2022-12-08, Friday - Energy 18% / Sleep 90% / Feeling 80%-ish / nausea 0-10%, fog 10%
Successes: 
Learnt: 
New Habits: 
(6th: 6 less)
5’ worry time (
) 5’ plan time (), 1-2h me time ()
Back: More exercises hanging massager () HWB (), typing lying on front ()
B-supps after getting up, then back, teeth, praps shaving. ()
Use daylight lamps more now it’s darker. ()
Try taking my antihistamine at 18:00. (19:00, first)
Bed earlier. 
/()
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (20%, 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 (10%), fog 2 (15%), headache 0 (0%), GI 1 (10%), depression 0
Triggers & resulting Symptoms
JAB#3 (on Nov 7th) → MCAS / histamine:
Today: “20%” altogether = 20% energy for under 45’, then white lips & pale face. Still burnt tongue from white beans yesterday 15:00
Night ‘histaminey’ problems: 8:00-9:00 (with +.25g GABA): nostrils 10% nauseous 0-10% stomach 5% sinuses 5% headache 0% sore throat 25%, still 80% tongue burn.
Day condition: Nausea 0-30%, white lips 30%, 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%, still tongue burn 80%.
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-4th: Winning TT, playing easily, 5 games (with break, very cold), since then 4-5 games every day, winning most.
Dec 6th: 1.5h appointment, 2.5h grandchild, 2x40’ garden (slow), TT moderate.
Dec 7th-8th: Losing TT & energy, but praps cos of too little sleep? However burning tongue from white beans = histamine…
Dec 9th: winning again, still burning tongue.
Treatments: Antihistamine, and extra GABA from Nov 29th.
SLEEP (click for details): 7h28, up 4x (20'), mainly deep, but 30' tense from expectancy of getting things done, so used Yoga Nidra ✅ ➔ Feeling ?80% well, Ache 1? of 7 ✅, getting up: ?80%/1 ✅. Nostrils ?20% stuffy ?20% of the night.
A3 A4 teeth cold shower p0 Sleep 1:20- Why not 21:00?
Memos: Lower Back: short exercises, twist-stretched, yoga & hanging. massager.
2:35 5’ 90%/1/15% p3 st1 sip fw1’ deep air cream
(nostrils5% nauseous5% stomach5% sinuses5% headache0% sore throat5%, tongue burn 80%)
3:55 5’ 80%/1/15% p2 st1 sip fw1’ deep air A5 cream HWB#2
(nostrils5% nauseous5% stomach5% sinuses5% headache0% sore throat25%, tongue burn 80%)
7:35 5’ 80%/1/15% p0 st1 sip fw1’ deep air cream
(nostrils5% nauseous5% stomach5% sinuses5% headache0% sore throat25%, tongue burn 80%)
8:45 5’ 90%/1/15% p0 st1 sip fw1’ deep doze (bit tense) air plugs cream A’sYoNi
(nostrils10% nauseous5% stomach5% sinuses5% headache0% sore throat25%, tongue burn 80%)
-9:18 B1-4 ‘ in sun, stools firm?
(nostrils5% nauseous5% stomach5% sinuses5% headache0% sore throat25%, tongue burn 80%)
Sum: 9h18-1h20-(5+5+5+5=)20’ = 9h18-20 = 7h28, up 4x (20’), mainly deep, but tense from expectancy of getting things done.
ACTIVITIES (aim: 40% energy) ➔ ACHE: cardio ➔ ➔ 80%/2 TT 3:0 & 10’ gardening ➔ 80%/3 ➔ 0%/
ACTIONS ➔ PAINS: except GI , esophagus , pee pain: 0xp1-2 lower back unrest
Touch: Covid: Weather: Indoors Outdoors .
Last focal seizures: Nov 21st: 2x.
Last esophagus blocks: Dec (9th,) 1st, Nov 30th 2x, 29th 2x, (28th,) 24th, 22nd, 20th.
Jaw: Hardly & seldom pain since Nov.
Treatments
Bloods at cardio Dec 9th, had to be before meal at 10, but I was home from it around 12, so took my breakfast supps, but ate an early lunch, so skipped a meal, which then caused the problem that I didn’t get enough supps. But I added one of the missing B2-pills at 19:00 and a vit.C, altho I’m still not sure about taking it with copper.
Alternative health practitioner Dec 6th: Still not convinced of any of her suggestions, today and starting up quinoa again I looked up that it has 16g protein, which is far more than the chestnuts she suggested.
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): 2h10 (RR: 0)
white_check_mark: airing 5x2’, cold shower 1x(10’), alternating shower 0x(10’), cream/oil fc/ey/hd/ft 20x1’, teeth 2x2’, HWB 3x3’, breath exercises 3x1’, Y. Nidra 10’, massage gun 2x3’, daylight lamp 20’, plantar/calf stretch 5x1’, acupressure 0x1’, palpate 1’, belly 3’, back 16’, !!aloe vera 1x1’, twist-stretch 3x1’, yoga/stretching 2x1’, sun 1x5’, hang 2x1’. 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!
/19:30 “16:15” preparing pills
/19:15 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
5’ empty = praps-worry time.
/19:30 “18:30” myo-inositol (try → every evenings) + teeth
/20:00 “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(?)
/20:00 Meal 20: ’ +xylitol. Back exercises. Soak seeds. aloe.
0? “20:30” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
/“21:00” A3 PF#3 0.3gGABA & .6glu & Qc#2 Hon#2 + 1 Rupafin or A2
/1:20 “23:00” A4 300mg GABA + teeth
/3:55? “4:00” +0.25 GABA
0 “6:00” psyllium
doc bloods before eating
10:30? B=11/ ’ in sun “07:00” ALA, Ro#1, Qc#3 Rs#1 2xSAM-e EGCg + Fev/MSM + Sily +2The Back exercises. Soak seeds.
0 Teeth.
0 Meal ’ in sun. 0 aloe.
13:00 ’ 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?
13:05 “after muesli” C5 2xglutathion
0 xylitol
0 nux
0? teeth
0 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/12:10 “14:00” 0 Meal ’ in sun +aloe
0 “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
0 “after lunch” D3+ 2xglutathion
0 xylitol
/ “16:15” teeth
/ “16:15” preparing pills: 5x to encapsulate.
0 “16:15” nux
19:00 A1 “18:00”
18:45 D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4, Rs#2, Ro#2
19:05 myo-inositol
19:20-20:00 Eat + 0 aloe + 19:45 PQQ+Ω3
19:15 A2 + 0 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.
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 #503 Trying to get a hang on things again after the bloods confused everything.
Reasons to be cheerful #537 TT energy up again, but seems only 30’ stints that work.
- 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