2022-07-20, Wednesday - Energy 25%! / Sleep 85% / Feeling 85%-ish
TT 
4:1! no (additional) pain!
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (15%, stiff 15%) + spine-pain 3 (20%), shoulder-girdles/hips 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (15%), fog 2 (20%), headache 0, GI 1 (15%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 7h57, up 6x (1h29) - too late, wanted TT early. ✅, ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 80%/2 ✅
cold shower p0 Sleep 23:05- neck & knee massage
0:30 15’ 80%/2/15% p2 st2 sip fw10’ A4-rest TEETH
1:58 18’ 80%/2/15% p2 st2 sip fw15’
2:38 13’ 80%/2/15% p0 st1 sip fw8’ FCS#2 eye mask
5:27 22’ 80%/2/15% p0 st1 sip fw10’ +9’ massage gun knee elbow air ear plugs (eye mask)
6:12 12’ 80%/2/15% p0 st1 sip fw1’ eat + FCS#3 air (ear plugs) (eye mask)
8:08 9’ 80%/2/15% p0 st1 sip fw1’ dog (Emma) jumped out of window, but I revived it. stools good.
-8:31 B2-4
Sum: 55+8h31-(15+18+13+22+12+9=)89’ = 9h26-1h29 = 7h57, up 6x (1h29) - too late, wanted TT early.
ACTIVITIES (aim: 40% energy) ➔ ACHE: 80%/2 TT 4:1! no pain! (just hungry, cos no breakfast!) (starting 0:1 cos I was still sleeping, eyes half-shut, cos we had to play early at 9 before the heat builds up) ➔ ?80%/2 
. Maybe try a short workout, despite the heat? Praps in the cellar, that way the flat won’t get heated up? No, tidied & hoovered my room, even “under” the sofa. Then another room too. ➔ ?80%/2
cycle, mask, work, kids,*
ACTIONS ➔ PAINS: except: neck GI , but stomach burning at night 
, esophagus , jaw 1x2’’ , 0xp1-2
MCAS/HIT-Symptoms/Triggers/Treatments: Except lack of real energy as ever. . Tofu? Broccoli? Tomato spread?
Fibro & Touch:
Covid-danger:
Treatments
Docs:
Chinese Acupuncturist - #23 on 30th 
(Sleep & +25% GABA helping.) Session #24 on 12th.
SELF-PHYSIO (click for details): 86'
airing 5x2’, cold shower 3x(10’), cream fc/ey/hd/ft x1’, teeth 4x2’, HWB x3’, breath exercises 1x1’, Timing, hunchback-pillow 10’, Y. Nidra 0’, massage gun 2x3’, neck 1+ 2x1’, neck 2 x1’, plantar/calf stretch 2x1’, acupressure x1’, palpate 1’, belly 3’, back 10’, aloe vera 1x1’, twist-stretch x1’, yoga/stretching x1’.
Combine: next?
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 27th (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: CoQ10 some say helps to unstuff your nose (probably in the normal ubiquinone form). Strangely I'm taking mine in the mornings at the moment, maybe because one of the things it's good to take with is ginkgo, and that's better in the mornings. But it's also better with meals/fat/oil (and selenium) so I'm gonna switch to evenings now! Run out of vitamin B2 (R-5-P) July 14th. NEW IDEAS: Copper in psyllium. Copper suggested by verywellhealth, Hagmeyer and now Robbins. PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, B3/Nia, Cu, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 27th (>30 supps): ALA .2g, B2 4x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Jun 27th (before: see the reference post)
/19:30 A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 1P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon
Meal - Gum -
/22:00+22:20 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
/23:00+0:30 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/08:35 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro
/08:35 B3 “07:00” (-30’) Q10 Qc Rs#1 SAM-e
/08:35 B4 “07:00” EGCg + Fev/MSM + Sily +2The?
0 DAO
/10:20 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 2x50mgB2, gink#1, 0 Zn, gly#3+4, 1x pine bark#2 + vit.D3 2-3/wk.
/10:20 C3 “MEAL” .5gC#1 (0NAC)+PEA
Meal - Gum -
/13:00 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid#2
0 DAO (D1) “12:30” 0psyllium
/16:30 D2/3 “13:00” .5gC#2 , Cr#3, .6GABA#5, gink#3 DRINK!
Meal -17:20 Gum -
/19:30 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro
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 27th
Pf: 1A1+1A2+1A3+1A4+1B1, B2:2A1+2C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 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: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3: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 #370 Used my energy well!
Reasons to be cheerful #373 Energy up! TT fun! 
Things I love about myself #60 Raring to go as soon as the opportunity arises.
- My food apparently minus broccoli…
- 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…