My daily symptom & trigger hunt, for preventing & alleviating, can be generalized.
2021-11-01, Monday - researched & ordered supps, only managed short cycle-walk to shop
Triggers & resulting Symptoms
SLEEP (click for details): 8h09, up 4x (36') ➔ Feeling 80->90% well, Ache 1 of 7 ✅, nose unstuffed again by Q10? 🧐
No fw!
FCS p0! 23:20-
00:51 3’ 90%/1 p0-1 st1 drink fw1’ overtired
02:03 3’ 80%/1 p1 st1 drink fw1’ druggy-tired
04:35 25’ 80%/1 p2-3 st1 drink fw2’ druggy-tired
06:15 5’ 90%/1 p0 st1 drink fw3’ tired, but OK now
-8:05 80%/1 p0 st1 drink fw3’ druggy, stopped by thea GABA SRP rhodiola NAC ALC glyc ginkgo 2Q10 
Sum:40+8h05-(3+3+25+5=)36’=8h45-36’= 8h09, up 4x (36’)
ACTIVITIES ➔ ACHE: rest/research/ordering ➔ 90%/1, feverish as soon as I try to move much, so didn't.
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: Slight pressure pains in several places while falling asleep 🧐. 1xp2-3 at night (too little GABA?) 🧐, stiffness seems down since yesterday, everything else good except the feverish-feeling
➔
Plantar fasciitis? 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 TAKEN TODAY (click for details): Sleep: PF good, but without theanine again a bit too druggy: change?. 4 PF, P5P, Se, 2 Rho, 2 mumijo. 1.7g (4) GABA, 1.1g (3) glutamine, 2 thea, 2g NAC, 9 SRP, 10x30mg Q10, 4 ALC, 2 NADH, 2 ginkgo, 2 glyc, 2 mal.
/21:25 PF#1, P5P, Se, 2 rhodiola
/23:00 PF#2, 0.6g GABA#1, 0.6g glutamine#1
/01:35 PF#3+4 0.3 GABA#2, 0.3g glu#2 (not thea.) (but feeling knocked out…)
/02:00 SRP#1+2, Q10#1+2
/04:35 mumijo#1#2 alone
/08:05 .5g GABA#3 & thea#1+2, SRP#3+4, 0 zinc, 1 rhodiola, .3g NAC#1, ALC#1, glyc#1, ginkgo#1 Q10#3+4 → nose free, head pretty free, awake inside of 15’
/14:15 SRP#5+6, 0 zinc, .3g NAC#2, ALC#2, glyc#2, ginkgo#2 Q10#5+6, 1 fertilsan-goo
/16:55 0.5g NAC#3 ALC#3 SRP#7 Q10#7+8 mal#1, NADH#1
late! /19:05 .3g GABA#4 & .2g glu#3 (OR thea#3) &
/19:05 0.5g NAC#4 ALC#4 SRP#8+9 Q10#9+10 mal#2, NADH#2
Daytime: NAC -2400, malate/glycinate, SRP -8 (e.g. 11h, 15h) . tea tree oil/calendula/myrrh, NADH (meals?). alerter: ALC? 1/4 tsp. Ribose: GI? mumijo (meals/meds?)
Supps (click for reference details) to KEEP UP (up to 6): NIGHTS: 1.2g PF, 1.5g+0.3 GABA (& rhodiola & P5P), 0.6g+0.3 glutamine, 1 theanine at night again? 🧐 +2 ✅, BUT druggy of late, praps better that way sometimes, or add theanine again, or add less or praps at 6:00? ALC, ginkgo for FATS! WATCH (10): Mumijo at 4:00, reduce SRP 30' before or 2-3h after meals, both for inflammation (JAW!!), same for NADH if poss (Best all 3 "to go") 🧐. GUM: a) Calendula, b) Umckaloabo, c) Tea tree & d) Myrrh. DAYS: Mg mal. & gly. (< 6: GI), NAC, NADH. ALC. Q10 🧐. Ribose ↘<1g , using a 100mg spoon "to go" 🧐. JAW INFL: Q10, next as Ubiquinol. EVES: P5P: 20:00 50mg, with meals? (with Mg? For GABA). 2x roseola. RE-CHECK: SAM-e (sfx?). UP NEXT: arginine, BLOOD FATS: ORDERED: Resveratrol, niacin (B3), Quercetin, (Q10,) not Picamilon?? not more omega3 NEXT?: 1) lecithin, 2) pectin 3) red yeast rice extract 3) Phytosterols?? LDN: psychiatrist?
