2022-12-26, Monday - Energy 16% / Sleep 90% / Feeling 80%-ish / nausea 0%, fog 10%
Successes: 
Side stool while playing cajon 3x4’ was 
successful, but 
surprisingly backfired with knee pain for 12 hours… And wasn’t really viable for piano. Doctor Jo for knee pain on youtube helped, plus arnica.
Need to try out viable different playing postures.
New Habits: 
(20th: 1 more)
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 in the mornings now it’s darker.
Try taking my antihistamine at 18:00. 
Bed earlier. ()
Note thoughts and emotions (ACT) ()
Update “supps” below!
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10-20%, stiff 10-30%) + spine-pain 3 (10-20%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (84%), insomnia 3 (10%), fog 2 (10-20%), headache 0 (0%), GI 1 (10-20%), depression 0
Triggers & resulting Symptoms
JAB#3 (on Nov 7th) → MCAS / histamine:
Today: “10%” altogether = 20% energy for under 45’, then white lips & pale face
Night ‘histaminey’ problems: ?8:00-?10:00 (with +.25g GABA): nostrils ?15% nauseous 0-?15-10% stomach 0-?20% sinuses 0-?10-0% headache ?0% sore throat ?20%.
Day condition: Nausea 0%, 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%.
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.
“WINNING” 2nd - 6th: 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.
“LOSING”: Dec 7th-8th: Losing TT & energy, but praps cos of too little sleep? However burning tongue from white beans = histamine…
“WINNING” 9th-14th: 9th ff: TT winning again.
11th midday, 12th ff: Winning, but overall in bad condition.
13th-14th: Winning easily 4:0, and slow energy for 4h!
“LOSING” 15th-21st…: 15th: Losing 2:4 and 16th 0:5, maybe doing too much, too little sleep, missed 1 small GABA dose. 17th 1:3, hurting from game 2, despite sleeping more. 18th 2:4, hurting early again.
“WINNING” 22nd to 24th winning roughly 3:1, 25th 2:2(?)
Treatments: Antihistamine, and extra GABA from Nov 29th.
SLEEP (click for details): 7h02, up 3x (30'), 6h deep ✅ ➔ Feeling 90-80% well, Ache 1 of 7 ✅, getting up: 80%/1 ✅. Nostrils 10% stuffy 50% of the night. So strange that I keep feeling awake after 7h but still not tired enough in the evenings.
A3? teeth? cold shower? p0? Sleep 1:15- Why not 21:00? 3rd # is LBU
Memos: Lower Back: short exercises, twist-stretched, yoga & hanging. massager.
Psyllium-Capsule at 3? GABA at 5 and 7?
2:35 15’ 90%/1/15% p0 st1 sip fw1’ 6 deep air A4
(nostrils0% nauseous0% stomach0% sinuses0% headache0% sore throat0%)
4:45 8’ 90%/1/15% p0 st1 sip fw1’ 6 deep A5 cream umcka 2nd long sleeve
(nostrils10% nauseous0% stomach0% sinuses0% headache0% sore throat30%)
7:58 7’ 80%/1/15% p0 st1 sip fw1’ 6 deep air cream umcka HWB#2
(nostrils10% nauseous0% stomach0% sinuses0% headache0% sore throat40%)
-8:47 80%/1/15% p0 st1 sip fw1’ 6 deep air cream umcka HWB#2
(nostrils10% nauseous0% stomach0% sinuses0% headache0% sore throat40%)
B1-4 ‘ in sun, stools firm?
Sum: 8h47-1h15-(15+8+7=)30 = 7h32-30 = 7h02, up 3x (30’), 6h deep
ACTIVITIES (aim: 40% energy) ➔ ACHE: 80%/1 (➔ TT 0), practicing ➔ 80%/3 , rehearsal & service ➔ 80%/3-5, stiff ➔ 30%
ACTIONS ➔ PAINS: except GI , esophagus , pee pain: 3xp3-4 in evening from taking C-supps too late , lower back unrest
Touch: Covid: Weather: Indoors Outdoors .
Last focal seizures: Dec 11th: 1x. Nov 21st: 2x.
