2022-11-23, Wednesday - Energy 20% / Sleep 90% / Feeling 70-80%-ish / nausea 0-20(-30)%
Successes:
Back exercises mostly evening on Tuesday, but again more.
(
Need to give myself trophies for checking my blood pressure…)
Sleep is getting really good, but not feeling well at night from the sinuses and nausea.
Sinuses etc. less often Tuesday night (but not because of more GABA/glutamine/quercetin/honokiol, cos I forgot A3 at 21:00, so instead of 3x400 GABA as planned or 3x300 as before, both with 600 glutamine, it was only 2x400 GABA without). See how seizures, pee pain and sinuses go today and tomorrow with the 3x400.
To complement back exercises type lying on front more.
Learnt: 
GPT is a liver blood.
New Habits: 
(20th: 3 less)
5’ Worry time (
) 5’ plan time (), 1-2h me time ()
Lower back: More exercises () hanging () massager () HWB , typing lying on front
Roll out mat 2x/d for back exercises ()()
Teeth every bathroom time, 1h after meals, 30’ from nux ()
Find a better way to take pure Psyllium at night → less liquid?
Calves: massager () heat() stretches () squat () arnica
Reduce chocolate cos of histamine ()
Drink even more when taking pills. Breaks?
Spit xylitol out after rinsing my teeth with it, as it’s a sugar (lipids)
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (20-40%, stiff 10-20%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (10%), fog 2 (20-30%), headache 0 (0%), GI 1 (10%), depression 0
Triggers & resulting Symptoms
JAB#3 (2022-11-07)/MCAS/histamine-Symptoms/Triggers/Treatments (click for details): "20%" altogether. Trying to improve with a little more GABA, and definitely keeping up the antihistamine. Sinuses, paranasal and frontal with headache 20% at night & sore throat 20% at night, nausea 10%, white lips 30%, pale face 20%, "ill ache" off and on 10%, sliding around indoors (fatigue & nausea) 10%, cold intolerance (cold shower?) 40%. Nov 17th 15:00 breaking down 'ill'. 18th directly before getting up energy suddenly down from 20 to 10%. 10th/11th day after the jab.
Jab#3 2022-11-07 at 12:00 (H1 2nd gen. antihistamine 4h before it and every evening)
Increasing: No.
at 6:00: nostrils10% nauseous20% Sinuses20% headache20% sore throat20%.
nausea: 0-20% → when moving
sinuses: 0-30% → (headache) (nostrils) at night.
“skating”: 0%-10% esp. when combined with stiffness from starting moving.
white lips: 30-50%
eyes: 40%-60%
specific ill Ache: 0-30%
cold intolerance: 40%
sore throat: 15%
SLEEP (click for details): 8h48, up 3x (20'), all deep! ✅✅ ➔ Feeling 60-70% well, Ache 3 of 7 ❌, getting up: 70%/2 ❌. Nostrils ?20% stuffy ?20% of the night.
forgot A3! alternating shower p0 Sleep 0:00- Why not 21:00? washing machine etc.
Memos: Lower Back: short exercises, twist-stretched, yoga & hanging. massager.
1:15 5’ 70%/3/15% p0 st1 sip fw1’ deep air 2cream#1
(nostrils10% nauseous5% Sinuses10% headache0% sore throat5%)
3:00 5’ 70%/3/15% p0 st1 sip fw1’ deep air A4 2cream#2 HWB#2
(nostrils10% nauseous10% Sinuses5% headache5% sore throat15%)
6:35 10’ 60%/2/15% p0 st1 sip fw1’ deep air 2cream#3 PSYLLIUM plugs
(nostrils10% nauseous10% Sinuses5% headache5% sore throat15%)
-9:05 70%/3/15% p0 st1 sip deep
(nostrils10% nauseous20% Sinuses20% headache20% sore throat20%)
9:08 B1-4 5‘ overcast, stools loose (psyllium with too much liquid)
Sum: 9h08+0-(5+5+10=)20’ = 9h08-20 = 8h48, up 3x (20’), all deep!
ACTIVITIES (aim: 40% energy) ➔ ACHE: starting off with 70%/3 ➔ TT 1:3 ➔ 80%/5 
rest ➔ 70%/3 , another 30’ TT ➔ 70%/3-4 , a few hours rest, but still ➔ 70%/3-4
ACTIONS ➔ PAINS: except GI , esophagus , jaw x5’’ , pee pain: 0xp1-2 lower back unrest . I thought there was something with GI today or yesterday, can’t remember…
Touch: Covid: Weather: Indoors Outdoors .
