Want to get stronger after bariatric surgery but not sure how to fuel your workouts?
YES, THAT'S ME!Welcome to Bariatric STRONG
A 6-week dietitian-led nutrition coaching program designed to help you build muscle, fuel your workouts, and master nutrition strategies tailored for your active bariatric journey.
Does any of this sound familiar?
Stuck in the early post-op diet and struggling to build muscle
You’ve lost weight but aren’t seeing strength or muscle gains. Your workouts feel ineffective, and your post-op diet isn’t fueling your progress.
Afraid to eat more for fear of weight gain
You know you need more fuel but worry about regaining weight. The fear of “bulking up” keeps you stuck in a low-calorie cycle, preventing real strength gains.
Confused About How Much to Eat and When
You’re overwhelmed by conflicting advice. How much protein? When to eat? What supplements work? Without clear guidance, you’re left guessing - and stuck.
Introducing
Bariatric STRONG
A 6-week dietitian-led nutrition coaching program designed to help you build muscle, fuel your workouts, and master nutrition strategies tailored for your bariatric journey.
In this 6-week dietitian-led program, you'll learn how to...
💪 Master Bariatric Sports Nutrition for Strength & Muscle Growth
Learn exactly how to fuel your body post-bariatric surgery to support muscle growth, strength, and performance. You’ll discover how to balance protein, carbs, and calories to meet your goals - without fear of regaining weight.
🍎 Optimize Your Workout Nutrition & Recovery
Understand what to eat before, during, and after workouts to maximize muscle gains and recovery. You’ll learn how to properly hydrate, time your meals, and use evidence-based supplements to enhance your strength and endurance.
📈 Build a Sustainable, Long-Term Nutrition Strategy
Ditch the confusion and restrictive dieting for good. By the end of this program, you’ll have a clear, step-by-step plan tailored to your active bariatric needs - so you can continue making progress confidently, without second-guessing your food choices.
Here's what you'll learn in the program...
Week 1: Build Your Nutrition & Strength Foundation
✔️ How to meet your daily protein needs for muscle growth
✔️ The best supplements for bariatric athletes (and which ones to avoid)
✔️ The role of hydration in recovery and performance
✔️ Introduction to resistance training and why it’s key for strength
✔️ Setting your personal SMART goals for the program
🚀 Walk away with: A clear understanding of how to fuel your body, a starting game plan for your nutrition, and confidence in how to approach strength training.
Week 2: Find Your Perfect Calories & Macros for Strength
This week, we take the guesswork out of how much to eat for your goals. You’ll learn:
✔️ How to calculate your calorie needs for muscle gain
✔️ The right macronutrient balance (protein, carbs, fats) for your body
✔️ Meal planning strategies to hit your targets
✔️ The best tools for tracking intake without obsession
🚀 Walk away with: A customized nutrition plan based on your needs—no more guessing or fearing food!
Week 3: Optimize Protein Intake for Maximum Muscle Growth
You already know protein is important - but are you getting it right? This week, we’ll cover:
✔️ The best protein distribution strategy for muscle gain
✔️ Animal-based vs. plant-based proteins - which is best for you?
✔️ How to hit 20-40g of protein per meal (without feeling stuffed)
✔️ Real-life case studies on how small changes lead to big results
🚀 Walk away with: A step-by-step strategy for optimizing protein intake so your muscles get what they need - at the right time.
Week 4: Master Pre- & Post-Workout Nutrition
Fueling your workouts correctly can be the difference between spinning your wheels and seeing real strength gains. This week, you’ll learn:
✔️ What to eat before your workout for energy and performance
✔️ How to refuel post-workout to speed up muscle recovery
✔️ The role of hydration & electrolyte balance
✔️ Practical examples of pre/post-workout meals & snacks
🚀 Walk away with: A personalized pre/post-workout nutrition plan so you can train harder, recover faster, and see results.
Week 5: The Truth About Supplements & Muscle Growth
Not all supplements are created equal. This week, we cut through the noise to cover:
✔️ Evidence-based supplements for strength & performance
✔️ The best types of protein powders (whey, casein, plant-based)
✔️ Understanding creatine, omega-3s, and muscle-building aids
✔️ How to spot low-quality supplements and avoid scams
🚀 Walk away with: A clear understanding of which supplements are worth your time and money - and which ones aren’t.
Week 6: Bringing It All Together & Long-Term Success
By now, you have the knowledge - this week is all about making it stick. You’ll learn:
✔️ How to create your own customized nutrition & training plan
✔️ Strategies to stay consistent & motivated long-term
✔️ How to adjust your intake as your strength & goals evolve
✔️ Troubleshooting plateaus, setbacks, and staying on track
🚀 Walk away with: A step-by-step, sustainable plan for fueling your strength goals beyond this program - so you can keep progressing for months and years to come.
Here's what makes Bariatric STRONG different:
Led by a Registered Dietitian with 18+ Years of Experience
Bariatric Strong is designed by a licensed Registered Dietitian with nearly two decades of experience working with bariatric athletes and active post-op individuals.
