A free resource
Your Recovery Toolkit.
Every recovery journey has its own rhythm. The type of surgery you’ve had, your overall health beforehand, and even how you personally respond to anaesthetic and medication, will all influence how you feel in the days and weeks that follow your procedure.
But while the details may differ, everyone’s basic nutritional needs in the early stages of healing are remarkably similar — especially in those first few days after surgery.
With that in mind, here you’ll find focused articles on key nutrients, digestion, inflammation, immune support, meal planning, and simple strategies to make eating well feel manageable when your energy is low. New tools and seasonal ideas appear here regularly.
Many of these ideas are explored in greater depth in my new book Heal Better, Heal Faster — available 3 August 2026 — where I walk through the nutritional foundations of recovery step by step.
Start here if…
Three stages, three guides.
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You’re preparing for surgery.
Building your nutrient reserves, optimising your digestion, and preparing simple freezer-friendly meals for the days ahead.
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You’re in the first few days after surgery.
How to make sure you’re getting enough protein, staying well hydrated, and supporting your gut microbiome while your body works hard to repair.
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You’re recovering at home.
Rebuilding your strength, and gradually expanding your meals as your appetite returns.
Looking for more?
An evolving collection.
Alongside the toolkit, I share easy recipes, strategies to help you eat more real food, and links to emerging research. This is where I dive a little deeper into how important good nutrition is — not just to surgical recovery, but also to maintaining long-term health, energy and strength.