2022-01-27, Thursday 25% - better night, but for that again less deep sleep… worth it. v2 15:10 Almond milk is OK. Getting used to the diet. And to watching for the sinuses. Loins better and bending over too… Progress. 
Triggers & resulting Symptoms
SLEEP (click for details): 9h15, up 8x (1h10) (dozing quite a lot ✅, but ➔ Feeling 90 well, Ache 2 of 7 🧐, waking up: 90%/2 🧐
No fw! lbu: belly tensing? No half-sitting on sofa! SUPPS & AIR 1st!
cold shower p0 Sleep 22:30-
23:50 5’ 90%/2 p0 st1 drink fw2’ B3?? A4
1:25?/1:31 25’/20’ 90%/2 p0 st1 drink fw19’ B1 too long → feverish
2:08 70%/2 9’ FCS fw3’ → 90%/2, but not really tired, so dozing
3:07 3’ 90%/2 p0 st1 drink fw2’ B2/, Yoga Nidra, sinuses starting up so breathing 
3:46 3’ 90%/2 p0 st1 fw1’ Y.N. +15’ air/
4:45 8’ 90%/2 p0-1 st1 drink fw1’ air/ nostril acupressure, breath-ex. ->3x
6:30 12’ 90%/2 p0-1 st1 fw1’ air/ B3/
8:03 5’ 90%/2 p0 st1 fw1’
-8:55
Sum: 1h30+8h55-(5+25+9+3+3+8+12+5=)70’ = 10h25-1h10= 9h15, up 8x (1h10) (dozing quite a lot)
ACTIVITIES (aiming for 40% - well 20% - of pre-fibro) ➔ ACHE: Resting & 3x TT 
➔ 90%/1-2
(e.g. cycle 
, TT = , meetings/social 
, mask 
, kids 
, work ➔ ?80%/2) ?
"HOW DO I LOOK?" I can’t win - I always feel I look better than my wife thinks.
ACTIONS ➔ PAINS: Loins almost gone! Sharp abdomen pain for an hour , till vibrated away.
(e.g. lie, stand, loins, sit, arms up, neck, stiff, walk, cycle, 0xp1-2, GI, talk, mask.)
Treatments
WHB (3 rounds)
12:20 1’30’’ 1’30’’
Breathing alternating thru nostrils:
3x evening till 2:15 7’ 3:10 1’ 10:00 In between 10’ Regularly often in between, more than noted 
Airing (Trophy only when regularly enough):
22:50 2:10 3:45 4:45 6:30 8:00 09:00 13:40 17:40
SELF-PHYSIO (click for details): 4h09 ✅.
aloe vera 1’, Timing, airing 8x2’, breath exercises 28’, calendula/tea tree 2x1’, cold shower 2x(10’), loins 5’, belly 3’eve, back 6’eve, hunchback-pillow 15’, left foot on/under right knee/cross-legged 15’, cream 7’, plantar/calf stretch 5’,
HWB 2x3’, Y. Nidra 50’, teeth 1x2’, acupressure 3’, breath-hold 8’, palpate 12’, massage gun 10’, yoga/stretching 3’, twist-stretch 22’, marionette-hang 4’, hand-exerciser 4’,
foot bath 15’, neck 1+ 2’, neck 2 4’, jolt-jump 1’, gums 2x30’’, V ‘, mirror 2’, shaking dance 1’, RR x2’, workout 7’, temperature 5’, nux vomica 1’.
Supps (23rd: 25): CHANGE: Ordered SAMe & Akilwinter cream, microalgae Omega 3 too. RIBOSE? PLANNED/TAKEN TODAY: click for details:
Abbreviations resolved under blog references
ZERO: C 0x2x.5g, NAC Nc: 0x2.5g(5, incl. 2x1/night), Nd, Arg, B3, Rib, Pe, Ps, Se. (REGULAR (19+3): ALA .2g, B2 2x.1g, B12 5mg/2m, Cr 3x1g, D3 1/w, EGCG: 250mg Fev: .2g Ga: ~2g+(4), !3Gi, Glu:~1.2g+(4), Luteolin .2g Mg Gly 2x2, Mg Ma1x2, Ω3, P5:1, Pf4, pine bark 2x.5g, Pq1, Q10 2x.1g/d, Qc !4x.5g/d, Rs2, Ro2, Sa1, Sr 3x1x125k, 0The.2g, Zn1)
What-when-details: Updated Jan 20th (before: see the reference post)
/21:00 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho(0Se) PQQ Ω3 + 0Immun. DRINK! DAO! Sinuses better from supps - altho NOT GABA - & eating?
