Bariatric Regain…10 ways to build resilience

Although bariatric regain is common, it doesn’t mean you can’t build resilience to or reverse it.I mean let’s be honest, nothing is guaranteed in life.  Bariatric surgery is just a tool.  And it’s what you do with that tool determines if you’ll be a bariatric regain statistic.  In fact, health requires maintenance and participation. For example, If you have Type 1 diabetes you have to take insulin or death is imminent.   Those with celiac disease have to avoid wheat and gluten.  Even one crumb can cause intestinal damage.  Left unmanaged, will lead to malnutrition and death.

You have obesity.  Even though there are several things that contribute, it requires daily maintenance.  Just like diabetes and celiac disease. So, although there is no quick fix or a magic pill, consistency with the foods you put on your plate and your lifestyle choices are the only ways to create long-lasting health. 

This includes building resiliency and reversing bariatric regain.

Even if you’ve regained all your weight after bariatric surgery there are solutions. It may require you to take health ownership and work with a provider like myself who can help get to the root of what happened. Why did you experience bariatric regain?And I promise you, it’s not just because you’re eating too much or not exercising.  Although important behaviors to have in line, there are additional factors that contribute to bariatric regain. So please don’t accept this from any provider.  In fact, I believe you when you say you say, “It feels like I gained twenty pounds overnight.”  And “I haven’t changed anything.”  

You see, weight can shift rapidly with high stress, hormones, gut imbalances, and genes that get turned back on. When it comes to bariatric regain, something in your life and body is out of balance. 

So what are the 10 ways to build resilience against bariatric regain?

1. Correct Gut Dysbiosis
2. Resolve inflammation
3. Balance blood sugar
4. Take health ownership
5. Optimize your genetics
6. Improve sleep habits
7. Work on stress management
8. Connect with a supportive community
9. Be intentional in all areas of living
10. Do the mind work

Correct Gut Dysbiosis for bariatric regain

You have good and bad bacteria living harmoniously in your gut.  But when one gets out of balance problems arise.  There have been quite a few studies on bariatric patients and dysbiosis.  If you’d like to learn more about dysbiosis you can do that here and here. In fact, a study in Obesity Reports 2019 found that, “bariatric surgery enables partial rescue of gut microbiota dysbiosis observed during obesity.  Some of the gut microbiota characteristics modified post bariatric surgery are linked to bariatric surgery beneficial outcomes, such as weight loss and metabolic improvements.”

There are many things that can influence gut bacteria that could’ve set you up for bariatric regain…

• Antibiotics
• Medications
• Stress
• Vitamin/mineral deficiencies
• Refined carbohydrates
• Artificial sweeteners
• Inadequate fiber intake
• Lack of polyphenols

In my opinion, ALL bariatric patients need to correct gut dysbiosis.  Obesity causes dysbiosis and dysbiosis causes obesity.  If you don’t correct it, regain is highly likely.  

Minimize your inflammatory response for bariatric regain

The sneaky inflammatory response that sometimes gets blown off as “I’m just getting older”.   Now, as a society we’ve accepted that these random symptoms are suppose to be part of your 40’s, 50’s and 60’s.  But guess what, it doesn’t have to be. You see, low-grade inflammation is at the root of all obesity.  You don’t always “feel” inflammation, but most will agree that keeping chronic inflammation at bay is important to overall health.  In this podcast I discuss how chronic inflammation contributes to bariatric regain.  In fact, there are several things that contribute to an increased inflammatory response…

• Inadequate whole foods that contain anti-inflammatory properties
• Excessive intake of pro-inflammatory fats
• Environmental exposures
• Over or under exercising
• Inadequate sleep 
• Poor stress management
• Genetics 

You see, genetically some will require an anti-inflammatory diet lifelong to keep certain genetic SNPs “turned off”.  So to build resiliency to bariatric regain will require monitoring.  This is where working with a provider like myself who can order those inflammatory marker test to asses where you are. 

