Strengthening muscle fibers prepares them for future stress.

Protein alone isn't enough; resistance training is essential.

Amino acids are crucial for muscle repair and growth.

Muscle growth requires both protein and resistance training.

Titles

Understanding Muscle Growth: The Key Components

The Essential Role of Protein in Muscle Repair

Sound bites

"Strengthening muscle fibers for the future"

"Amino acids repair and build muscle"

"Protein provides amino acids for muscle repair"

Chapters

00:00 Understanding GLP-1 and Its Impact on Weight Management

00:34 Integrating Resistance Training into Your Routine

Resources:

Need resources to help with your bariatric lifestyle? Check out our Bariatric Tools page with meal plans, recipes, GLP-1 guide, etc.

AD:

Visit Procarenow.com now for all of your vitamin and mineral, calcium and protein needs. Use Code: BSS10 to save $

Real people. Real results. Real recipes. My guest today doesn’t believe in “diet food” — and neither do I.

Let’s go inside the GLP-1 Kitchen and explore how to blend hard science with crave-worthy recipes that help you stay full, protect your muscle mass, and love what’s on your plate — whether you’re on a GLP-1 or post-bariatric surgery.

Rate, Review & Follow on Apple Podcasts:

"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? I love hearing from you, and it's actually super easy for you to leave a podcast rating. Wherever you listen to the Bariatric Surgery Success podcast, go to the review section and usually click a quick star rating. If you feel like taking it one small step further, please write a review if there’s a place for one. Thank you!

Podcast Guest:

Rosanne Rust, MS, RDN

Nutrition Communications | Author

Website: http://www.rustnutrition.com

Twitter: @chewthefacts

Instagram: @chewthefacts

TikTok: @chewthefacts

Book: The GLP-1 Kitchen

or 

RUST Nutrition https://rustnutrition.com/books-products/ 

Real people. Real results. Real recipes. My guest today doesn’t believe in “diet food” and neither do I.

Let’s go inside the GLP-1 Kitchen and explore how to blend hard science with crave-worthy recipes that help you stay full, protect your muscle mass, and love what’s on your plate whether you’re on a GLP-1 or post-bariatric surgery.

Resources:

Need resources to help with your bariatric lifestyle? Check out our Bariatric Tools page with meal plans, recipes, GLP-1 guide, etc.

AD:

Visit Procarenow.com now for all of your vitamin and mineral, calcium and protein needs. Use Code: BSS10 to save $

Rate, Review & Follow on Apple Podcasts:

"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? I love hearing from you, and it's actually super easy for you to leave a podcast rating. Wherever you listen to the Bariatric Surgery Success podcast, go to the review section and usually click a quick star rating. If you feel like taking it one small step further, please write a review if there’s a place for one. Thank you!

Podcast Guest:

Rosanne Rust, MS, RDN

Nutrition Communications | Author

Website: http://www.rustnutrition.com

Twitter: @chewthefacts

Instagram: @chewthefacts

TikTok: @chewthefacts

Book: The GLP-1 Kitchen

or 

RUST Nutrition https://rustnutrition.com/books-products/ 

In this episode of the Bariatric Surgery Success podcast, Dr. Susan Mitchell interviews nutrition expert Roseanne Rust about her new book, the GLP-1 Kitchen. They discuss the importance of nutrition for individuals on GLP-1 medications or those who have undergone bariatric surgery, emphasizing the need for appealing, nutrient-dense recipes that cater to specific dietary challenges. The conversation covers practical tips for meal planning, the significance of protein and fiber, and how to create meals that are both satisfying and easy to prepare.

Chapters

00:00 Introduction to GLP-1 Kitchen and Nutrition

02:58 Unique Challenges of GLP-1 and Bariatric Patients

05:59 Creating Appealing Recipes for Low Appetite

09:07 The Importance of Nutrition and Meal Planning

11:51 Practical Tips for Meal Preparation

14:58 Final Thoughts on Nutrition and Lifestyle

Resources:

Need resources to help with your bariatric lifestyle? Check out our Bariatric Tools page with meal plans, recipes, GLP-1 guide, etc.

AD:

Visit Procarenow.com now for all of your vitamin and mineral, calcium and protein needs. Use Code: BSS10 to save $

Rate, Review & Follow on Apple Podcasts:

"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? I love hearing from you, and it's actually super easy for you to leave a podcast rating. Wherever you listen to the Bariatric Surgery Success podcast, go to the review section and usually click a quick star rating. If you feel like taking it one small step further, please write a review if there’s a place for one. Thank you!

