2022-11-16, Wednesday - Energy 20% / Sleep 70% / Feeling 70-80%-ish (nausea same, shakiness better. The burning is down, but cold type & stomach symptoms up. Jab-sfx still a lot better than expected, esp. energy.)
Successes:
6 games of table tennis, as effortlessly as possible.
Found out how to get my notes & memo apps to self-organize even better.
“How Are You?” points to the core of our existence, no wonder if we are different that it triggers loads of thoughts and emotions at the same time.
Learnt:
Found an old note that 5-HTP can make you awake more, before it helps sleep - that’s another thing to note in case I try specks again.
New Habits: 
(15th: 3 less, changed several, 1 more, added marks)
5’ Worry time 
, 5’ plan time , 1-2h me time.
Back: More exercises , hanging , massager.
Roll out mat 2x/d for back exercises. ()()
Teeth every bathroom time, 1h after meals, 30’ from nux ()
Yoga Nidra if tired after lunch or not tired in evenings ()
Never “twist” torso while or after eating
Cold shower every time I get lower back unrest.
Stop psyllium at night ()
Calves: massager:white_check_mark:, heat(), stretches , squat , arnica
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 (20%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (80%), insomnia 3 (30%), fog 2 (10%), headache 0 (5%), GI 1 (60%), depression 0
Triggers & resulting Symptoms
[details=“JAB#3 (2022-11-07)/MCAS/histamine-Symptoms/Triggers/Treatments (click for details): “20%” altogether. Sinuses, paranasal and frontal with headache 15%, nausea 20%, white lips 0%, “ill ache” off and on 0%, sliding around indoors 0%, burning tongue %, nostril-‘cold’ 30% from 10:10 on.”]
Jab#3 2022-11-07 at 12:00 (H1 2nd gen. antihistamine 4h before it and every evening)
Increasing: GI problems, cold symptoms, cold. Keeping histamine down, so burning.
nausea: 0% → 10/20% off and on.
sinuses: 0% → (headache) (nostrils) Only cold symptoms from 10:10 on.
“skating”: 0%
white lips: 0%
eyes: 0%
specific Ill Ache: 0%
[/details]
[details=“SLEEP (click for details): 7h30, up 4x (1h16), deep 7h. ➔ Feeling 90-70% well, Ache 1 of 7 , getting up: 80%/1 . Nostrils 20% stuffy (& sinuses, headache, nauseous, stomach, whitelips70%) “20%” of the night. 1st regular challenge: not tired cos sleep supps too late cos of starting blog & thermometer too late cos of getting carried away with work & digital supp sorting. 2nd regular challenge: lower back unrest as soon as I lie down despite shower and finding what helps. 3rd regular challenge: nauseous stomach pain, praps worsened by psyllium. Not as challenging for sleep is the sinus burning etc..”]
alternating shower A4 P0 Sleep hang 0:40- Why not 21:00? Not tired, like all the other days. Sorted supp info. Mindfulness.
Memos: Lower Back: Back exercises in short stints, 6 free/chair, twist-stretched. backstretching. Yoga & hanging. massager.
2:05 4’ 90%/1/15% p0 st1 sip fw1’ deep teeth
6:00 10’ 70%/1/15% p0-1 st1 sip fw1’ deep air psyllium#1 nostrils20% HWB#2 Sinuses20% (headache20%) → nauseous20% stomach20% whitelips70% sore throat5% burning5% plugs. cream, gel… doze…
6:30 60’ 70%/1/15% p0 st1 sip fw1’ doze stomach100% → muesli a few mouthfuls. everything else down to 10%, except praps whitelips? More muesli and while I’m eating anyway it: 7:15 C1-4. A’sYoNi10’
7:56 2’ 90%/1/15% st1fw1’ doze → deep A’sYoNi10’
-9:26 : B1-4 ‘ in sun, stools firm?
Sum: 9h26-40-(4+10+60+2=)76 = 8h46-1h16 = 7h30, up 4x (1h16), deep 7h.
[/details]
ACTIVITIES (aim: 40% energy) ➔ ACHE: ➔ TT 3:3=6! (mate cheating using puddles ;-P) ➔ 80%/2 housework ➔ 70%/4 
ACTIONS ➔ PAINS: except GI: stomach burning 80% , esophagus , jaw x5’’ , pee pain: 0xp1-2 lower back unrest /
Touch: Covid: Weather: Indoors Outdoors , except “cold”-feeling 70%.
Treatments
Docs:
Online course ACT (acceptance and commitment therapy) starting Oct 24th, about 2h per week.
Chinese Acupuncturist - Session #32 on 4th., after 14 days Energy pretty stable at 20%, despite jab-nausea.
Session #33 indefinite. I don’t feel it has to be this week.
Alternative health practitioner: appt. on Dec 6th.
3rd jab on Nov 7th… 
SELF-PHYSIO (click for details): 2h02 (RR: )
white_check_mark: airing 3x2’, cold shower 0x(10’), warm shower 1x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 4x2’, HWB 4x3’, breath exercises 6x1’, Y. Nidra 20’, massage gun 4x3’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 0’, belly 2’, back 7’, !!aloe vera 0x1’, twist-stretch 6x1’, yoga/stretching 2x1’, sun 3x5’, hang 3x1’. hunchback-pillow 5’, wart 2x1.
