Nicola Drabble - Bariatric Dietitian South Africa

28/05/2026

Today is Day 1 for another patient on the Obesity Community Fund journey 💫

He is one of 13 patients we’ve now supported through surgery with the help of the fund.

Behind every number is a real person with a real chance at a healthier future.

Bariatric surgery is never the “easy way out.”
It’s a tool and for many people, it’s life-changing.
It can mean improved health, mobility, confidence, energy and a "second chance" at life.

I'm so grateful to be part of these journeys alongside an incredible team 🤸🏼‍♂️




Thank you to everyone who supports, donates, swims, shares and helps make this possible ❤️

21/05/2026

As you all know, I love sports and sports nutrition.
And I absolutely LOVE seeing my bariatric and GLP-1 patients getting into exercise. 💪
Seeing you lift weights, walk further, join classes, feel stronger…its amazing🤸🏼‍♂️

But more and more, I’m noticing a common trend.
You’re not fuelling properly.

There’s so much noise right now about:
“Protect your muscle.”
“High protein only.”
“GLP-1 causes muscle loss.”

I mean there is even protein pasta 🤢

So what do you do? You fall into the trap of adding protein shakes and bars - not structure and not better timing

Yes, protein is crucial but muscle protection is not just about more protein.
It’s about:
✔ Adequate total intake
✔ Structured meals
✔ Enough carbohydrate to fuel activity
✔ Resistance training
✔ Recovery

Protein protects muscle.
Carbs power performance.
You need both.

My golden rule still applies:
👉 You need to eat to lose weight….And you absolutely need to eat to train well.

If you’re exercising after BS or on a GLP-1 and feeling flat…
Before you increase your cardio…
Before you add another protein shake…
Before you give up and opt for the couch…
Look at your structure; your total intake and your balance.

✨ If you want personalised guidance to make sure your nutrition actually matches your training — this is exactly what I help my bariatric and GLP-1 patients do during our consultations.
Send me a DM if you’re ready to work on this properly.

Let’s train smart.
Let’s fuel properly.
Let’s protect your results... and prevent injuries!
💪🏼

15/05/2026

08/05/2026

All set for tomorrow's race 🏊‍♀️ 🚴 🏃‍♀️

Here's my plan of action for tomorrow:

⭐️ Breakfast 90-120 min before the start -
✅️ Future Life High protein with a little crunch + 🍌

⭐️ Race
✅️ Isotonic drinks - 2 different flavours
✅️ 2 x Gels
✅️ 1 x cereal bar
✅️ Bovril on a white roll (savoury option!)

60-90g carb/hour 💪

08/05/2026

We braved the cold waters of Prime View Adventure & Leisure on Saturday 🏊‍♀️❄️

What loved most, was who was standing side by side.

A pre-op patient.
A 6-month post-op patient.
A 2-year post-op patient.
A 4-year post-op patient.

Different stages of the journey.
Different stories.
One mission ❤️

This is what bariatric support should look like.

Not judgment.
Not perfection.
Community. Encouragement. Movement. Courage.

We are swimming towards Midmar Mile 2027 to raise funds and awareness for the Obesity Community Fund — and every practice swim is about so much more than swimming.

It’s about proving to yourself:
“I can do hard things.”

Want to join us?
You don’t need to be fast.
You don’t even need to be confident yet. You dont even need to swim - you can sponsor us and join for a coffee!

We will be training in the pool though the winter. Join the group to get a training program to join us. You can DM me and Ill send the WA link. Next open water swims will start in September/ October 💫

04/05/2026

Forget what other diets taught you.

Forget:
“Eat when you’re hungry.”
“Trust your hunger cues.”
“Just practice intuitive eating.”
“Half your plate needs to be vegetables”

Bariatric nutrition is different.

After surgery, your hunger hormones are reduced.
You might not feel hungry — but your body still needs fuel. And this is where so many patients get stuck.

I’ve had patients 3 months post-op say: “I thought the food noise would be gone.”
And I’ve had patients 2 years post-op say: “It’s come back… I must be doing something wrong.”

You’re not doing it wrong, you are probably applying non-bariatric and “dieting” advice to a bariatric body.

That doesn’t work.

Surgery is a tool.
⭐ It reduces hunger.
⭐ It does NOT create structure.
⭐ It does NOT teach you how to fuel properly.
⭐ It does NOT override years of diet messaging.