Last focal seizures: Nov 22nd: 13:50-14:20 aura, so along with slightly increased pee pain trying a small GABA increase. Nov 21st: 2x.
Last esophagus blocks: Nov 22nd (from yogurt+supps). Nov 20th.
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 15-20%, despite jab-nausea…”
Session #33 indefinite. Praps Friday?
Alternative health practitioner: appt. on Dec 6th.
3rd jab on Nov 7th… 
SELF-PHYSIO (click for details): 76' (RR: )
white_check_mark: airing 5x2’, cold shower 0x(10’), alternating shower 1x(10’), cream/oil fc/ey/hd/ft 5x1’, teeth 3x2’, HWB 3x3’, breath exercises 3x1’, Y. Nidra 0’, massage gun 0x3’, plantar/calf stretch 2x1’, acupressure 0x1’, palpate 0’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 3x1’, yoga/stretching 3x1’, sun 2x5’, hang x1’. hunchback-pillow ’, wart x1. neck 1+ 2x1’, RR:
Combine: next?
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 19th (46 supps): Supp costs:~426€/m (19th): 22nd: Try less psyllium at night in almond milk: then pectin? 20th Checked & corrected the pill amounts per tub now that I'm simplifying the system for preparing them.... still differences. 19th: Found some more I'd forgotten to take x30 for the monthly cost. Nov 19th: Changing from annoying small compartments to tubs for each time of the day will make me more flexible and stop things from jumping out easily. Nov 19th: Vit.C not with copper I found a note, so Cu in the evenings and vit. C the meals before till I get tat sorted. Nov 17th/18th: Resuming olive leaf extract and normal reduced glutathione, starting TMG (in same amounts as B3), adding aloe vera to this list. 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 18th (46 supps: R-ALA .2g, aloe vera juice 50+ml/d, alpha-GPC 1x150mg, apigenin 1x50mg, vit. B2 3x400mg, vit. B3/Nia 2x0.8+0.6g, vit. B5/Panto: 1-3x.5g vit. B12 1x5mg/4m, vit. C up to 3x2x.5g, L-carnitine (Cr) 8x0.6g, copper (Cu) 2mg, vit. D3 20.000 IE = 500mcg, + vit. K2 (MK7) 200mcg, DAO before meals, EGCg 1x(50%, incl. L-theanine?).5g, Ellagic Acid (Ell) 2x.2g (+43mg vit. C), eleuthero (eleu) 2, Feverfew (fev) .4g (+.2g MSM), Fisetin (fis): 0x196mg. GABA (Ga): back to 3x0.3g+2x.6g=2.1g, ginkgo (Gi) 3x168mg, Glutamin (gltm, glu): 0.6g, Glutathione (gltt) 4x250mg, Hononkiol (Hon) (2%)x2x.4g=16mg, huperzia (hup) 1x0.2mg, Luteolin (lut) .2g, Ω3 1x5mg, Magnesium Glycinate (Mg gly) 2x50mg, Malate (Mg Mal) 2x45mg, Threonate (Mg threo) 50g, monk’s fruit 0.1g, myo-inositol 1x1g/1!d, olive leaf extract (oli) 2x.75, P5P (= vit. B6) 0x27mg, Levagen±PEA 1x0.4g, Psyllium (Ps), passiflora (Pf) 3x.35g, pine bark (pin) 2x.5g, PQQ 1, CoQ10 (Q10)(ubn) 1x.1g, quercetin (Qc) 4x.5g, resveratrol (Rs) (50%) 2x.4g, rhodiola (Ro) 2x.35g, Rutin (ru): 1x522. SAM-e (Sa) .1g, Silymarin (Sil) (80%) 1x.5g (+83mg L-cholin), L-theanine (The) 2x.2g (+.15g polyphenols), TMG: as much as B3.
What-when-details: Updated Nov 20th.
EARLIER!
/GABA up from 3x300 to 3x400.
CHECK -19:20 “16:15” preparing pills BUT: in C there are only 20 pills instead of 23, -1 eleuthero = 22, -1 vB2 so 1 missing?
/17:15 “16:15” teeth
/19:05 D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4, Rs#2, Ro#2
/19:15 “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) 0 teeth
/19:20 Eat + 19:50 aloe + 21:30 PQQ+Ω3
/20.45 “19:30” A2=12+1 B2#1 "2"xvB3 B5#1 2Cr#1, PF#2, Qc#1. Cu .3gGABA CoQ10 (oil) TMG#1. Meal: 1PQQ, 5ml Ω3 & Hon#1. monk’s fruit. Cu with amino acids (to counteract high dose vit. C, but not together with vit. C?: 0(?)
