2022-09-23, Friday - Energy 7-12% / Sleep 60% / Feeling 80%-ish
Learnt: 
Still not sure if B3 is right for me, need to check if it not only improves lipids but decreases CVD.
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (15%, stiff 10%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (93-88%), insomnia 3 (40%), fog 2 (10%), headache 0, GI 1 (?20%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 7h46, up 8x (2h40), deep only 1h45 ❌ ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 90%/1 ✅. Nostrils 20% stuffy 40% of the night due to cold shower without hot water bottle. Why my sleep was totally smashed up I don't really know. But taking myo-inositol didn't have the same effect as yesterday, and I then saw that it was the one which is best only taken every 2nd night. Not taking apigenin and taking the A3 meds an hour too late may have increased the problem.
alternating shower p0 Sleep 22:30- Why not 21:45? Work. Bit itchy skin from B3 and shower.
0:13 35’ 90%/1/10% p0 st1 sip fw1’ deep stools air 6 A3 now!
1:16 1h06 90%/1/10% p0 st1 sip fw1’ doze/YoNi… → work, A4 2:23
ear plugs TEETH
2:35 15’ 90%/1/10% p0 st1 sip fw1’ doze, work, FCS#1, work
4:34 5’ 90%/1/10% p0 st1 0sip fw1’ doze/YoNi to deep HWB cos left nostril
6:15 5’ 90%/1/10% p0 st1 sip fw1’ doze/YoNi to deep nostril better from HWB.
6:58 13’ 90%/1/10% (p0) st1 sip fw1’ doze/YoNi/deep air work
7:38 6’ 90%/1/10% (p0) st1 sip fw1’ FCS#2 (nostrils)
-8:46 YoNi-Ally (nostrils) B2-4 +10
- stools,
Sum: 1h30+8h46-(35+76+15+5+5+13+6+5=)2h40 = 10h16-2h40 = 8h16-40+10 = 7h46, up 8x (2h40), deep only 1h45.
ACTIVITIES (aim: 40% energy) ➔ ACHE: Resting & work & acupuncture & bit of making music, moving as little as possible, whilst doing easy exercises ➔ 80%/2 
ACTIONS ➔ PAINS: except: neck , GI , esophagus: bit difficult a few times for a few minutes, but no actual block , jaw 1x5’’ , pee pain: 2xp1-2 (urge & pain after acupuncture - cold feet, socks next time in 2nd half.)
MCAS/HIT-Symptoms/Triggers/Treatments: Fatigue better from acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. 
. Cheese in the evening.
Fibro & Touch:
Covid-danger:
Weather: Indoors Outdoors .
Treatments
Docs:
Dentist again on 20th after treatment on 6th brought energy down for 8+ days… Pain down in a few hours this time (but only due to strict rest), however energy again down to 5-10%.
Chinese Acupuncturist - #29 on 10th, after 14 days Still good - would be 20-25% energy if it weren’t for the tooth treatments. Session #30 on 7th. Socks on in 2nd half next time.
SELF-PHYSIO (click for details): ' Y. Nidra 1h50+2h+ = 4h+
airing 5x2’, cold shower 2x(10’), warm shower 1x(10’), cream/oil fc/ey/hd/ft 3x1’, teeth 4x2’, HWB 0x3’, breath exercises 5x1’, Timing, hunchback-pillow 30’, Y. Nidra 2h+, massage gun 0x3’, neck 1+ 0x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 1x1’, twist-stretch 1x1’, yoga/stretching 2x1’, sun 3x5’.
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 20th (34 supps): Supp costs:~389€/m (Sep 20th) CHANGED: Upped B3 to 3x250mg today, flushing like mad. Bit skeptical, may still be the problem that it doesn't change the CVD risk. Apigenin again and still threonate in the evenings. Didn't try glutathione today, cos I wanted to see how the acupuncture alone works and gets my energy up. Gonna take myo-inositol on the even evenings in Sep+Oct, so starting tomorrow evening every two days. I don't think eleuthero or alpha GPC are helping energy as much as glutathione. Myo-inositol seemed to lengthen & deepen sleep stints, I don't think apigenin or threonate did anything (I'm suspicious of the products however). Eleuthero, apigenin, and myo-inositol. Started threonate before the 21st, no difference to sleep. Glutathione diuretic when I take it, not when I don't, starts within an hour, so maybe decreasing the dose. Surprisingly increased energy after first(?) glutathione 19th at 3, so from 20th on at 9 and 3. Started flushing B3 from 17th, increasing without problems, probably 3x250mg/d by the 22nd, OK 23rd or 24th, additional to continuing flush-free, which may be helping increase this time. 4 Quercetin from 14th on. B2 from 10th, remember to halve from 24th. Started fisetin and olive leaf extract (Berg) low on 8th, full 750mg capsules by the 15th. 1x150mg alpha GPC from Sep 5th, more when safe. B3 2x from Aug 31st (then check homocystein). Pure ATP 400mg in liquid was bad, so at most I may encapsulate & start with less, 100mg. Copper doesn't seem necessary if my cardio interpreted my bloods right. 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 20th (34 supps): ALA .2g, alpha-GPC 1x150mg, B2 1x100/50mg, 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), Fis: 1x196mg. Ga: now 3x0.4g+2x.6g=2.4g, Gi 3x168mg, Glutamin: down to 0.6g, Glutathione 2x, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 0x27mg, 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, Rutin: 1x522. 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 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 -21:00 Gum -
0:15 400mg GABA A3 “21:00” PF#3 .3-.6?GABA#2 & .3-.6?glu & 1Lut (slp!) & 0Qc 1xHon + 0 Rupafin
2:20 400mg + GABA
08:50 B2-4 “07:00” +ALA+ now 2x pine bark, (teeth) +1Ro, 0Qc Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin + (B1:)1x50mgB2 (100mg for 2 weeks)
Meal 9:15-9:30: Gum 10:-11:
9:15 C1-3 “MEAL!” 2Cr#2 .6GABA#4, gink#1, 0 Zn, gly#1+2, 1x pine bark#2. .5gC#1 (0 NAC)+PEA + Rutin + vit.D3 1/wk. + 1x alpha-GPC.
0 + glutathion
/11:15 C4 “11:00” (+2h/) gi#2 1 Ellagic acid#1
0 Meal14:55-15:30 Gum - (D1) “12:30”
14:55 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
- glutathion
19:30 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 20th
Pf: 1A1+1A2+1A3, alpha GPC:C2. B3ff: C3,D3. B3f: A2,C3,D3. C:C3+D3 3x2Cr: A1+C1+D2, Ell: C4+D4. 4-5xGa: a2,a3,a4,C1,D2, Glutamin: A3,c1 Glutathione: C2,D2. Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+1Q1 (->ubiquinone <150mg/d!):A2. A3: Luteolin B1:B2,Fis.B2: ALA+2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:PEA+Ru. (A2:Ω/Pq:meal) DAO before risky meals?
(A2:0Se), (B2:0mu), (0Nc: A3, B1,C1,C3,D2)
Development
‘Research’ today: Bits’n’bobs, like time release vitamin C, still prefer taking ascorbate several times a day altho there are vegan fairly pure solutions.
Lessons in self-care #432 Resting, but also organizing and phoning was a good compromise.
Reasons to be cheerful #433 Guinea pig’s cute again, trusting even more.
- 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