Keywords

GLP-1, weight loss, nutrition, bariatric surgery, protein, fitness, mental health, appetite control, lifestyle changes, support groups

Summary

In this episode, Dr. Susan Mitchell discusses strategies for maintaining weight loss and health after discontinuing GLP-1 medications. She emphasizes the importance of nutrition, particularly protein and fiber intake, structured meals, fitness for muscle preservation, and mental health strategies. The conversation highlights the need for a proactive approach to ensure continued success in weight management and overall well-being.

Takeaways

You can thrive after GLP-1s with the right strategies.

Stopping GLP-1s doesn't mean your progress has to stop.

Two-thirds of people regain weight after stopping GLP-1s.

Nutrition is your frontline tool after GLP-1s.

Consistent protein intake is crucial for appetite control.

Structured meals help reduce cravings and food noise.

Muscle preservation is key to preventing weight regain.

Resistance training is essential for maintaining muscle mass.

Mental health strategies are vital for long-term success.

You are worth the effort to maintain your health.

Chapters

00:00 Navigating Life After GLP-1s

00:31 Understanding the Importance of Nutrition

02:25 The Role of Protein and Fiber

06:40 Fitness and Muscle Preservation

08:28 Mental Health and Mindset Strategies

Resources:

Need resources to help with your bariatric lifestyle? Check out our Bariatric Tools page with meal plans, recipes, GLP-1 guide, etc.

AD:

Visit Procarenow.com now for all of your vitamin and mineral, calcium and protein needs. Use Code: BSS10 to save $

Stressed? 6 Easy Sheet Pan Dinners to the Rescue

Between work and errands, the last thing you need is the dreaded "what's for dinner" question.

This freebie has you covered with 4 delicious, ultra-easy sheet pan meals that come together in about 30 minutes. Just toss and bake for a hassle-free, nutrient-dense dinner.

Rate, Review & Follow on Apple Podcasts:

"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? I love hearing from you, and it's actually super easy for you to leave a podcast rating. Wherever you listen to the Bariatric Surgery Success podcast, go to the review section and usually click a quick star rating. If you feel like taking it one small step further, please write a review if there’s a place for one. Thank you!

Podcast Guests:

Connie Stapleton, Ph.D.

Website: http://www.conniestapletonphd.com

Podcast: Weight Loss Winformation    

Mind Prep: The Book

BariAftercare Daily Progress Journal 

Show Notes

Keywords

bariatric surgery, mental health, weight management, cognitive behavioral therapy, self-compassion, diet mentality, emotional eating, support systems, mindfulness, healthy habits

Summary

In this episode, Dr. Susan Mitchell and Dr. Connie Stapleton discuss the mental tools necessary for maintaining weight loss after bariatric surgery. They emphasize the importance of shifting away from a diet mentality, practicing self-compassion, and creating a supportive environment. The conversation covers cognitive reframing, the significance of non-food rewards, and the role of stress management in achieving long-term health goals.

Takeaways

Keeping weight off requires mental training, not just diet.

Ditching the diet mentality is crucial for success.

Cognitive reframing helps change negative thought patterns.

Self-compassion is essential for sustainable weight loss.

Tracking behaviors can reveal patterns in habits.

Celebrate non-food rewards to motivate yourself.

Creating a supportive environment aids in weight management.

Stress management techniques are vital for health.

Self-praise can boost confidence and motivation.

Gratitude helps reduce negativity and improve mindset.

Chapters

00:00 Mastering Mind Skills for Weight Management

06:57 Ditching the Diet Mentality

13:57 The Importance of Self-Compassion

20:59 Building a Supportive Environment

Resources:

Need resources to help with your bariatric lifestyle? Check out our Bariatric Tools page with meal plans, recipes, GLP-1 guide, etc.

AD:

Visit Procarenow.com now for all of your vitamin and mineral, calcium and protein needs. Use Code: BSS10 to save $

Rate, Review & Follow on Apple Podcasts:

"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? I love hearing from you, and it's actually super easy for you to leave a podcast rating. Wherever you listen to the Bariatric Surgery Success podcast, go to the review section and usually click a quick star rating. If you feel like taking it one small step further, please write a review if there’s a place for one. Thank you!

Episodes Mentioned:

EP 184 The vital 6 essential supplements your body needs after bariatric surgery, part 1

EP 185 The vital 6 essential supplements your body needs after bariatric surgery, part 2

Summary

In this episode, Dr. Susan Mitchell discusses the common issue of hair loss following bariatric surgery, addressing the causes and providing actionable steps to regain healthy hair. She emphasizes the importance of understanding the physiological changes that occur post-surgery and the nutritional strategies that can help mitigate hair loss. Dr. Mitchell reassures listeners that while hair loss can be distressing, it is typically temporary and can be managed with proper care and nutrition.

Takeaways

You're not alone in this.

This hair loss is very common, not permanent.

It's totally normal to lose five to 15 % of your hair.

There are many causes of hair loss after surgery.