Meal 20: ’ +xylitol. Back exercises. Soak seeds. aloe.
/21:30 “20:30” pre-A3 agigenin 1h before bedtime +
/22:55 22:00 “16:15” nux
?23:25 teeth
“20:30” chamomile
forgot! “21:00” A3 PF#3 0.3gGABA & .6glu & Qc#2 Hon#2 + 1 Rupafin or A2
“23:00” A4 300mg GABA + teeth
1 Psyllium - less, but
/9:10 B=11/ ’ in sun “07:00” ALA, Ro#1, Qc#3 Rs#1 2xSAM-e EGCg + Fev/MSM + Sily +2The
/10:00 Meal 0’ in sun. aloe.
/10:15 0’ in sun C=23/ with meal: vit.B2#2 2xvB3#2 vB5#2 3xvC#1 3xCr#2 .6GABA#4, gink#1, Oli#1 pine bark#1 TMG#2 alpha-GPC 2xEleu Hup 2gly PEA Rutin = 23. (vit.D3 1/wk)
/11:30 “after muesli” C5 2xglutathion
0 xylitol
/13:10 teeth
/13:15 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
nux
/14:30 “14:00” 0 Meal ’ in sun +aloe
/15:00 “14:15” D=15/ ’ in sun vB2#3 "2"vB3#3 vB5#3 3xvC#2 3Cr#3, .6GABA#5, gink#3 Oli#2, pine#2, TMG#3
/15:00 “after lunch” D3+ 2xglutathion
/15:00 xylitol
“16:15” nux
Back exercises.
18:40- “16:15” preparing pills
/18:45 18:35 A1 “18:00”
/18:40 D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4, Rs#2, Ro#2
?18:55 myo-inositol
/19:05 (& früher) “16:15” teeth
/19:30 Eat
/20:00 A2
/19:50 PQQ+Ω3
/20:50 aloe
/20:55 apigenin
/21:00 xylitol
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 20th
Pf: 1A1+1A2+1A3, vB2: A,C,D. vB3: 0,7gA2,0,8gC3,0,8gD3. vB5: A,C,D. vC:0A2+3C3+3D3 8Cr: 2A2+3C1+3D2, Ell: D0+D4. 4-5xGa: a2,a3,a4,C1,D2, Gi: C2,D0,D3 Glutamin: A3 (0c1) Glutathione: 2x"C5", 2x"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: 2xMgMal, Luteolin. MgThreo. myo-inositol (15’ before meal 1x/(2)d) A2: Cu (separate from P5!)+0P5+1xQ10 (->ubiquinone <150mg/d! atm ubiquinol). (A2:Ω/Pq:meal, A3: apigenin) B2: ALA. B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C1: alpha GPC. 2xeleuthero. huperzia. C2: 2Gly C3:PEA+Ru, DAO before risky meals? monk’s fruit usually evenings, aloe vera. D3 1x/wk.
(A2:0Se), (0NAC: A3, B1,C1,C3,D2)
KEEP TALLIES UNTIL IT SEEMS CORRECT, which it doesn’t yet…:
A1 Pf#1 Qc1#1, Lut, 2MgMal, MgThreo… + myo-inositol + (DAO?)
A2 vB2#1 "2"xvB3, vB5#1, 2xCr#1, Pf#2, Ga#1, Hon#1, Cu, Q10, TMG#1 = 12
+Ω3/PQQ/aloe +monk’s +apigenin
A3 Pf#3, Ga, Gltm, Hon, Qc#3
A4 Ga
B = Qc#3, Ro#1, Rs#2, ALA, 2xSa, 2Th, EGCG, Fev/MSM, Sily + (DAO?)
C = vB2#2 "2"xvB3#2 vB5#2 3xvC#1 3xCr#2 Ga#4 Gi#2 Ol#1 Pin#1 TMG#2 apha-GPC 2xEleu 2xMgGly hup PEA Ru = 23
C5 2Gltt
D0 Ell, Gi + (DAO?)
D vB2#3 "2"vB3#3 vB5#3 3xvC#2 3xCr#3 Ga#5 Gi#3 Ol#2 Pin#2 TMG#3 = 15
D3+ 2Gltt
E = Ell, Qc#4, Ro#2, Rs#2.
B12 4-monthly, D3 saturdays.
Development
‘Research’ today: No.
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 #489 Bringing the ToDo-‘hub’ down further as a tool, not a slave-driver.
Reasons to be cheerful #517 Treated myself to TT 2x (altho knackered).
- 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
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