2022-12-06, Tuesday - Energy 20% / Sleep 90% / Feeling 80%-ish / nausea 0-10%, fog 10%
Successes:
Esophagus blocks down from chewing long & minutely & gulping supps.
Learnt: 
Olive leaft extract better organic, but can’t re-find having to wean it in.
New Habits: 
(6th: 6 less, all habituated successfully or not applicable)
5’ worry time (
) 5’ plan time (), 1-2h me time ()
Lower back: More exercises hanging massager () HWB , typing lying on front ()
B-supps after getting up, then back exercises, teeth, praps shaving. ()
Use my day lamps more now it’s November grey.
Try taking my antihistamine at 18:00. 
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 (80%), insomnia 3 (10%), fog 2 (10%), headache 0 (0%), GI 1 (10%), depression 0
Triggers & resulting Symptoms
JAB#3 (on Nov 7th) → MCAS / histamine:
Today: “10%” altogether = 20% energy, but not as limited, did quite a bit.
Night ‘histaminey’ problems 8:00-9:00: nostrils 0-20% nauseous 5% stomach 5% sinuses 5% headache 5% sore throat 5%.
Day condition: Nausea 0-10% (when moving very quickly for 5’, with grandchild on playground), white lips 20%, pale face 30%, “ill ache” off and on 0%, sliding around indoors (stiffness, fatigue & nausea) 10%, cold intolerance (cold shower yes, but long johns day and night, plus hoodie at night) 30%.
Tendencies:
Nov 17th 15:00 breaking down ‘ill’.
Nov 18th, directly before getting up, energy suddenly down from 20 to 10%.
Nov 20th: energy and well-feeling picked up again, despite often overdoing it a bit.
Nov 23rd: Before I was winning at table tennis all the time, from now clearly losing all the time, except 29th. But ~20% energy is there for up to 45’, then I break down with green-grey face & white lips thru activities incl. socializing."
Dec 2nd: Winning TT, playing easily, 5 games (with break, very cold), since then 4-5 games every day, not always winning, but easy.
Dec 6th: 1.5h appointment, 2.5h grandchild, 2x40’ garden (slow), after a day of rest.
Treatments: Antihistamine and extra GABA, adding more from 29th.
SLEEP (click for details): 8h14, up 4x (69'), all deep ✅ ➔ Feeling 80-70% well, Ache 1 of 7 ✅, getting up: 80%/1 ✅. Nostrils 30% stuffy 20% of the night.
A3? teeth? cold shower? p0? Sleep 0:30- Why not 21:00?
Memos: Lower Back: short exercises, twist-stretched, yoga & hanging. massager.
2:25 7’ 90%/1/15% p0 st1 sip fw1’ deep air A4 cream HWB#
(nostrils% nauseous% stomach% sinuses% headache% sore throat% stools firm%)
4:22 7’ 80%/1/15% p0 st1 sip fw1’ deep air cream gel HWB#3
(nostrils5% nauseous0% stomach0% sinuses5% headache0% soxre throat20%)
5:35 30’ 80%/1/15% p0 st1 sip fw1’ deep air A5 cream gel moving/‘Nikolaus’
(nostrils5% nauseous0% stomach0% sinuses5% headache0% soxre throat15%)
7:45 25’ 70%/1/15% p0 st1 sip fw1’ deep air cream 6
(nostrils30% nauseous5% stomach5% sinuses5% headache5% sore throat5%)
-9:53 9:55 B1-4 ‘ in sun, stools firm
(nostrils10% nauseous5% stomach5% sinuses20% headache5% sore throat20%)
Sum: 9h53-30-(7+7+30+25=)69 = 9h23-69 = 8h14, up 4x (69’), all deep
ACTIVITIES (aim: 40% energy) ➔ ACHE: ➔ health practitioner appointment ➔ 70%/3 , garden, slow ➔ 80%/2 , meal/talk ➔ 80%/2 , TT 2:2 ➔ 80%/4 , garden 1h ➔ 80%/3 , grandchild/restaurant (sitting twisted and leaning against a wall) ➔ 80%/2 , but still needed lots of me-time afterwards before doing my evening routine.
ACTIONS ➔ PAINS (without jaw from now on): except GI , esophagus: much better now , jaw x5’’ , pee pain: 0xp1-2 lower back unrest
Touch: Covid: Weather: Indoors Outdoors .
Last focal seizures: Nov 21st: 2x
Last esophagus blocks: Dec 1st, Nov 30th 2x, 29th 2x, (28th,) 24th, 22nd, 20th.
Jaw: Hardly & seldom pain since Nov.
Treatments
Docs:
Alternative health practitioner: appt. today, Dec 6th: Suggested
- pouring off water from the white beans I don’t tolerate well: great idea
- taking medicinal clay as capsules? (or encapsulate myself?)
- eating protein powder, tiger nuts/earth almonds, chestnuts,
- eating more according to a blood group diet (maybe D’Adamo / later Camman), see research.
The things that fit don’t make any difference, those that don’t’d be a problem. - increase glutamine? Well, she’ll be “checking”, let’s see…
Did a blood prick test and wants to do esoteric tests, also took pics of my tongue, cos she does Chinese medicine too.
