2022-01-28, Friday 30% - short night, but deep & OK, due to 4:50 cold shower. Day maybe overdoing it, hope to get control of that in the evening and night… 
Triggers & resulting Symptoms
SLEEP (click for details): 7h25, up 5x (65') 🧐, but ➔ Feeling 90 well, Ache 2 of 7 ✅, waking up: 90%/1 ✅
No fw! lbu: belly tensing? No half-sitting on sofa! SUPPS & AIR 1st!
cold shower p0 Sleep 23:50-
1:50 7’ 90%/2 p0 st1 drink fw3’ (B1)
4:21 5’ 90%/2 p0 st1 drink fw3’ (B2) air 2’, breath 2’. OK? 15’ cushion.
4:47 45’ fw3’ no, skin on arms & torso starting up, so FCS. fw40’ stupid!!
07:05 4’ 90%/2 p0 st1 drink fw1’ (B3+4)
-8:20 4’ 90%/2 p0 st1 drink fw1’
10+8h20-(7+5+45+4+4=)65 = 8h30- 65 = 7h25, up 5x (65’)
Sum:
ACTIVITIES (aiming for 40% - well 20% - of pre-fibro) ➔ ACHE: 40’fw at night was stupid, but went OK, even falling asleep again with unguided yoga nidra ➔ 80%/2. And let myself get cold again in the morning, too: Foot bath helped ➔ 80%/2. 4x TT! ➔ 80%/2, bit cold, so a short foot shower: ➔ 80%/2, then a 45’ cycle-walk, still ➔ 80%/2, evening another 1h phone call tough, but still OK, 30’ shop & short talk still OK 
"HOW DO I LOOK?" 10:00 White lips, but maybe just due to letting myself get cold, sillily. . Also might also be more ‘my thermostat’ than Ache.
ACTIONS ➔ PAINS:
Treatments
Docs: I was thinking about contacting 2 more pneumonologists to get a referral to the immunologist, but didn’t feel like it today.
WHB (3 rounds)
10:15 1’30’’ 2’ 2’30’’ 
SELF-PHYSIO (click for details): 3h12 ✅.
airing 7x2’, breath exercises 24’, cold shower 2x(10’), hunchback-pillow 20’, cream 7’, plantar/calf stretch 6’, hand-exerciser 3’, massage gun 6’, breath-hold 13’, foot bath 10’+5’, calendula/tea tree 1x1’, teeth 2x2’, AuTr 20’, HWB 3x3’, workout 7’, back 8’, marionette-hang 1’, acupressure 2’, twist-stretch 3’, yoga/stretching 1’, shaking dance 2’, jolt-jump 3x1’, loins 3’,
left foot on/under right knee/cross-legged 20’, Timing, palpate 1’, belly 3’, neck 1+ 2’, neck 2 4’, gums 2x30’’, V ‘, mirror 2’, RR x2’, temperature 5’, aloe vera 1’, nux vomica 1’.
Supps (27th: 28): Working out the - now pretty immense costs of the supps. CHANGE: 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 (28): ALA .2g, B2 2x.1g, B12 5mg/2m, Cr 3x1g, DAO before meals, D3 1/w, EGCG: 250mg EllagicA: Fev/MSM: .2g Ga: ~2g+(4), 3Gi, Glu:~1.2g+(4), Hon, 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, Sily, Sr 3x1x125k, The.2g, Zn1)
What-when-details: Updated Jan 20th (before: see the reference post)
/20:15 A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho(0Se) PQQ Ω3 + 0Immun. DRINK! DAO!
?/21:30 A3 “21:00” PF#2 .6 GABA&.4glu#1 (0NAC) & Lut (slp!)
Chamomile tea.
/23:30 A4 “23:00” PF#3 .6 GABA&.3glu#2 & Ellagic acid
/01:50 B1 “01:00” PF#4 SRP#1 (0NAC)
/04:25 B2 “03:00” +ALA+2x pine bark, (teeth)
0 “05:00” 1x the undefined capsules lying around…
/07:05 B3 “07:00” (-30’) Q10#1 Qc#1 Rs#1 SAM-e
/07:05 B4 “07:00” EGCg + Fev/MSM
/10:05 MEAL! C1/2 “+30’=Meal” 2Cr#2 .6GAB#3, C2:.1gB2, gink#1, Zn (0NAC) 1xHon! DRINK! DAO!
/10:05 C3 “08:00” 0x.5gC#1 Qc#2 2The2 (0NAC)
/13:30 C4 “11:00” (+2h/) gi#2 gly#1+2 SRP#2. & Ellagic acid Nd#?
0 (D1) “13:00” 0psyllium
/16:25 D2/3 “15:00” 0x.5gC#2,Cr#3,!.6GA#4/0glu#3,gink#3,gly#3+4,Qc#3 0NAC#5 DRINK! DAO!
/18:55 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: B1,0C4,0D4. SINGLE: A2:P5/Ro/0Immun., B2: ALA+2! pine A3: Luteolin, B3:Sa B4: 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: Supps, breathing & cold showering seem to be helping.
Research-search today: Bit of forum work.
Lessons in self-care #203 Allowing myself to meet or phone a lot today, mainly with colleagues.
Lessons in self-care #204 Using phoning to do exercises & prepare supps, so self-caring.
Reasons to be cheerful #213 TT 4x and more - progress… 
- 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…