2022-09-29, Thursday - Energy 10% / Sleep 85% / Feeling 80%-ish
Successes: 
Brought the LDN scrip to the pharmacy… 
Learnt: 
Phosporus food lists
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10%, stiff 15%) + spine-pain 3 (10-20%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (90%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (20%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 8h57, up 6x (68'), 7h deep ✅ ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 80%/1 ✅. Nostrils 0% stuffy 100% of the night.
teeth cold shower p0 Sleep 23:05- Why not 21:45? phosphate research. First needed a (short) while to de-escalate from being worked up cos of Sun. Self-YoNi after “shouting” inside helped!
0:38 5’ 90%/1/10% p0 st1 sip fw1’ deep air A4
2:25 48’ 90%/1/10% p0 st1 sip fw1’ deep air 6 (self-discipline; triglyceride lp(a) niacin research) HWB. Long break, but also long deep stint after…
6:20 5’ 90%/1/10% p0 st1 sip fw1’ deep air mumijo… after some dozing (30’) and then a long stint. Still need to avoid such long stints. ear plugs
7:05 4’ 90%/1/10% p0 st1 sip fw1’ YoNi/dozing up against my head trying to “argue a point” instead of sleeping. gel
7:55 3’ 90%/1/10% p0 st1 sip fw1’ Ally’s YoNi: deep doze, gel
8:30 3’ 80%/1/10% p0 st1 fw1’ Ally’s YoNi: deep doze
-9:10 B2-4 in sun, stools firm? Ally’s YoNi: deep doze
Sum: 55+9h10-(5+48+5+4+3+3=)68’ = 10h05-1h08 = 8h57, up 6x (68’), 7h deep
ACTIVITIES (aim: 40% energy) ➔ ACHE: Resting/forum-work most of the day, but 1.5h meeting with new friends sitting outdoors with 3 blankets over me was quite a challenge ➔ 80%/3 
, whilst 2x15’ supermarkets in the evening was OK ➔ 80%/2.
ACTIONS ➔ PAINS: except: neck , GI: wind from re-visiting beans should get better tho , esophagus , jaw x5’’ , pee pain: 0xp1-2 , backside feeling bad in the evening, seem to have sat wrong and too long, don’t know what from 
MCAS/HIT-Symptoms/Triggers/Treatments: Fatigue better from acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. . Have to watch out for phosphate now too, that’s not making things easier. But checked that LDN is not necessarily bad for MCAS, may be good.
Fibro & Touch:
Covid-danger:
Weather: Indoors Outdoors .
Trigeminal: Left eyebrow hurting after 1.5h meeting with new friends.
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.
SELF-PHYSIO (click for details): 1h43
airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 10’, Y. Nidra 40’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 2x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 1x1’, twist-stretch 2x1’, yoga/stretching 2x1’, sun 4x5’.
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 27th: Glutathione is OK now. Because of headaches I've reduced the flushing B3 to 3x150mg and keeping it there for 2 weeks before progressing. Since my B2 was down in the bloods I won't be halving from the 24th on, I'll be increasing now. Praps trying ATP again, encapsulated, since my phosphate is under the minimum. 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 1x100mg, not going down to 50mg, B3/Nia 3x150g & B3 flush free 2x400mg, 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)
/19:40 “18:45” myo-inositol (even evenings)
/20:15 300mg 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 eat 20:15-20:55
/22:00 “21:00” agigenin 1h before bedtime
/23:00 250mg GABA A3 “21:45” PF#3 .3-.6?GABA#2 & .3-.6?glu & 1Lut (slp!) & 0Qc 1xHon + 0 Rupafin
->0:00 “23:00” 350mg GABA
“4:00” mumijo
09:30 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 10:-10:30 Teeth
/11:00 in sun 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.
/11:00 glutathion
/14:25 C4 + Teeth “11:00” (+2h/) gi#2 1 Ellagic acid#1
0 Meal - (D1) “12:30”
15:00 D2/3 in sun “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
? glutathion
?19: in sun 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:
Phosphorus high foods (in mg/100g) which I could increase without too much additional problems (1), (2), (3), (4), English list 5:
dairy: Parmesan 840!, “Schmelzkäse” 700, “Emmentaler” cheese 636, “Gouda” 443, “Edamer” 403, feta 360, “Quark” 187, fresh cheese 140, yogurt only 92, but less if fruits in it, cream not much,
According to nuts.com “only about half of the phosphorus in phytate is bioavailable”, that’s nuts & beans
Nuts: Brazil nuts (Paranüsse) 674!, cashew 593!, pistacia 500, almonds 481, walnuts 410/346, hazelnuts 333/290, pecan 290, “Studentenfutter” 285, raisins/sultanas 110, dried figs 67.
Legumes: lentils 412/281, “(red) kidney beans” 407 (cooked red kidney beans 142?!), peanuts 372, peas 320, white beans 301, red lentils 294, tofu 97/190!(?!) (soy beans 570),
eggs: 216
veg: artichokes 130, green cabbage 87, Brussels sprouts 84 (80), broccoli: 82, olives only 17!
Grains aren’t that bioavailable, but pumpkin seeds 1230! Roggenkeimflocken (seeded so probably more bioavailable too) 1000!, linseed 660! quinoa 457, Grünkern 411, spelt 401, wholemeal oat 391, medium mustard 180.
peanuts 376, peanut butter 319, but what do they count as, how bioavailable is their phosphorus?
For the 700mg/d we’d need 120 g Gouda, 180 g white beans, 760 g yogurt. (6)
Lessons in self-care #438 Could have kept the meeting shorter, but didn’t feel like moving, cos that’d’ve hurt… 
Reasons to be cheerful #439 Fun day, lots of good stuff, just missing table tennis.
- 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