2022-09-18, Sunday - Energy 25% / Sleep 85% / Feeling 80%-ish
Successes: 
On schedule including looking at direct sun.
3rd plantar idea: wrap duvet under feet and press against it.
Learnt: 
Lysine was wrong for sleep, at least not in Huberman)'s video.
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 (20-30%, stiff 10%) + spine-pain 3 (15%), 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): 9h, up 7x (1h20) 🧐✅ ➔ Feeling ?90% well, Ache ?1 of 7 ✅, getting up: ?80%/?2 ✅. Nostrils 10% stuffy 10% of the night.
cold shower p0 Sleep TEETH 22:05-
23:20 35’ 90%/1/10% p0 st1 sip fw1’ deep. air
2:05 20’ 90%/1/10% p0 st1 sip fw1’ deep. air nauseous, left nostril, heating off: 18° ->16°/67%, plantar 1’
3:05 5’ 90%/1/10% p0 st1 sip fw1’ deep nauseous, left nostril: ex, plantar 1’, skin itching on forearms. FCS#2 (forgot GABA#3 = A4)
5:15 5’ 90%/1/10% p0 st1 sip fw1’ deep air right nostril: ex, nauseous.
6:45 5’ 90%/1/10% p0 st1 sip fw1’ deep air plantar ear plugs from now on.
7:12 5’ 90%/1/10% p0 st1 sip fw1’ doze with plantar air B2-4
7:40 5’ 90%/1/10% p0 st1 sip fw1’ doze with plantar air
-8:25 stools. Back exercises.
8:51 workout looking in the sky, then some leaf gardening in the garden 9:25 C1-3
Sum: 1h55+8h25-(35+20+5+5+5+5+5=)1h20 = 10h20-1h20 = 9h, up 7x (1h20)
ACTIVITIES (aim: 40% energy) ➔ ACHE: Workout & pruning looking at the “sun” 5’+ ➔ 80%/3 
, resting then again in the afternoon pruning, out, looking at the sun, this time actually brighter thru the clouds, for 10’+ ➔ 80%/3 , mask wearing for 1.5h making me feverish ➔ 80%/3 
(no TT)
ACTIONS ➔ PAINS: except: neck , GI , esophagus: Again quite a problem at 14:00, gun not enough, I think maybe the fibrous old fennel , jaw 2x5’’ , pee pain: 0xp1-2
MCAS/HIT-Symptoms/Triggers/Treatments: Fatigue better from acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. 
Fibro & Touch:
Covid-danger:
Weather: Indoors Outdoors , but - now it’s suddenly much colder - needing to think a lot what to put on, long johns definitely nec, and blanket and hot water bottle. Makes a difference now cos of gas price rocketing that I want to try not to heat much.
Treatments
Docs:
Chinese Acupuncturist - #28 on 9th, after 28 days Still good. Session #29 on 23rd.
SELF-PHYSIO (click for details): 1h49'
airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 3x1’, teeth 3x2’, HWB 1x3’, breath exercises 3x1’, Timing, hunchback-pillow 0’, Y. Nidra 20’, massage gun 3x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 1x1’, twist-stretch 2x1’, yoga/stretching 2x1’, breath-hold 12’,
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 (34 supps): Supp costs:~364€/m (Sep 8th) CHANGED: Ordered magnesium threonate on 17th, plus probably apigenin, lysine and myo-inositol (all from Huberman). 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 17th (32 supps): ALA .2g, alpha-GPC 1x150mg, B2 0x50mg, B3/Nia 250g & B3 flush free 400mg, B12 0x5mg/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 3x0.4g+2x.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 3(-4)x.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 Sep 5th (before: see the reference post)
/19:30 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 -
/21:55 400mg GABA A3 “21:00” PF#3 .3-.6?GABA#2 & .3-.6?glu & 1Lut (slp!) & 0Qc 1xHon + 0 Rupafin
0 23:55 400mg + GABA
/7:15 B2-4 “07:00” +ALA+1x pine bark, (teeth) +1Ro, 0Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The
Meal 9:30-9:45 Gum 10:-11:
/9:30 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. There was a 3rd dark one, dunno what.
0 Meal - Gum - (D1) “12:30”
/14:20 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
/16:50 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
‘Research’ today: No.
Lessons in self-care #426 Pretty on schedule today, despite pain.
Reasons to be cheerful #428 Full workout for a change, however slightly overdoing it all day.
- 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