2022-12-28, Wednesday - Energy 18% / Sleep 90% / Feeling 80%-ish / nausea 0%, fog 10%
Successes: 
Got the supps ordered at last. And more encapsulated.
New Habits: 
(27th: 2 more, 26th 2 more before that)
5’ worry time (
) 5’ plan time (), 1-2h me time () (This is: Just in case)
Back: More exercises () hanging () massager () HWB (), typing lying on front (). (Back OK, but keeping an eye on it.)
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) /()
Clean tooth space
Knee exercises. It’s better, but I need further leg stretching!
Update “supps” below!
Encapsulate more! ()
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 (82%), insomnia 3 (10%), fog 2 (10%), headache (1) (25%, but only 2h at night), GI 1 (10%), depression 0
Triggers & resulting Symptoms
JAB#3 (on Nov 7th) → MCAS / histamine:
Today: “10%” altogether = 18% energy for under 45’, but can push thru slowly.
Night ‘histaminey’ problems: 6:00-10:00 (with +.25g GABA):
nostrils20% nauseous20% stomach10% sinuses40% headache25% throat20%.
I guess from cellar mould without mask.
Day condition: Nausea ?10%, white lips ?30%, pale face ?20%, “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.
“LOSING” 9 days: Nov 23rd to Dec 1st: 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 6 days: 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” 2 days: Dec 7th-8th: Losing TT & energy, but praps cos of too little sleep? However burning tongue from white beans = histamine…
“WINNING” 9th-14th 6 days: 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… 7 days: 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,
NOT SURE: 25th 2:2(?), (26th 0), 27th: 2:2, (28th 0 - cellar),
Treatments: Antihistamine, and extra GABA from Nov 29th.
SLEEP (click for details): 8h01, up x (19'), all deep. ✅ ➔ Feeling 90-70% well, Ache 11 of 7 ✅, getting up: 70%/1 ✅. Nostrils 15-20% stuffy 50% of the night. That and burning sinuses I think from forgetting to mask in the mouldy cellar room yesterday evening.
A3 A4 teeth cold shower p0 Sleep 1:30- Why not 21:00? 3rd # is LBU
Memos: Lower Back: short exercises, twist-stretched, yoga & hanging. massager.
2:45 3’ 90%/1/15% p2 st1 sip fw1’ deep cream
(nostrils5% nauseous5% stomach5% sinuses5% headache0% sore throat5%)
4:25 6’ 80%/1/15% p0 st1 sip fw1’ deep cream A5 HWB#2
(nostrils5% nauseous5% stomach5% sinuses5% headache0% sore throat15%)
7:40 5’ 70%/1/15% p0 st1 sip fw1’ deep air
(nostrils15% nauseous25% stomach15% sinuses25% headache25% throat20%)
-9:50 70%/1/15% p0 st1 air /9:55 B1-4 ‘ in sun, stools firm?
(nostrils20% nauseous20% stomach10% sinuses40% headache25% throat20%)
Sum: 9h50-1h30-(3+6+5+5=)19 = 8h20-19 = 8h01, up x (19’), all deep.
ACTIVITIES (aim: 40% energy) ➔ ACHE: 70-80%/2 ➔ 0 TT, playing music ➔ 80%/4 , phoning / mailing / paying / researching & ordering supps / guinea pigs / cat-sitting ➔ 80%/1 . (Tired Wedn. eve. at 22:00, but kept on with ordering supps till 2, not sure how clever that was, but at least got it done)
ACTIONS ➔ PAINS: except GI: stomach from citrus fruit, careful , esophagus , pee pain: 0xp1-2 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: Homocysteine 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: Starting to get some more of her suggestions done.
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… 
SELF-PHYSIO (click for details): 102' (RR: 0)
white_check_mark: airing 5x2’, cold shower 1x(10’), cream/oil fc/ey/hd/ft 8x1’, teeth 2x2’, HWB 2x3’, breath exercises 8x1’, Y. Nidra 0’, massage gun 0x3’, daylight lamp/sun 6x5’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 0’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch x1’, yoga/stretching 10x1’, hang x1’. hunchback-pillow 1’, 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): 28th Dec: Ordered Practitioner's #1) masterwort / Imperatoria ostruthium, #2) Hexacyl (Sulfur D4, Lycopodium Ø, Berberis Ø), #4) Steirocall comp. (for "arthrosis" & bones) (& umckaloabo), altho I'm not at all sure about any of these. 27th Dec: Ordered another 2000 empty capsules, that makes 1000/m = 33/d (16€/m). 24th Dec: Need rutin (from Big A.) again. Practitioner's #3) following/parallel Bitter herbs, #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. Instead of taking #7) 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 #8 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! Started off OK, considering late sleep.
/“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
0 “20:30” chamomile
/“21:00” A3 PF#3 0.3gGABA & .6glu & Qc#2 Hon#2 + 1 Rupafin or A2
0 “0:00” psyllium / medicinal clay
/“2:00” A4 300mg GABA + teeth
/“4:00” +0.25 GABA
/9:55 B=11/ 0’ in sun/lamp “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/lamp. aloe.
/10:25-35 20’ 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
0 “after lunch” D3+ 2xglutathion
+xylitol
/19:50 “16:15” teeth
/ “16:15” preparing pills: 5x to encapsulate.
0 “16:15” nux
/19:30 A1 “18:00”
/19:20 D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4, Rs#2, Ro#2
0 myo-inositol
20:00 Eat + aloe + PQQ+Ω3
/19:50 A2 +
apigenin & heating down
eve:
bed 2:00 without FCS after ordering lots.
3:35
(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 #525 Meals on schedule.
Reasons to be cheerful #561 Great fun playing Leemaker’s/Sinach’s Way Maker on my keystation. Maybe record that?
- 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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