2022-11-17, Thursday - Energy 20% / Sleep 90% / Feeling 80%-ish (nausea same, shakiness better, sleep stably better.)
We were listening and talking to a friend who’d come round for lunch etc. and suddenly I realized my energy was completely drained (after 55’), and both she and my wife said my face had gone yellow-green about 5 minutes before…
Successes:
Seems it’s better to put the bulk of my research into my notes on my laptop ordered by topic, since it’s getting “lost” here on my blog, hard to find. I was actually hoping people might get interested and then I’d make more reference posts like I used to, but there doesn’t seem to be much need of anyone else.
Torso twisting is worse for my esophagus, but doing it less is worse for my lower back…: Need to find ways to twist without worsening my back.
Learnt: 
5-HTP can make you wake up before it helps sleep (old note).
New Habits: 
(17th: one more)
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. ()
Replacing apple psyllium with pure psyllium at night next.
Calves: massager(, heat(), stretches(), squat , arnica ()
Reduce chocolate cos of histamine
twist without worsening my back side ()
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 10 of 12: Fatigue 3 (80%), insomnia 3 (10%), fog 2 (10%), headache 1 (20%), GI 1 (10%), depression 0
Triggers & resulting Symptoms
JAB#3 (2022-11-07)/MCAS/histamine-Symptoms/Triggers/Treatments (click for details): "20%" altogether. Sinuses, paranasal and frontal with headache 0%, nausea 0%, white lips 10-30% face 20-50%, "ill ache" off and on 0%, sliding around indoors 0-20%. burning tongue 0%, nostril-'cold' 20%, finishing after about 24-36h
Jab#3 2022-11-07 at 12:00 (H1 2nd gen. antihistamine 4h before it and every evening)
Increasing: 0%
nausea: 0-10%
sinuses: 10% → (headache0%) (nostrils 20-0%)
“skating”: 0%-20%
white lips: 30% at 11:30, 20% at 19:05
eyes: 40% (rings) at 11:30. Green-yellow face at 15:00 for a few hours, bit white at 19:05
specific Ill Ache: 0%
SLEEP (click for details): 8h22, up 4x (28'), deep 8h! ✅ ➔ Feeling 80% well, Ache 1 of 7 ✅, getting up: 80%/1 ✅. Nostrils 15% stuffy 90% of the night. Strangely didn't need to drink much for stomach, which confirms that yesterday's stomache ache came from psyllium, also not cos of dry mouth! Which meant less peeing. But not drinking enough brought on a headache20% by 8.
alternating shower P0? Sleep 0:05- Why not 21:00? “Not too early…”-feeling, and not tired. Long johns all night, but hoodie first part till about 5, then again at 8.
Memos: Lower Back: short exercises, twist-stretched, yoga & hanging. massager.
teeth?
1:20 5’ 80%/1/15% p0 st1 sip fw1’ deep nostrils15% nauseous0% HWB#? doubled clothes Sinuses15% plugs (headache5%) (sore throat10%) (stools firm%)
2:55 5’ 80%/1/15% p0 st1 sip fw1’ deep A4 nostrils15%, rest 5-10% HWB#2
4:55 8’ 80%/1/15% p0 st1 sip fw1’ deep nostrils15% rest5% back exercises3’
8:00 10’ 90%/1/15% p0 st1 sip fw1’ deep air B1-4 sinuses10%, headache20% cos of drinking less and cold? Hoodie back on plugs (headache5%) (sore throat0%)
-8:55 (dozing) notrils15% hardly nauseous (stools firm?%)
Sum: 8h55-5-(5+5+8+10=)28’ = 8h50-28 = 8h22, up 4x (28’), deep 8h!
ACTIVITIES (aim: 40% energy) ➔ ACHE: ‘resting’ with laptop, phoning family, mailing for work ➔ 80%/1 ➔ TT : ➔ %/ 
➔ 0%/
ACTIONS ➔ PAINS: except GI , esophagus: 21:00 severe (learnt to regurgitate just using throat/esophagus itself; pressing stomach in and up as hard as I could didn’t help), jaw x5’’ , pee pain: 0xp1-2 lower back unrest, radiating
Touch: Covid: Weather: Indoors Outdoors . Warmer clothing, HWB, doubled clothing at night. Need new thick socks.
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 still pretty stable at 20%, despite jab-nausea…”
Session #33 indefinite.
Alternative health practitioner: appt. on Dec 6th.
3rd jab on Nov 7th… 
SELF-PHYSIO (click for details): 91' (RR: 0) Really need even more back exercise.
white_check_mark: airing 1x2’, cold shower 0x(10’), alternating shower 1x(10’), cream/oil fc/ey/hd/ft 0x1’, teeth 2x2’, HWB 3x3’, breath exercises 6x1’, Y. Nidra 0’, massage gun 3x3’, plantar/calf stretch 17x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 1x1’, twist-stretch 5x1’, yoga/stretching x1’, sun x5’, hang 6x1’. hunchback-pillow 10’, wart 1x1. 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): Nov 17th/18th: Resuming olive leaf extract and normal reduced glutathione, starting TMG (in same amounts as B3), trying pure/organic psyllium at night now in almond milk: then pectin? 14th: Started Levagen+PEA. Nov 14th: Increased B2 from 1x to 3x400, cos of the deficiency (max 1.5g)! 14th: Increased B3/Niacin/nicotinic acid powder to 0.8, 0.8, 0.6g (evening less). 14th: Need to remember A1 early. 7th: Check fisetin. 4th: +Cu for high dose vit. C again for 8 weeks from Nov 4th. 4th: Energy better since restarting quercetin & feverfew. New idea: Creatine? ATP again, encapsulated, for phosphate?? 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
EARLIER!
+0.25 GABA?
18:30-19:30 “16:15” preparing pills
/18:30 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
5’ empty = praps-worry time.
/19:35 “18:30” myo-inositol (try → every evenings) + teeth
“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)
19:55- Meal 20: ’ +xylit. Back exercises. Soak seeds.
/21:00 oder 21:50? “20:30” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
/22:30 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 0 Rupafin.
/23:00 “23:00” A4 300mg GABA + teeth
0 Psyllium.
0 added 250mg GABA.
/8:00 B1-4 ’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 0(-2)xNADH.+Rut. Back exercises. Soak seeds.
0 Teeth
/9:10-10:00 Meal 0’ in sun
/10:05 5’ overcast 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
/10:15 “after muesli” C5 glutathion
/10:30 xylit
/11:00 nux
/11:30 teeth
/12:25 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/14:05 “14:00” 0 Meal ’ in sun
/15:00 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 0(-1)OlivLeaf#2, pine#2.
/15:00 “after lunch” D3+ glutathion +xylit, 500mg B2#3 cos of severe deficiency.
/15:45 “16:15” nux
/18:35 D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
/18:45 “16:15” teeth
/18:55 A1 “18:00”
/18:55 “16:15” preparing pills
/19:02 myo-inositol
19:15… Eat
/19:20 A2
/20:40 A3
/21:20 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: Just sorting thru and deciding praps to reduce the research portions here or at least double them in my notes, sorted by topic.
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 #482 Had to strangely clamp down suddenly at 15:00. That threw me out of trying to get into a habit of rotating my life areas, so it be good to get emergencies like that under control, to stop just concentrating on research…
- 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