Supplement Plan
ChatGPT
Recovery Plan
4-Week Post-Gallbladder Surgery

by Baldur Benediktsson

IMPORTANT NOTES

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Portion & Calorie Guidance
These calorie estimates are based on moderate portions appropriate for recovery; adjust according to your specific needs and activity level.
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Supplement Protocol
Take digestive enzymes and ox bile as prescribed with each meal.
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Personalized Progression
Progress at your own pace; remain at an earlier week's plan if needed.
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Mindful Eating
Eat slowly and chew thoroughly - aim for 20-30 chews per bite. Stop eating immediately if you experience nausea, pain, or discomfort.
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Portion Management
Gradually increase portion sizes as your appetite and tolerance improve.
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Hydration
Include extra water between meals - aim for 2.5-3 liters daily.
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Food Introduction
When introducing new foods, try one at a time to identify any problematic items.

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Special Implementation Notes
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Introducing New Supplements
Always introduce one new supplement at a time with at least 2 days between additions to identify any individual reactions
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Essential Supplements
Digestive enzymes and ox bile are non-negotiable during early recovery - these are essential for proper digestion without a gallbladder
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Hydration Protocol
Hydration support: Take supplements with at least 8oz of water, except those specified to be taken with food
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Managing Discomfort
If any digestive discomfort occurs after adding a supplement, discontinue that supplement and try reintroducing at half dose after symptoms resolve
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Timing Considerations
Nutrient timing: Fat-soluble vitamins (A, D, E, K) should always be taken with your fattiest meal of the day
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Prioritization
Cognitive support supplements can be delayed if digestive healing needs more time - prioritize digestive health first
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L-Tyrosine Usage
For L-Tyrosine: If sleep is disturbed, ensure it's taken early in the morning only
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Long-term Strategy
Cycling recommendation: After full implementation, consider cycling Rhodiola (6 weeks on, 2 weeks off) to prevent adaptation
POSSIBLE SIDE EFFECTS AND MANAGEMENT

Common Symptoms to Monitor

Symptom What It May Indicate What To Do Diarrhea Fat malabsorption, bile acid irritation Reduce fat intake temporarily; ensure taking bile supplements; increase soluble fiber; stay hydrated Abdominal Pain Digestive distress, potential complication Mild: Rest, clear liquids only; Severe: Contact your surgeon Nausea Food intolerance, eating too quickly Pause eating; take small sips of water; try ginger tea; eat more slowly next meal Gas and Bloating Eating too quickly or too much Smaller meals; avoid gas-producing foods (beans, carbonated drinks); walk after eating Pale, Floating Stools Fat malabsorption Ensure taking ox bile supplements; reduce fat intake temporarily Reflux or Heartburn Digestive changes, eating too quickly Eat smaller portions; don't lie down after eating; avoid acidic foods any questions? Ask our AI assistants Claude ChatGPT

When to Seek Medical Attention

Contact your healthcare provider immediately if you experience any of these symptoms: Severe Abdominal Pain Especially when accompanied by fever Jaundice Yellowing of skin or eyes Persistent Vomiting Inability to keep food or liquids down for 24+ hours Clay-Colored Stools Changes in stool appearance Significant Weight Loss Unintended and noticeable Incision Site Problems Signs of infection including redness, discharge, or increasing pain any questions? Ask our AI assistants Claude ChatGPT

SUPPLEMENT IMPLEMENTATION SCHEDULE

Week 1: Essential Digestive & Nutritional Support

Supplement Dosage Timing Purpose Digestive Enzymes 1-2 capsules With first bite of each meal Support digestion without gallbladder Vitamin D3 5,000 IU Morning with breakfast Support immune function and healing Vitamin K2 (MK-7) 150-200 mcg Morning with breakfast Work synergistically with D3, support healing B-Complex 1 capsule Morning with breakfast Support energy production during healing Magnesium Glycinate 200 mg Evening Support digestive comfort and sleep Probiotics 50+ billion CFU Morning, empty stomach Restore gut microbiome after surgery

Week 2: Introduce Key Support Nutrients

Continue all Week 1 supplements Supplement Dosage Timing Purpose L-Glutamine 5 g Morning & Evening, empty stomach Support intestinal lining repair Milk Thistle 150 mg With lunch Support liver function Omega-3 (High EPA) 1,000 mg With breakfast Anti-inflammatory support, start lower dose Zinc Picolinate 15 mg With dinner Support tissue healing and immune function L-Theanine 200 mg Midday Support stress reduction during recovery

