2021-12-25, Saturday - A VERY HAPPY DAY from me to you
v7: 15:20 Talking to my wife I did tons of very gentle stretches, feels good for body & lungs. Together with 3h+ of yoga nidra, I’m managing a lot of self-treatment as planned. 
v6: 11:30 waking up: overactive, overdoing it, but so f*ing what! 
It’s Christmas, and I’ll use the energy to get back to self-discipline.
v5: 10:05 swhirled around the flat, everything clean, feverish from overdoing it, back to bed for “nidra-sleep”.
v4: 9:10 much too short sleep and in brain overdrive - get back to bed, mate!
v3 7:00 Idea about getting my elbow done myself using youtube.
v2: 1:40 It came as it had to. Due to writing so close before sleep, my brain is in overdrive - it’s finished what I was thinking about, but now it’s suddenly hooked on a completely different topic regarding work - in Germany people are jumping on the bandwagon of making everything more digital. I was working digitally long before everyone else was and still see the same problems for interactivity: modern software is still primitive and superficial. So what needs doing if we are gonna go this route is to grapple with the software, rate it and make constructive suggestions how it has needs to change. Example: People (e.g. in online services) are using a webpage where everyone can write some words or short sentences about a topic (“What are you looking forward to today?”) and the software doesn’t order the words in any sensible way, it just keeps increasing size if the quantity changes and changes the position. What’d be necessary here is a semantic analysis in combination with linguistic software to quickly deepen the brainstorming into a mindmap. So easy to do un-digitally with human brain power! The quantity seems to fascinate people, but fogs over the lack of quality, even worse than badly used presentation software… OK, got that out of my system now. I’ll be contacting people about this. Next: Yoga Nidra…
But: v1: Nothing to read yet. Lost “all” self-discipline in favour of writing loads of deeply philosophical blurb on fibro
Triggers & resulting Symptoms
SLEEP (click for details): 5h53, up 4x (12') = 5h41+1h22=7h03 ❌, but ➔ Feeling 90% well, Ache 1 of 7 🧐 ✅, waking up: overactive, overdoing it, but so f*ing what! ✅ It's Christmas, and I'll use the energy to get back to self-discipline.
No fw! lbu: belly tensing? No half-sitting on sofa!
alternating shower p0 Sleep 01:20- brain hyperactive.
Try again with yoga nidra 2:00-
2.40 3’ ?90%/1 p0 st1 drink fw 1’ still yoga nidra
3:21 3’ ?90%/1 p0 st1 drink fw 1’ yoga nidra
5:08 3’ ?90%/1 p?1 st1 drink fw 1’ yoga nidra
07:10 3’ ?90%/1 p?1 st1 drink fw 10’ tennis elbow idea
07:53 Hypering again, so I’m not sure whether to use yoga nidra or
-End
Sum: 7h53-2:00 = 5h53, up 4x (12’) = 5h41, much too short and in overdrive get back to bed, mate!
10:05- AuTr/Nidra
10:58 3’ 90%/1 p0 st1 drink
-11:25 1h25-3=1h22, 5h41+1h22=7h03
5h53, up 4x (12’) = 5h41+1h22=7h03
ACTIVITIES (aiming for 40% - well 20% - of pre-fibro) ➔ ACHE: Still overdoing it, a bit tensed up again, after yoga nidra was good. ➔ 80%/2 
. Rest of day similar, after lots of exercises and a 30’ cycle-walk ➔ 80%/2 .
ACTIONS ➔ PAINS: . My elbow tendons are hurting a bit outside, not inside (esp. at night, disturbing sleep a little sometimes), that seems to be tennis elbow, not golfer’s/climber’s elbow. What my acupressurist has been doing was late and not helpful, I need a good exercise: epicondylitis / epicondylosis. I like Kristie Ennis’s, Dr. Jo and Burke shows a lot in a short time. Maybe wringing something out can replace a flexbar.
(e.g. lie, stand, loins, sit, arms up, neck, stiff, walk, cycle, 0xp1-2, GI, talk, mask.)
Treatments
THERAPIES: I want to try to replace what the acupressurist has been doing by even more stretches / exercises.
Supps to CHANGE: Wash capsule machine…
SELF-PHYSIO (click for details): 6h02 ✅✅✅. Loads of yoga nidra instead of sleep.
AuTr 3h+, cold shower (7’), hunchback-pillow 10’, yoga/stretching 80’, plantar/calf stretch 5’, palpate 1’, belly 2x3’, back 2x7’, left foot on/under right knee/cross-legged 10’, marionette-hang 10’, loins 4’, teeth 2x2’, neck 1+ 5’, HWB 2x3’, hand-exerciser 3’, twist-stretch 20’, neck 2 3’,
Timing, jolt-jump 1’, gums 2x30’’, V ‘, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, workout 7’,
23-24 Supps: PLANNED/TAKEN TODAY (click for details): NEW/IRREGULAR/CHANGED: Nd1 - maybe helped. 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)
/21:05 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho/0Se PQQ Ω3 = “PfCr Ml P5Ro Pq.Ω3”
/00:20 A3 “21:00” PF#2 .6 GABA&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
/01:05 A4 “23:00” PF#3 .3 GABA&.3glu#2 = “PF+.3Ga/Glu”
? 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#?
/12:50 MEAL! C1/2 “+30’=Meal” Cr#2 .6GAB#3,the2,gink#1, NAC#2,Zn=B2,C,Cr.GaThe Gi n’AC/Z
/13:10 C3 “08:00” .1gB2,.5gC#1, NAC#3+ “B2CNc”. Nut > grain-
D3
Meal:
/15:15 C4 “11:00” (+2h/) ma#3+4 Nd#? SRP#3+4 — MlNdSr (1st meal till: ?)
0 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/16:55 D2/3 “15:00” .5gC#2,Cr#3,.3GA#4/glu#3,gink#2,mal#5+6,NAC#5, “C.Cr.GiGa/Gu.MaNc”
/18:55 D4 “17:00” (“meal/acids+2h”) Nd#?.Qc#2.Q10#2.Rs#2,Sr#5+6. “Nd&Q1QcRsSr2” >19:1 5
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: Cortisol from reduced sleep helping move better, but managing to slow down again at midday, I hope in time.
Research-search today: After writing stuff about how the psychology of change can help us, I found in a similar vein:
Lessons in self-care #163 Stopped hypering in time,
Lessons in self-care #164 nidra-sleep might even be better than real sleep, who knows…
Lessons in self-care #165 Managing to exercise a lot.
Lessons in self-care #166 Changes once in a while help test where I’m at: Not cold showering caused lower back unrest last night, doing it again tonight (well at least alternate warm-cold) stopped it from happening.
Reasons to be cheerful #176 Bit of cortisol is nice once in a while.
- My blog references, e.g. abbreviations, supp chart/overview
- My “How to symptom track & trigger hunt”
- Next up…: Oct/Nov-Summary (& add to blog-summary); finishing off the treatment list…