2022-01-02, Sunday - Exercise amount great, rhythm getting back to normal.
v4: 17:25 long slow cycle - intense breathing exercise & during.
v3: 15:40 Meals & supps all wonky, but getting there (4h late!).
v2: 12:30 Using massage gun (got it for Christmas) successfully.
v1: 6:30 Trying ALA earlier and passiflora after that smashed up my night up to now, altho self-discipline after going to bed late yesterday was also part of the problem. Yoga Nidra?
2 seiz
Triggers & resulting Symptoms
SLEEP (click for details): 7h48, up 5x (2h19) ✅, ➔ Feeling 80-90% well, Ache 1 of 7 ✅, evening meal too late, too awake after till 12, ALA then first, instead of at least once passiflora, still awake, then when I finally got it at 1 woke up every hour till 5, taking passiflora & amino acids every time, but to no avail, then after a repeatedly extended break of in effect 2h05 the last stint was again longest, 2.5h...🧐
No fw! lbu: belly tensing? No half-sitting on sofa!
alternating shower p0 6 Sleep: 1:15-
2:30 5’ 90%/1 p1 st1 drink fw1’ → A1,2
3:30 3’ 90%/1 p1 st1 drink fw1’ → A3
4:35 3’ 90%/1 p1 st1 drink fw1’ → A4
5:05 2h05 90%/1 p1 st1 drink fw1h10 → B1 -6:25 HWB & more-7:11
8:52 3’ 90%/1 p1 st1 drink fw1’
-11:22
Sum: 11h22-1h15-(5+3+3+2h05+3=)2h19 = 7h48, up 5x (2h19)
ACTIVITIES (aiming for 40% - well 20% - of pre-fibro) ➔ ACHE: ➔ 80%/1 
, long slow cycle with intense long breathing exercise before and a short intense one during ➔ 80%/1 , (10’ spontaneous talk with an acquaintance ➔ 70%/2, but breathing after.) Still OK right till bedtime, apart from hurting tired.
ACTIONS ➔ PAINS: Hands, hurt whilst cycling, esp. right, but that started before. 
Treatments
THERAPIES: e.g. acu, psy, doc, dx ?
Supps to CHANGE: Wash capsule machine…
SELF-PHYSIO (click for details): 3h36... ✅. Doing lots. Massage gun. Breath-hold (60'', 110'', 90'. Cream.'
twist-stretch 20’, massage gun 20’, plantar/calf stretch 10’, yoga/stretching 25’, hand-exerciser 3’, jolt-jump 2’, HWB 3’, AuTr 40’, hunchback-pillow 25’, cold shower (6’), loins 2’, neck 1+ 4’, palpate 1’, belly 3’, back 12’, left foot on/under right knee/cross-legged 20’, breath-hold 1x12’+3’, cream 5’
Timing, teeth 3x2’, neck 2 3’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, RR x2’, workout 7’,
Night supps after ALA first went completely wrong, so back to normal tonight. Focal seizure at about 22:00, 2 yesterday or the day before (noted unter "sleep" I think I remember)... so watch out for serotonin/GABA...! 23-24 Supps: PLANNED/TAKEN TODAY (click for details): NEW/IRREGULAR/CHANGED: ALA, pyc, 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 3x1x125k, The.2g, Zn1)
Abbreviations resolved under blog references
What-when-details: Updated Dec 3rd (before: see the reference post)
Actually I forgot D4 till 21:05…
0:00 +ALA + pyc
/02:35+22:00 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho/0Se +/22:00 PQQ Ω3 = “PfCr Ml P5Ro Pq.Ω3”
/03:30 0 A3 “21:00” PF#2 .6 GABA&.4glu#1 NAC#1 = "PF+.6GaGlu+Nc
Funny: ALA is not working at all like expected, as I’m waking up every hour…
/04:35 0 A4 “23:00” PF#3 .3 GABA&.3glu#2 = “PF+.3Ga/Glu”
/06:25 0 B1 “01:00” PF#4 NAC#2 SRP#1 = “PF+Nc+Sr2”.
(0 B2 “03:00” 0mumijo#2 (teeth))
/12:00 B3 “07:00” (30’) Q10#1 0quercetin resveratrol#1 SAM-e1, “Q1QcRsSa” + ?NAC#
0 B4 “Up”: 2xNADH#?
/13:00? MEAL! C1/2 “+30’=Meal” Cr#2 .6GAB#3,the2,gink#1, NAC#2,Zn=B2,C,Cr.GaThe Gi n’AC/Z
/13:40? C3 “08:00” .1gB2,.5gC#1, NAC#3+ “B2CNc”. Nut > grain-Meal:
/15:40 C4 “11:00” (+2h/) ma#3+4 Nd#? SRP#2 — MlNdSr (1st meal till: ?)
0 D1 “13:00” Pectin and/or psyllium with meal, no other supps.
/17:30 D2/3 “15:00” .5gC#2,Cr#3,.3GA#4/glu#3,gink#2,mal#5+6,NAC#5, “C.Cr.GiGa/Gu.MaNc”
“Midday meal” 
-18:20
/20:20 D4 “17:00” (“meal/acids+2h”) Nd#?.Qc#1+2.Q10#2.Rs#2,SRP#3. “Nd&Q1QcRsSr2” meal → -21:05
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:
This was meant to be in yesterday’s entry: My wife is getting so upset how bad I look (I don’t nec. agree, but I’ve often got blue-white lips) that she wants me to try ibuprofen - so here goes, .3g at 12:30. Watching for GI & skin… 
- GI was OK, except for a severe esophagus block at 22:00. Skin was itchy all day after taking it, but not too bad.
Jab-sfx: Better: Less Ache, less fatigue, less tiredness, less stiff, more energy, less cold (less electric blanket, cold showering easier) esp. afternoon & evening - The ALA and/or pycnogenol of the last 3 days? Or the WHM breathing and/or Ibuprofen today? Or several or all of the above? Sunday: Same. Do breathing 2x before praps taking a 2nd .3g ibuprofen.
Research-search today: Nope, just various thoughts on various forums.
- 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…