Tailored for Strength & Muscle Growth - Not Just Weight Loss
Most bariatric nutrition programs focus solely on maintaining weight loss, leaving you lost when it comes to fueling for strength.
Science-Backed, No Gimmicks, Just What Actually Works
No crash diets. No fear-mongering around carbs. No unnecessary supplements. Every strategy in this program is backed by research.
This Is For:
✅ Post-op bariatric individuals (at least 9 months-1 year post-surgery) who have stabilized their intake and are ready to optimize their nutrition for muscle growth and strength.
✅ Anyone looking to build muscle, gain strength, and improve athletic performance after bariatric surgery.
✅ Those willing to adjust their nutrition beyond the standard post-op bariatric diet, including increasing carbs, protein, or overall intake to match their fitness goals.
✅ Beginners to strength training and experienced lifters alike, whether you're just starting or already lifting, you'll get guidance on how to fuel your workouts effectively.
✅ Individuals who feel stuck in a low-calorie, low-carb mindset and are ready to learn how to eat for long-term body composition changes.
✅ People looking for evidence-based, expert-led nutrition coaching from a Registered Dietitian who specializes in bariatric athletes.
✅ Those who want a clear, structured, step-by-step approach to fueling their body correctly for strength, without relying on guesswork.
✅ Anyone open to learning about effective, research-backed supplements for muscle growth and recovery.
✅ Those ready to commit to 6-7 weeks of consistent focus on both nutrition and strength training to see real results.
✅ People who want to track progress beyond just the number on the scale and focus on body composition, energy levels, and performance.
This Is NOT For:
❌ Anyone less than 9 months post-op who is still in the early diet progression phase and not yet ready for structured strength nutrition.
❌ Those unwilling to make adjustments to their nutrition, such as increasing protein, carbs, or calories to support muscle growth.
❌ Individuals only looking for a weight loss program, this is not a rapid weight loss or calorie-cutting plan. It’s about fueling for strength, not just shrinking in size.
❌ Anyone who only wants to use the scale as their measure of success, this program focuses on muscle gain, strength, and performance, not just weight changes.
❌ People who do not plan to incorporate resistance training, this program pairs nutrition with strength training for the best results.
❌ Anyone looking for a quick fix, building muscle and strength takes time, consistency, and commitment.
❌ Individuals with medical conditions that prevent them from resistance training or safely increasing their nutritional intake.
❌ Anyone who only wants to do cardio for exercise, while movement is great, this program is designed to support those lifting weights and building muscle.
❌ People looking for a fully personalized lifting program, while workout templates are included, the focus is on nutrition, and a personal trainer is recommended for customized strength training.
Here's exactly what you get with Bariatric STRONG...
📚 6-Week Step-by-Step Nutrition & Strength Online Course
- A structured, easy-to-follow curriculum that walks you through exactly how to fuel your body for strength, muscle growth, and performance after bariatric surgery. Each week includes:
- Short, digestible video lessons (10-15 min each) - so you can learn without feeling overwhelmed.
- Evidence-based nutrition strategies tailored for bariatric athletes - no guesswork, just what actually works.
- Action steps each week to help you apply what you’ve learned and start seeing results.
🍽️ Personalized Nutrition Guidance & Meal Planning Tools
- Customizable macro & calorie targets based on your body’s needs and fitness goals.
- Meal planning guides to help you easily structure your daily intake.
- High-protein meal templates (including animal-based & plant-based options).
- Pre- & post-workout nutrition guidelines so you can fuel your workouts properly.
- Bariatric-friendly plate method for balanced meals - if food tracking isn’t your thing.
🏋️♀️ Strength Training Support
- Workout templates for 2, 3, or 4 days per week - so you can choose what works for you.
- Guidance on progressive overload - how to keep getting stronger over time.
- Resistance training basics for beginners & advanced lifters - whether you’re new to lifting or already training, you’ll learn how to fuel for strength.
- How to track progress beyond the scale - focusing on body composition, energy levels, and strength gains.
- Note: though you will receive workout templates, this is NOT a fitness-based program. You do not receive support from a personal trainer within the program. Questions about workouts, training plans or adaptations should be directed towards your personal trainer.
💊 Evidence-Based Supplement Guide
- Which supplements actually help build muscle & strength - and which ones are a waste of money.
- Creatine, whey protein, omega-3s, and more - how to use them safely and effectively.
- Brand recommendations for high-quality, third-party-tested supplements.
📝 Practical Tools & Downloadable Resources
- Bariatric meal & snack ideas tailored for strength and muscle growth.
- Food tracking & portion size guides - so you can easily meet your protein and calorie goals.
- Hydration tracker - to ensure you’re meeting your daily fluid needs.
- Supplement cheat sheet - so you know exactly what to take and why.
- Goal-setting & habit-tracking worksheets to help you stay accountable.
💬 Exclusive Community & Expert Support
- Private group for members - connect with others on the same journey, share wins, and ask questions.
- Weekly Q&A sessions - get direct support and coaching from a Registered Dietitian with 18+ years of experience working with active bariatric clients.
- Accountability & motivation - you won’t be doing this alone!
