2022-11-06, Sunday - Energy 25% / Sleep 85% / Feeling 80%-ish
ToDo:
5’ Worry time, 5’ plan time, 1-2h me time. 
/ 
15’ max. without sleeping.
Try keeping eyes open as long as possible .
Stop sitting on hard surfaces.
Back exercises evening and short at night.
Set alarm to limit longer night breaks. (longest break 35’, but should still have set an alarm first.)
Find if/how palpitation acupressure works.()
Use eye mask & dark room more if I’m late.
Need to roll out my mat at least twice a day to make sure I remember enough back exercises.
Xylit powder after meals for teeth!
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10%, stiff 10%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (10%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 7h58, up 6x (1h18), deep for 6h 🧐 ➔ Feeling 80% well, Ache 1 of 7 ✅, getting up: 80%/1 ✅. Nostrils 0% stuffy 100% of the night, praps airing less, more HWB.
A3 teeth ?cold shower ?p0 Sleep 00:40- Why not 21:00? Introductory post on vaccine thread. But at least now I’m dead knackered.
ear plugs?
Memos: Lower Back: Back exercises in short stints, 6 free/chair, twist-stretched. backstretching. Yoga & hanging. massager.
2:00 5’ 80%/1/10% p0 st1 sip fw1’ deep air A4
3:30 35’ 80%/1/10% p0 st1 sip fw30’ deep air HWB. Psyllium. - teeth OK? Yes, I think so, but stomach worse rather than better. And fw was a waste of time, whilst it got some thoughts down, it brought my tension ever soslightly up, which is enough to stop me from being able to sleep. FORGOT ALARM!
4:40 5’ 80%/1/10% p0 st1 sip fw1’ doze Try YoNi first, then FCS if nec.
6:47 5’ 80%/1/10% p0 st1 sip fw1’ deep FCS wasn’t nec. HWB#3
8:31 15’ 80%/1/10% p0 st1 sip fw5’ deep psyllium#2, bit stomach unrest like #1, but OK. Firm stools, so more liquid than 1cm for one or half a spoon will be OK. Eyemask, plugs… thinking a bit about the post answering my ‘plight’. ->A’sYoNi15’
9:31 13’ 80%/1/10% p0 st1 sip fw2’ doze Main fuse had blown. ->A’sYoNi
-9:56 10:00 B1-4 5’ in sun (stools firm at 8:30)
Sum: 9h56-40-(5+35+5+5+15+13=)78 = 9h16-1h18= 7h58, up 6x (1h18), deep for 6h
ACTIVITIES (aim: 40% energy) ➔ ACHE: 5:0 (only stopped to be on the safe side) ➔ 80%/2 , no music, evening service nauseated me cos of hearing about the conditions in an African juvenile prison, so I left during that talk, after a few nice songs.
ACTIONS ➔ PAINS: except: neck , GI , esophagus , jaw x5’’ , pee pain: 0xp1-2
MCAS/HIT-Symptoms/Triggers/Treatments:
Touch: Covid: Weather: Indoors Outdoors .
Treatments
Docs:
Online course ACT (acceptance and commitment therapy) starting Oct 24th.
RSM Webinar on fatigue on Oct 25th.
Chinese Acupuncturist - Session #32 on 4th., after 14 days But energy still down to 15% most of this week.
Session #33 indefinite.
Alternative health practitioner: appt. on Dec 6th, doubt she’ll be able to help. But doesn’t matter, cos I can learn, understand and remember just by explaining to her. And it’ll be fun getting her confused. 
3rd jab on Nov 7th… 
SELF-PHYSIO (click for details): 1h41
airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 2x2’, HWB 3x3’, breath exercises 5x1’, Y. Nidra 30’, massage gun 1x3’, plantar/calf stretch 3x1’, acupressure 3x1’, palpate 0’, belly 0’, back 10’, !!aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’, sun 3x5’.
Combine: next?
hunchback-pillow 20’, neck 1+ 1x1’, neck 2 0x1’, workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.
