2022-08-28, Sunday - Energy 25% / Sleep 85% / Feeling 85%-ish
Successes:
Learning to move faster cold showering early morning despite eye mask.
Arranging nightwear in a set way to get them on again faster.
Keep almond drink in blacked out bedroom after sunrise.
Sit against wall for piano playing, at least at home (couch /floor).
Managed to repeat totally relaxed TT winning. (Pain in 5th -6th game tho)
Learnt:
Difference between HIT and MCAS (again).
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (20%, 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 (15%), headache 0, GI 1 (50%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 8h40, up 7x (1h13) ✅, ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 90%/1 ✅, last hour despite FCS#4 dozing.
FCS#2 p2! (GABA?) Sleep 23:15-
TEETH ear plugs
0:55 5’ 90%/1/10% p2 st1 sip fw1’ air (ear plugs)
1:55 15’ 90%/1/10% p0 st1 sip fw10’ (ear plugs)
4:13 25’ 90%/1/10% p0 st1 sip fw1’ air 6 (ear plugs) ineffective: YoNi/doze
5:04 8’ 90%/1/10% p0 st1 sip fw1’ FCS#3
7:00 6’ 90%/1/10% p0 st1 sip fw2’
7:55 13’ 90%/1/10% p0 st1 sip fw3’ FCS#4
8:46 1’ YoNi/doze
COPY: 5’ ?80%/?2/?15% ?p0 ?st1 ?sip ?fw1’ air cream gel (nostrils) (sinuses) (sore throat) (stomach nauseous) (ear plugs)
-9;08 stools, B2-4
Sum: 45+9h08-(5+15+25+8+6+13+1=)73’ = 9h53-1h13 = 8h40, up 7x (1h13)
ACTIVITIES (aim: 40% energy) ➔ ACHE: TT 6:0, totally relaxed, in 5th game pain came up all the same ➔ 80%/3 
, lots of music practice, cortisoley ➔ 80%/3 , after gig I laid down immediately at the back for 10’, doing Yoga Nidra, which got my body down quite a bit, my mind not quite as much, but it seemed the quick intervention was helpful ➔ 80%/2 , later sinuses and feverish-cortisol feeling started up again, probably also because I wasn’t early enough with supps and eating.
ACTIONS ➔ PAINS: except: neck GI: belly ache after the bladder ache, but better upon eating 
, esophagus , jaw 1x5’’ pee pain: 1xp1-2 , but slight bladder pain a lot of the time till early afternoon
MCAS/HIT-Symptoms/Triggers/Treatments: Energy quite OK , sinuses and cortisol starting up after the stress of the gig.
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): 113'
airing 5x2’, cold shower 4x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 30’, 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 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: OK without PF#4 but not without GABA #3, so I'm trying to divide that up between evening (A3, best before 21:30?) and morning (C1-batch). Taking B3 flush free since 25th. Got, but not yet taking, 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)
/20:15 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 -
/22:30 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
B1 “01:00” PF#5
/09:15 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The
Meal - Gum -
/11:15 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.
/12:40 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 Meal - Gum - 0 DAO (D1) “12:30” 0psyllium
?16:30 16:16 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
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), 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 #409 Looked after myself pretty well before and after gig, except eating.
Reasons to be cheerful #412 Altho the 1st & 4th song went a bit wrong I really got the message & emotion across in all 5.
Things I love about myself #89 Inspired.
- 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