2022-11-10, Thursday - Energy 15% / Sleep 85% / Feeling 80%-ish (but nausea and shakiness if I move faster than very slow or too long since the jab.)
Successes:
Pulling my day forward with Huberman’s sleep tricks is working.
Energy and analyzing and combating each symptom is working so far.
Short workout by using the 7’ workout video, but in fastest speed.
Try Yoga Nidra if I’m not tired in the evenings.
Praps wind is due to mixing soy and dairy yogurt? (Today at 15:15)
Learnt:
Pull sleep forward using light before getting up, see below.
ToDo:
5’ Worry time, 5’ plan time, 1-2h me time. 
Not enough me time may have made me less tired.
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.()
Find if/how palpitation acupressure works.()
Use eye mask & dark room more if I’m late.
Roll out mat 2xd for back exercises.
Xylit powder after meals for teeth!
Teeth every time I’m in the bathroom, except 1h after meals
Keep eyes closed while moving to reduce nausea
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 (85%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (20%), depression 0
Triggers & resulting Symptoms
Jab#3 2022-11-07 at 12:00. Symptoms…
Frontal sinus for an hour after getting up. Nux at night, I think at 4, and less/hardly any nausea, but still stomach/gut. Continued like that, closing eyes is improving nausea so I can do/move more, eating too, drinking almond milk isn’t.
SLEEP (click for details): 7h24, up 4x (48'), mostly deep. Getting up early to pull it all backwards. 🧐✅ ➔ Feeling 90-80% well, Ache 1 of 7 ✅, getting up: 80%/1 ✅. Nostrils 10% stuffy 20% of the night.
A3 teeth A4 cold shower p0 Sleep 0:45- Why not 21:00? Not tired! Discovered the antihistamine pill at 0:30, which I’d planned on taking at 21:30… LBU better now. Skin itching & burning more than usual after the cold shower, probably histamine. HWB#1
ear plugs?
Memos: Lower Back: Back exercises in short stints5, 6 free/chair/, twist-stretched5. backstretching5. Yoga20 & hanging2. massager6.
3:10 5’ 90%/1/10% p0 st1 sip fw1’ deep air
4:05 8’ 90%/1/10% p0 st1 nux! fw1’ deep air sinuses/nostrils (hard)
5:35 15’ 90%/1/10% p0 st1 sip fw4’ deep air sinuses/nostrils (hard) HWB#2 leucos:umcka
7:10 20’ 70%/1/10% p0 st1 sip fw15’ deep air frontalsinus/headache ear plugs
-8:57 B1-4 ’ in sun, stools firm?
Sum: 8h57-45-(5+8+15+20=)48 = 8h12-48 = 7h24, up 4x (48’), mostly deep. Getting up early to pull it all backwards.
ACTIVITIES (aim: 40% energy) ➔ ACHE: Rest, but also some housework, very carefully, but not too short, kids 10’, cycling 2x5’, shops 2x5’, cycling 3x5’ ➔ 80%/1
ACTIONS ➔ PAINS: except: neck , GI: 9:05 stinky wind praps confirming gut involvement in jab-sfx - unless that’s food carelessless, like mixing soy and dairy yogurt. , esophagus , jaw x5’’ , pee pain: 0xp1-2
MCAS/HIT-Symptoms/Triggers/Treatments: Antihistamine evening before the vaccine and now daily, forgot it tonight and couldn’t sleep, but still only a jab-sfx of one stinky wind and slight frontal sinus pain when getting up (early). Is energy OK cos of the antihistamine after all?
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 Energy the last 2 weeks was 25% this and last weekend, but 15% Tues-Fri 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): 101'
airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 3x1’, teeth 3x2’, HWB 2x3’, breath exercises 3x1’, Y. Nidra 10’, massage gun 2x3’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 2’, belly 5’, back 15’, !!aloe vera 0x1’, twist-stretch 5x1’, yoga/stretching 10x1’, sun 1x5’. workout 2’.
Combine: next?
hunchback-pillow 20’, neck 1+ 1x1’, neck 2 0x1’, 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: Fisetin and Olive Leaf Extract have run out Nov 7th, not sure if I'll be able to see if it makes a difference cos of jab#3. 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!
/ Added a 0.25 GABA?
/19:30 “16:15” preparing pills
/19:05 A1 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
5’ empty = praps-worry time.
/19:05 “18:30” myo-inositol (try → every evenings) + teeth
/20:30 A2 “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 -20:30 ’ +xylit
/21:10 “20:30” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
/21:35 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 0 Rupafin.
/21:50 teeth
/0:25 “23:00” A4 300mg GABA
0 Psyllium.
09:05 B1-4 5’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
/9:10 back
/9:33 Teeth. Meal 15’ in sun 9:35-10:00
/10:00 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
/10:00 “after muesli” C5 glutathion +xylit
/12:50 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
14:25-15:20 “14:00” 0 Meal ’ in sun
/15:25 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/15:25 “after lunch” D3+: glutathion 15:30 +xylit
/17:15 nux
/17:45 18: D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
/19:20 “16:15” teeth
Bit by bit “16:15” preparing pills
/18:50 A1 “18:00”
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:
More light before waking up, less in the evening phase advances our inner clock, says - again - Huberman, this is a 10’ excerpt:
This is helpful at the moment, as I’ve been trying to get sleep earlier and deeper and have been wide awake in the evening, with not too much problems getting up.
Another good idea in it is to do Yoga Nidra instead of napping when energy goes down after lunch. I do occasionally wonder if I should nap if I’m a bit tired then due praps to less sleep at night.
Under the full video of this (Master Your Sleep & Be More Alert When Awake | Huberman Lab Podcast #2 - YouTube) his favourite 35’ Yoga Nidra clip (calm male neutral-US voice = Liam Gillen) is
I AM Yoga Nidra™ led by Liam Gillen - YouTube
Lessons in self-care #475 Looking very carefully at all symptoms.
Reasons to be cheerful #492 Managed a lot in specks.
Reasons to be cheerful #493 ToDo-app is brilliant for re-structuring my day, earlier etc.!
- 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