My daily symptom & trigger hunt, preventing & alleviating, can be generalized.
2021-11-15, Monday - good night (NAC? & Quercetin?), disturbed only by my fw… energy, no ache, so forgot some supp-batches…
Triggers & resulting Symptoms
SLEEP (click for details): 8h11, up 4x (74', unnec.) ➔ Feeling 90% well, Ache 1 of 7 ✅, dreams ✅, GI: loose ❌, air ✅, NAC seems to have been great, just fw-self-discipline
No fw! lbu: belly tensing? No half-sitting on sofa!
FCS p0 Sleep 22:25-
00:15 5’ 90%/1 p0 st1 drink fw1’ dreams 
, GI loose 
air Pf.GaGlu
01:58 31’ 90%/1 p1 st1 drink fw28’ dreams , GI diarrhea Pf.NcSr
02:48 35’+fw5’ 6 (work idea/stress) 90%/1 p0 st1 drink
06:10 3’
-7:50 1h35+7h50-(5+31+35+3=)74’= 9h25-74=8h11, up 4x (74’, unnec.)
-End
Sum:
ACTIVITIES ➔ ACHE: commuting, first bit of work ➔ 90%/1, while cycling I noticed the slight energy difference without NADH. Lots of mask-talking, singly, small groups, big group ➔ 90%/1
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: Good ✅, apart from trying to sleep on my front, which caused neck pain despite my pillow wedge. ❌ Slight chest stabs, probably bit of costochondritis, altho I did loads of stretching yesterday evening, or praps due to that ❌. Mask-singing in the service yesterday evening was absolutely no problem btw., I'm sure still good effect of NADH. ✅
➔
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-sfx: focal seizure at 21:00, but is that due to too much serotonin, i.e. GABA, or not enough?? I'll just see if the 21:00-batch as it is keeps it down. 🧐 Slight diarrhea 21:40. Hmm, no-one's mentioned that anywhere - ah, yes they have, if I read it up specifically. Psyllium wd reduce other supps. S. boulardii seems OK tho. Where's a slot for NADH in the mornings? Didn't fit today, so at/after 10:00. The problem isn't closeness to QcRsSaSr at 5:00/6:00, but then it'd wake me up. If I'd've taken it at 7:55 instead of all the waking up acids, I wdn't have been able to eat till 8:25, that'd be the time I was planning to take the train - which however didn't work out, I do still need a full half hour even in full speed mode (used to be faster if nec). So taking it at 7:55 should be OK and getting up then means not catching that train unless really nec, in which case NADH at/after 10:00. Just seen quercetin is good for sleep, so I should be taking that earlier & then resveratrol too, as those are best together; but when, if not with mumijo at 3:00? I spose best keeping it 5:00... 2x5mg NADH at 11:00 didn't seem to make much difference, but I was feeling good already and I'd say after lots of strain I didn't feel worse. First trial with 2g pectin was dreadful, even not having eaten much at all - my esophagus/stomach cramped and I cdnt swallow, even after 10'. Now I've waited another 10', try again..... NEW/IRREGULAR: Arginine3, B3:0?, Carnitine2, NADH3, Pectin2g, Ribose 0.g. Missed bits out & irregular/undisciplined. (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
/19:55 “19:00” PF#1 Ar#1 gly#1/mal1 P5P/2Rho/Se = “PfAr MlGly P5RoSe”
/21:35 “21:00” PF#2 .6 GABA#1&.4glu#1 NAC#1 (PF+.6GaGl Nc) = "PF+.6GaGlu+Nc
/00:15 “23:00” PF#3 .3 GABA&glu#2 (PF+.3GaGl) = “PF+.3Ga/Glu”
/02:00 “01:00” PF#4 SRP1#+2 (PF+2S) “PF+Sr2”. +NAC#2!
0 “03:00” mumijo#1+2 (teeth)
/06:10 “05:00” (30’) quercetin resveratrol#1 SAM-e1, Srp#3 “QcRsSaSr”
0 “Up”: NADH# 8:00 is too late (or eat & train later)
/7:55 meal “07:00” Ar#2,Cr#1 6gGAB#3,the2,gink#1,gly#2,.5g NAC#2,Zn=ArCr.GaThe GiGly n’AC/Z +D3.
/8:40 “08:00” gly#3 .5gNAC#3+ Sr#4 “GyNcSr” ⇰ NADH +2h = 10:40…
ToGo: mal nac nd sr (& rib & tea tree oil)
/10:50+12:50 “11:00” (+2h/) ma#2 Nd#1+2 SRP#5 — MlNdSr x.2g Rib jaw. (1st meal at: ?)
/13:50 “13:00” Pectin with meal, no other supps.
/!!!17:50 “17:00” (“meal/acids+2h”) Nd#3.Q10.Rs#2,Sr#6. jaw “Nd&Q1RsSr” jaw Meal: >19:15
/!!!19:05 “15:00” Ar#3,Cr#2,.3gGA#4/glu#3,gink#2,0mal#3.NAC#5, “ArCr.GiGa/Gu.MaNc” (+ Not Nd!) 0 glu
“18:00” Prepare tomorrow’s:
- Complete & copy praps details of planned, if changed, ‘change’, supps to KEEP if changed.
Always note here where something’s been changed, e.g. KEEP once SAM-e is deleted. - Complete/delete lessons/reasons & change # in template.
- Tally irreg. here
- Remove “v3” here
- Cut template
- Save this
- Paste & unhide template in tomorrow’s 1x, paste a 2nd (add 1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B-12 5mg methylcobalamin s.c.)
Amounts: Arg 3g(2/2) Car 1-4g. glyc/mal -6, NAC: 5 (2.4g), NADH 2-7x5mg (max. 35mg+(1800 inpatient)). 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
My Supp Chart
A few improvements, but not that much new yet.
(<500KB)
Supps to CHANGE:
- Try another NAC at 1:00 for sleep: 1st 2 times: great help.
- NADH upon waking only if 30’ before eating possible (train later?)
- Psyllium (diarrhea/lipids): 1h before & 2h after other supps - praps with pectin (13:00)?
- 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, NAC!, P5P & Rho. (eve), SRP, not Mg gly
Passiflora 4x289mg. Less?
GABA 2x600mg: deeper, & 10 symptoms. (Rhodiola & P5P help.)
glutamine 1x500mg: GABA antagonist. (Day: stiffness??)
/ NAC at “21:00” and “1:00” seems to work!
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) 1x100mg (max. !)
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): 81' ✅
eve - foot on knee/cross-legged 35’, Timing, AuTr 10’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, twist-stretch 2’, plantar/calf stretch 3’,
neck 1+ 4’, loins 2’, teeth 3x2’, jolt-jump 1’, neck 2 3’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’,
THERAPIES: Everything my acupressurist has unsuccessfully been trying to improve is better in this initial NADH-blast.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Development:
Research-search today:
- Psyllium (diarrhea & lipids) not together with other meds, S. boulardii seems OK with other meds, but isn’t for lipids.
Lessons in self-care #123 Lost self-discipline due to the combination of energy and confusion.
Reasons to be cheerful #130 How quickly I’ve answered all the questions I had only yesterday!
- 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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