2022-08-27, Saturday - Energy 25% / Sleep 85% / Feeling 80%(60)-ish
Successes:
A cold shower added 1h deep sleep even after 8h / 8:00,
Fast cold shower, FCS: even 15’’ was enough, instead of 20-30’‘,
1’ of cold air doesn’t work at all compared to it,
it even takes care of worrying or exciting thoughts coming up after it,
does it deepen cos of my conditions or if healthy too?
without eye mask after sunrise can be OK, 2’ quicker,
20’’ (after warming) stopped pain from a temperature plunge,
It’s not worth ignoring the slightest pee urge, best go & back quick.
Increased GABA again makes my eyes/face waking up harder again? (3x)
Increased GABA praps increased bladder pain again at night.
Managing normal sore muscles from more sports all week, without increasing pain.
Decreasing histaminey eustress from gig practice with shower too.
Distracting from the songs by singing children’s songs.
TT today I played more relaxed than ever before (and won easily).
If the fatigue is better after 6 months that’s something to calculate with.
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 ((30-)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): 9h26, up 7x (64') ✅, but ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 80%/1 ✅
cold shower p0 Sleep 23:15-
TEETH ear plugs
0:55 10’ 90%/1/10% p3 st1 sip fw1’
1:12 16’ 90%/1/10% p0? st1 sip fw1’ FCS#2 cos histaminey “burning” somewhere inside ear plugs
3:00 5’ 90%/1/10% p2 st1 sip fw1’ air (ear plugs)
5:00 12’ 90%/1/10% p2 st1 sip fw1’ air gel (nostrils) (ear plugs)
6:35 5’ 90%/1/10% p0 st1 sip fw1’ air gel (nostrils) (ear plugs)
8:10 11’ 90%/1/10% p0 st1 sip fw1’ air “cold air”, no FCS#3, WITHOUT EYE MASK, B2-4
9:20 5’ 90%/1/?10% p0 st1 sip fw1’ (ear plugs)
-9:45 stools,
Sum: 45+9h45-(10+16+5+12+5+11+5=)64’ = 10h30-64’ = 9h26, up 7x (64’)
ACTIVITIES (aim: 40% energy) ➔ ACHE: too long in cold while airing ➔ 70%/4, heating up and sweating via 5:1 ➔ 80%/4, then FCS#4 ➔ 85%/1 
, cycle/walk ➔ 80%/2 , later practicing music 35’ caused MCAS burning ➔ 80%/2
ACTIONS ➔ PAINS: except: neck GI: bit of stomach burn, maybe from GABA , esophagus , jaw x5’’ , pee pain: 1x3, 2xp1-2, maybe from GABA
MCAS/HIT-Symptoms/Triggers/Treatments: Except lack of real energy as ever, but better. Burning sinuses, skin and inside after only 35’ of music practice! 
Fresh sheep cheese in the evening with a bit of mustard…?
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.
Yesterday + 1x breath-holding
SELF-PHYSIO (click for details): 102'
airing 5x2’, cold shower 4x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 2x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 10’, massage gun 0x3’, neck 1+ 3x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 0’, belly 0’, back 8’, aloe vera 0x1’, twist-stretch 2x1’, 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)
/20:20 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 -
/21:40 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
/22:40 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/8:15 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The
Meal -10:15 Gum -
/10:15 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.
/12:55 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 Meal 13:30- 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 #408 Gotta focus only on a gig tomorrow evening and keep stress down.
Reasons to be cheerful #411 Loads of ideas & cute animyls today.
Things I love about myself #88 Love animals.
- 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