2021-12-21, Tuesday - keeping every movement slow & short. GI/wind:
praps zinc after not eating well this morning.
Triggers & resulting Symptoms
SLEEP (click for details): 8:57, up 3x (1h30) ✅, but ➔ Feeling 70% well, Ache 2 of 7 ❌
No fw! lbu: belly tensing? No half-sitting on sofa!
alternating shower p0 Sleep 22:30-
00:08 25’ 70%/2 p0 st1 drink fw15’
02:30 8’ 70%/2 p0 st1 drink fw 2’
04:54 57’ 70%/2 6 p0 st1 drink, afterwards seemlingly just dozing… but… bit long for that.
-8:57
Sum: 1h30+8h57-(25+8+57=)1h30 = 10h27-1h30 = 8:57, up 3x (1h30)
ACTIVITIES (aiming for 40% - well 20% - of pre-fibro) ➔ ACHE:
Interestingly much easier to do my back exercises before sleep after alternate showering than in the mornings… ➔ 70%/2 
.
Today I originally had 5 things to do (3 appointments) - bit by bit I sorted them all out and now only had my music production lesson - forgot to do yoga nidra before, but managed to squeeze a few minutes in between. ➔ 70%/2
Carried on with music production after, even singing a bit, despite the strain. ➔ 70%/2
Then met with mates for 10’, plus shop 10’, both and the getting there was exhausting, tough to walk, hard to think 70%/3 
.
ACTIONS ➔ PAINS: 
, GI in the evening: wind - why? Ate little at “noon”. Bit of belly ache at night 0:35
Treatments
THERAPIES: Acupressure tomorrow , gonna talk straight again.
Supps to CHANGE: Wash capsule machine…
SELF-PHYSIO (click for details): 112' ✅.
twist-stretch 10’, cold shower (7’), Timing, teeth 1x2’, palpate 1’, belly 3’, back 7’, plantar/calf stretch 2’, AuTr 20’, hunchback-pillow 15’, left foot on/under right knee/cross-legged 40’, yoga/stretching 5’,
neck 1+ 4’, jolt-jump 1’, neck 2 3’, loins 2’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, workout 7’, red heat 3’, hand-exerciser 3’
23-24 Supps: PLANNED/TAKEN TODAY (click for details): NEW/IRREGULAR/CHANGED: Nd 0, Arg, B3, Ri: 0 today. Pe & Ps 0. (23 REGULAR: B2 1x.1g, B12 5mg/2m, C 2x.5g, Cr 3x1g, D3 1/w, Ga: ~2g(4), Gi2, Gu:~1.2g(4), Ma3x2, Nc: 2.5g(5, incl. 2x1/night), Ω3, P5:1, Pf4, Pq1, Q10 2x1g/d, Qc 2x.5g/d, Rs2, Ro2, Sa1, Se1, Sr 3x2x125k, The.2g, Zn1)
Abbreviations resolved under blog references
What-when-details: Updated Dec 3rd (before: see the reference post)
/20:00 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho/0Se PQQ Ω3 = “PfCr Ml P5Ro Pq.Ω3”
/22:00 A3 “21:00” PF#2 .6 GABA&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/00:35 A4 “23:00” PF#3 .3 GABA&.3glu#2 = “PF+.3Ga/Glu”
/02:30 B1 “01:00” PF#4 NAC#2 SRP#1+2 = “PF+Nc+Sr2”.
(0 B2 “03:00” 0mumijo#2 (teeth))
/09:00 B3 “07:00” (30’) Q10#1 quercetin#1 resveratrol#1 SAM-e1, “Q1QcRsSa” + ?NAC#
0 B4 “Up”: 2xNADH#?
/09:45 MEAL! C1/2 “+30’=Meal” Cr#2 .6GAB#3,the2,gink#1, NAC#2,Zn=B2,C,Cr.GaThe Gi n’AC/Z
/09:50 C3 “08:00” .1gB2,.5gC#1, NAC#3+ “B2CNc”. Nut > grain-Meal:
/12:05 C4 “11:00” (+2h/) ma#3+4 Nd#? SRP#3+4 — MlNdSr (1st meal till: ?)
Didn’t eat properly at 10:00, so doing it at 12:35, done - Drat, I’d still been eating a bit at 10:30.
D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/15:45 D2/3 “15:00” .5gC#2,Cr#3,.3GA#4/glu#3,gink#2,mal#5+6,NAC#5, “C.Cr.GiGa/Gu.MaNc”
/18:20 D4 “17:00” (“meal/acids+2h”) Nd#?.Qc#2.Q10#2.Rs#2,Sr#5+6. “Nd&Q1QcRsSr2” >19:15
eve:
“18:00” Prepare: 1) Complete & C changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B12 5mg methylcobalamin s.c.; next: Jan 4th.)
The day's 16 compartments (10', plus 5-10' making capsules)
Arg: Capsules? Pf: A1+3+4+B1, (0 Nia+) B2:A1+C2 C:C2,D3 Cr: A1+C1+D2, Ga: A3,a4,C1,d2, Glu: A3,a4,d3, Gi: C2,D3, (0Gly: A1+C2+C3), Mal: A2+C4+D3, Nc: A3, B1,C1,C3,D2, Q1QcRs: B3,D4 Sr2x: B1,C4,D4. SINGLE: A2:P5/Ro, B3:Sa C2: Th+Zn.
(A2:0Se)(A2:Ω/Pq:meal), (B2:0mu), (B4: 5NADH if nec.) (D1:0Pe).
Development:
Jab-sfx: Everything same, esp. skin still, but slightly better with cream. Movement-fatigue still max.
Research-search today: Looking for citable links for old fibro-cause-hypotheses I found most interesting:
https://www.fmperplex.com/2016/08/30/most-fibromyalgia-research-is-worthless/
Lessons in self-care #159 New walking technique: Just very slow, not nec. shuffling can be OK, altho shuffling maybe keeps the nausea down more.
Reasons to be cheerful #171 Loving listening to great music.
- My blog references, e.g. abbreviations, supp chart/overviewx
- My “How to symptom track & trigger hunt”
- Next up…: Oct/Nov-Summary (& add to blog-summary); finishing off the treatment list…