2022-10-04, Tuesday - Energy 15-20%!! / Sleep 85% / Feeling 85%-ish
Successes:
Put pumpkin seeds & almonds in a cup of water at 21:00, hope that’s OK.
Big sudden increase in energy today: it’s working 
What’s come of my idea of praps taking myo-inositol more often, praps 2x1g/d? (Need to wait till Huberman’s recommendation for sleep has stabilized.)
No heartburn confirms it wasn’t the niacin(ic acid) or added carnitine, amino acid
Many pee breaks from low GABA? or from evening water drink? Or increase inositol?
Learnt:
For phytates my high amounts of vit. C plus using vinegar help!
blood glucose is higher 1.5h after meals.
ToDo: 
Use vinegar for reducing phytates!
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 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (85-80%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (10%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 9h08 up 8x (1h01), 8h deep ✅ ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 90%/2 ✅. Nostrils 5% stuffy 10% of the night.
cold shower p0 Sleep 23:15- Why not 21:45? research hungry. A3 TEETH
0:05 5’ 90%/1/10% p2 st1 sip fw1’ deep cream p2 from GABA too low at 200mg?
1:00 5’ 80%/2/10% p1 st1 sip fw1’ deep air A4 (90/1 Sleep, 80/2 getting up)
2:08 5’ 80%/2/10% p0 st1 sip fw1’ deep air (")
3:30 5’ 80%/2/10% p0 st1 sip fw1’ deep air (stomach burn)
5:10 4’ 80%/2/10% p0 st1 sip fw1’ deep air mumijo cream#3 gel#3
6:20 5’ 80%/2/20% p0 st1 sip fw1’ deep air
7:25 5’ 80%/2/10% p0 st1 sip fw2’ deep air ear plugs
7:55 B2-4 5’ in sun, 27’ 90%/1/10% p0 st1 sip fw20’ (so B2-4 OK) doze
-9:24
stools firm?
Sum: 45+9h24-(5+5+5+5+4+5+5+27=)1h01 = 10h09-1h01 = 9h08 up 8x (1h01), 8h deep
Memo: Need to ask mates for coriander
ACTIVITIES (aim: 40% energy) ➔ ACHE: 30’ housework, rest, 1.5h to a shop (which a few years ago would have taken me half that), then directly after 30’ TT, winning, 2h rest, then TT 4:0!, directly a shop 10’, then brought cycles away for repairing 15’ ➔ 80%/2 
ACTIONS ➔ PAINS: except: neck , GI , esophagus , jaw 0x5’’ , pee pain: 3xp1-2 at night - increase GABA!
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 .
Treatments
Docs:
Forgot to follow up on LDN and my cardio.
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% for over 2 weeks, probably due to the phosphate deficiency too.
Chinese Acupuncturist - #29 on 10th, after 14 days Still good - would be 20-25% energy if it weren’t for the tooth treatments (& the phosphate deficiency?). Session #30 on 7th.
SELF-PHYSIO (click for details): 1h42
airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 3x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 10’, Y. Nidra 10’, massage gun 1x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 5x1’, yoga/stretching 1x1’, sun 5x5’, rainy sky x5’.
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 Oct 3rd (46 supps since mid-Sept): Supp costs:~394€/m (Oct 2nd, checked several prices). CHANGED 1st: GABA's gone too low again, increase from 3x250 to 3x350mg. Increased carnitine to 4g/d for triglycerides, 4th: apparently wasn't reason for heartburn, so the cheese. Flushing B3 at 3x150mg for another while before increasing. B2 increased, see if the next bloods are OK. Praps trying ATP again, encapsulated, since my phosphate is deficient. New idea: Creatine. PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, Cu, NAC 1*.5g, Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Oct 2nd (46 supps, all new and re-visited ones now counted): ALA .2g, alpha-GPC 1x150mg, apigenin 1x50mg, B2 2x100mg, not going down to 50mg, B3/Nia 3x150g & B3 flush free 2x400mg, B12 0x5mg/4m, C 2x.5g, Cr 8x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2x.2g (+43mg vit. C), eleuthero 2, Fev .4g (+.2g MSM), Fis: 1x196mg. Ga: now 3x0.3g+2x.6g=2.1g, Gi 3x168mg, Glutamin: down to 0.6g, Glutathione 2x250mg, Hon (2%)x2x.4g=16mg, huperzia 1x0.2mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, Mag threo “0.6g”, monk’s fruit 0.1g, mumijo 1x0.2g, myo-inositol 1x1g/2d, NADH 1x, olive leaf extract 2x.75, P5P 0x27mg, PEA 1x0.4g Pf 3x.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 Oct 3rd
0 “18:45” myo-inositol (even evenings) + teeth
/20:15 “19:00” A1/2 PF#1+2 1x300mg GABA Cr#1+2, 2 mg mal, 0-1P5P, 0x50mg B2, 1PQQ, 5ml Ω3 & Qc#1. Meal: 1xHon. monk’s fruit. CoQ10.