If you wait until you feel hungry ➡️ you may under-eat ➡️ if you under-eat ➡️ your body compensates ➡️ if your body compensates ➡️ food noise gets louder.

This isn’t about willpower.
It’s about strategy.

That means:
✔ Setting an alarm to eat
✔ Prioritizing protein
✔ Following structure
✔ Building habits — not chasing feelings

Bariatric nutrition is not general diet advice. And if you’re post-op and quietly worried about food noise…you need guidance that understands your new body.

DM me “COURSE” and I’ll send you the details for the 12th May course. SPACES ARE LIMITED!

01/05/2026

There seems to be alot of pre-made "high protein" box cakes and treats going around, one of which is a banana bread one.

I had a look at the ingredients and nutritional info and besides not being that high in protein, they are filled with sweeteners, colourants and additives. They are ultra processed so dont be fooled by the high protein label.

This banana bread recipe is from my Home Economics class in Standard 8 (Grade 10). Its so old i dont even think they offer Home Ec at schools anymore 🤣

Here is how I adapt my recipe and make it higher in protein:
⭐️ switch marg to sunflower oil...I do this because its quicker + I prefer the taste
⭐️ use Eureka whole wheat flour - gives fiber for our gut microbiome
⭐️ add ground flaxseed - little protein + omega 3's

Now add the real protein
🥚make it into French toast with lean bacon + cheese - its amazing
🧀 add grated cheddar cheese
🥜 add nut butter

I always get asked for recipes, but adapting your own recipes that you + your family love is so easy.

I teach you exactly how to do this in Module 4 in my 6 week course - You, Only Better. Your bariatric wellness blueprint.

In Module 4 you also learn:
✅️ menu planning + shopping lists
✅️ how to adapt your meals
✅️ eating out
✅️ eating on a budget

Next course starts 12 May 7pm!
Its online so you can join from anywhere in the world. This is a safe space so as it gets colder and darker you are welcome in your gown too!

Spaces are limited. DM/ WA me COURSE and I'll send you the details.

23/04/2026

This new kid on the block has had a few of you talking!

For me, it’s delicious. But I’d love to know what you think…

Too sweet? Too rich?
Can you finish the whole tub?
Or is it a no from you – I’ve had a few of those already!

Sometimes it’s not just about the product — it’s about knowing how to read the label, understanding what counts as enough protein, and figuring out what actually works for your body after surgery – because we are all different.

If you’ve ever thought:
“I’m trying… but something just isn’t right”

My 6-week course, You Only Better: Your Bariatric Wellness Blueprint, is for you 💫

Inside we cover:
✅ How to read any food label or logo (wherever you are in the world)
✅ How to work out your protein needs without scales or complicated maths
✅ How to build a realistic menu plan that suits your budget and lifestyle
✅ How to feel confident with food again - no counting calories just enjoyment!

Next course starts 12th May so around the corner.

DM me COURSE for details.

17/04/2026

I'm always asked by my patients what I eat. Ive thought about sharing my food pics in the past, but I feel like its not quite social media worthy! At the end of the day, I'm also a working mom of 2 young kids so the quickest, easiest thing is on my plate.

If you've ever consulted with me, you'll know i always put simple achievable meals together and always say..."It doesnt have to be Masterchef as long as you are getting in all the food groups!"

So here it is 👆🏼 my favourite lunch while I'm working from home. I LOVE toasted cheese under the grill, but my new thing is mixing it with cottage cheese to up the protein...
🍚1/2 tub of cottage cheese (2 protein)
🧀 grated cheddar (i never measure this! I put some in the cottage cheese and some on top)
🍞 whole wheat bread
🥬sauerkraut on 1 slice...my gut microbiome does a happy dance 💃
🥭 mango achar on the other - cos its delicious 😋 🥑 avocado - some good fats and a prebiotic for my microbiome
🍅 today tomato but its actually usually a carrot!

It takes about 6 min in the air fryer (I still dont love my air fryer so i feel like this is the only thing its good for)

So you see, no masterchef here just quick, tasty nutritious!

PS if you are bariatric/ on a GLP 1 you will only have 1 x bread. Also some bariatric patients cant tolerate achar cos of the oil)

Whats your favourite go to food?

Share with us please, I'm always looking for something quick and yummy!