Week 3: Add Cognitive Support

Supplement Dosage Timing Purpose Magnesium Glycinate Increase to 400 mg Evening Increase for optimal support Omega-3 (High EPA) Increase to 1,500 mg Split between breakfast and dinner Increase as fat tolerance improves Lion's Mane Extract 500 mg Morning Begin cognitive support, half dose Rhodiola Rosea 200 mg Midday Begin adaptogenic support, half dose Vitamin A (Retinol) 2,500 IU Morning with breakfast Support tissue healing and immune function Vitamin E (Mixed Tocopherols) 200 IU Morning with breakfast Antioxidant support

Week 4: Complete Protocol Implementation

Continue all previous supplements Supplement Dosage Timing Purpose Lion's Mane Extract Increase to 1,000 mg Morning Full dose for cognitive support Rhodiola Rosea Increase to 400 mg Midday Full dose for adaptogenic support L-Tyrosine 500 mg Morning, empty stomach Support energy and focus Citicoline (CDP-Choline) 250 mg Morning Support brain function and recovery Phosphatidylserine 100 mg Midday Support cognitive function

COMPLETE MEAL PLAN

WEEK 1: MINIMAL FAT INTRODUCTION

(20-25g fat daily) Breakfast 350-400 Calories 5g Fat 55g Carbohydrates 25g Protein 8g Fiber Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Weetabix 2 biscuits (38g) 130 0.5 29 4 4 Non-fat milk 200ml 70 0 10 7 0 Mixed berries 100g 50 0.5 12 1 4 Egg whites 3 whites (100g) 50 0 1 11 0 TOTAL 300 1 52 23 8 Mid-Morning 170 calories | 0g fat | 25g carbs | 15g protein | 3g fiber Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Non-fat Greek yogurt 175g 100 0 6 15 0 Banana 1 medium (120g) 70 0 19 0 3 TOTAL 170 0 25 15 3 Lunch (350 calories | 3g fat | 40g carbs | 30g protein | 2g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Poached chicken breast 100g 165 3 0 31 0 White rice, cooked 150g 130 0 29 3 0 Steamed carrots 100g 35 0 8 1 2 TOTAL 330 3 37 35 2 Afternoon Snack (100 calories | 0g fat | 20g carbs | 5g protein | 4g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Apple slices 150g 80 0 20 0 4 Non-fat cottage cheese 30g 20 0 1 5 0 TOTAL 100 0 21 5 4 Dinner (330 calories | 11g fat | 30g carbs | 28g protein | 5g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Arctic char or salmon 70g 140 7 0 20 0 Sweet potato, baked 150g 130 0 30 2 4 Steamed spinach 100g 25 0.5 3 3 1 Lemon juice 5ml 1 0 0.3 0 0 TOTAL 296 7.5 33.3 25 5 Daily total ~1200 Calories 11.5g Fat 168g Carbs 103g Protein 22g Fiber

WEEK 2: GRADUAL FAT INCREASE (30-35g fat daily)

Breakfast (420 calories | 7.5g fat | 39g carbs | 18g protein | 4g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Weetabix 2 biscuits (38g) 130 0.5 29 4 4 1% milk 200ml 83 2 10 8 0 Soft boiled egg 1 large (50g) 70 5 0 6 0 TOTAL 283 7.5 39 18 4 Mid-Morning (150 calories | 2g fat | 15g carbs | 15g protein | 2g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Low-fat cottage cheese 150g 120 2 5 15 0 Pineapple chunks 100g 50 0 13 0.5 2 TOTAL 170 2 18 15.5 2 Lunch (380 calories | 6g fat | 40g carbs | 35g protein | 7g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Turkey breast 100g 170 3 0 34 0 Quinoa, cooked 150g 170 2.5 30 6 5 Roasted zucchini 150g 30 0.5 6 2 2 Olive oil 1 tsp (5ml) 40 4.5 0 0 0 TOTAL 410 10.5 36 42 7 Afternoon Snack (200 calories | 0.5g fat | 35g carbs | 2.5g protein | 6g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Spinach 30g 7 0 1 1 1 Banana 1 medium (120g) 105 0 27 1 3 Mixed berries 50g 30 0.5 7 0.5 2 TOTAL 142 0.5 35 2.5 6 Dinner (380 calories | 13g fat | 30g carbs | 32g protein | 6g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Arctic char or salmon 90g 180 10 0 22 0 Brown rice 100g 110 1 23 2.5 2 Steamed broccoli 150g 50 0.5 10 4 4 Lemon juice and herbs - 10 0 2 0 0 TOTAL 350 11.5 35 28.5 6 Daily Totals ~1355 calories 32g fat 167g carbs 106.5g Protein 25g Fiber

WEEK 3: MODERATE FAT (40-45g fat daily)