Meal -21:
/22:30 “21:00” pre-A3 agigenin 1h before bedtime + teeth/
/23:00 “21:45” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
Gastritol cos I feel heartburn coming up…
/1:00 “23:00” A4 300mg GABA + teeth
/5:10 “4:00” B5 mumijo
/08:00 B1-4 ’ in sun “07:00” ALA, 2x pine, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal 10’ in sun 9:45-9:55 - 30’ housework (sun 5’)
/10:30 5’ in sun C1-4 “MEAL!” 3!Cr#2 .6GABA#4, gink#1, 0 Zn, mag gly, 1x pine bark#2. .5gC#1 (0 NAC)+PEA + Rutin + vit.D3 1/wk. + 1x alpha-GPC. (C1:)400mg, vit.B2 (actually 100mg for 2 weeks, then 50mg, but I haven’t got much…). 2x eleuthero. 1x hup. OlivLeaf#1
/10:40 “after muesli” C5 glutathion
/12:00 teeth
/13:40 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/15:30 “14:00” 0 Meal ’ in sun
/15:45 “14:15” D2/3 ’ in sun .5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2
/16:00 “after lunch” D3+ glutathion
0 teeth
/19:00 in sun D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
eve:
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)
The day's 16 supp-compartments (10', plus 5' making capsules), Oct 3rd
Pf: 1A1+1A2+1A3, alpha GPC:C2. B3f-f: C3,D3. B3f: A2,C3,D3. C:C3+D3 8Cr: 2A1+3C1+3D2, Ell: D1(ex-C4)+D4. 4-5xGa: a2,a3,a4,C1,D2, Gi: C2,D1 (ex-C4),D3 Glutamin: A3 (0c1) Glutathione: “C5”, “D3+” (after meal). Hon:A2.A3. Oliv leaf extr:C1D2. Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: A2: 2x mag mal. 0P5+1xQ1 (->ubiquinone <150mg/d! atm ubiquinol). A3: Luteolin. mag threo. A5: mumi. B1:Fis.B2: ALA+2 pine+2NADH B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C1: 2x alpha GPC. eleuthero. huperzia. C2:0Cu/Zn 2Gly C3:PEA+Ru+vitB2, (A2:Ω/Pq:meal, A3: apigenin) DAO before risky meals? monk’s fruit usually evenings. D3 1x/wk. myo-inositol 1x/2d.
(A2:0Se), (0NAC: A3, B1,C1,C3,D2)
Development
‘Research’ today: Horehound (Andorn) and mallow (Malve) are good expectorans, I might tolerate mallow, but not horehound.
Precisionnutrition notes where they get the phytate information from: Schlemmer U, et al. Phytate in foods and significance for humans: Food sources, intake, processing, bioavailability, protective role and analysis. Mol Nutr Food res 2009;53:S330-S375.
And say that phytates can cause an iron deficiency in vegetarians, so may need to eat more iron. As opposed to the zinc deficiency I found yesterday this might be more my problem. Upside: It can bind heavy metals and help prevent cancer. “One study showed that subjects consuming a Mediterranean-style diet that included 1000-2000 mg of phytic acid per day did not suffer from reduced mineral bioavailability.” “Soaking beans and grains can reduce phytic acid (and other antinutrients).” (My wife asked if soaking also reduces nutrients, from this it seems no…?)
“Vitamin C appears strong enough to overcome phytic acid. In one study, adding 50 mg of vitamin C counteracted the phytic acid load of a meal. In another study, 80 mg of ascorbic acid (vitamin C) counteracted 25 mg of phytic acid.” Well with my two phytic acid meals I take 500-600mg each of vit. C. Also the bell peppers and sweet potatoes I eat have a bit of vit. C too. (Also broccoli, kale, Brussels sprouts which I want to eat more again.)
“Use vinegar in salad dressings and cooking to enhance mineral absorption and offset phytic acid.” OK, was starting with that again anyway, cos normal vinegar doesn’t have much histamine.
Includes manganese in the minerals, but deficiency of that doesn’t seem to be my issue.
Dietandfitnesstoday distinguishes different kinds of mozzarella, the one with highest phosphorus (656) is nonfat, whilst normal whole milk is only 354mg (35%RDA). Nonfat wouldn’t be bad, if I could find some (organic)…
Nutritionadvance says mozzarella (despite having a high fat content) is low in calories compared to other cheeses, has more calcium than other fresh cheeses.
Niacin/B3 can cause liver and various GI problems, like ulcers, but apparently not heartburn, which again would confirm that my heartburn yesterday was from the cheese, nothing else. However the German page niacinamid-wissen says heartburn is a normal side effect. Also that the flushing can be reduced by an aspirin or an antihistamine and increase glucose - mine is too high…
How can I lower my glucose? Looking at several English and German sites I can’t find anything I can improve, I already do everything. However on nature-via it says that glucose is higher 1.5h after meals, and that’s usually when my bloods are taken, so maybe nothing to worry about.
Lessons in self-care #443 Should’ve been more careful, but the joy at being able to do something was rewarded by it not rebounding!
Reasons to be cheerful #444 SOME ENERGY’s BACK!
- 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