2022-01-15, Sunday - Managed piano playing well: backlash 
v2: 16:15 4th breath-holding exercise
v1: 13:55 playing piano in service for 3 songs today 
Triggers & resulting Symptoms
SLEEP (click for details): 8h54, up 6x (78') ✅, but ➔ Feeling 90 well, Ache 1-2 of 7 🧐, waking up: 90%/1-2 ❌
No fw! lbu: belly tensing? No half-sitting on sofa!
alternating shower p0 Sleep 23:20-
0:51 12’ 90%/2 p0 st1 drink fw2’ A4 HWB
2:51 3’ 90%/2 p0 st1 drink fw2’ B1
4:30 20’ 90%/1 p0 st1 drink fw2’ B2 piano ideas → Nidra 15’
5:20 35’ 90%/1 p0 st1 drink fw1’ 6
6:10 5’ piano ideas
7:35 3’ 90%/1 p0 st1 drink fw2’ B3
-9:32
Sum: 40+9h32-(12+3+20+35+5+3)=78’ = 10h12-1h18 = 8h54, up 6x (78’)
ACTIVITIES (aiming for 40% - well 20% - of pre-fibro) ➔ ACHE: Practicing piano for gig ➔ 70%/3. Breath-holding: ➔ 90%/1, and again, 3x… but worth it! 
ACTIONS ➔ PAINS: Hardly any problems… thanks to cortisol maybe…
Treatments
Docs:
GP: DAO, Diet, C/NAC? Cu? B3? WHM! Acupr! EoE? Cyto-doc? Cryoth-rx-explanation?
WHB (3 rounds)
22:50 1’25’’ 1’40’’ 2’20’’ 
Now see if I can sleep, if not leave it.
11:00 2’ 2’30’’ 2’50’’(+?)
13:30 1’30’’ 2’ 2’20’’
16:15 2’ 2’ 2’10’’
Nux vomica nec?* No, but 13:55 21:05
SELF-PHYSIO (click for details): 2h31 ✅.
teeth 1x2’, neck 1+ 4’, neck 2 2’, twist-stretch 15’, yoga/stretching 12’, marionette-hang 3’, hand-exerciser 4’, breath-hold 15’+13’+12’+12’, cold shower (10’), Timing, hunchback-pillow 10’, AuTr 15’, cream 5’, palpate 1’, belly 3’, back 8’, plantar/calf stretch 3’, loins 3’,
left foot on/under right knee/cross-legged 20’, calendula essence 2x1’, foot bath 15’, jolt-jump 1’, gums 2x30’’, V ‘, mirror 2’, shaking dance 1’, RR x2’, HWB 3’, workout 7’, massage gun 20’, temperature 5’, acupressure 6’
These are the supps Hoffman centre say I should change (:
A.1 Quercetin – up to 4x.5g/d,
A.2 2x175mg/d ECGC. eBay: fsa, Made in Germany, 90x.25g 15€ = 5€/m,
A.4 Chamomile tea (Apigenin, luteolin) – 1 to 2 cups before bed,
A.6 Diamine oxidase enzymes (DAO) – 2cps/meal
A.7 Vitamin C 1-3 g daily - praps up.
B.1 Luteolin – 2x.1g/d.
B.2 Ginkgo up to .5g/d, = 3x.
B.3 Silymarin (Mariendistel) – 1-2x.5g/d.
B.4 Shea oil (isn’t this shea butter?) 3 cps
B.5 ellagic acid (Granatapfel) .5g/d
B.6 Pycnogenol – 1-2x.5g/d, so up to 2x.
B.7 Honokiol = Magnolia Bark (Magnolienrinde) 2x.2g/d,
B.8 Parthenolide (Feverfew) – 1-2x.2g/d
Supps: CHANGE: Same as Saturday: Order CoQ10, SAMe & theanine; & DAO & Cu. Remember Ribose for energy. Earlier GABA helped sinuses, acupressure was OK, but not yet perfect for nostril. Started vit. C 2x.5g again, if that's OK, more. Qc now 4, ginkgo 3 & pine 2. PLANNED/TAKEN TODAY: click for details:
Abbreviations resolved under blog references
ZERO: NAC Nc: 0x2.5g(5, incl. 2x1/night), Nd, Arg, B3, Rib, Pe, Ps, Se. CoQ10 & Theanine not ordered yet.