Lab work is essential to check for deficiencies.

Bariatric specific supplements are crucial for recovery.

Food choices significantly impact hair health.

Protein intake is vital for preventing hair loss.

Planning meals can help maintain nutritional needs.

You're worth it; prioritize your health.

Chapters

00:00 Understanding Post-Surgery Hair Loss

03:00 Causes of Hair Loss After Bariatric Surgery

06:09 Steps to Regain Healthy Hair

09:00 Nutritional Strategies for Hair Health

Resources:

Need resources to help with your bariatric lifestyle? Check out our Bariatric Tools page with meal plans, recipes, GLP-1 guide, etc.

AD:

Visit Procarenow.com now for all of your vitamin and mineral, calcium and protein needs. Use Code: BSS10 to save $

Podcast Guests:

Gayle Brazzi Smith MS, RDN, CSOWM, LDN

Registered & Licensed Dietitian

Weight Loss and Bariatric Surgery Institute

Orlando, FL

Email: [email protected]

Website: OrlandoHealth.com/Bariatrics  

Bariatric Dietitian Isabel Maples, RD

Bariatric Coordinator

UVA Health in Haymarket, Virginia

Email: [email protected] 

Rate, Review & Follow on Apple Podcasts:

"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? I love hearing from you, and it's actually super easy for you to leave a podcast rating. Wherever you listen to the Bariatric Surgery Success podcast, go to the review section and usually click a quick star rating. If you feel like taking it one small step further, please write a review if there’s a place for one. Thank you

Summary

In this episode, Dr. Susan Mitchell and expert dietitians Isabel Maples and Gayle Smith discuss the importance of gut health and how everyday foods can support a healthy microbiome. They explore the role of various foods, particularly those high in fiber and probiotics, in promoting gut health and overall well-being. The conversation emphasizes practical tips for incorporating gut-friendly foods into daily meals and the significance of diversity in diet for optimal gut function.

Takeaways

You don't need expensive supplements to support your microbiome.

The gut microbiome consists of trillions of bacteria, viruses, and fungi.

Good gut health is crucial for digestion, immune function, and mood.

Different foods can encourage the growth of beneficial gut bacteria.

Fiber acts as food for gut bacteria, promoting their health.

Probiotics are beneficial bacteria that support digestive health.

Prebiotics are the food that healthy bacteria feed on.

Incorporating a variety of foods can enhance gut microbiome diversity.

Aim for 30 different plant foods each week for optimal gut health.

Simple changes in diet can lead to significant improvements in gut health.

Chapters

00:00 Introduction to Gut Health and Nutrition

02:58 Understanding the Gut Microbiome

05:57 The Role of Food in Gut Health

09:04 Key Foods for a Healthy Gut

12:02 The Importance of Fiber and Probiotics

14:50 Practical Tips for Incorporating Gut-Healthy Foods

18:10 Conclusion and Key Takeaways

Think of inflammation like a slow burn inside your body—draining your energy, stalling weight loss, and making recovery harder. The good news? You can help put out that fire with what’s on your plate. I’ll share 8 everyday foods that act like a fire extinguisher for inflammation. And you don’t need to overhaul your diet—just small swaps that make a big difference. 

Resources:

Need resources to help with your bariatric lifestyle? Check out our Bariatric Tools page with meal plans, recipes, GLP-1 guide, etc.

AD:

Visit Procarenow.com now for all of your vitamin and mineral, calcium and protein needs. Use Code: BSS10 to save $

Rate, Review & Follow on Apple Podcasts:

"I love Dr. Susan and Bariatric Surgery Success." If this sounds like you, would you please rate and review my podcast? I love hearing from you, and it's actually super easy for you to leave a podcast rating. Wherever you listen to the Bariatric Surgery Success podcast, go to the review section and usually click a quick star rating. If you feel like taking it one small step further, please write a review if there’s a place for one. Thank you!

Recipes and Videos mentioned in podcast:

Golden Turmeric and Ginger Latte

How to Quickly Slice an Avocado

Takeaways

• Inflammation can drain energy and stall weight loss.
• Chronic inflammation is linked to many diseases.
• Obesity and inflammation have a cyclical relationship.
• C-reactive protein is a marker for inflammation.
• A synergistic approach to diet is essential for anti-inflammatory effects.
• Fiber is a powerful anti-inflammatory component.
• Garlic and spices contain beneficial phytochemicals.
• A variety of colorful fruits and vegetables is key.
• Omega-3 fats from seafood help suppress inflammation.
• Small dietary changes can lead to significant health improvements.

Chapters

00:00

Understanding Inflammation: The Silent Enemy

04:44

Eight Everyday Foods to Combat Inflammation

12:59

Implementing Anti-Inflammatory Foods in Your Diet