2022-09-17, Saturday - Energy 25% / Sleep 85% / Feeling 80%-ish
Successes: 
Another day in more timely rhythm.
Drinking a little more douses night GABA acidity.
Learnt:
Magnesium threonate isn’t as hard to get as I thought,
It may help the brain more than pain, but that includes sleep.
I’d seen and liked Andrew Huberman on youtube already.
NSDR = non-sleep deep rest is like Yoga Nidra, Ally does “NDSR” too.
5’+ of morning sun wakes up, 20’ evening sun gets sleepy (looking at it, without windows).
Exercise first thing, if possible.
A cold shower in the mornings makes warm & wakes up via epinephrin & dopamin. (Hmm not sure how the cold showers reset me then.)
Still more back exercises, incl. yoga swinging (faster).
Meals at 8/9, 1 and 6. Supps in time.
A1-2 supps before 7. Bed before 10. Stop forums there.
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 (20%), 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 (10%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 8h55, up 8x (1h38), deep: 1+5= 6h 🧐✅ ➔ Feeling ?90% well, Ache ?1 of 7 ✅, getting up: ?80%/?2 ✅. Nostrils 10% stuffy 10% of the night.
cold shower p0 Sleep 22:35- Why not 21:45?: Music, alone.
23:25 20’ 90%/1/10% p0 st1 sip fw1’ air stools (downstairs) (songs)
0:05 5’ 90%/1/10% p0 st1 sip fw1’ LBU → gun.
0:45 27’ 90%/1/10% p0 st1 sip fw1’ air A4: GABA #3 PF #4. (songs)
1:27 8’ 90%/1/10% p0 st1 sip fw1’ FCS#2. burn (GABA) → 3 sips OK.
3:10 5’ 90%/1/10% p0 st1 sip fw1’ air cream
5:20 10’ 90%/1/10% p0 st1 sip fw1’ air TEETH
6:44 10’ 90%/1/10% p0 st1 sip fw1’ air 6 (nostril)
8:03 13’ 90%/1/10% p0 st1 sip fw1’ air FCS#3 B2-4
-9:08 (sinuses) stools, (ear plugs mainly for showering)
Sum: 1h25+9h08-(20+5+27+8+5+10+10+13=)1h38 = 10h33-1h38 = 8h55, up 8x (1h38), deep: 1+5= 6h
ACTIVITIES (aim: 40% energy) ➔ ACHE: Good almost all day 90%/1, except for a short while after TT 4:“0” and 15’ supermarket 80%/2 
.
ACTIONS ➔ PAINS: except: neck , GI , esophagus 3x slight problems in the evening, needed massage gun 
, jaw 3x5’’ , pee pain: 0xp1-2 , sitting still hasn’t become good again, but better, other actions all without problems.
MCAS/HIT-Symptoms/Triggers/Treatments: Fatigue better from acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. 
. Frontal sinus ache most of the day till early evening, dunno why, maybe adjusting to the cold. 5’ of skin burning only due to the flushing B3 I’m now adding.
Fibro & Touch:
Covid-danger:
Weather: Indoors Outdoors .
Treatments
Docs:
Chinese Acupuncturist - #28 on 9th, after 28 days Still good. Session #29 on 23rd.
SELF-PHYSIO (click for details): 2h01
airing 5x2’, cold shower 3x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 1x3’, breath exercises 3x1’, Timing, hunchback-pillow 0’, Y. Nidra 40’, massage gun 2x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 1x1’, 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 Sep 5th (32 supps): Supp costs:~364€/m (Sep 8th) CHANGED: Started the normal flushing form of B3 from 17th on (OK for starters, esp. as I now know that flushing isn't bad, it may even be good). 4 Quercetin, from 14th on, no more NAC! Something is making my urine very smelly, says my wife, she thinks it's yucky, for me it's OK. Added a little NAC & 2 Quercetin on Sep 11th. Added B2 again from 10th on. Copper doesn't seem necessary if my cardio interpreted my bloods right. From 8th on I'm adding the olive leaf extract low (100mg) and slow (but +100mg daily, not weekly), also fisetin I think it was then. Boosting some things from 7th on for tooth. 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). 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)
/20:00+20:40 400mg GABA 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: Gum -
/22:00 400mg GABA A3 “21:00” PF#3 .3-.6?GABA#2 & .3-.6?glu & 1Lut (slp!) & 0Qc 1xHon + 0 Rupafin
/01:00 400mg + GABA
/08:15 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, 0Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The
Meal 9:40-10:15 Gum 10:-11:
/10:00 C1-3 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, 1x pine bark#2. .5gC#1 (0 NAC)+PEA + Rutin + vit.D3 1/wk. + 1x alpha-GPC.
/13:00 C4 “11:00” (+2h/) gi#2 1 Ellagic acid#1
0 Meal 14:10-45 Gum 15:00-15:20 (D1) “12:30”
/14:10 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
/17:35 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
‘Research’ today:
Huberman about sleep, 1h41! Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84 - YouTube
And looking for pure versions of his supp recommendations and ordering some of them.
Lessons in self-care #425 Looking for the best alternative health practitioner in my town.
Reasons to be cheerful #427 4 games of TT, and each a blessing!
Things I love about myself #100 Enjoying life.
- 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