2022-01-21, Friday - 
Out 30’ in the “cold” in the evening caused deep hurting Ache: vitamin C after all?
v2: 2xTT 
was tough. Learning to interpret the look in the mirror Learning to sit cross-legged.
v1: still OK, long good deep sleep
Triggers & resulting Symptoms
SLEEP (click for details): 9h30, up 4x (35') ✅, and ➔ Feeling 90 well, Ache 2 of 7 ✅, waking up: 90%/2 ✅
No fw! lbu: belly tensing? No half-sitting on sofa!
cold shower p0 Sleep 23:05-
0:31 23’ 90%/2 p0 st1 drink fw20’ air
3:45 4’ 90%/2 p0 st1 drink fw2’ air
5:20 4’ 90%/2 p0 st1 drink fw2’ air
7:02 4’ 90%/2 p0 st1 drink fw2’ air
-9:10
Sum: 55+9h10-(23+4+4+4=)35’ = 10h05-35’ = 9h30, up 4x (35’)
ACTIVITIES (aiming for 40% - well 20% - of pre-fibro) ➔ ACHE: 2x TT with breaks ➔ 70%/3. OK while resting, but a short cycle-walk with once brilliant very fast 30’’ stint with no problem ➔ 90%/1 
outside in “icy” cold (6°C) 30’ went straight thru clothes and caused a pretty extreme Ache ➔ 60%/4-5. 
Rather like in the shower before reducing NAC & vit. C, so I’m thinking if it’s the vit. C which I’ve taken up again, cos it’s being touted a lot for histamine. I’m not getting above the 20% as I was hoping, so again no official work next week, as my wife rightly says.
“HOW DO I LOOK?” should come here as it belongs to “how do I feel” and “how much Ache”. ➔ 60%/4-5. I joked and made my psychotherapist laugh that I should always have a look in a small pocket mirror, not to powder my nose, but to look at it. But actually I’m home pretty much all day… Not sure how to put it yet, but I’ll leave it here first & develop it from there, maybe scale it using “numbers”, like the %-number and the Ache number. But how do you put white-blue eye-areas and lips into numbers?? Maybe start with “?
”
ACTIONS ➔ PAINS: Yesterday’s shoulder pretty much gone, nothing new. p2 at 19:50 - so should’ve taken GABA already, late again.
Treatments
Docs:
WHB (3 rounds)
10:30 1’40’’ 1’30’’ 2’40’’ 
Breathing alternating thru nostrils:
?
Airing (Trophy only for 1x/h or for every time I get up at night):
21:15 0:30 3:45 5:20 7:05 9:10 13:10 despite it being cold, so (hope the heating will start up better now) 15:50 (despite cold) .
SELF-PHYSIO (click for details): 2h52... ✅.
twist-stretch 20’, plantar/calf stretch 8’, yoga/stretching 5’, massage gun 15’, hand-exerciser 3’, airing 8x2’, cold shower (10’), breath exercises 3’, calendula/tea tree 3x1’, Timing, cream 3’, HWB 2x3’, aloe 1’, hunchback-pillow 20’, loins 8’, acupressure 6, breath-hold 13’, palpate 1’, belly 3’, back 8’, left foot on/under right knee/cross-legged 20’,
AuTr 38’, teeth 2x2’, foot bath 15’, neck 1+ 2’, neck 2 4’, jolt-jump 1’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, RR x2’, workout 7’, temperature 5’, nux 1’,
Ordered, coming soon - keep doses till implemented & add costs per month.
B.8 Parthenolide (Feverfew) – 1-2x.2g/d
A.6 Diamine oxxidase enzymes (DAO) – 2cps/meal
B.3 Silymarin (Mariendistel) – 1-2x.5g/d.
B.5 ellagic acid (Granatapfel) .5g/d
B.7 Honokiol = Magnolia Bark (Magnolienrinde) 2x.2g/d,
Supps: CHANGE: Ubiquinol's arrived, a bad double of EGCG I mistakenly ordered (with pepper & low dose & more expensive...!), also Feverfew, but it contains .2g MSM, something I was sometimes suggested, but always decided is not right for me, but OK I'm adding Feverfew at around midday, like EGCG & . Forgot to order SAMe & Akilwinter cream for feet. RIBOSE! 1x Nd at 13:00. No help at all. 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. (REGULAR (19+3): ALA .2g, B2 1x.1g, B12 5mg/2m, C 2x.5g, Cr 3x1g, D3 1/w, EGCG: 250mg Ga: ~2g+(4), !3Gi, Gu:~1.2g+(4), Luteolin .2g Mg Gly 2x2, Mg Ma1x2, Ω3, P5:1, Pf4, pine bark 2x.5g, 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)
/21:15 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho(0Se) PQQ Ω3
/22:05 A3 “21:00” PF#2 .6 GABA&.4glu#1 (0NAC)
/22:00 Chamomile tea.
/23:10 A4 “23:00” PF#3 .6 GABA&.3glu#2
/03.45 B1 “01:00” PF#4 SRP#1 (0NAC)
/05:20 B2 “03:00” +ALA+2x pine bark, (teeth)
/05:20 0 “05:00” 1x the undefined capsules lying around…
/07:05 B3 “07:00” (-30’) 0Q10#1 Qc#1 Rs#1 0SAM-e
/09:15 B4 “08:00” Lut + EGCg
/10:30 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)
/13:00 C4 “11:00” (+2h/) gi#2 gly#1+2 SRP#2. Nd#1 hmm, C + Srp might’ve been a problem.
/15:10 13:30 (D1) “13:00” psyllium + EGCg + Lut + Feverfew
/15:50 D2/3 “15:00” 1x.5gC#2,Cr#3,!.6GA#4/0glu#3,gink#3,gly#3+4,Qc#3 0NAC#5 eating
/19:05 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 2C:C2,D3 Cr: A1+C1+D2, Ga: A3,A4,C1,D2, Glu: A3,a4,0D3, Gi: C2,C4,D3 2Gly: C4+D3, 2Mal: A2 0Q1 Qc:B3.C3.D2.D4 Rs:B3,D4 Sr1x: B1,C4,D4. SINGLE: A2:P5/Ro, B3:Sa B4: 1 Luteolin & 1 EGCG. C2:Zn. C3:2Th B2: ALA+2pine
(A2:0Se)(A2:Ω/Pq:meal), (B2:0mu), (B4: 5NADH if nec.) (D1:0Pe). (0 Nia+) (0Nc: A3, B1,C1,C3,D2.)
Development
To improve my self-judgment and self-care I just had a 10 minute session with my wife of how to judge and interpret my face, even if cortisol/eustress isn’t allowing me to feel the Ache yet.
As one would think it’s mainly the colours around my eyes and lips that are most telling, as well as overall. It all tends to go white, blue and sometimes slightly green. If I’m really overdoing it, I get a white circle around my eyes and/or my lips go white-blue, losing all redness.
To improve my loins (& their pain) I want to do more exercises or use my massage pistol. Can’t find anything for massage pistol, and no exercises directly for loins, but “sitting cross-legged” may get me somewhere.
Jab-sfx:
Research-search today:
on the wall… 
Lessons in self-care #194 Drat, cold intolerance has returned!
Lessons in self-care #195 So no going to work next week! Still at 20%, not 30 as I’d hoped.
Lessons in self-care #196 Further nec. phone calls & paperwork (docs, insurance etc.) is OK for next week, priorities were right.
Reasons to be cheerful #205 Very successful with some home office stuff I’d pressed thru.
Reasons to be cheerful #206 Successful week: Gig, 2 home office projects, got supps done, some phone calls.
- 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…