2022-10-18, Tuesday - Energy 13-16% / Sleep 85% / Feeling 80%-ish
Successes: 
Niacin is OK since my glucose is good.
ToDo: 
Up at 8 (or 9) with 2h of breaks means bed at 20:30!! Earlier!
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 (84-87%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (10%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 8h54, up 6x (2h01), deep 7h. 🧐✅ ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 80%/1 ✅. Nostrils 5% stuffy 20% of the night.
cold shower p0 Sleep teeth? A3 22:50- Why not 21:45? Cos of watching the fun squirrel ninja obstacle course video Backyard Squirrel Maze 1.0- Ninja Warrior Course - YouTube
0:15 5’ 90%/1/10% p0 st1 sip fw1’ deep air
1:40 42’ 90%/1/10% p0 st1 sip fw1’ deep air twist-stretch
4:15 10’ 90%/1/10% p0 st1 sip fw5’ deep air A4 twist-stretch, calf-stretch.
4:35 30’ 0%/1/10% p0 st1 sip fw20’ doze air awake:FCS#1 stomach:soydrink
5:20 25’ 0%/1/10% p0 st1 sip fw20’ deep doze air stomach/drink A’sYoNi ear plugs
7:15 5’ 0%/1/10% p0 st1 sip fw1’ doze air
8:53 4’ 0%/1/10% p0 st1 sip fw1’ deep
-9:45 B1-4 ’ in sun, stools firm?
Sum: 1h10+9h45-(5+42+10+30+25+5+4=)121 = 10h55-2h01 = 8h54, up 6x (2h01), deep 7h.
ACTIVITIES (aim: 40% energy) ➔ ACHE: Very slow start, resting in the morning, in the afternoon TT 4:0, 30’ phone call ➔ 80%/3 
ACTIONS ➔ PAINS: except: neck , GI , esophagus , jaw x5’’ , pee pain: 0xp1-2 .
MCAS/HIT-Symptoms/Triggers/Treatments: But fatigue still high 
after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. 
, but I think I might be able to still tweak sleep better.
Fibro & Touch:
Covid-danger: . Lots have it, but we’re still keeping pretty safe.
Weather: Indoors Outdoors .
Treatments
Docs:
Chinese Acupuncturist - Session #30 on 7th, after 14 days But energy still down to 15% most of this week.
Session #31 on 21st.
SELF-PHYSIO (click for details): 1h34
airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 0x1’, teeth 4x2’, HWB 0x3’, breath exercises 2x1’, Timing, hunchback-pillow 0’, Y. Nidra 15’, massage gun 0x3’, neck 1+ 0x1’, neck 2 0x1’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 1x1’, twist-stretch 3x1’, yoga/stretching 3x1’, 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: Stopping mumijo as it was causing me stomach problems taking it on an empty stomach at night (maybe it's off, it's expired and it's sposed to be good in stints anyway). Doubled vit. C to 2x2x0.5g from Oct 14th. Flushing B3 now already at 3x350mg since Oct 13th for another while before increasing. B2 increased to 400mg, 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, mum, 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 2x2x.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, 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
/19:50 “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:
/21:15 “21:00” pre-A3 agigenin 1h before bedtime + teeth
/0:15 “21:30” chamomile
/22:30 “21:45” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
“23:00” A4 300mg GABA + teeth
/09:55 B1-4 5’ in half-sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal 10’ in sun 10:40-:10:50 Teeth
/10:40 10’ in sun C1-4 “MEAL!” 3!Cr#2 .6GABA#4, gink#1, 0 Zn, mag gly, pine bark#1. 2x.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
/10:50 “after muesli” C5 glutathion
/12:40+12:10 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
-15:10 “14:00” 0 Meal 5’ in sun
/15:10 “14:15” D2/3 5’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/15:10 “after lunch” D3+ glutathion
/17:50 “16:15” teeth
“17:15” preparing pills
/18:00 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:2C3+2D3 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. pine: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. B1:Fis.B2: ALA+2NADH B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C1: 2x alpha GPC. eleuthero. huperzia.pine. 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: No. Well, actually I’ve been researching quite a few bits’n’bobs the last few days, niacin, lipids, and 12 daily immunitysolution-summit-videos (not worth it, mainly really easy stuff, like sugar, sleep)
Lessons in self-care #453 Still think 6 games of TT was worth it, interesting that it wasn’t the pain, just the exhaustion.
Reasons to be cheerful #454 4 TT games easy again.
- 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