My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-13, Saturday - supp chart, typically weird & colourful… I hope not too confusing…
Triggers & resulting Symptoms
SLEEP (click for details): 8h36, up 3x (24'), +20' =8h56 ➔ Feeling 90% well, Ache 1 of 7 ✅, dreams ✅, GI ✅ air✅
No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep teeth 22:30-
1:22 10’ 90%/1 p0 st1 drink fw1’ dream 
, GI , Pf#3+smGaGl
3:00 5’ 90%/1 p0 st1 drink fw1’ dream , GI air:white_check_mark: Pf#4+Sr
5.45 3’ 90%/1 p0 st1 drink fw1’ dream , GI nostrils (r ) mumi
-7.30 10’ 90%/1 p0 st1 drink fw6’ dream , GI (nostrils) QRSS +20’ doze.
Sum: 1h30+7h30-(10+5+9=)24’=9h-24’=8h36, up 3x (24’), +20’ =8h56
ACTIVITIES ➔ ACHE: long TT, incl. supps ➔ 80%/2, talking at hairdressers 40' ➔ 80%/2
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: neck pain 2x during table tennis ❌, rest good (no jaw pain while talking) ✅, however jaw pain while stressing myself to get "my supp chart" better readable.
➔
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): NEW/IRREGULAR: Arginine 3, B3: 0, Carnitine 2, NADH 2, Pectin0, Ribose 0.4g (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, SRP4-6 Rho2, the: .2g, Zn1)
Empty: Arginine?, B3:0?, Carnitine?, NADH?, Pectin, Ribose 0.g
/19:20 “19:00” PF#1 Ar#1 gly#1/mal1 P5P/2Rho/Se Pectin#2 = “PfAr MlGly PePuRoSe”
/21:50 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/01:25 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu” (12.: 2x.4g)
/03:05 “01:00” PF#4 SRP1#+2 (PF+2S) “PF+Sr2”
/05:45 “03:00” mumijo#1+2 (teeth)
/07:40 “06:30” (30’) quercetin resveratrol#1 SAM-e1, Srp#3 “QcRsSaSr”
Up
/10:40 “07:30” Ar#2,.Cr#1 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArCr.GaThe GiGly n’AC/Z +D3.
/13:05 “09:30” gly#3 .5gNAC#3+ “GyNc”
/13:05 “meal/acids+2h” Nd#1Sr#3 (+2h/) (8:15 breakfast) jaw. (1st meal at: ?)
FILL!! ToGo C: NAC Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) 2nd TEA TREE OIL to go.
/15:15 “11:00” Cr#2 ma#2 0.5gNAC#4 (0NADH# SRP#4) CarMlNc(NdSr) 2x.2g Rib. Nd not with acid!
/16:15 “15:00” Ar#3,0Cr#3,3gGA#4/glu#3,gink#2,0mal#3.NAC#5, “ArCr.GiGa/Gu.MaNc” (+ Not Nd!)
/19:10 “17:00” (“meal/acids+2h”) Nd#2.Q10.Rs#2Sr#5. jaw “Nd&Q1RsSr” jaw Meal: ?
“18:00” Prepare tomorrow’s: 1) Complete & copy in “supps” (incl. ‘change’, confirm #-numbers) 2) (delete supp times) 3) Complete/delete lessons/reasons & change # in template. 4) Tally irreg. here 5) Remove “v3” here 6) Cut template 7) Save this 8) Paste template in tomorrow’s once, unhide, paste a 2nd, add 1 to date and ##.
(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 2-7x5mg (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). Q1:oil/Nd(Se).
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:
- No GI, no bad dreams: so if they were sfx of the current supps, they are OK now/soon.
- arginine (also Raynaud’s), carnitine & pectin for lipids.
- Just read someone saying that NADH stops working, so take irregularly(?)
- 
Carnitine acidic (taste, teeth, stomach burn) altho only ammonium derivative of amino acids?
- NADH not with acids like vit. C: what about carnitine tho? (& amino acids)
- pectin 2h apart from supps / (bottle): with meals. Squaring the circle again.
- 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. Studies: for fog, not fatigue. Not together with LC/carnitine.
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, L-carnitine, CoQ10, ginkgo
Ribose: GI-sfx! (so 3x0.2g…) (not -6x2.5g) muscle fatigue/ATP.
NAC fatigue, anti-infl. -2400mg, so 4-5x.5g.
NADH/NAD+: B3-coenzyme for ATP & post exertional malaise: 2.5mg (5x0.5g). No meals/acids.
/ L-Carnitine (LC) better than ALC for physical fatigue, cf. 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, “Breathe well” oils OK.
EVERYTHING: // B12? Schüssler 2, 4 & 7 (3-6m.?) Vitamin B12: injections again.
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, arginine: sfx mainly skin, praps gut, overdose: fog. Blood flow & bp.
BLOOD FATS “research-search today” on Nov 1st.
ToDo: vitamin D3 with K2? That’s what a German expert blogger recommends.
Guaifenesin/Amand???
SELF-PHYSIO (click for details): 76' (that's just eve & night!) + 19'= 1h35 ✅
Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 10’, twist-stretch 15’, loins 4’, foot on knee/cross-legged 8’, teeth 2x2’, neck 2 5’, plantar/calf stretch 3’, yoga 10’,
jolt-jump 1’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’
THERAPIES: Loins still very stiff and painful, sitting cross-legged is a new stretching exercise.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
*Taking energy-supps seems to increase energy, repletion, regeneration. Is continuing activities still overdoing it? I’d think not, altho it sometimes feels like it.
My wife & - for my doc - I want a supp chart printed out, so as of today:
Research-search today: Bits’n’bobs for the chart again. To Do: Finish the indications (supps with ) for P5P, B12, D3, Ω3, quercetin & serrapeptase.
Lessons in self-care #121 Still focussing on the blog: to get it, so me, sorted…
Reasons to be cheerful #127 I dreamt 
carnitine is a BCAA to explain its acidity. It ain’t.
- 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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