2022-08-04, Thursday - Energy 25% / Sleep 85% / Feeling 80%-ish
Found a new strategy for my early morning supps to take them before getting up properly but prevent them getting stuck: Drinking much more. Which is a good start to the day and hopefully no problem if I do it shortly before the 8h-sleep mark.
Actually yesterday could count as 25% energy, just I was wary at the start of the day if it’d really hold thru - but it did. However brain fog was praps more, something like 30%, I couldn’t concentrate on ordering supps, too complicated, that’s unusual for me.
Timely massage gun treatment a second time in the evening went really well. Forgot to put that under “esophagus” yesterday…
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 (15%), shoulder-girdles/hips 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (15%), fog 2 (20%), headache 0, GI 1 (?20%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 8h14, up 5x (1h41), earlier'd've been better, but apart from that good self-discipline ✅, but ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 80%/2, bit tired eyes, body a bit wired, cos the last half hour was Yoga Nidra ✅
cold shower 23:30: p0 Sleep 00:05-
ear plugs TEETH
1:19 9’ 90%/1/15 % p0 st1 sip fw1’ air ENERGY UP IF LAPTOP DOWN!
3:30 10’ 90%/1/15% p0 st1 sip fw1’ air ENERGY UP IF LAPTOP DOWN! ESP at 3!
5:12 25’ 90%/1/15% p0 st1 sip fw1’ air lots FCS#2 (waking up in between, but not getting up) FCS#2 cos hot, sticky, then slightly nauseous
8:01 47’ 90%/1/15% p0 st1 sip f10’ (ear plugs) 6 stools
9:15 10’ 80%/2/15% st1 drink lots fw5’ air B2-4
-10:00
Sum: 10h-5-(9+10+25+47+10=)1h41 = 8h14, up 5x (1h41), earlier’d’ve been better.
(waking up once at around 4:30 between, but not getting up… then at 5:12 overheated and throat sticky - panic-cough…FCS#2)
ACTIVITIES (aim: 40% energy) ➔ ACHE: Going to an office only to 25’ there and back, slight stress, but still 80%/2, at the sleep lab doc at 15h was a strain to wait 1h and talk 30’, but good, just I was shattered for 2-4 hours ➔ 70-80%/3-2 
?? TT, cycle, mask, work, kids,
ACTIONS ➔ PAINS: except: neck GI, despite 2 slices of bread (but water on it and chewed very well) , esophagus: evening, but before it could become a problem the new massage technique helped. jaw: 2x5’’ (but rather the other rather than the tooth side) pee pain: 1xp1-2
MCAS/HIT-Symptoms/Triggers/Treatments: Even real energy is better since yesterday 
. No histamine-y problems at the moment. So maybe that’s also increasing my energy. Slightly burning sinuses at 21:00, maybe from eating - I’m concentrating on bladder & massaging the blocks tho.
Fibro & Touch:
Covid-danger:
Weather: Indoors Outdoors: going out in the heat makes me nauseous, but for the short cycle rides the sun & breeze are still OK.
Urinary diary: p0 - very good actually, despite yogurt, raisins, apple, supps, cheese, bread, so it’s only chocolate and hazelnuts still to be tested: 23:30 1:19 3:30 5:12 p0 8:01 11:00 p1 11:40 p0. 13:15 p0 14:25 p0 (15:20 p0) 17:50 p0 19:25 0
Treatments
Docs:
Sleep lab psychiatrist: Very productive explaining my situation. 3-monthly sleep lab psychiatrist appt. and when she at the end asked if I want to keep that interval or prolong it, my resumé was that it helps me greatly explaining things to her & just some reactions to develop some new ideas. So docs are good for something after all. 
- no honestly, it made me realize what all my docs were actually good for after all, to further my own thinking. I talked about my new brilliant work situation, how little physical activities I can do per day, that Chinese acupuncture is helping but only if I curb the cortisol by focusing very strongly on my sleep techniques. I asked her for info on vagus, she said it does improve the body’s situation for sleeping. Told her about the exercises. The preparation for the talk made me remember to try heartburn acupressure etc. at night (as well as using almonds.)
Chinese Acupuncturist - #26 on 2nd (Sleep & +25% GABA helping.) Still good, but only up to a point of about 2 hours, however more energy bursts now, something I haven’d had since the jabs. Session #27 on 11th.
SELF-PHYSIO (click for details): 2h17
airing 10x2’, cold shower 2x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0x3’, breath exercises 4x1’, Timing, hunchback-pillow 20’, Y. Nidra 40’, massage gun 2x3’, neck 1+ 0x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 4x1’, yoga/stretching 0x1’. jolt-jump 1’, marionette-hang 0’, shaking dance 1’,
Combine: next?
workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, bent leg fall 1’.
Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: GenF20+?? (HGH and amino acids); Alpha GPC = choline alfoscerate? B3 flush free? CoQ10 with evening meal from July 20th! (unstuffs nose) Run out of vitamin B2 (R-5-P) July 14th. Reducing P5P too. NEW IDEAS: Copper in psyllium. Copper suggested by verywellhealth, Hagmeyer and now Robbins. PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jul 22nd (>30 supps): ALA .2g, B2 0x50mg, 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)
/20:00 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10.
Meal - Gum -
/22:00 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
/23:30 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/9:20 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro
/9:20 B3 “07:00” (-30’) Qc Rs#1 SAM-e
/9:20 B4 “07:00” EGCg + Fev/MSM + Sily +2The
0 DAO
/11:20 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk.
/11:20 C3 “MEAL” .5gC#1 (0NAC)+PEA
Meal 10:15- Gum -
/13:40 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 DAO (D1) “12:30” 0psyllium
/19:55 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
Meal 16:25- Gum -
/19:20 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), Jul 22nd
Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 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: 0P5+Q1 (->ubiquinone <150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. 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:
Overview of alpha GPC https://draxe.com/nutrition/alpha-gpc/#What_Is_Alpha_GPC
Side effects of alpha GPC
Alpha-GPC Side Effects - Should You Take Alpha-GPC?
Side effects of hGH (human Growth Hormone):
HGH: Side Effects in Men and Women
HGH Side Effects And How To Avoid Them?
Realistic effects & side effects of hGH: Mayoclinic recommends against it.
Human growth hormone (HGH): Does it slow aging? - Mayo Clinic. GenF20+ is expensive (70$) and can only be got by one company.
Lessons in self-care #385 I hadn’t thought before that my two activities would be enough, but when I noticed they were I had no problem putting off a video & phone call with family.
Reasons to be cheerful #389 Quite a bit of energy, but a right laugh when I tried to get up from the doc’s chair after us agreeing how much energy I have today!
Things I love about myself #72 “Buoyant” 
- 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…