(REGULAR (19+3): B2 1x.1g, B12 5mg/2m, C 2x.5g, Cr 3x1g, D3 1/w, Ga: ~2g+(4), !3Gi, Gu:~1.2g+(4), Mg Gly 2x2, Mg Ma1x2, Ω3, P5:1, Pf4, Pq1, Q10 0x2x1g/d, Qc !4x.5g/d, Rs2, Ro2, 0Sa1, Sr 3x1x125k, 0The.2g, Zn1)
What-when-details: Updated Jan 7th (before: see the reference post)
/20:30 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho(0Se) PQQ Ω3
/21:25 A3 “21:00” PF#2 .6 GABA&.4glu#1 (0NAC) which improved headache by 22:00
/00:50 A4 “23:00” PF#3 .6 GABA&.3glu#2
/00:55 Chamomile tea.
/02:50 B1 “01:00” PF#4 SRP#1 (0NAC)
/4:45 B2 “03:00” +ALA+pycnogenol (teeth) (forgot at 4:40)
/1x “05:00” 1x the undefined capsules lying around…
/07:35 B3 “07:00” (-30’) 0Q10#1 Qc#1 Rs#1 0SAM-e
Where the heck is B4 gone? 5x NADH - did I take them altogether some time?
/13:00 MEAL! C1/2 “+30’=Meal” Cr#2 .6GAB#3,gink#1, Qc#2 Zn (0the2, 0NAC)
/13:00 C3 “08:00” .1gB2,1x.5gC#1 (0NAC) -11:40 eating
(D1) “13:00” psyllium
/16:25 D2/3 “15:00” 1x.5gC#2,Cr#3,!.6GA#4/0glu#3,gink#3,gly#3+4,Qc#3 0NAC#5 eating
/19:30 C4 “11:00” (+2h/) gi#2 gly#1+2 SRP#2. Nd#?
/19:30 D4 “17:00” (“meal/acids+2h”) Nd#?.Qc#4.0Q10#2.Rs#2,SRP#3.
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, B2:A1+C2 C:C2,D3 Cr: A1+C1+D2, Ga: A3,A4,C1,D2, Glu: A3,a4,+C2 for The! 0D3, Gi: C2,C4,D3 Gly: 0A1+!C4+!D3, Mal: A2+0C4+0D3, 0Nc: A3, B1,C1,C3,D2, 0Q1 Qc:B3.C3.D3.D4 Rs:B3,D4 Sr1x: B1,C4,D4. SINGLE: A2:P5/Ro, B3:0Sa C2: Zn. C3:Th. B2: ALA+2pine
(A2:0Se)(A2:Ω/Pq:meal), (B2:0mu), (B4: 5NADH if nec.) (D1:0Pe). (0 Nia+)
Development
*Long idea list (25): Doing 1-10-12. (11 = nux not helping!) 13 didn’t help. Trying a bit of 14 low histamine, not 15 antihistamines. No sense in 16 taking DAO if it’s something else(?) 17 Copper from psyllium. Didn’t ask 18 = B3. Docs: Tried 20, leaving 21 + 22, trying 19 sleep ps., 24 GI and 25 phoning 2 immunologists.
Jab-sfx: Breath-holding 4x got it under control for today…
Research-search today: None.
Lessons in self-care #189 It was worth it, if a backlash comes or not. Good test. Breath-holding was 
self-care.
Reasons to be cheerful #200 Was so much fun being able to “perform” again.
- Jab-sfx-summary, being edited, major edit Jan 10th 12:35
- My blog references, e.g. abbreviations, supp chart/overview
- My “How to symptom track & trigger hunt”
- Next up…: Summaries & finishing off treatment list…