Last esophagus blocks: Dec (20th, 15th) 11th (9th,) 1st, Nov 30th 2x, 29th 2x, (28th,) 24th, 22nd, 20th. Powder blocks in funnel if it’s too much in one go…
Jaw: Hardly & seldom pain since Nov.
Treatments
Bloods at cardio Dec 9th: Homocystein a bit high, continue B3 and B2, phosphate not that bad. Leukocytes low! CK, muscular, too high, praps fibro?
Alternative health practitioner Dec 6th+20th: Tried nothing new yet.
Chinese Acupuncturist - Session #32 on Nov 4th., after 14 days “Energy still pretty stable at 20%, despite jab-nausea…”, now it’s down from that so often that I tried #33 22nd Dec. Wasn’t worth it: No improvement, sleep too short.
3rd jab on Nov 7th… 
After successfully twisting my leg/back to the side on a small stool whilst playing cajon I had quite strong knee pain. First physio youtube video on knee pain in this case by Doctor Jo immediately helped with the first treatment - once again… - doing the others (adapted a bit) to make sure tho,
SELF-PHYSIO (click for details): 97' (RR: 0)
white_check_mark: airing 4x2’, cold shower 1x(10’), cream/oil fc/ey/hd/ft 8x1’, teeth 3x2’, HWB 3x3’, breath exercises 3x1’, Y. Nidra 0’, massage gun 0x3’, daylight lamp/sun 5x5’, plantar/calf stretch 4x1’, acupressure 0x1’, palpate 0’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 7x1’, yoga/stretching 6x1’, 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): 26th: Forgot C-supps till 13:40, so ate a bit and am postponing the next meals as well, which ended in bladder pain in the evening. 24th Dec: Need rutin (Big A.) again, of the practitioners recommendations 1) probably not ordering masterwort / Imperatoria ostruthium. 2) ordering Hexacyl (Sulfur D4, Lycopodium Ø, Berberis Ø), 3) following/parallel Bitter herbs, 4) Steirocall comp. (for "arthrosis" & bones) 5) upping pantothenic acid from 2 to 3, 6) instead of getting the glutathion activator of which I'm already taking almost everything in more fitting doses except manganese now new: B9 as 5-MTHF and upping MSM in Feverfew slowly from 1 to 3. But reducing glutathion 4x250 to 1, and before meals like it says everywhere else, not after like it says on this tub. 7) instead of taking Pro Mucosa by Tisso I prefer to add at most biotin (B7) and for the intestines the (fig) enzyme ficin (some say similar to pepsin & trypsin), altho I only reacted to enzymes like NADH & serrapeptase for a few doses, but I already take everything else in it. 8) Received & taking chlorella. Dec 12th I think it was I finally sorted out: Vit.C not with copper, so Cu in the evenings and vit. C the meals before, 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: Forgot my C-supps (morning) till 13:40, so a bit of muesli and everything else 2h later than scheduled, ending in some bladder pain.
“16:15” preparing pills
“18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
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
“0:00” psyllium / medicinal clay
“2:00” A4 300mg GABA + teeth
“4:00” +0.25 GABA
B=11/ ’ in sun/lamp “07:00” ALA, Ro#1, Qc#3 Rs#1 2xSAM-e EGCg + Fev/MSM + Sily +2The Back exercises. Soak seeds.
Teeth.
Meal ’ in sun/lamp. aloe.
’ in sun/lamp 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)
“after muesli” C5 2xglutathion
xylitol
nux
teeth
“11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
“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
“after lunch” D3+ 2xglutathion
+xylitol
“16:15” teeth
“16:15” preparing pills: 5x to encapsulate.
“16:15” nux
A1 “18:00”
D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4, Rs#2, Ro#2
myo-inositol
Eat + 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.
ToDo: RSM webinars on lipids Nov 15th, supps on Dec 2nd - still need to get round to that, the fibro webinar transcripts and the MCAS summit before that, as well as reading Murphree’s fibro book, might get a newer edition of that.Lessons in self-care
Lessons in self-care #522 Made sure I kept in first gear, but still got stuff thru.
Reasons to be cheerful #558 Music was worth the pain, real fun.
- 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