Congratulations on reaching six weeks post-surgery! In this milestone episode, we guide you towards your next big step: transitioning to full solid foods. Discover the key nutrition principles that will safeguard your results and the strategies for advancing your exercise routine. We also address common challenges during months two to six, offering solutions to avoid setbacks and stay on track. With a carefully crafted six-month action plan, you'll be set for lasting success. Join us as we celebrate your amazing progress and lay the groundwork for a healthier future.Gain insights into mindful eating practices, learn to manage portion sizes, and explore a balanced exercise regimen that combines cardio, strength, and flexibility for optimal health. Join our discussion on overcoming obstacles such as portion creep and grazing, while focusing on your unique journey and celebrating every win, big or small.

Welcome back to the Aurora Blueprint, your go-to guide for thriving after weight loss surgery. At five weeks post-surgery, you'll begin to experience more normalcy with your meals and notice a boost in energy, but this stage also presents its own set of challenges. This episode helps you navigate these changes by expanding your soft food variety and introducing progressive strength training. Learn how to balance cardio and resistance work for long-term success, troubleshoot common week five challenges, and prepare for the transition to a full solid diet in the coming weeks. Embrace this turning point as you rehearse the habits that will sustain your lifelong health journey.

Welcome back to the Aurora Blueprint! In today's episode, we explore life at four weeks post-weight loss surgery. Having transitioned through liquids and purees, you're now entering the exciting soft food stage. This is a pivotal moment where food begins to feel more normal, introducing new textures and flavors.We'll delve into what soft foods truly mean, identifying high-protein options that help maintain your energy and support recovery. Learn to reintroduce the practice of chewing while avoiding discomfort, and discover safe and satisfying choices such as scrambled eggs, moist fish, and soft cheeses that encourage a slow and mindful approach to eating.We also introduce the concept of gentle strength training aimed at preserving muscle mass, enhancing metabolism, and supporting everyday activities without injury. With practical tips and a focus on form, we'll guide you through setting up a sustainable routine.Tune in to avoid common pitfalls, embrace diverse meals, and track your progress beyond the scale. This episode is your resource for thriving through the soft food stage with balance, positivity, and the right strategies for continued success on your journey.

In this episode of the Aurora Blueprint, we focus on the critical recovery phase three weeks post-bariatric surgery. You'll learn why fluctuations in your weight are normal and how to overcome common frustrations during this period. We also delve into safe cardio exercises to boost energy and mood, emphasizing the importance of gentle movement to support healing. As you get ready to transition to the soft food stage, we provide practical tips to prepare both your body and mind, laying the foundation for sustainable weight loss and introducing the benefits of strength training. Join us as we guide you towards achieving long-term health goals, step by step.

Welcome back to the Aurora Blueprint, Australia's first bariatric podcast focused on empowering women and others navigating life post-weight loss surgery. In this episode, we guide you through the crucial puree stage of your recovery journey.Having made it through the toughest initial weeks post-surgery, you're now entering a significant milestone with the transition to pureed foods. Discover why this stage is not just about nourishment, but a pivotal step towards long-term success. Learn the basics of puree eating, including protein-first strategies, nutrient boosts, portion awareness, and the importance of eating slowly.As you adapt to a new way of consuming food, we share practical tips on avoiding common pitfalls and establishing habits that will support lifelong health. Tune in to ensure a smooth transition and to set the stage for the upcoming soft food phase in your recovery.

Welcome to "The Aurora Blueprint," Australia's premier bariatric podcast crafted especially for women embarking on a journey to a healthier, more confident life post-weight loss surgery. In this kickoff episode, we delve into the critical first week after surgery, guiding you through the recovery process. Expect a mix of emotions and physical challenges as your body heals and adapts to its new digestive system. We provide essential insights into normal post-surgery feelings, including tenderness, fatigue, and emotional fluctuations. Our episode highlights the top priorities during this crucial week: maintaining hydration, engaging in gentle movement, practicing proper wound care, and attentively listening to your body's needs. Learn how small, regular sips can significantly aid hydration, discover suitable movement exercises, and ensure your wounds heal without complications. Embrace the importance of mindful sipping and celebrate small victories like comfortably fitting into a car seat. As we lay the groundwork for the weeks ahead, focus on building resilient habits that will seamlessly transition you into the puree stage. This episode is your companion in understanding the pivotal steps to ensure a smooth recovery and help you realize your health goals. Tune in as we prepare to explore the next stages of your post-surgery journey in upcoming episodes.