/21:55 A3 “21:00” PF#2 .6 GABA&.4glu#1 (0NAC) & Lut (slp!)
/21:55 Chamomile tea.
/23:50 A4 “23:00” PF#3 .6 GABA&.3glu#2 & Ellagic acid
/01:31 B1 “01:00” PF#4 SRP#1 (0NAC)
/03:05 B2 “03:00” +ALA+2x pine bark, (teeth)
0 “05:00” 1x the undefined capsules lying around…
/06:35 B3 “07:00” (-30’) Q10#1 Qc#1 Rs#1 SAM-e
/06:35? B4 “07:00” EGCg + Fev/MSM
/10:00 MEAL! C1/2 “+30’=Meal” 2Cr#2 .6GAB#3, (C2:).1gB2, gink#1, Zn (0NAC) 1xHONOKIOL! DRINK! DAO!
/10:00 C3 “08:00” 0x.5gC#1 Qc#2 2the, (0NAC)
/12:35 C4 “11:00” (+2h/) gi#2 gly#1+2 SRP#2. Nd#? & Ellagic acid
/14:00 0 (D1) “13:00” 1x DAO 0psyllium
/14:50 D2/3 “15:00” 0x.5gC#2,Cr#3,!.6GA#4/0glu#3,gink#3,gly#3+4,Qc#3 0NAC#5 DRINK! DAO!
/17:35 D4 “17:00” (“meal/acids+2h”) Nd#?.Qc#4.Q10#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 2Cr: A1+C1+D2, Ell: A4,C4. Ga: A3,A4,C1,D2, Glu: A3,a4,0D3, Gi: C2,C4,D3 2Gly: C4+D3, 2Mal: A2 Qc:B3.C3.D2.D4 Q1&Rs:B3,D4 Sr1x: B1,C4,D4. SINGLE: A2:P5/Ro/0Immun., B2: ALA+2pine A3: Luteolin, B3:Sa B4: 1 EGCG&Fev/MSM&Sily C2:Zn&Hon. C3:2Th (A2:Ω/Pq:meal) DAO before every meal.
(0x2C:C2,D3) (A2:0Se), (B2:0mu), (B4: 5NADH if nec.) (D1:0Pe). (0 Nia+) (0Nc: A3, B1,C1,C3,D2)
Development
Jab-sfx: Add nocturnal spike to sfx summary… Burning skin when my back is slightly exposed is what my skin feels like just now 3:10…
While eating at 14:30 my sinuses start hurting, so I know it’s time for the 15:00 GABA. At 15:10 they still are, and my skin may be burning, or it’s from the longjohns.
Research-search today: Bit of “youtube research”…
Both breathing exercises I use aside from Wim Hof are also recommended by Luanne for HIT, also I’d use that grounding exercise if I needed it, but I’m never anxious, I’d say, and she says histamine overproduction usually comes from anxiety?? Also all of the supps/herbs (esp. theanine & GABA) except taurine & ginger tea which don’t work for me.
Chris recommends vitamin A and Se for HIT, but I eat a lot of carrots and took selenium for a long time.
Cameron describes that mast cell overreaction not only creates hives via skin dilation, airways contract, but also gastric acid secretion which I am now getting in the early morning.
Kait explains it a bit more medically & for me clearly. Strangely she says olives & mushrooms are OK, but I spose she means fresh, not in jars.
Russel gets taught a different breath exercise with torso & hand movements up, and hitting on the sternum a few times on the 4th breath. I like that one, it makes a difference, almost makes you faint. 
Dr. Berg says no to eggs, others yes… Seems again my own trigger elimination diet is again called for… I could do some cauliflower again too, but broccoli better. Intermittent fasting and also every 2 weeks 48h fasting.
Lessons in self-care #202 My evolving diet is getting a bit more fun since I’ve an almond drink that tastes OK at last. However I still don’t understand why that’s sposed to be better than soy drink.
Reasons to be cheerful #212 Feeling quite OK today, maybe even better 20%?
- 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…