Maintain balanced blood sugars that will otherwise lead to bariatric regain

Studies show that although bariatric surgery initially does a fabulous job.  In fact, nearly 90% of all diabetic patients are in remission at one year post surgery.  But here’s the thing, it may return for some if not managed appropriately.  I did a deep dive in this post, “Why bariatric patients should care about blood sugar”.  Where you can learn more about how after five years more than 30-40% of bariatric patients will have diabetes return.  So, preventing or reversing bariatric regain will require blood sugar balance.  One cannot happen without the other. 

Blood sugar balance should be step one whenever you are noticing your clothes are fitting tighter.  The number on the scale is rising.  Or you’re experiencing physical symptoms, such as…

• Shakiness
• Intense hunger
• Headaches
• Difficulty focusing
• Lightheadedness or dizziness

These can all be evidence your blood sugar is fluctuating and out of balance.  Working with a provider like myself can help you find what’s driving the fluctuations. 

Take health ownership to prevent or reverse bariatric regain

This is probably THE MOST IMPORTANT thing for bariatric regain.  To build resiliency or reverse it. Although bariatric regain can be quite frustrating, it can be reversed!!  I’ll say that again, it can be reversed! Taking health ownership means not settling for.  Challenge your healthcare team.  Or work with a provider like myself, who is willing to sort through your health story.   

As a matter of fact, bariatric regain requires health ownership.  YOU ARE THE ONLY ONE LIVING IN YOUR BODY!! Your voice matters!  And don’t be afraid to speak up. 

But on the flip side, health ownership requires reflection AND PARTICIPATION!! YOU are the only one who can implement health strategies that can reverse regain or prevent it. I will repeat…there is no quick fix or a magic pill, consistency with the foods you put on your plate and your lifestyle choices are the only ways to create long-lasting health. Now, don’t get me wrong… your genetics may suck.  Which means you have less room for error.  And the cards may be stacked against you.  

But…This is where a “BAD ASS ATTITUDE” may be required.  You might have to speak up and ask more questions.  Or fire a practitioner so you can hire someone who will listen. Health ownership is all about YOU.  Claim it!  Own it! Live it!  Although it doesn’t require perfection, there are no short-cuts. 

Genetics the ultimate roadmap against bariatric regain

Genetics are your personal health roadmap.  Your genes tell the story of you, and only you. No one else has your genetic makeup. Here’s why that’s awesome.  Instead of what works okay for most, you can do what works best for YOU! Bariatric regain is no different.  The answers are already inside of you.  The clues and cues to better health are in your unique genetic code.  This is why I love the 3×4 genetic test, as it decodes your genetic story. When it comes to bariatric regain, it’s highly possible a gene has been switched back on.  Or a protective one has been switched off. 

This is why working with a practitioner like myself can be beneficial.  Even if you don’t have a genetic test to reference, I’m trained in how to go upstream based off of symptoms and disease presentation.  Although the 3×4 genetic test is the only way to get personalization.   A lot can be done by just focusing on foundational principles. 

Improve sleep habits

The almighty power of rest.  Your body needs adequate sleep for healing, restoration and energy. When it comes to bariatric regain.  A study published in 2019 found that a lack of a good nights rest increased your desire for high-fat sweet foods.  Changing your behavior towards sweet & savory foods. In addition, the Sleep Foundation states healthy adults should sleep between 7-9 hours nightly. 

With the least of sleep being 6 hours for optimal restoration. I recorded a podcast that goes into more detail regarding sleep. To become resilient or reverse regain, getting adequate sleep is necessary. 

Work on stress management

In my opinion, stress is probably the most under recognized cause of bariatric regain.  Let’s face it, life is stressful.  And although you cannot control the stress you’re given.  You can control how you react to it.  I went into depth in this post. I can’t tell you the number of times I’ve counseled patients who’ve had a stressful life event occur.  Then months later experience weight gain.  You have to build stress resilience. This only happens when you reflect on your life and remove what’s no longer serving you.  In fact, it’s a great practice to review every year. 

