2022-06-19, Sunday - Energy 15% / Sleep 65%
EARLIER EARLIER EARLIER EARLIER EARLIER EARLIER - REPEAT: E…
Getting it for the most part. And interesting results…:
e.g. Interesting experience this Saturday evening: When I was alone yesterday, Friday evening, and being able to watch myself more closely with less distraction, and no talking, no listening, I could keep calm better, after getting tired at 21:00. Today I got tired at the same time, but just saying a few things got me awake again. Alone using my laptop (in “night shift” mode) often relaxes me, if I don’t get carried away, but even my wife when unstressed pushes me up. Too awake.
Positive summary of symptom-%s:
Σ(+): energy 15%, slp 65%, Acheless 80-70%, painless 90%, alert 85%, GI 80%, feeling 80-70%, PT >1h
Symptom overview sorted by the ACR 2016 criteria
Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 20-30% Suppleness (vs. stiffness): 80%
Local Pain Areas (mainly spine, 3): = 3. 10%
(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3 (Energy 15%)
Waking unrefreshed 3 out of 3 (Sleep quality 65%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 85%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%, sleep breaks 80%, day 80-70%
MCAS / allergic 10% (except energy, subsumed under FM-fatigue above)
Treatments overview
Self-treatments (‘PT’) >1h/d
Chinese acupuncture 0h this week, see how that goes
Triggers & resulting Symptoms
SLEEP (click for details): 6h21, up 6x (1h38) ✅, but ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 80%/2 ✅
cold shower p0 Sleep 23:00- (cos of work) ear plugs
0:11 11’ 80%/2/15% p0 st1/ sip fw2’ air (nostrils) (ear plugs) A4
1:55 10’ 80%/2/15% p0 st1/ sip fw1’ long cool air (ear plugs) B1
3:50 50’ 80%/2/15% p0 st1 sip fw1’ air (nostrils → blow & 6) (ear plugs) opened windows
6:12 7’ 80%/2/15% p0 st1 sip fw1’ air (nostrils) (ear plugs) closed windows. Work ideas… so lighter sleep.
6:37 15’ 80%/2/15% cream. Thru with these work ideas, but work problems in a different area continue.
-6:59 5’ 80%/2/15% p0 st1 sip fw1’ air cream (nostrils) (ear plugs) B2-4
Sum: 1h+6h59-(11+10+50+7+15+5=)1h38 = 7h59-1h38 = 6h21, up 6x (1h38)
ACTIVITIES (aim: 40% energy) ➔ ACHE: 80%/2,
lots of work ➔ 80%/2, just being outside on our balcony for 20’ made it go up tho, maybe from lack of sleep ➔ 70%/3 trying a bit of church service & a cajon playing with mask 
in the evening (2x25’ with a break): OK, I made sure I didn’t do the whole service, only 15’, but practice before was 35’, and after I immediately went home, with burning sinuses, headache, head burning at the back ➔ 60%/3 
/
, altho I “of course” feel good about it inside 
, so who cares 
ACTIONS ➔ PAINS: except: neck , GI /, hmm, slight heartburn after muesli, strangely , jaw (but slight stress in the evening, which also made me awake/‘cortisoley’) 0xp1-2 nothing at night, slight once in the morning. Not many single pains. Sitting on the cajon is always a problem, lots of twist-stretching in between. Cycling, walking & stiffness and everything was easier, maybe really more energy, or cortisol. First I’m wary if I’ll come down and be able to sleep in a few hours…
MCAS/HIT-Symptoms/Triggers/Treatments: Except lack of real energy as ever. . Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? Evening: No DAO, hazelnuts & almonds, mozzarella, no soy Lassi: No reactions. Midday I’ll try lassi without DAO. No, instead some soy cream, a new product, also without DAO, at 13:45. No problems after it. Just burning sinuses and head from cortisol / stress / from playing.
Fibro & Touch:
Covid-danger:
Treatments
Docs:
Chinese Acupuncturist - #21 on 9th (Sleep & +25% GABA helping.) Next appointment #22 on 21st. Hope that goes better. Praps I need to analyze sleep before and during acupuncture, as I suspect it’s negative.
SELF-PHYSIO (click for details): 72'
airing 5x2’, cold shower 1x(10’), cream fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0’, breath exercises 1’, Timing, hunchback-pillow 15’, palpate 1’, belly 3’, back 12’, twist-stretch 5’, Y. Nidra 5’, aloe vera 1’, yoga/stretching 2’,
Combine: next?
massage gun 5’, neck 1+ 2’, neck 2 1’, plantar/calf stretch 5’, acupressure 2’, workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.
Supps June 16th (28 supps): Supp costs:~325€/m (Jun 16th) Found a special offer for my exact ginkgo, resveratrol, as well as a good rhodiola product, and ordered a stock for 1.5 years, costing 670€ (37€/m). CHANGED: 5 (sometimes 4) passiflora & 5 GABA, first at 19:00, all ones that were out are back, Fev as of 12th, P5P a bit later, EGCg 15th. GI harder from something, maybe EGCg. My old rhodiola is still not available, but found a good substitute product and ordered that. DOUBLED: both magnesiums, & pine bark to 2 for energy, & B2 to 4x0.05g as my product has less, & magnolia/honokiol to 2 in the *evenings for sleep (12th). DAO seldom, but need to be more careful. No more copper. PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/19:20 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
Meal 19:20-20:25 Gum -
/21;20 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/0:20 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/2:00 B1 “01:00” PF#5
/7:00 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/7:00 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/7:00 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/8:00 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/8:00 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal 8:00-9:00 (block) Gum -
/11:55 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “12:30” 0psyllium
/14:00 D2/3 “13:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal 13:15-14:00 Gum 14:00-
/18:30 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)
The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th
Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)
Development
’Research’ today: No.
Lessons in self-care #341 Actually very risky, playing today… So now I’d better come down quick.
Reasons to be cheerful #344 Fun playing cajon in service, at least for 15’… 
Things I love about myself #39 Like varying the things I do a lot.
- My food
- 1st Jab-sfx-summary, last edit: Feb 7th.
- My blog references, e.g. abbreviations, supp chart/overview
- My “How to symptom track & trigger hunt”
- Next up…: Summaries & finishing off treatment list…