2022-12-12, Monday - Energy 12% / Sleep 90% / Feeling 80%-ish / nausea 0-30%, fog 10%
Successes: 
Learning how to take the protein powder more easily.
The alternative health practitioner’s question about my nephrologist spawned the idea of getting mine to check my kidney & liver for anything harm the nicotinic acid for my lipids may be doing.
Learnt: 
Got a bit about sleep (Selsick) and lipids (Krentz)
New Habits: 
(6th: 6 less)
5’ worry time 
, 5’ plan time , 1-2h me time Monday evening: one music problem solved by yesterday opting out and so delegating the main bit of organization for a service. Another “worry” came up Monday at 21:00, someone quitting something rented, which I will then also be quitting, which I was sort of prepared for, but still will mean getting strenuous things done by March, so making a quick note of what needs to be done first.
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. () (earlier)
Bed earlier.
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: “30%” altogether = 12% energy for under 45’. White lips & pale face. Not sure why Sunday afternoon went wrong.
Night ‘histaminey’ problems: (without +.25g GABA): nostrils 5% nauseous 5% stomach5% sinuses 5% headache 0% sore throat 20%.
Day condition: Nausea 10%, white lips 60%, pale face 60%, “ill ache” off and on 0%, sliding around indoors (stiffness, fatigue & nausea) 30%, cold intolerance (cold shower yes, but long johns day and night, plus hoodie at night) 60%.
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 ff: TT winning again.
Dec 11th midday, 12th ff: Winning, but overall in bad condition.
Treatments: Antihistamine, and extra GABA from Nov 29th.
SLEEP (click for details): h ✅ ➔ Feeling ?80% well, Ache 1? of 7 ✅, getting up: ?80%/1 ✅. Nostrils ?20% stuffy ?20% of the night.
A3/ teeth/ 0cold shower p0? Sleep 22:40- Why not 21:00? Service till 19:10, wasn’t finished, but I had to go. Playing cards after eating a bit. Blog…
Memos: Lower Back: short exercises, twist-stretched, yoga & hanging. massager.
23.30 7’ 80%/2/15% p0 st1 sip fw1’ cough deep air A4 cream
(nostrils5% nauseous5% stomach0% sinuses0% headache0% sore throat20% stools firm100%)
0:05 5’ 80%/1/15% p1 st1 sip fw1’ cough deep air cream
(nostrils5% nauseous5% stomach0% sinuses0% headache0% sore throat20%)
1:10 5’ 80%/1/15% p0 st1 sip fw1’ deep cream HWB#2
(nostrils5% nauseous5% stomach0% sinuses0% headache0% sore throat20%)
2:30 5’ 80%/1/15% p0 st1 sip fw1’ deep cream
(nostrils5% nauseous5% stomach0% sinuses0% headache0% sore throat30%)
5:35 5’ 80%/1/15% p0 st1 sip fw1’ deep air cream
(nostrils5% nauseous5% stomach0% sinuses5% headache0% sore throat20%)
7:55 5’ 80%/2/15% p0 st1 sip fw1’ deep air cream
(nostrils10% nauseous5% stomach5% sinuses5% headache0% sore throat20%)
-9:11 9:12 B1-4 ‘ in sun, stools firm?
(nostrils5% nauseous5% stomach0% sinuses5% headache0% sore throat20%)
Sum: 1h20+7h55…-(7+5+5+5+5+5=)32 = 9h15…-32 = 8h43…, up 6x (32’)
ACTIVITIES (aim: 40% energy) ➔ ACHE: ➔ TT : ➔ %/ 
➔ 0%/
ACTIONS ➔ PAINS: except GI , esophagus , pee pain: 0xp1-2 lower back unrest
Touch: Covid: Weather: Indoors Outdoors : Freezing, which may not be “helping”, but I don’t have any problems being outside for an hour or two. Getting cold feet may be causing a backlash with sore throat, weakness, etc.
Last focal seizures: Dec 11th: 1x. 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: Waiting for results.
Alternative health practitioner Dec 6th: It’s her question about a nephrologist for lipids brought me on to think about consulting mine if I have the nicotinic acid side effects under control.
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.
If I’m worse now, praps go again?
3rd jab on Nov 7th… 
SELF-PHYSIO (click for details): 78' (RR: 0)
white_check_mark: airing 3x2’, cold shower 1x(10’), cream/oil fc/ey/hd/ft 10x1’, teeth 2x2’, HWB 3x3’, breath exercises 3x1’, Y. Nidra 0’, massage gun 0x3’, daylight lamp 10’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 0’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 3x1’, yoga/stretching x1’, sun x5’, hang 2x1’. hunchback-pillow 5’, 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!
/19:40 “16:15” preparing pills
/19:40 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
0 5’ empty = praps-worry time.
/19:55 “18:30” myo-inositol (try → every evenings) + teeth
/20:10 “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(?)
/20:20 Meal 20: ’ +xylitol. Back exercises. Soak seeds. aloe.
/20:55 “20:30” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
/21:00 “21:00” A3 PF#3 0.3gGABA & .6glu & Qc#2 Hon#2 + 1 Rupafin or A2
0 “0:00” psyllium / medicinal clay
/23:30 “2:00” A4 300mg GABA + teeth
0 “4:00” +0.25 GABA
9:12 B=11/ ’ in sun “07:00” ALA, Ro#1, Qc#3 Rs#1 2xSAM-e EGCg + Fev/MSM + Sily +2The Back exercises. Soak seeds.
Teeth.
/9:55-10:30 Meal ’ in sun. aloe.
/9:55 ’ 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)
/10:30 “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
/15:30 “14:00” 0 Meal ’ in sun +aloe
“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
/16:20 “after lunch” D3+ 2xglutathion
+xylitol
“16:15” teeth
“16:15” preparing pills: 5x to encapsulate.
“16:15” nux
/18:40-50 A1 “18:00”
/18:40 D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4, Rs#2, Ro#2
/20:00 myo-inositol
/20:20 Eat + aloe + PQQ+Ω3
/20:15 A2 + 21:00 apigenin & 21:40 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: The recording RSM fibromyalgia webinar I’d already watched a lot of unfortunately wasn’t accessible anymore yesterday (expired after 2 months, which I thought I’d put myself a reminder for, but apparently hadn’t), so I quickly went thru the fatigue one, made some more notes and pics, where the sleep part by Hugh Selsick was the most interesting, and am now watching the lipid one, again making more notes and pics. For the fibro one I may find a bit of orientation in the transcripts, altho they were terribly bad.
ToDo: RSM webinars on lipids Nov 15th, supps on Dec 2nd - still need to get round to that and the MCAS summit before that.
Lessons in self-care #505 Kept to and worked off quite a few of my To Do Priorities, which I now mark with a 
-symbol.
Reasons to be cheerful #539 Created a lot of good out of being in bad condition.
- 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