2022-08-26, Friday - Energy 30(-20)% / Sleep 85% / Feeling 90%-ish
Successes: 
Learnt: 
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 (70(-80)%), insomnia 3 (15%), fog 2 (5%), headache 0, GI 1 (10%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 8h37, up 5x (1h24) ✅, but ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 80%/2 ✅. Remember: Relishing sleep breaks isn't worth it, unless absolutely necessary. And music inspirations are bad for sleep, so get things done in the mornings if possible. FCS#2 successful. GABA-A4 a bit of heartburn, but not too much.
cold shower p0 Sleep 23:40- ear plugs
TEETH
1:58 45’ 90%/1/10% p2 st1 sip fw1’ (laptop near me didn’t hamper sleep at all) 6. A4.
3:11 17’ 90%/1/10% p0 st1 sip fw1’ FCS#2 cos of heart thumping, racing thoughts, so 6-break not helpful or too long. heartburn from A4…
5:30 5’ 90%/1/10% p1-2 st1 sip fw1’ air no heartburn
7:49 5’ 90%/1/10% p1 st1 sip fw1’ air no heartburn
8:31 12’ 90%/1/10% p0 st1 (sip) fw1’ FCS#3
-9:41 B2-4
Sum:20+9h41-(45+17+5+5+12=)1h24 = 10h01-1h24 = 8h37, up 5x (1h24)
stools,
Memo: Need to ask mates for coriander
ACTIVITIES (aim: 40% energy) ➔ ACHE: 80%/2, Work mails and fibro-work ➔ 85%/1 
Some yardwork, then TT 
6:1 & talking a bit ➔ 80%/2 , however cycling back no energy left, more like 15%.
ACTIONS ➔ PAINS: except: neck GI , esophagus , jaw 2x5’’ pee pain: 2xp1-2
MCAS/HIT-Symptoms/Triggers/Treatments: Energy apparently better now. Skin slightly burning & itchy in the evening, I think baked beans and/or yogurt, whilst more baked beans in the afternoon didn’t cause it, but maybe cos no yogurt or more GABA.
Fibro & Touch:
Covid-danger:
Weather: Indoors Outdoors , except of course the heat.
Treatments
Docs:
Chinese Acupuncturist - #26 on 2nd (Sleep & +25% GABA helping.) Still good. Session #27 on 30th.
SELF-PHYSIO (click for details): 2h02 (actually yoga- and twist-stretching at night probably +1h fairly often)
airing 5x2’, cold shower 3x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0x3’, breath exercises 5x1’, Timing, hunchback-pillow 20’, Y. Nidra 30’, massage gun 0x3’, neck 1+ 5x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 0’, belly 1’, back 10’, aloe vera 0x1’, twist-stretch 1x1’, yoga/stretching 2x1’.
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)
21:00 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 -21:00 Gum -
22:00 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
/3:15 just GABA. A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/9:45 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The
Meal -11:30 Gum -
11:30 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.
/13:35 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 Meal - Gum - 0 DAO (D1) “12:30” 0psyllium
/16:40 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
/19:10 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: No.
Lessons in self-care #407 Did what I like today.
Reasons to be cheerful #410 And it goes on, so what!
Things I love about myself #87 Stamina.
- 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