My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-14, Sunday - 2!x5mg NADH: nuclear power pack plus stiffness 
Triggers & resulting Symptoms
"SLEEP (click for details): 7h25, up 4x (66'), plus 17' doze = 7h42 ➔ Feeling 90% well, Ache 1 of 7 ✅, dreams ✅, GI ✅, air ✅. Seems too short, but late yesterday, cos no time to talk before.
No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 23:20-
1:59 11’ 90%/1 p1 st1 drink fw1’ dream 
, GI sore throat: calendula essence. PfSr.
3:11 11’ 90%/1 p1 st1 drink fw1’ dream , GI . Very dry mouth/cough, after water 
instead of soy milk, and herb tea in the evening air
4:48 4’ 90%/1 p1 st1 drink fw1’ dream , GI . mumijo.
5:05 6 40’
-7:52 16’ 90%/1 p1 st1 drink fw1’ dream , GI . R. nostril at 7:00 but OK now. 
. HWB to try to get to sleep again fw10’, 17’ doze.
Sum: 40+7h52-(11+11+4+40=)66= 8h32-66= 7h25, up 4x (66’), plus 17’ doze = 7h42
ACTIVITIES ➔ ACHE: fw/resting ➔ 90%/1, taking 2x5mg NADH before table tennis resulted in 5' of jitteriness/overexcitedness as sfx, then absolute power table tennis, 10-12 games, dead easy, no problems at all with smashes or co-ordination or picking balls up, - wdntve noticed the latter, but my mate did ➔ 90%/1-2. Eating, resting , a long walk >1h around town, with a few sprints, live evening service, 15' hoovering after (instead of resting as usual) ➔ 95%/0. Might be heading for some sore muscles, lets see whether any exhaustion comes...
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: Everything good ✅, except: Esophagus block at 10:10 ❌, but vibrated it away quickly. ✅ Sitting wasn't brilliant, but OK, loins were much improved - putting one foot on the other knee other raising my leg forwards over the cycle bar. ✅✅ Much improved stiffness (not perfect, but..) ✅✅, very fast cycling, no problems with mask-singing ✅.
➔
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): NADH away from amino acids, their derivatives and meals. Plus tried a double dose for the first time 2x5mg at 13:00. It's not overdosed either, as I'd thought: Teitelbaum recommends 10-20mg every morning. But at this amount I had the overstimulation and jitteriness I'd read about. However only 5' and no other sfx, except smashing my left hand on the stone table full force, which'll probably go black and blue.... *sigh* - but hey, not much of a sacrifice. I also felt pretty warm, had to take my hoodies off soon - that might've been the energy, but also praps blood flow. A walk incl. 2 short sprints and a short dance hasn't stopped it working by 17:30. Then I got up from leaning typing on the sofa without using my hands! I was so surprised, because outside I did feel a bit stiff, I went to my wife and showed her, and she got emotional and said that's amazing, but also a bit spooky. She's asking if I'll come down after like after a trip, but I can't find that anywhere. And at 17:15 I'm taking another one, and tomorrow one more at 5:00.... Now I'm trying sitting cross-legged, and strangely that's slightly easier, can't imagine why this would be working. I spose - looking at the fx it's further regulation of serotonin & dopamine (despite not being able to take it with GABA & glutamine together, them being amino acids). Getting on and off my bike was so easy I did it 3 times in a row once with right leg then left (which I cd hardly manage at all up to 2 days ago). NEW/IRREGULAR: Arginine 6g, B3:0, Carnitine2g, NADH 3x5mg, Pectin0, 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, SRP4-6 Rho2, the: .2g, Zn1)
Empty: Arginine?, B3:0?, Carnitine?, NADH?, Pectin, Ribose 0.g
/20:10 “19:00” PF#1 Ar#1 gly#1/mal1 P5P/2Rho/Se 0Pectin# = “PfAr MlGly PePuRoSe”
/21:30 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = “PF+.6GaGlu+Nc
/23:15 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
/02:05 “01:00” PF#4 SRP1#+2 (PF+2S) “PF+Sr2”. Next: +NAC#2!
/04:50 “03:00” mumijo#1+2 (teeth)
/07:55 “05:00” (30’) quercetin resveratrol#1 SAM-e1, Srp#3 “QcRsSaSr” Next: + NADH#1
/09:30 “07:00” Ar#2,Cr#1 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArCr.GaThe GiGly n’AC/Z +D3.
