My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-12, Friday - unkind sleep, a bit of power mask-talking: ➔ Achy.
Mr. 40%-is-the-new-
slipping & slithering 
on ice 
a few miles from the 40%-finishing pole… - will he ever make it?.. (see “development”…)
Triggers & resulting Symptoms
SLEEP (click for details): 7h44, up 7x (1h35) ➔ Feeling 90% well, Ache 1 of 7 ✅ At least 4 intense dream awakenings, at least 3 unkind: 2 about negligent fathers... And stomach burn. Supps? Won't be pectin, more likely the 'acidity' of carnitine. 🧐 Best treat it as a case of waiting a while. Nostrils free enough even without Q10 (just from airing) ✅
No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:05-
00:17 11’ 90%/1 p1 st1 drink fw4
01:49 8’ 90%/1 p1 st1 drink fw4
03:15 3’ 90%/1 p1 st1 drink fw1 Telling dream of my father eluding me and woke up me calling him.
03:46 35’ 90%/1 p1 st1 drink fw1 - sort of tired but awake, no idea why? Maybe the dream(s). Few ideas for work, but none worrying. Try airing? Nope. 2nd 6. Too late for FCS.
04:51 30’ 6. Later up quickly for: HWB.
07:00 8’ p0 st1 drink QRSS fw3’ Woke up from a dream of sort of lost in nowhere, then saw an act of extreme violence point blank - a father taking revenge on a son… hmmm…
-07:42
Sum: 1h55+7h24-(11+8+3+35+30+8=)1h35= 9h19-(1h35)=7h44, up 7x (1h35)
ACTIVITIES ➔ ACHE: ➔ 90%/1, despite again shorter sleep. 50' Pretty full power mask-talking ➔ 80%/2, sort of resting, but not enough (at work), and 15' mask-talking, then commuting ➔ 80%/3, cryotherapy/acupressure ➔ 80%/2, supps ➔ 80%/1? table tennis: ➔ 70%/4, supps ➔ 80%/2. At the moment acupressure should be one of the activities that cause Ache.
Ache = also Exhaustion/Tired 
➔ 90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings, Grandchild, Work/Mask-talking, Socializing/Talking.
ACTIONS ➔ PAINS: GI: Less/no heartburn lately: mumijo? (but watch drinking more with the supps) ✅ Stomach burn tonight: Acidity? ❌ of the carnitine?, so encapsulate? 🧐 Diverse small pains for acupressure, but not disturbing sleep. ✅ Rest good. ✅
➔
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, plantar fasciitis after
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee, plantar fasciitis after
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 PLANNED/TAKEN TODAY (click for details): Why is carnitine so acidic (taste, ?stomach burn) altho it's only an ammonium derivative of amino acids? NEW/IRREGULAR: Arginine7g, B3:0, Carnitine2, NADH2, Pectin"1", Ribose 0.g (Keeping REGULAR: GAB:~2g(4), gin2, glu:~1.2g(4), gly3, mal3, mum2, NAC: 2.5g(5), P5P1, PF4, Q10:1, Qc1, Res1, Rs1, SAMe1, Se1, SRP4 Rho2, the: .2g, Zn1)
Empty: Arginine?, B3:0?, Carnitine?, NADH?, Pectin?, Ribose .g?
Yesterday’s!? 18:00: Confirm #-numbers, tally backwards & prepare tomorrow’s entry.
/19:20 (“19:00”) PF#1 Ar2g#1 gly#1/mal1 P5P/2Rho/Se Pectin#2 = “PfAr MlGly PePuRoSe”
/21:00 (“21:00”) PF#2 .6 GABA&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/00:20 (“23:00”) PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu” (12.: 2x.4g)
/02:15 (“01:00”) PF#4 SRP1#+2 (PF+2S) “PF+Sr2”
/04:20: (“03:00”) mumijo#1+2 (teeth)
/07:05 (“06:30”) quercetin resveratrol#1 SAM-e1, Srp#3 “QcRsSaSr”
/07:50 (“07:30”) Arg3g#2,.Car1g#1 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArCarGaThe GiGly n’AC/Z
/09:20 (“09:30”) gly#3 .5gNAC#3+ “g-A-leYNiC(S)” Galenic(s) GyNc
/10:45 Nd#1Sr#4 (+2h/) (8:15 breakfast) #NAC#4
FILL!! 2nd TEA TREE OIL to go. Teeth!