SLEEP: !GABA with glutamine and !1 !theanine, !Passiflora, ?P5P (eve), ?SRP, not Mg gly
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks. 18th: Starting earlier.
GABA 2x600mg: deeper, 10 areas in daytime. (Remember Rhodiola increases serotonin & decreases the BBB! as does P5P)
theanine relaxation & alertness, so effective and shorter sleep.
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
melatonin 1mcg at 22, 1mcg at 2 - but not nice. GP sez: increases GABA, so maybe that’s an interaction.
INFLAMMATION: SRP, Zn, Rhodiola, mumijo, NAC, Q10 e.g. for gums
5:30 serrapeptase 2x10.000IU (more?)
5:30 zinc. Doc: Not too much (can’t remember)
more: tea tree oil on gums
20:00 Rhodiola/rose root 2-3x200mg (ehm, 3 is too much!) (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo (shihalit): 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: https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/heilpflanzen/mumijo: When ill, 2-3x200-300mg/d 30’ before eating for 20-30d. Then 10d without, then another 20-30d.
2h after meals SAM-e 
0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe/SAM-e - #11 by JayCS. Or was this GABA? Anti-inflammatory? (Bloods?)
WAKE/FOG: GABA/theanine, 2xMg, NAC, ALC, ?ginkgo
8:00 GABA & theanine
/ Mg glycinate & malate <6x!
/ NAC seems to work, try without gly or ALC
/ ALC worked well instead of NAC Oct 26th, try without gly or NAC
ACHE: !NADH, ?SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10, ?ginkgo
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. best 30’ before meals, says sourcenaturals…
/ Acetyl L-Carnitine (ALC)?: LC first? Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// Q10/CoQ10: PERHAPS: antioxidant, heart, energy, ATP, FM (& migraine), but probably not CFS: reduces pain, tenderness, fatigue, and sleep issues, possibly (orally) blood pressure, blood fats, blood flow & gums, taken for 3-6 months, 300-2x200mg/d or 200+200ginkgo for FM, ubiquinol, The nutrient CoQ10 200 mg a day - #3 by JayCS
// glycine? Alertness
STIFFNESS: !GABA
Glutamine?: Low Dopamine in Fibromyalgia and CFS. Doesn’t work for me.
NOSTRILS CLOTTED at night: Q10?
tea tree oil (lavender not enough). “Breathe well” oils OK.
EVERYTHING: B12? Schüssler 2, 4 & 7
Vitamin B12: injections again.
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID: !almonds
?Mumijo wasn’t working first: But heartburn/hungriness OK as of Nov 1st.
Bentonite?: 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))
RAYNAUD’S: Menthol locally, arginin (amino acid, 6-30g/d): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS See “research-search today”, Nov 1st.
ToDo: Next vitamin D3 with K2? That’s what a German expert blogger recommends.
SELF-PHYSIO (click for details): 46' ✅
Timing, AuTr 10’, hunchback-pillow 5’, cold shower (10’), palpate 1’, belly 3’, back 7’, loins 2’, neck 1+ 2’, neck 2 1’, plantar/calf stretch 3’, foot on knee 2’,
twist-stretch 10’, 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:
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Research-search today:
None of the supps that have evidence for decreasing blood fats well (niacin, lecithin, plant sterols) have evidence for increasing CVD, cardiovascular disease, so the fat-lowering apparently doesn't help as desired... My Mediterranean diet is still best of all (so praps reduce sugars even more), praps carnitine (ALC, alertness), arginine (blood flow, pressure, plus Raynaud's), Q10 (esp. gums), which I was going for anyway as interesting for FM & CFS, plus polyphenols like quercetin and resveratrol (best for lp(a)! grapes, mulberries), also xuezhikang (red yeast rice extract), a bit: pectin (also lp (a)), ginkgo, for lp (a) also vit. D
- niacin (NADH differs!), 2) lecithin, 3) Phytosterols. (4) Picamilon?) were my starting point, BUT…
- Niacin: It improves all 4 of my blood fats, but not mortality (2017), that would also concern the split with GABA in the synthesized supp 4 picamilon. Likely sfx to occur too.
- Lecithin: Improves blood fats, but may with time contribute to atherosclerosis & heart attacks (2013).
- Phytosterols / plant sterols & plant stanols: Decrease cholesterol, but the evidence is inconsistent if it/this reduces CVD: 2014 yes vs. 2008, 2012., 2014. May be good for CVD and IBS too (2019). Still controversial tho (2019) and (Jena, 2021).