/10:05 “08:00” gly#3 .5gNAC#3+ “GyNc” + Sr#4
FILL NEW!! ToGo C: NAC Ma, Nc, Nd Q? & (S), ((Rib!!)) & ToGoA was NAC (red-yel) gy ma Sr (+NADH) 2nd TEA TREE OIL to go.
/13:00 “11:00” (+2h/) ma#2 Nd#1+2 (no acids!) SRP#5 — MlNdSr x.2g Rib jaw. (1st meal at: ?)
0 “13:00” Pectin with meal, no other supps.
/15:15 “15:00” Ar#3,Cr#2,3gGA#4/glu#3,gink#2,0mal#3.NAC#5, “ArCr.GiGa/Gu.MaNc” (+ Not Nd!)
/17:15 17:00” (“meal/acids+2h”) Nd#3.Q10.Rs#2,Sr#6. jaw “Nd&Q1RsSr” jaw Meal: >19:15
“18:00” Prepare tomorrow’s: 1) Complete & copy in “supps” (incl. ‘change’) 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 ##. CHANGE the BATCHES!
(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.
My Supp Chart
(<500KB)
Supps to CHANGE:
- Seperating amino acids incl. LC and NAC from NADH.
- Pectin (for lipids) at 13:00, that’s the only slot away from supps but with a meal.
- Try another NAC at 1:00 for sleep.
- order microalgae for more concentrated Ω3.
- when/if everything else keeps stable: niacin (B3), cave sfx & homocystein!
- order PQQ (Pyrroloquinoline quinone)?
- SRP irregularly too? But keep for jaw till Dec 9th.
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 & theanine) plus !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): 1h43 ✅. Started going thru my stretching book, but the first 15 exercises I tried were the same as the yoga and other stretches I've been doing anyway. I'll continue tho, as I'm looking for something good for my elbows etc.
eve - foot on knee/cross-legged 20’, yoga 15’, twist-stretch 10’, Timing, AuTr 10’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 4’, loins 2’, teeth 3x2’,plantar/calf stretch 2’, HWB 3’,
jolt-jump 1’, neck 2 3’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, workout 7’, red heat 3’,
THERAPIES: Acupressure: .
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Research-search today:
- I’m concluding praps the NADH habituation some get may come from taking it with acids. Not taking it with acids is something I read from Teitelbaum first, but now regularly. So just in case I’ll be keeping it away from the amino acids. Now LC, L-carnitine also seems very acidic to me (taste, teeth, stomach burn). It is only ammonium derivative of amino acids, but here and sometimes similar elsewhere “L-Carnitine is most like a B vitamin, but it also acts a lot like an amino acid. In fact, it’s formed from two amino acids: Lysine and Methionine within the liver and kidneys. So, it looks, sounds and behaves like an amino acid, and for the sake of simplicity most people will refer to it as such. Others label it a “vitamin-like” or even “amino-acid-like” compound.” Similarly AC, NAC, N-acetylcysteine is the derivative of an amino acid. Doesn’t say so on wikipedia. It “comes from” or “is the supplement form of” the amino acid L-cysteine, so many other sites (draxe, suzycohen and psychologytoday) say NAC is one. As regards NADH I’d best keep it away from LC and NAC, which I haven’t been doing. (But I must say that NADH still helps dramatically even if I take it with NAC.) That means I can take it at “6:30”, but not at “11:00”, I’ve now changed times and left/added NADH for energy in the daytime and bundled the acids 19:00-01:00, 07:00+08:00 and 15:00 (GABA+ for bladder) (The chart is helping me with these sorts of connections. To not confuse people I’d best delete old charts.)
Interestingly NADH is a vitamin B3-like coenzyme and L-carnitine here sounds like a cross between a B-vitamin and an amino acid. - To Do: Finish all indications (supps with
) for P5P, B12, D3, Ω3, quercetin & serrapeptase. - Serrapeptase habituation or more care when to take it? Also I should be taking
Lessons in self-care #122 Hard not to get too excited about the results of taking NADH more effectively…
Reasons to be cheerful #128 Finally cracked finding a slot to take pectin without supps. 
Reasons to be cheerful #129 Keeping it away from the acids might boost NADH.
- 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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