2022-10-08, Saturday - Energy 25% / Sleep 85% / Feeling 80%-ish
Successes:
Always use Ally’s Yoga Nidra immediately after a longer sleep break.
Use self-Yoga Nidra during all tenseness, like table tennis.
Reduced rest time after TT from starting Nidra in the 5th game.
Learnt: 
Yoga Nidra is something modern. Trying Delta sleep stuff tonight.
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10%, stiff 10%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (15%), fog 2 (10%), headache 0, GI 1 (10%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 8h45, up 6x (69'), 7.5h deep, YoNi ✅ ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 90%/1 ✅. Nostrils 5% stuffy 5% of the night.
cold shower p0 Sleep 0:00- Why not 21:45? Cos long deep talk with family member till 23:00, for 2 important reasons.
ear plugs TEETH
2:05 5’ 90%/1/10% p0 st1 sip fw1’ deep air
2:45 45’ 90%/1/10% p0 st1 sip fw1’ deep A4 6 ->doze
3:50 4’ 90%/1/10% p0 st1 sip fw1’ deep doze air → A’sYoNi →
4:13 7’ 90%/1/10% p0 st1 sip fw1’ deep air FCS#2
6:24 4’ 90%/1/10% p0 st1 sip fw1’ deep air mumijo
8:20 4’ 90%/1/10% p0 st1 sip fw1’ doze air ear plugs
-9:54 80%/1/10% (nostrils)
9:56 B2-4 5’ in sun,
Sum: 9h54-(5+45+4+7+4+4=)69 = 8h45, up 6x (69’), 7.5h deep, YoNi
ACTIVITIES (aim: 40% energy) ➔ ACHE: ➔ TT 
6:0 90%/2 
, moved stuff about & sometimes carried heavy stuff 1h ➔ 90%/2
ACTIONS ➔ PAINS: except: neck , GI , esophagus , jaw 5x5’’ /
, 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 .
Treatments
Docs:
Recovering from severe energy loss after dentist (despite not much pain) on 20th and 6th.
Chinese Acupuncturist - Session #30 on 7th, after 14 days Still good: 20-25% energy now I’ve recovered from the tooth treatments & the phosphate deficiency! Session #31 on 14th.
SELF-PHYSIO (click for details): 2h34, increasing "Nidra" in the daytime.
airing 5x2’, cold shower 2x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 4x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 0’, Y. Nidra 40’+30’+, massage gun 0x3’, neck 1+ 0x1’, neck 2 0x1’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’, 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: Increased carnitine to 4g/d for lipids, esp. triglycerides. 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
/21:30 “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.
/21:00 Meal -21:
/22:00 “21:00” pre-A3 agigenin 1h before bedtime + teeth
/23:40 “21:45” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + 0mag threo. 0 Rupafin.
/2:05 “23:00” A4 300mg GABA + teeth
/6:25 “4:00” A5 mumijo
/09:55 B1-4 5’ 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 10:55-11:10 Teeth
/11:10 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
/11:20 “after muesli” C5 glutathion
/14:05 “11:00” 2’ sun D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/16:00 “14:00” 0 Meal 5’ in sun
/16:30 14:15" D2/3 ’ in sun .5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2
/16:30 “after lunch” D3+ glutathion
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: wikipedia, English even more than German, reveals Yoga Nidra as a fairly modern invention, based on various relaxation types.
Lessons in self-care #447 Made sure I get out in the evening and did something useful as well.
Reasons to be cheerful #448 6:0 - my mate was surprised and it caused time problems for him for a change! 
- 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