Welcome to the first episode of the Aurora Blueprint, Australia's premier bariatric podcast for women embarking on their surgical journey. In this episode, Dr. Ruth Blackham, a bariatric surgeon and women's health advocate, delves into the complexities of preparing for bariatric surgery, beginning with the vital steps of rewriting your relationship with food and understanding the significance of pre-surgery dietary changes.Dr. Blackham emphasizes the necessity of a very low-calorie, high-protein diet before surgery to ensure safety, success, and ease of the procedure. This preparation involves shrinking the liver and adapting to dietary changes that prioritize protein intake, offering a smoother transition post-surgery.The podcast addresses the emotional challenges associated with dieting and underscores that this journey is about preparation, not punishment. Dr. Blackham encourages listeners to reset their food environments, explore hormonal influences on hunger, and engage in self-compassion as they embark on this transformative path, paving the way for a healthier lifestyle beyond the operating room.

Welcome to another insightful episode of the Aurora Blueprint, the first Australian bariatric podcast tailor-made for women. Hosted by Dr. Ruth Blackham, this episode focuses on the underestimated power of movement. Titled "Move Like Her," it delves into how exercise can become a harmonious part of your life rather than a dreaded routine. Discover why movement matters before surgery, highlighting cardiorespiratory fitness, muscle mass preservation, and mental clarity. This discussion is not about losing weight fast; it's about nurturing a body that recovers and thrives. Dr. Blackham provides practical tips to make exercise a joyful experience, advocating for walking, resistance training, and even breath work to prepare for surgery. The episode also tackles societal pressures and personal anxieties tied to fitness, encouraging listeners to redefine exercise as an empowering and positive force in their lives. Tune in to learn how to transform exercise into a meaningful, identity-building practice rather than a means for weight maintenance alone. This episode provides listeners with tools to create a stronger post-operative self, ready to face future health journeys with confidence.

Welcome to this episode of The Aurora Blueprint, where we explore the often-overlooked topic of sleep and its vital role in pre-surgical preparation. Dr. Ruth Blackham delves into how quality sleep impacts your metabolism, hormone balance, and emotional well-being, significantly enhancing your recovery process.Learn about practical strategies to create a sleep-friendly routine that aids in surgical readiness. From anchoring a consistent wake-up time to minimizing blue light exposure, discover tools that can help improve your rest and subsequently, your healing journey.The episode also addresses challenges like sleep apnea, hormonal changes, and the mental load, offering insights into potential solutions and treatments. Tune in to understand why adequate rest is not a luxury but a foundational element of health, supporting you in reclaiming your superpower of restorative sleep.

Welcome back to the Aurora Blueprint! In this heartfelt episode, Dr. Ruth Blackham addresses the often-overlooked psychological aspects of surgery, particularly stress and emotional eating. Surgery may change our bodies, but it doesn't erase the emotional triggers that lead to stress eating. Dr. Blackham emphasizes that true strength comes not from avoiding these triggers, but from facing them with awareness, compassion, and support.The episode dives into the science behind stress and its impact on hormonal balance, highlighting the role of cortisol in emotional eating. Dr. Blackham shares practical tools for managing stress, such as 'naming your feelings,' engaging in breath work, and setting boundaries. Listeners are encouraged to visualize their post-operative selves and seek professional support if needed.This episode is a compassionate guide for anyone preparing for surgery, offering insights into emotional safety and redefining strength through softness and self-belief. Join us as we explore new coping strategies and learn to listen to the body's messages without turning to food for comfort.

Welcome to the final episode of our pre-operative series on the Aurora Blueprint podcast. Join Dr. Ruth Blackham as she guides you through the last steps before your bariatric surgery journey. In this episode, we delve into the practical preparations for your hospital stay and setting up your recovery space at home.Discover emotional support strategies to tackle pre-surgery jitters and learn about the significant rituals that can help anchor you during this transformative time. Whether it's crafting a heartfelt letter to your future self or managing last-minute diet worries, this episode is about feeling empowered and ready.No matter how daunting the road ahead may seem, remember, you're not just preparing for surgery—you're stepping into a healthier, more vibrant chapter of your life. Tune in to garner insights and words of encouragement, ensuring you're equipped for both surgery day and the promising future beyond.