Online course ACT (acceptance and commitment therapy) starting Oct 24th.
Chinese Acupuncturist - Session #32 on Nov 4th., after 14 days “Energy still pretty stable at 20%, despite jab-nausea…” so session #33 indefinite.
3rd jab on Nov 7th… 
SELF-PHYSIO (click for details): 2h (RR: 0)
white_check_mark: airing 5x2’, cold shower 1x(10’), alternating shower 0x(10’), cream/oil fc/ey/hd/ft 15x1’, teeth 3x2’, HWB 3x3’, breath exercises 8x1’, Y. Nidra 0’, massage gun 0x3’, daylight lamp 30’, plantar/calf stretch 10x1’, acupressure 0x1’, palpate 0’, belly 3’, back 15’, !!aloe vera 0x1’, twist-stretch 3x1’, yoga/stretching x1’, sun 2x5’, hang x1’. hunchback-pillow ’, wart x1. neck 1+ x1’, 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 27th (45 supps): Supp costs:~421€/m (27th): 2nd: order B2! and eleuthero etc. 27th: 0 eleuthero for a time. 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. Nov 19th: Pill intakes now in tubs. 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 that sorted (4th: +Cu for high dose vit. C again for 8 weeks from Nov 4th). Nov 24th: B2 3x500 (max 1.5g)! 24th: B3/Niacin/nicotinic acid powder1.2, 1.2, 1.0g (evening less). 7th: Check fisetin. 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. Nov 27th: 0 eleuthero
REGULAR as of Nov 27th (45 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) 0x2, 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!
/ “16:15” preparing pills
/ “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
0 5’ empty = praps-worry time.
/ “18:30” myo-inositol (try → every evenings) + teeth
/ “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.
/ “20:30” pre-A3 agigenin 1h before bedtime + teeth
/ “20:30” chamomile
/ “21:00” A3 PF#3 0.3gGABA & .6glu & Qc#2 Hon#2 + 1 Rupafin or A2
/2:25 “23:00” A4 300mg GABA + teeth
/5:35 “4:00” +0.25 GABA
0 “6:00” psyllium
/9:55 B=11/ 35’ outside, overcast “07:00” ALA, Ro#1, Qc#3 Rs#1 2xSAM-e EGCg + Fev/MSM + Sily +2The Back exercises. Soak seeds.
Teeth.
/10:40 Meal ’ in sun. aloe.
/10:35 ’ 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 0x2xEleu Hup 2gly PEA Rutin = 23. (vit.D3 1/wk) 20th: ONLY 22 IN THERE, WHAT’S MISSING? A TINY ONE?
10:55 “after muesli” C5 2xglutathion
0 xylitol
0 nux
0 teeth
14:10 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/14:45 “14:00” 0 Meal ’ in sun +aloe
/14:45 “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
/15:20 “after lunch” D3+ 2xglutathion
+xylitol
/ “16:15” teeth
/ “16:15” preparing pills: 5x to encapsulate.
0 “16:15” nux
/ A1 “18:00”
/ D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4, Rs#2, Ro#2
/ myo-inositol
/ Eat + 0 aloe + / PQQ+Ω3
/ A2 + / apigenin & / heating down
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. 0x2xeleuthero. 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)
TALLIES - correct Nov 25th:
A1=6+1 Pf#1 Qc1#1, Lut, 2MgMal, MgThreo… + myo-inositol + (DAO?)
A2=12+1 vB2#1 "2"xvB3, vB5#1, 2xCr#1, Pf#2, Ga#1, Hon#1, Cu, Q10, TMG#1 + Rup.
+Ω3/PQQ/aloe +monk’s +apigenin
A3=5 Pf#3, Ga, Gltm, Hon, Qc#3
A4=1 Ga
B=11 Qc#3, Ro#1, Rs#2, ALA, 2xSa, 2Th, EGCG, Fev/MSM, Sily + (DAO?) = 11/
C=23 vB2#2 "2"xvB3#2 vB5#2 3xvC#1 3xCr#2 Ga#4 Gi#2 Ol#1 Pin#1 TMG#2 alpha-GPC 0x2xEleu 2xMgGly hup PEA Rut = 23, -2 eleuthero. -1 huperzia. = 20/
C5=2 2Gltt
D0=2 Ell, Gi + (DAO?)
D=15 vB2#3 "2"vB3#3 vB5#3 3xvC#2 3xCr#3 Ga#5 Gi#3 Ol#2 Pin#2 TMG#3
25th: -vB5#3: so only 14/
D3=2 2Gltt
E=4 Ell, Qc#4, Ro#2, Rs#2.
B12 4-monthly, D3 Saturdays.
Development
‘Research’ today: No health stuff.
ToDo: RSM webinars on fibro on Oct 10th, fatigue on Oct 25th, lipids Nov 15th, supps on Dec 2nd - still need to get round to that and the MCAS summit before that.
Lessons in self-care #500 Kept close to the limits all the time, after lots of rest yesterday.
Reasons to be cheerful #532 Managed a LOT today! And hardly repercussions.
- 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