Supps Nov 4th (42 supps): Supp costs:~340€/m (Nov 4th). CHANGED: Trying psyllium at night from Nov 5th on, may need to switch to a pure form cos of my teeth. +Cu again for 8 weeks from Nov 4th, cos - in August, forgotten October, needed to counteract ++vit.C. "A1" is now (since Nov 2nd) just sleep stuff except acids, and earlier, at 19:00 or 18:00: Magn. malate & threonate, luteolin and passiflora. Got quercetin and feverfew again today, Nov 4th, after about a week - praps energy going down was that? Ordered Levagen+-PEA now, cos seems 1.75 more bioavailable. Ordering luteolin in 1-2 weeks. Increased B3/Niacin/nicotinic acid powder from Nov 1st on to 0.5, 0.5, 0.4g (evening less), now +0.1. Nov 4th: Results of B1, 2, 3 and 6 not there yet, probably get them on Monday (7th), whilst B12 is sky high, so I can space the B12-jabs out for months again. New idea: Creatine. Praps trying ATP again, encapsulated, since my phosphate is deficient. PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, mum, NAC 1*.5g, Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Nov 4th (41 supps, all new and re-visited ones now counted): ALA .2g, alpha-GPC 1x150mg, apigenin 1x50mg, B2 400mg, B3/Nia 2x500+400mg, B12 1x5mg/4m, C 2x2x.5g, Cr 8x0.6g, Cu 2mg, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2x.2g (+43mg vit. C), eleuthero 2, Fev .4g (+.2g MSM), Fis: 1x196mg. Ga: now 3x0.3g+2x.6g=2.1g, Gi 3x168mg, Glutamin: down to 0.6g, Glutathione 2x250mg, Hon (2%)x2x.4g=16mg, huperzia 1x0.2mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, Mag threo “0.6g”, monk’s fruit 0.1g, myo-inositol 1x1g/1!d, NADH 0x, olive leaf extract 2x.75, P5P 0x27mg, PEA 1x0.4g Pf 3x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) 1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Rutin: 1x522. Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Oct 3rd
EARLIER!
/19:30 Added a 0.25 GABA at
19:30-20:00 “16:15” preparing pills
/19:40-19:50 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
5’ empty = praps-worry time.
/19:50 “18:30” myo-inositol (try → every evenings) + teeth
?20:30 “19:30” A2 PF#2, 1x300mg GABA Cr#1+2, 0-1P5P, Qc#1. Meal: 1PQQ, 5ml Ω3 & 1xHon. CoQ10 (oil). 400mg B2 (draxe) also for sore throat (lifescience)) monk’s fruit. Cu with amino acids (to counteract high dose vit. C)
Meal 20:05-20:30
?22:00 21:30 “20:30” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
?23:00 22:00 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 0 Rupafin.
?24:00 “23:00” A4 300mg GABA + teeth
//3 + 5 Psyllium.
10:20 09: B1-4 ’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal 5’ in sun 10:50-11:10 Teeth
/11:20 5’ in sun C1-4 “MEAL!” 3!Cr#2 .6GABA#4, gink#1, 0 Zn, mag gly, pine bark#1. 2x.5gC#1 (0 NAC)+PEA + Rutin + vit.D3 1/wk. + 1x alpha-GPC. (C1:)400mg, vit.B2 (actually 100mg for 2 weeks, then 50mg, but I haven’t got much…). 2x eleuthero. 1x hup. OlivLeaf#1
/11:20 “after muesli” C5 glutathion
15:00 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
16:20 “14:00” 0 Meal ’ in sun
16:45 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
16:45 “after lunch” D3+ glutathion
0 “16:15” teeth
19:50 “16:15” preparing pills
19:30 no sun D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
eve:
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c. 2022-04-10, last: 2022-10-25?)
The day's 16 supp-compartments (10', plus 5' making capsules), Nov 4th
Pf: 1A1+1A2+1A3, alpha GPC:C2. B3f-f: C3,D3. B3f: A2,C3,D3. C:2C3+2D3 8Cr: 2A1+3C1+3D2, Ell: D1(ex-C4)+D4. 4-5xGa: a2,a3,a4,C1,D2, Gi: C2,D1 (ex-C4),D3 Glutamin: A3 (0c1) Glutathione: “C5”, “D3+” (after meal). Hon:A2.A3. Oliv leaf extr:C1D2. pine:C1D2. Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: A1: 2x mag mal, Luteolin. mag threo. A2: 1xCu (separate from P5!)+0P5+1xQ1 (->ubiquinone <150mg/d! atm ubiquinol). B1:Fis.B2: ALA+2NADH B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C1: 2x alpha GPC. eleuthero. huperzia. C2:0Zn 2Gly C3:PEA+Ru+vitB2, (A2:Ω/Pq:meal, A3: apigenin) DAO before risky meals? monk’s fruit usually evenings. D3 1x/wk. myo-inositol 1x/2d.
(A2:0Se), (0NAC: A3, B1,C1,C3,D2)
Development
‘Research’ today: No.
Lessons in self-care #471 Stopping TT after 5 games commendable.
Reasons to be cheerful #487 Tallying 30+ blossoms on the balcony now.
Reasons to be cheerful #488 A few good active days now…
- My food apparently minus broccoli…
- 1st Jab-sfx-summary, last edit: Feb 7th.
- My blog references, e.g. abbreviations, supp chart/overview
- My “How to symptom track & trigger hunt”
- Next up…: Summaries