So if you want to build resilience to or reverse bariatric regain, stress management is required.  You have to find what works best for you.  This could be…

• Meditations
• Exercise
• Sitting in nature
• Hiking
• Hobbies 
• Volunteering
• Deep breathing

Anything that brings you pleasure.  If you want to be resistant to regain.  You have find ways that can turn off your sympathetic nervous system “fight or flight”.  And turn on your parasympathetic “rest & digest”.   It’s not hocus pocus, but it does feel magical when you learn how to turn off “fight or flight”.  

Connect with a supportive community

The power of community.  People heal in community–not in isolation.   If you surround yourself with other people who are striving for more in their lives, are dedicated too consistency in their diet and lifestyle, and are taking ownership of their health, it’s contagious. If you want to be resilient to bariatric regain or reverse it.  You need to be connected to people.  There are so many communities for bariatric patients to join.  Find one you connect with. 

You don’t need to have it all together.  All you need is a desire to learn and a willingness to consistently show up for yourself.  This is why I created the Gastric Health Membership.  A community to support you right where you’re at.  And nurture you along the way. 

In fact, being part of the Gastric Health Membership you’ll learn to…

• Cultivate your routines  
• Challenge your choices  
• Correct insufficiencies
• Restore balance
• Nurture your self belief 
• Increase resiliency  
• Encouragement to go for it!

Health takes time.  In order to make consistent change, feeling hopeful, optimistic, excited and capable is crucial.This also speaks to mindset and confidence.  You have to believe that you can change your health in order to become convinced to continue taking action. That doesn’t mean being perfect with your diet.  It means believing in yourself enough to prioritize consistency, discipline and grace. 

Be intentional in all areas of life

When in comes to bariatric regain.  You may have lost sight of being intentional and present.  Matter of fact, when life hits.  Sometimes it’s easier to check-out and coast.  

You may no longer be intentional about…

• Meal prep
• Moving your body
• Mindful eating
• Spending time with people you care about
• Managing your finances
• Cultivating your faith
• Having fun

Although you will never be perfect at all of these in every season of life.  If you’re experiencing bariatric regain, it’s likely one of these areas are out of balance. Joining the Gastric Health Membership, we work on this very topic.  Finding balance that works for the season of life you’re in.   We have the Gastric Health Wheel of Life Evaluation Tool  helping you identify what area is lacking or needs attention. 

Do the mind work

Let’s face it, bariatric regain takes a lot mind work.  At some point you have to do the work and deal with the things that are holding you back.  This could be past traumas, dysregulated nervous system, negative mindset or just fear. Fear of regaining weight.  In fact, what you meditate on eventually comes to pass. 

What are you meditating on??

Remember, just because bariatric regain is common, DOESN’T MEAN YOU HAVE TO PARTICIPATE!!This is why taking health ownership is so important.  Shifting your mindset to… How can I help myself?  Or…What is no longer serving me? 

Being connected in a community can be the very thing that keeps you consistent.  Additionally, there are some books that can be helpful in shifting your mindset. 

I love the books…

• “What happened to you?” by Oprah Winfrey
• “Believe it” by Jamie Kern Lima
• “Girl wash your face” by Rachel Hollis
• “You are stronger than you think” by Joel Osteen
• “The body keeps the score” by Bessel A. Van der kolk 

Although, Building resilience against or reversing regain starts in your mind.  This is why it’s important to have a supportive community.  Life ebbs and flows.  Without adequate support it’s easy to revert back to old behaviors when you feel stuck.  Basically don’t let this be you.

Conclusion

To wrap this up, you don’t have to be a bariatric regain statistic.  Also You can build resilience against and reverse bariatric regain. As you can see, taking health ownership is important.  So you can feel empowered to correct gut dysbiosis, optimize sleep and stress management, balance blood sugars and reduce inflammation.  Yet most importantly, to empower you to find a supportive community, do the mind work and be intentional in all areas of your life.  Don’t settle for a dismissive practitioner.  Check out our Gastric Health Membership to join our community that’s growing one bad ass at a time.  I believe in you!!