/12:25 (“11:00”) Car1g#2 mal#2 0.5gNAC#4 (NADH#2 SRP#5) CarMlNc(NdSr) 2x.2g Rib
ToGo C: NAC 4xMl, 4xNc, 4Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gly mal Sr (+NADH)
/15:30 NADH SRP: gly#4 nc#5, nd#2, sr#5,
/16:40 (“15:00”) Arg2g#3,.0Car1g,3gGA#4/glu#3,gink#2,0mal#3,.5gNAC#6, “Arg.Car.GiGa/Glu.malNc” + Sr#6 Why not NADH & Srp?
/18:50 (“17:00”) 0NADH# Q10! 0SRP2x(#) (Q1:oil/Nd(Se)) “NQ1Sr” Prepare tomorrow’s.
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)
Amounts: Arg 3g(2/2) Ca4:1-4g. glyc/mal -6, NAC: 5 (2.4g), NADH 2x5mg (max. 35mg+(1800 inpatient)), Q10: .1gUbiquinol (or 2x200mg or +200ginkgo). Ribose 0.1g 1/4 tsp.: GI?
Not with meals, e.g. 11h, 15h: NADH, SAM-e?, resveratrol .5-1.5g, SRP -6, mumijo 4:00 (not meds either)
Jaw locally too: tea tree oil/calendula/myrrh, arnica, heat
“ToGo”-compartments for the 11:30-batch the next days:
A) ALC, B) Mg mal, C) NAC, D) NADH & (2xSRP); E) Rib separate with spoon.
Supps to CHANGE:
- Still no heartburn, but stomach burn & dreams: carnitine? & overall change/adjustment?
- 
watching arginine (also Raynaud’s), carnitine & pectin for lipids.
- pectin 2h apart from supps / (bottle): with meals. Squaring the circle again.
- swapped from ALC to LC (Acetyl-L-Carnitine to L-Carnitine) today.
- as 
as everything else seems stable: niacin (B3), careful due to probable sfx like flushing.
- ?- checking: PQQ (Pyrroloquinoline quinone), started researching omega 3: microalgae!)
- as as I need new D3: ordering D3 with K2.
- ? someday: New doc for LDN?)
Supps to KEEP (Click for all supp details - being re-arranged): 7g?Arg, GABA, ginkgo, glutamine, glycinate, malate, mumijo, NAC, NADH, P5P, Passiflora, CoQ10, Quercetin, Resveratrol, Rhodiola, Ribose, Selenium, serrapeptase, theanine, zinc.
SLEEP: !GABA with glutamine, 01 !theanine, !Passiflora, P5P & Rho. (eve), SRP, not Mg gly
Passiflora 4x289mg. Less?
GABA 2x600mg: deeper, & 10 symptoms. (Rhodiola & P5P help.)
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
P5P & Rhodiola (serotonin/GABA)
“1:00” 2 SRP serrapeptase 2x10.000IU before? sleep (but 2h after last meal!)
theanine: relaxation & alertness, so effective & shorter sleep.
INFLAMMATION: mumijo, NAC, Rhodiola, Q10 e.g. for jaw, SRP, Zn, better teeth-cleaning & red light for jaw.
5:30 SRP & SAMe: serrapeptase 2x10.000IU (more?), SAM-e, zinc only if picolinate.
Zinc bisblycinate with breakfast. GP: Not too much.
gums/jaw locally/regularly: tea tree oil, calendula, arnica, myrrh, red heat lamp, teeth.
20:00 Rhodiola 2-3x200mg (serotonin (like P5P), BBB & bp, so with GABA; anti-inflamm.!)
4:00 mumijo. 2-3x200-300mg/d 30’ b4 meal, 20-30d. Then 10d without,´ then another 20-30d.
SAM-e 2h after meals 1x100mg (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, NADH, 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: !GABA, NAC, !NADH, magnesium malate, mumijo, omega 3, Q10, SAM-e, SRP
!NADH. Oct 26th even during TT.
Serrapeptase up to 8x or more?
mumijo for “pain”.
ENERGY/FATIGUE: !Ribose, !NADH, NAC, ?ALC, ?Q10, ?ginkgo
Ribose (-6x2.5g) muscle fatigue/ATP; but GI-sfx! (so 3x0.1g), No sugar allowed - #7 by Lynne.
NAC fatigue, anti-infl. -2400mg: NAC = N-acetylcysteine
NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy (ATP) & post exertional malaise: 2.5mg (5x0.5), watch out for overstimulation & jitteriness. best 30’ before meals, says sourcenaturals…
NADH: 5-20mg every morning at least ½ hour before eating, no acids 2-3h after says Teitelbaum acc. to prohealth
/ 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. Better for physical fatigue: LC? PLC?
