2022-09-06, Tuesday - Energy 18% → 5% / Sleep 85% / Feeling 70%-ish: Tooth root canal treatment needed doing, I’d been waiting for months till my energy is 25%, well…
Successes: 
Track deep vs. shallow sleep time & so adjust quality-%.
Praps add quercetin again if my bladder’s fairly stable.
Learnt:
Back exercises first thing.
Bed “before” 10.
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (15%, stiff 15%) + spine-pain 3 (20%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (82-95%), insomnia 3 (15%), fog 2 (15-40%), headache 0, GI 1 (10%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 9h15, up 6x (1h11), of that 2-3h of dozing/YoNi ✅ ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 70%/3 ❌
cold shower p0 Sleep 23:10- ear plugs
TEETH
1:59 20’ 90%/1/10% p0 st1 sip fw10’ air, doze/YoNi cream
2:48 13’ 90%/1/10% p0 st1 sip fw4’ FCS#2 doze/YoNi
3:50 7’ 90%/1/10% p0 st1 sip fw1’ FCS#3 doze/YoNi
6:43 12’ 90%/1/10% p0 st1 sip fw1’ 6
7:13 8’ 90%/1/10% p0 st1 sip fw2’ FCS#4
9:04 11’ 90%/1/10% p0 st1 sip fw1’ firm stools B2-4 (noise outside) (nostrils) (sinuses)
-9:36 stools, B2-4
Sum: 50+9h36-(20+13+7+12+8+11=)71’ = 10h26-1h11) = 9h15, up 6x (1h11)
ACTIVITIES (aim: 40% energy) ➔ ACHE: 70%/3 
, not waking up well, despite quite a good night, but still keeping the tooth appointment at 11:00 ➔ 60%/3, everything in SloMo 
ACTIONS ➔ PAINS: except: neck , GI , esophagus , jaw 1x5’’ ?, pee pain: A bit better again, but why 
- doesn’t fit to my overall Ache etc… 2xp1-2
MCAS/HIT-Symptoms/Triggers/Treatments: Fatigue better from acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. 
No burning yesterday: Test pak choy again once I’ve recovered from the tooth. Luckily yogurt and appelsauce was OK for lunch.
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): 3h31 (breath-holding and yoga nidra cos of tooth)
airing 5x2’, cold shower 4x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0x3’, breath exercises 5x1’, Timing, hunchback-pillow 20’, Y. Nidra 60’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 15’, !!aloe vera 2x1’, twist-stretch 10x1’, yoga/stretching 0x1’, breath-hold 3x12’.
Combine: next?
workout 7’, horse stance 1’, balance roll standing 5’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.
Supps Sep 5th (32 supps): Supp costs:~343€/m (Sep 6th) 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 2x.1g (Sep 7th), 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 (same as yesterday!) A3 “21:00” PF#3 .3-.6?GABA#2 & .3-.6?glu & 1Lut (slp!) & 0Qc 1xHon + 0 Rupafin
/9:10 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, 0Qc Rs#1 2xSAM-e (from Sep 7th on) EGCg + Fev/MSM + Sily +2The
Meal 10:15-45: Gum 10:45-11:15
/10:30 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 1/wk. + 1x alpha-GPC.
/13:50 C4 “11:00” (+2h/) gi#2 1 Ellagic acid#1
0 Meal - Gum - (D1) “12:30”
/16:00 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
/19:00 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 B3:2Sa. 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
‘Research’ today: No.
Lessons in self-care #416 Recovery first.
Reasons to be cheerful #419 Sweet late summer blackbird whispering song after tooth, leaves, blades of grass, woodlouse, beautiful world…! 
Things I love about myself #95 Happy.
- 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