2021-10-16, Saturday - night a bit short, but amazing how quickly my wake-up supps propped me up after a sluggish start; maybe a few minutes of gut-uneasiness after ribose… Testing NADH for PEM today. Ribose still under suspicion…
NADH is for PEM, post-exertional malaise, theoretically by improving the ATP in the mitochondria. So now I’ve got it, I deliberately just over-exerted myself at table tennis, 15’ longer than pretty full Ache. When I came home my wife said I have the sick yellow colour in my face, like before, plus a bit of orange from the exertion. 30’ later at 16:50 have now taken 5mg NADH, hoping for that bringing the PEM down quick and wary of it maybe causing “overstimulation & jitteriness”, some say start with 2.5mg, altho the “capsule” sizes (with filling) I’ve found go from 5 to 20mg. As they are not enteric coated, just normal HPMC I cd decrease the dose, by opening the capsule, but OTOH they may not be as effective as enteric coated ones anyway, so also less sfx.
At 17:05 I feel a lot better, much like the first times I tried serrapeptase, which didn’t keep on. Maybe placebo. As my psychiatrist said sign of placebo is that it continues working for months. My body is a bit warmly tingly. As I need to go to 2 shops now before closing time I can test whether I really (seemingly) have more energy or just feel like it… Unusual really warm feeling in my left calf for 5’. Bit of pins prick feeling in a right finger and left wrist is probably over-conscious.
18:15 no problem in the 3 shops, not quite sure if it feels natural or not. Going to do some yardwork before the light’s gone. Worked out fine, but unusually hot’n’sweaty, had to take my hoodie off. At least an hour. Then some music production. My wife says I still look tired, but that’ll be something different.
Triggers & resulting Symptoms
SLEEP: 7h37, up 4x (43') ➔ Feeling 80% well, Ache 2 of 7 ✅, sluggish start, but then improving due to the normal wake-up supps
No fw!
FCS p0 managed a lot of things I’ve been putting off, so worth going to bed late - I hope…
23:25-
01:38 3’ 90%/1 p0 st1 drink fw1’ 400mg theanine GABA 2nd passiflora, 1st SRP
02:28 14’ 90%/1 p0 st1 drink fw1’ 2nd SRP, 2nd mumijo 3rd passiflora, 1 rosewort, 5x RR 
.
4:12 23’ 90%/1 p0 st1 drink fw20’ 4th passiflora (seems to be working better, praps due to increasing rosewort)
4:55 3’ 90%/1 p0 st1 drink fw1’ Riskily long sleep break for fw is making falling to sleep harder, now hungry & thirsty → soy drink (forgot dry mouth gel), oh and I’ll try a 3rd mumijo after all.
7:20 3’ 90%/1 p0 st1 drink fw1’ Hungry & thirsty → soy drink, Zn, SRP
-7:46
Sum: 35+7h45-(3+14+23+3=)43’=8h20-43’=7h37, up 4x (43’)
ACTIVITIES ➔ ACHE: ➔ 90%/1, till during the end and after table tennis ➔ 70%/3, after taking only 5mg NADH ➔ 90%/1. I'd taken
Ache = also Exhaustion/Tired 
➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔
Socializing/Talking➔
ACTIONS ➔ PAINS: RR at night ✅, GI uneasiness and a strrange unnatural feeling after taking Ribose in the morning and then later strong stool urge after eating.
➔
Lying , standing , loins , sitting , arms up , neck stiffness 90° , stiffness after poses , walking , fast cycling , bladder 0xp1-2 , GI , talking , mask-talking "
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.
Treatments:
(Supps for Sleep/Ache; Acupressure & Self-Treatment mainly for Pains)
Supps TAKEN TODAY: Slight GI again seemed like the ribose, First NADH-experiments at least seem to have placebo fx
/22:30 mumijo. P5P. 1st 1x289 passiflora, selene, 1x rosewort/Mg carbonate/B1 at meal.
/23:05 600mg GABA 500mg glutamine.