CoQ10: ?: fatigue, sleep issues, bp, lipids, flow, gums, 3-6m, ubiquinol.
glycine itself? Alertness…
STIFFNESS: !GABA
Glutamine?: Doesn’t work for me.
NOSTRILS STUFFY at night: Q10? Better since taking it…
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 for GI first: But heartburn/hungriness OK as of Nov 1st.
Bentonite?: (= 95% Montmorillonite; zeolithe? IBSD & -C; not together with other supps… (ZdG))
RAYNAUD’S: Menthol locally, arginine (amino acid, 2-3x2g/d? 6-30g/d?): sfx mainly skin, praps gut, overdose: fog. Helps blood flow as well as blood pressure
BLOOD FATS See “research-search today” on Nov 1st. Resveratrol (also ATP (Cort)),
ToDo: Next vitamin D3 with K2? That’s what a German expert blogger recommends. What was wrong with guaifenesin/Amand?
SELF-PHYSIO (click for details): 70' ✅
Timing, AuTr 15’, hunchback-pillow 5’, cold shower (10’), HWB 3’, palpate 1’, belly 3’, back 7’, neck 1+ 4’, twist-stretch 5’, foot on knee 2’, neck 2 2’, loins 2’, teeth 2x2’, plantar/calf stretch 4’, gums 2x30’’, V 2‘,
jolt-jump 1’, yoga 5’, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, workout 7’, red heat 3’,
THERAPIES: Acupressure: Lots of single pains to do, but esp. loins/thighs/back. Back cramped several times, seemed weren't getting a handle on it, and testing at 17:45 showed no improvement. Big Ache after, despite needing several supps batches (forgot Ribose tho).
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Mr. 40%-is-the-new-… What does a 40% target do with me?
When talking with myself/you I use 90% as the target of 100% feeling well (as well as Ache of 1, where 0 would be normal and 3 is pretty bad, meaning I need to rest, can no longer do anything.) But this is the new normality within the boundaries of doing less than half the activities I used to be able to without any problems up to 2 years ago. So where are the limits and sweet spots of what I used to be able to? Yesterday I said 50% to a colleague is what I’m improving to, tending to, but thinking about it and also the days after not being as perfect as Wednesday, I’ve adjusted this to 40%. Meaning I’m actually at 30-35% and am hoping that these will increase to 40% and that when I am there I will be able to reduce my flares-inside-the-big-flare to 5-10% of days. Praps 30% for the sweet spots and 40% for the limits, which usually means overdoing it. This 30 going to 40% helps to communicate to my colleagues where I am and to my acupressurist when she has been asking: “What is still to do?” - which makes me feel like she thinks I am close to 100% (Her methods are close to 100%, but they are limited to my pains and can’t influence sleep or ache etc.). And when my wife says I always almost do too much, she is saying: accept the 30% more it will be better in the mid term, you never will be the kind of person to not do enough, so keep the overdoing it down.
The other side is “Is this only 30% of a life?” Firstly I’m happy almost all the time and I’ve never in my life been able so much to do what I want and need to do. Is want and need the same? Let’s say: Growing wiser and keeping more contact between mind, body and soul, want and need are very close together. I’m happy with not being able to do as much, with being at 30%. I’ve always had so many desires what I want, that this is helping me select some of them. And still they are not enough. I’ve always wanted to study again, wanted to learn something which has application to real life and can help myself and others, and this “learning my body” is a great study and whether here and elsewhere on the web or speaking with people live these are great places and times to learn, to get on, to develop.
A friend of ours a moment ago said as I used to do so much, 30% of that is praps sort of normal… My wife chimed in: Yeah, hyperactive. But that’s just fun, I used to do 130% of normal and 30% of that is 40% - that’s more it…
Research-search today:
Forgot: yesterday I researched BTH, butylated hydroxytoluene, as I’m still using a xylitol chewing gum for my teeth, altho they company decided to take that out, because it may be bad in large amounts (the Chinese producer hadn’t declared it). Nothing proper today.
Lessons in self-care #120 Wanted to meet with son’s family. Today no chance, let’s see tomorrow.
Reasons to be cheerful #126 Oh I’m fine just sitting here leant against my sofa, listening to prog rock and blogging… 
- My “How to symptom track & trigger hunt”
- Next up…: Oct-Summary (& add to blog-summary); 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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