Breakfast (400 calories | 12g fat | 50g carbs | 15g protein | 11g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Weetabix biscuits 2 biscuits (38g) 130 0.5 29 4 4 2% milk 200ml 100 4 10 8 0 Blueberries 100g 60 0.5 14 1 3 Ground flaxseed 1 tbsp (10g) 50 4 3 2 3 TOTAL 340 9 56 15 10 Lunch (400 calories | 15g fat | 40g carbs | 35g protein | 8g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Chicken and vegetable soup 300ml 200 6 15 25 3 Quinoa crackers 6 crackers (30g) 120 2 20 3 2 Avocado ¼ (50g) 80 7 4 1 3 TOTAL 400 15 39 29 8 Afternoon Snack (200 calories | 8g fat | 25g carbs | 5g protein | 5g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Apple 1 medium (150g) 80 0 20 0 4 Almond butter 1 tbsp (15g) 95 8 3 3 1 TOTAL 175 8 23 3 5 Dinner (410 calories | 12.5g fat | 35g carbs | 40g protein | 7g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Arctic char or salmon 100g 200 12 0 22 0 Sweet potato, baked 150g 130 0 30 2 4 Green beans 150g 45 0 10 2 3 TOTAL 415 12.5 40 26 7 Daily Totals ~1300 calories 44.5g fat 158g carbs 73g protein 30g fiber

WEEK 4: EXPANDED NUTRITION (45-55g fat daily)

Breakfast Option 1 (400 calories | 15g fat | 50g carbs | 15g protein | 13g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Weetabix biscuits 2 biscuits (38g) 130 0.5 29 4 4 2% milk 200ml 100 4 10 8 0 Honey 1 tbsp (21g) 60 0 17 0 0 Ground flaxseed 2 tbsp (20g) 100 8 6 4 6 TOTAL 390 12.5 62 16 10 Breakfast Option 2 (350 calories | 18g fat | 5g carbs | 30g protein | 4g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Whole eggs 2 large (100g) 140 10 0 12 0 Spinach 100g 23 0 4 3 2 Tomatoes 100g 20 0 4 1 1 Olive oil 2 tsp (10ml) 80 9 0 0 0 TOTAL 263 19 8 16 3 Lunch (450 calories | 12g fat | 50g carbs | 30g protein | 10g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Turkey breast 100g 170 3 0 34 0 Whole grain wrap 1 medium 130 3 22 4 5 Mixed vegetables 100g 25 0 5 1 3 Hummus 1 tbsp (30g) 70 6 8 2 2 TOTAL 395 12 35 41 10 Afternoon Snack (150 calories | 5g fat | 6g carbs | 18g protein | 3g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) 2% cottage cheese 150g 120 5 6 18 0 Cucumber slices 100g 15 0 3 1 1 Cherry tomatoes 100g 20 0 4 1 2 TOTAL 155 5 13 20 3 Dinner (500 calories | 20g fat | 40g carbs | 40g protein | 10g fiber) Food Item Amount Calories Fat (g) Carbs (g) Protein (g) Fiber (g) Chicken thighs, skinless 120g 210 10 0 28 0 Quinoa 100g 120 2 21 4 5 Roasted mixed vegetables 200g 70 0 15 3 5 Olive oil 2 tsp (10ml) 80 9 0 0 0 TOTAL 480 21 36 35 10 Daily Totals ~1455 calories 53.5g fat 150g carbs 120g protein 31g fiber

SUGGESTED REPLACEMENTS FOR VARIETY

Protein Options

Salmon/Arctic char Rainbow trout, mackerel (small portion), sardines (small portion) Chicken breast Turkey breast, very lean pork tenderloin, tofu Turkey Chicken, rabbit, lean bison Eggs Egg whites with one yolk, tofu scramble Greek yogurt Skyr, low-fat kefir, soy yogurt Cottage cheese Ricotta (low-fat), quark, plain Greek yogurt

Carbohydrate Options

Weetabix Shredded wheat, puffed rice cereal, plain oatmeal White rice Jasmine rice, basmati rice, well-cooked barley (week 2 onward) Brown rice Quinoa, bulgur, farro, buckwheat Sweet potato Butternut squash, acorn squash, pumpkin, rutabaga Whole grain wrap Corn tortilla, brown rice cake, lettuce wrap

Fruit & Vegetable Options

Berries Peaches, kiwi, papaya, melons Banana Mango, pear, apple sauce Apple Pear, peach, nectarine, plum Spinach Kale, chard, collard greens, arugula Carrots Beets, parsnips, turnips Broccoli Cauliflower, Brussels sprouts, asparagus Zucchini Yellow squash, patty pan squash, eggplant Green beans Snow peas, snap peas, young asparagus

Fat Sources (carefully measured)

Avocado Olives, tahini, sunflower seeds, pumpkin seeds Olive oil Avocado oil, walnut oil, flaxseed oil Almond butter Cashew butter, sunflower seed butter, tahini MCT oil Coconut oil (small amount), ghee (small amount in later weeks)