/01:40 400mg theanine 600mg GABA 2nd passiflora, 1st serrapeptase (2h after meal!)
/02:30 2nd SRP, 2nd mumijo 3rd passiflora, 1 rosewort
/4:12 4th passiflora
/7:20 zinc, 3rd SRP
/9:40 600 GABA+500mg theanine, 1 Mg glycinate. NAC. !1g (only) Ribose to wake up. Felt as if the ribose immediately went to my gut.
14:40 First NADH after strenuous stool seemed to help quickly, no sfx.
16:50 2nd NADH again seemed to help inside of 15’, no sfx.
Daytime: NAC , Ribose , 3x1 malate , 3x1 glycinate , ? SRP (2h after meals) . tea tree oil
Supps to KEEP UP (3): passiflora, GABA, theanine ✅, to WATCH (10): Ribose seemed again to cause slight GI issues, discomfort for 5' & looser, more frequent but more strenuous stool: maybe use it just for emergencies or check if NAC or Mg glycinate is better with similar good fx. glutamine. Mg malate & glycinate (< 6, GI), 2-3x mumijo, NAC, P5P, Ribose (GI!?!) ✅🧐, ↗2-3x rose root, ↗?x SRP 🧐, to START/CHANGE (2-3): NADH, ALC ✅/❌/🧐. Not 1mcg melatonin. Watching GI 🧐 & feverishness 🧐.
SLEEP:
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks
GABA 2x600mg: deeper, 10 areas in daytime
theanine 1x300 relaxed, not too long
glutamine 1x500mg: GABA antagonist. But maybe more day than night?
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - not nice feeling.
INFLAMMATION:
5:30 serrapeptase 2x10.000IU (more?)
zinc
tea tree oil on gums
rose root 20:00 2-3x200mg (serotonin & bp)
mumijo (shihalit) 20:00: anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: Mumijo – Das schwarze Naturheilmittel
2h after meals SAMe 
0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe - #2 by Anne
WAKE/FOG:
8:00 GABA & theanine
Mg glycinate 2x400
NAC
Mg malate 0-1 for the time being , cos I’m running short. (2x500)
ACHE:
Serrapeptase up to 8x or more?
ENERGY/FATIGUE:
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, <500mg per serving?! No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg, watch out for overstimulation & jitteriness.
// Acetyl L-Carnitine (ALC)?: LC first? A for Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// glycine? Alertness
STIFFNESS:
Glutamine?: Low Dopamine in Fibromyalgia and CFS
NOSTRILS CLOTTED at night
tea tree oil (lavender not enough)
EVERYTHING:
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID:
Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
SELF-PHYSIO: 71' ✅ inkl. RR ✅.
5x RR . Timing, AuTr 10’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’, neck 2 4’, twist-stretch 2’, loins 5’, yoga 5’,
Timing, AuTr 10’, hunchback-pillow 10’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’, neck 1+ 9’, neck 2 10’, twist-stretch 10’, loins 5’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, jolt-jump 1’
THERAPIES: Still stiff from yesterday's acupressure.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
As the supp-treatment as well as their triggers/symptoms (= fx & sfx) are now my main focus, I’m trying out putting them first as treatments. Altho acupressure as been the fundament for single pains… But the supps are improving sleep, activities and Ache, after nothing else could/can (except last year a lot and now still sometimes cryotherapy/cold showering for Ache).
Lessons in self-care #94 Need to watch out if the energy NADH gives me is taken from something else I may need…
Reasons to be cheerful #96 First try with NADH really worked out well so far.
- Highlights week 20th to 26th.
- My “How to symptom track & trigger hunt”
- Next up: Finishing off the treatment list & spreading that.
Abbreviations & explanations
Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.
Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments
My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.
TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD
’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.
SLEEP: slp, w, lbu/LBU, RLS, p, i
slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.
ACTIVITIES: TT, e.g. "5:1"
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.
SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.
SELF-TREATMENTS (about everything else...)
The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “
” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
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