Ah, I’ve been 2 years on this forum today…
2022-09-05, Monday - Energy 20% / Sleep 85% / Feeling 80%-ish
Successes:
Resting a lot minimized the trigger effects.
2 small stuffed animals under my feet/topper at night to twist my legs using feet…:
Lower down even better, to also press against for plantar fasciitis/calves.
Learnt: 
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10%, stiff 15-30%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (80%), insomnia 3 (15%), fog 2 (10%), headache 0, GI 1 (10%), depression 0
After 30’ of playground with grandchild, got stiffer and stiffer, so when I say 10-15% that’s very subjective and not at all realistic. Maybe I ought to try to adjust it, but that’s hard when you keep below the levels most of the time for it to get tougher.
Triggers & resulting Symptoms
SLEEP (click for details): 9h16, up 8x (1h43). ✅ ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 80%/2 ✅
cold shower p2 Sleep 23:08- ear plugs all night.
0:20 5’ 90%/1/10% p1-2 st1 sip fw1’
1:25 11’ 90%/1/10% p1-2 st1 sip fw7’
1:58 19’+13’ 90%/1/10% p1 st1 sip fw22’ FCS#2
5:15 27’ 90%/1/10% p2 st1 sip fw1’ 6
6:59 7’ 90%/1/30% p2 st1 sip fw1’ air downstairs nauseous
7:27 11’ 90%/1/30% p0 st1 sip fw1’ FCS#3
9:03 9’ 90%/1/30% p1 st1 sip fw1’ stools B2-4 (ear plugs all night)
9:47 1’
-10.07
Sum: 52+10h07-(5+11+32+27+7+11+9+1=)1h43 = 10h59-1h43 = 9h16, up 8x (1h43).
ACTIVITIES (aim: 40% energy) ➔ ACHE: 80%/2 
, TT “1:0” (35’) 80%/2 loads of rest again 80%/2, then grandchild about 45’ ➔ 80%/3 , then rest again, short cycle-walk 80%/2 .
ACTIONS ➔ PAINS: except: neck , GI: eating much less muesli by adding almonds for breakfast , esophagus , jaw x5’’ , pee pain: (1-)4 most of the afternoon & evening 
, better in the mornings. 0xp1-2 .
MCAS/HIT-Symptoms/Triggers/Treatments: Fatigue better from acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. 
. Hazelnuts? Tofu? No problems after the 14:45 supps till eating at 15:45 bilberries first, no problems, 14:55 Belgian endive, then olive oil over apple, yellow pepper, zucchini, cucumber, carrot. Added Chinese salad, not pak choy sort, in the evening, no problem. So that leaves pak choy and sweet potatoes for the burning effect, I think the former.
Fibro & Touch:
Covid-danger:
Weather: Indoors Outdoors .
Treatments
Docs:
Tooth coming up on 6th.
Ought to phone cardio cos of the remaining bloods?
Chinese Acupuncturist - #27 on 30th, after 28 days (Sleep helping, trying to reduce GABA again) Still good. Session #28 on 8th.
SELF-PHYSIO (click for details):111 '
airing 5x2’, cold shower 3x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 20’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 3x1’, acupressure 3x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’.
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 Sep 5th (32 supps): Supp costs:~335€/m (Sep 5th) CHANGED: Trying 1x150mg alpha GPC for fatigue from Sep 5th (recommendation on a forum), can add a few when I'm safe. Pure ATP 400mg in liquid was bad, so at most I may encapsulate & start with less, 100mg. Can't explain pee pain on Sep 4th/5th unless additional stress from a gig. Taking 1x B3 flush free since 25th, 2x from 31st (then checking homocystein). Got, but not yet taking olive oil extract, fisetin. Continuing B2 (R-5-P) when I get round to it. Copper (gluconate), pending low bloods. New idea: Creatine. PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, B2, Cu, Mum, Nc 1*.5g, (Nd), Pe, Ps, atm !Qc, Rib, Se, Sr 31125k, Zn.
REGULAR as of Sep 5th (32 supps): ALA .2g, alpha-GPC 1x150mg, B2 0x50mg, B3/Nia 50g, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, stopped increasing that, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 x.2g (+43mg vit. C) after a short break, Fev .4g (+.2g MSM), Ga: now 4x.6g=2.4g, Gi 3x168mg, Glu: down to 0.6g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf down to 3x.35g, pine bark down to 1x.5g, PQQ 1, CoQ10 (ubn) 1x.1g, no Qc 0x.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 Sep 5th (before: see the reference post)
/20:10 A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0-1P5P, 0x50mg B2, 1PQQ, 5ml Ω3 & 0Qc. Meal: 1xHon. Q10.
Meal -21:00 Gum -
/23:08 A3 “21:00” PF#3 .3-.6?GABA#2 & .3-.6?glu & 1Lut (slp!) & 0Qc 1xHon + 0 Rupafin
/09:05 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, 0Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The
Meal 10:15-45: Gum 10:45-11:05
/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 1/wk. + 1x alpha-GPC.
/13:05 C4 “11:00” (+2h/) gi#2 1 Ellagic acid#1
Meal 15:25-16:15 Gum 16:15-18:55 (D1) “12:30”
/14:45 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
19:50 D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +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), Sep 5th
Pf: 1A1+1A2+1A3, alpha GPC:C2. B2:0A1+0C2 C:C3+D3 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,C1c2,D2, Glu: A3,c1 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: 0A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: P5+Q1 (->ubiquinone <150mg/d!):A2. A3: Luteolin B2: ALA+1 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA+B3 (A2:Ω/Pq:meal) DAO before risky meals?
(A2:0Se), (B2:0mu), (0Nc: A3, B1,C1,C3,D2)
Development
Why and how 5 pairs of socks work for me:
‘Research’ today: No.
Lessons in self-care #415 Resting totally recuperates totally.
Reasons to be cheerful #418 Table tennis & grandchild both possible! Met someone cheerful from a decade ago (was sad to hear of my conditions tho.)
- 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