RR:
Combine: next?
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 15th (42 supps): Supp costs:~359€/m. CHANGED (15th): 15th: Resuming olive leaf extract, starting Levagen+PEA, ordered TMG on 14th.15th: Special glutathione forms have not been proven better than the normal form, so re-ordered that. Nov 14th: Increasing B2 from 1x to 3x400, cos of the deficiency (max 1.5g)! if that doesn't work (cos of praps SIBO) use the normal riboflavin instead of the R-5-P=FMN-form. 14th: Increasing B3/Niacin/nicotinic acid powder to 0.8, 0.8, 0.6g (evening less). 14th: Need to remember A1 early. 7th: Check fisetin. 13th psyllium at night now in almond milk - praps better pure/organice?: what about pectin? 4th: +Cu for high dose vit. C again for 8 weeks from Nov 4th. 4th: Since quercetin & feverfew energy better. 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, NADH, Rib, Se, Sr, Zn.
REGULAR as of Nov 15th (42 supps, + olive leaf, B5, TMG): ALA .2g, alpha-GPC 1x150mg, apigenin 1x50mg, B2 3x400mg, B3/Nia 2x0.8+0.6g, B12 1x5mg/4m, C up to 3x2x.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: 0x196mg. Ga: back to 3x0.3g+2x.6g=2.1g, Gi 3x168mg, Glutamin: 0.6g, Glutathione 4x250mg, Hon (2%)x2x.4g=16mg, huperzia 1x0.2mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, Mag threo 50g, monk’s fruit 0.1g, myo-inositol 1x1g/1!d, olive leaf extract 0-(1)x.75, P5P 0x27mg, Levagen±PEA 1x0.4g, Ps (Pe?), 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 Nov 14th
0 EARLIER!
20:00… “16:15” preparing pills
/20:00 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
5’ empty = praps-worry time.
/20:00 “18:30” myo-inositol (try → every evenings) + teeth
/20:50 “19:30” A2 PF#2, 1x300mg GABA Cr#1+2, 0(-1)P5P, Qc#1. Meal: 1PQQ, 5ml Ω3 & 1xHon. CoQ10 (oil). 500mg B2#1 (draxe) also for sore throat (lifescience)) monk’s fruit. Cu with amino acids (to counteract high dose vit. C)
/Meal 20:15 ’ +xylit. Back exercises. Soak seeds.
/21:20 “20:30” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
/22:10 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 1 Rupafin.
? “23:00” A4 300mg GABA + teeth
1 Psyllium.
/10:15 B1-4 5’ overcast “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 0(-2)xNADH.+Rut. Back exercises. Soak seeds.
temp
Teeth.
/6:45 Meal 0’ in sun
10:00’ 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 500mg B2#2. 2x eleuthero. 1x hup. 0(-1)OlivLeaf#1
0 “after muesli” C5 2xglutathion
0 xylit
0 teeth
/12:00 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/13:00 gastritol instead of nux
/15:15 “14:00” 0 Meal 10’ in sun
/16:20 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 0(-1)OlivLeaf#2, pine#2. B2#3 cos of severe deficiency.
/16:30 “after lunch” D3+ 2x glutathion
/16:30 xylit.
/18:15 “16:15” teeth
->18:30… “16:15” preparing pills, blog
->19:20 “16:15” nux
/18:30 A1 “18:00”
/18:45 D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
/18:50 umckaloabo
/19:35 15’- myo-inositol
19:50 Eat
A2 + apigenin
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 15th
Pf: 1A1+1A2+1A3, alpha GPC:C2. B3: 0,8A2,0,8C3,0,6D3. C:2A2+2C3+2D3 8Cr: 2A2+3C1+3D2, Ell: D0+D4. 4-5xGa: a2,a3,a4,C1,D2, Gi: C2,D0,D3 Glutamin: A3 (0c1) Glutathione: “C5”, “D3+” (after meal). Hon:A2.A3. Oliv leaf extr:C1D2. pine:C1D2. Qc: A1.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: A1: 2x mag mal, Luteolin. mag threo. myo-inositol (15’ before meal 1x/(2)d) A2: 1xCu (separate from P5!)+0P5+1xQ1 (->ubiquinone <150mg/d! atm ubiquinol). (A2:Ω/Pq:meal, A3: apigenin) B1:0Fis.B2: ALA. B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C1: 2x alpha GPC. eleuthero. huperzia. C2:0Zn 2Gly C3:PEA+Ru+vitB2, DAO before risky meals? monk’s fruit usually evenings. D3 1x/wk.
(A2:0Se), (0NAC: A3, B1,C1,C3,D2)
Development
‘Research’ today: Bits’n’bobs when interesting supp notes come up out of the archives.
ToDo: RSM Webinar on fibro on Oct 10th, on fatigue on Oct 25th, on lipids Nov 15th - still need to get round to that and the MCAS summit before that.
Lessons in self-care #481 Using notes better to organise even better.
Reasons to be cheerful #509 Magpie & pidgeon let me come near.
- 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