-
Even omega 3 doesn’t improve CVD
“agents that modulate … serotonin” (serotonergic) can help IBS (several studies). - Mediterranean diet is good for CVD.
- Polyphenols in apples & berries (e.g. tart cherry juice: anthocyanins & flavonoids) or as quercetin: blood pressure
- Prebiotics, probiotics and (their combination) synbiotics.
- Multivitamins together with chelation therapy; preliminary evidence for carnitine, arginine & Q10 (2020).
- multivitamins/multiminerals, antioxidants, folic acid, vitamin E, niacin (B3), and beta-carotene have no evidence (2019)
- Transition metals, such as iron, zinc, copper and selenium, is probably a case of dose, unclear.
- Vitamin D deficiency seems bad, but adding it doesn’t help, unclear why.
13. ALC, Q10, xuezhikang (red yeast rice extract) might help instead of the above, also pectin, ginkgo, resveratrol to a lesser extent (2019)
Dietary natural products as emerging lipoprotein(a)-lowering agents - PubMed In several preclinical and clinical studies as well as meta-analyses, natural products, including l-carnitine, coenzyme Q 10 , and xuezhikang (red yeast rice extract 1.2g/d (2014), praps pleiotropic (=more fx than first thought), anti-infl., hypolipidemic) were shown to significantly decrease Lp(a) levels in patients with Lp(a) hyperlipoproteinemia. Other natural products, such as pectin, Ginkgo biloba, flaxseed, red wine, resveratrol, a polyphenol in grapes, blueberries, raspberries, less in peanuts, esp. in mulberries150mg/d for bp; antioxidant, praps anti-inflammatory, anticarcinogenic, cardioprotective, vasorelaxant, sfx GI! & in review 2018 and curcuminoids can also reduce elevated Lp(a) concentrations but to a lesser degree. In conclusion, aforementioned natural products may represent promising therapeutic agents for Lp(a) lowering. (Genetically high Lp(a) is my main issue, altho it’s LDL & triglyc I want to get down now.)
Wondering about glycine vs. triglycerides I saw it hinted once that it might help, but nothing “real”.
Lipoprotein a = lp (a) is explained here as ocurring elevated in 0.4%, involved with 14% of heart attacks. 2.6x greater risk of heart attack, up to 3 months ago 3.6. Induces blood clots. Best known agents: aspirin, niacin, ALC, apple pectin, vit. D lower lp(a) by 20-35%, but resveratrol in animals 60%, 1! human trial showed it too…
Researching products to order, resveratrol as opposed to L-arginine, caused problems today, so took ages, but after looking at 12 products carefully, I found one without additives:
The concentration of resveratrol in the extract differed or was missing. A seemingly good product contained a euphemism for magnesium stearate, 96% stearin & 4% magnesium, so very cheap: Evidence says that’s OK, anecdotes that say it harms skin/GI explain the euphemism. But I’ve found the second cheapest, all things regarded (€/g and concentration) 
, is double as expensive, but has no additives and the company looks good, so I’m deciding on that.
Plus I found an old combination product I once had already has a lot of the stuff I'm now taking, what do I do with it?... The answer after reading things up after opening a capsule....!
however with a silly zinc dose of 40mg per 3 capsules, that’s already 13mg/cps, so I can only take 1/d. Per 1 cps. they have 167mg arginine, also L-carnitine (cf. ALC), 5mg Q10, 20mcg selene, 27mg NAC, in 3 capsules, which would all not cause any problems with anything, similarly the vit. C, D, E, pine bark, folic acid and beta carotene. Question is now the age: Whoops, 4 years. They were stored cold, dry, without light, but arginine is an amino acid, which can change, and there are no oils, but the vitamins D & E are fat-soluble, so can go off, according to German consumer association. However another fairly respectable looking German site says you can amino acids lose their fx after 1-2 years, but apart from that there’s no problem, they just don’t work as well. Zinc is what I’m after most, which’d be OK. Ah, I think I’ll open a capsule and see: Yuck! Gooey sticky brown mess, deary me.
OK so after that goo, I need zinc, say my GP and my cardio too... Like magnesium there's so many kinds, this is gonna take another while... Answer: glycinate seems most bioavailable.
Lessons in self-care #107 Right to be careful with myself today, really can’t do much.
Reasons to be cheerful #114 Got most of the supp research done satisfyingly.
- Still no time to do any new highlights yet…
- My “How to symptom track & trigger hunt”
Next up…: Oct-Summary; Table of supps & use: fx (incl. serotonin vs. dopamine), sfx, doses etc., for docs & me; finishing off the treatment list.
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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