2022-08-22, Monday - Energy 25% / Sleep 85% / Feeling 85%-ish
Successes:
Due to making it a habit to turning front down and use elbows & knees to get up I only need a few seconds rather than minutes.
Meal before supps in the evening makes it earlier.
2 cold showers inside an hour not successful, drained heat and strained a back muscle.
Hot water bottle, incl. under “hunchback” balanced heat and strain.
Double pillow & acupressure allowed supps before getting up.
Kept all heartburn & burning stomach down.
Learnt:
My low fT4 means my thyroid is nothing to worry about, like my docs also said. T3 and TSH Normal but T4 Slightly Low
Realized acupressure under the sternum is of course targetting the lower esophagus sphincter.
Food-names like chicory occasionally mean something different US / EU…
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10%, stiff 15%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (15%), fog 2 (10%), headache 0, GI 1 (10%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 9h04, up 7x (64') ✅, ➔ Feeling ?80% well, Ache 1 of 7 ✅, getting up: 85%/1 ✅
cold shower p0 Sleep 23:22- TEETH/
2:03 13’ 90%/1/10% p0 st1 sip fw8’ D4, I hope not bad for sleep!
4:05 15’ 90%/1/10% p1 st1 sip fw1’ blog5’ FCS#2 ear plugs YoNi
5:09 7’ 90%/1/10% p0 st1 sip fw1’ FCS#3 due to only YoNi/doze.
5:44 13’ 90%/1/10% p0 st1 sip fw1’ 6.
6:01 5’ More clothes on, HWB.
7:20 4’ 90%/1/10% p1 st1 sip fw1’
-8:52 stools, B2-4
Sum: 38+8h52-(13+15+7+13+5+4=)57’ = 9h30-57’ = 8h33
Not enough, so 7’ 80%/1/10% p1 st1 sip fw1’ bit shaky
-9:30
Sum: 38+9h30-(13+15+7+13+5+4+7=)64’ = 10h08-64’ = 9h04, up 7x (64’)
ACTIVITIES (aim: 40% energy) ➔ ACHE: 90%/2-3 all day, despite 2x40’ table tennis as well as 2x30’ housework 
ACTIONS ➔ PAINS: except: neck GI: bit of heartburn, praps from raisins , esophagus jaw 1x5’’ ? pee pain: 3xp1-2 (4:05, 7:20 (6), 19:00)
MCAS/HIT-Symptoms/Triggers/Treatments: Except lack of real energy as ever. 
. Hazelnuts OK in small amounts.
Fibro & Touch:
Covid-danger:
Weather: Indoors Outdoors
OAB/PBS diary:
Treatments
Docs:
Chinese Acupuncturist - #26 on 2nd (Sleep & +25% GABA helping.) Great energy. Session #27 when she’s well again.
SELF-PHYSIO (click for details): 2h
airing 5x2’, cold shower 3x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0x3’, breath exercises 0x1’, Timing, hunchback-pillow 20’, Y. Nidra 30’, massage gun 0x3’, neck 1+ 3x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 5x1’, yoga/stretching 5x1’.
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 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: So I've now regularly stopped A4: = PF#4 and GABA #3, still not quite sure if that's OK, but may be. Got, but not yet taking B3 flush free, olive oil extract, fisetin, pure ATP & Alpha GPC = choline alfoscerate. But continuing R-ALA, SAM-e, bulk sodium ascorbate (alkaline vitamine C) & will be B2 (R-5-P) luteolin (when I get round to those). Copper (gluconate), pending low bloods. 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)
/21:30 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 -21:00 Gum -
/22:35 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
/23:23 “19:00”-GABA
0 Chamomile tea.
0 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/8:55 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The
Meal -11:05 Gum 11:05-
Need to add Ω3+PQQ. Can add apple + nuts to oats.
/11:05 C1-3 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2. .5gC#1 (0NAC)+PEA + Rutin + vit.D3 2-3/wk.
/13:50 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 Meal 14:45-15:15 Gum - 0 DAO (D1) “12:30” 0psyllium
/15:30 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
/18:30 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), 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:
Sadghuru says Eat cross-legged on floor with hands, not talking, only 2 meals (6-8h between them) Tips for Eating Healthy – How, When and What to Eat.
nm says breakfast 1h after getting up, then every 4-5h The Best Times to Eat | Northwestern Medicine. So if I get up at 9:30, eat 10:30-11:00, lunch at 15:00-15:45 and dinner at 19:45-20:30, that’s hopefully not too late before bedtime…
Lessons in self-care #402 Luxury of twice table tennis and getting a sore glute and still energy left is OK!
Reasons to be cheerful #407 I relish being able to stand on each one leg to put socks and shoes on etc.
Things I love about myself #85 Energized.
- 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