2022-10-25, Tuesday - Energy 25% / Sleep 90% / Feeling 80%-ish
Successes: 
… 
Praps energy is from now managing 9.5h sleep, most deep.
Learnt: 
Lots from webinar, see results.
ToDo: 
Pills EARLIER, maybe 18:00! Getting up is now 10:30!
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%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (10%), fog 2 (15-10%), headache 0, GI 1 (10%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 9h35, up 7x (1h50) ✅ ➔ Feeling 80% well, Ache 1 of 7 ✅, getting up: 80%/2 ✅. Nostrils ?20% stuffy ?20% of the night.
0cold shower p0 Sleep 21:?45- 23:10 Why not 21:00? “Holidays”
0:30 4’ 90%/1/10% p0 st1 sip fw2’ deep air A4
1:50 25’ 80%/1/10% p0 st1 sip fw15’ deep air, why fw!?
3:50 12’ 80%/1/10% p0 st1 sip fw10’ deep air TEETH/ (nauseous)
5:40 40’ 80%/1/10% p0 st1 sip fw35’ deep air nostrils, nauseous
6:42 24’ 80%/1/10% p0 st1 sip fw1’ deep doze air tense:6.
8:35? 5’? 80%/1/10% p0 st1 sip fw1’ deep doze air ear plugs stools firm
-10:35 10:35 temperature 10:40 B1-4 5’ in sun
Sum: 50+10h35-(4+25+12+40+24+5=)110 = 11h25-1h50 = 9h35, up 7x (1h50)
ACTIVITIES (aim: 40% energy) ➔ ACHE: Webinar of which I took part in most of, multi-tasking, no stress, then a short cycle-walk, no TT possible ➔ 85%/1 
ACTIONS ➔ PAINS: except: neck , GI , esophagus: Again in the evening, after eating a lot and then twist-stretching-sitting 
, jaw 2x5’’ , pee pain: 0xp1-2 , wrists while cycling .
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.
Touch: Covid: Weather: Indoors Outdoors .
Treatments
Docs:
Online course ACT (acceptance and commitment therapy) starting Oct 24th.
RSM Webinar on fatigue on Oct 25th.
Chinese Acupuncturist - Session #31 on 21st, after 14 days But energy still down to 15% most of this week.
Session #32 on 4th.
Alternative health practitioner: appt. on Dec 6th, doubt she’ll be able to help. But doesn’t matter, cos I can learn, understand and remember just by explaining to her. And it’ll be fun getting her confused. 
3rd jab on Nov 7th… 
SELF-PHYSIO (click for details): 96'
airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Y. Nidra 20’, massage gun 3x3’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 3x1’, yoga/stretching 3x1’, sun 3x5’.
Combine: next?
hunchback-pillow 20’, neck 1+ 1x1’, neck 2 0x1’, 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:~368€/m (Oct 25th: one wrong price, some changed). CHANGED: Levagen+-PEA seems better, so that next. Increase Myo-Isonitol to improve triglycerides and HDL. Ordering luteolin in 1-2 weeks. Ordered niacin (as nicotinic acid, as powder) again, since I've decided I can take the side effects and the diabetes risk, my glucose is OK even after meals. 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
EARLIER!
temperature
?19:50 “16:15” preparing pills
?19:35 “18:30” myo-inositol (try → every evenings) + teeth
?19:50 “18:45” 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 ?
/?21:15 “20:00” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
/ temperature
/23:00 “21:00” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
/0:30 “23:00” A4 300mg GABA + teeth
temperature 36,3°C.
/10:40 B1-4 ’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal 0’ in sun 11:25-11:50 Teeth
/12:05 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
/12:05 “after muesli” C5 glutathion
/12:45-50 temperature
/14:05 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
temperature
/-16:35 16:00 “14:00” 0 Meal ’ in sun
/16:35 “14:15” D2/3 5’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
“after lunch” D3+ glutathion
temperature
“16:15” teeth
20:00 “16:15” preparing pills
temperature 18: in sun D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
19:45 D4
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:
And today the UK RSM I took part in a webinar for medical professionals, most of which wasn’t new to me, but as ever every morsel of information that I don’t yet know might be another part of the puzzle, and there were 2 very interesting “morsels” today.
The main talks were Understanding fatigue , Fatigue and inflammatory conditions , Living well with fatigue: Occupational therapy , Sleep disorders and fatigue by Dr Hugh Selsick.
From my notes most interesting to me was that
- the experts do realize what I’ve been saying all the time that there are many many different variations of fatigue (I’ve distinguished 15 so far, see a post about that somewhere, of which I have about 10…),
- often lower cortisol in women (whilst my own problem - as a man - is more too high cortisol (and histamine from MCAS) at night, so Chinese acupuncture is increasing cortisol and thus some energy, but at the same time also insomnia, so I have to concentrate all night on getting the 9.5h I need.)
- ACT and mindfulness CBT help us see our beliefs as beliefs, rather than changing them. CBT is better than counselling in CFS, but generally for all fatigue over all the many chronic conditions (so many were mentioned!) both interventions improved by 47% (both exactly??) of those who took part. CBT also important and helpful for sleep problems. (I do all that already.)
- Keep out of bed if you’re not sleeping! (What I’ve been saying all along and definitely practice, unless I decide I need to do Yoga Nidra to get restored, which is non-sleep deep rest and as such even better than shallow sleep)
- The connection with Inflammation seemed not too important to me, turned out different though: promising research on exercise, neurobiology, neuroimaging, TMS, and more so: the role of cytokines and vagal nerve stimulation in decreasing not only inflammation but also fatigue. (Both are things I do something about already.)
- Selsick: During the day the brain is breaking up
ATP down for energy, using phosphate, and adenosine starts making sleepy. Adenosine is the chemical substrate for the homeostatic sleep drive (vs. circadian rhythm). A small portion of people can be alert and sleepy at the same time (that’d be me). Or have fatigue without sleepiness (me, depending on amount of sleep I get). Also possible hyperkinetic: sleepy without fatigue, esp. kids (me too). “Part brain sleepiness”, pre-frontal cortex decides what’s important (that explains the ambivalence of the various kinds in me). Melatonin 6h before last sleeping time (e.g. 10pm if sleep was 4am, etc.) pulls sleeping start forward bit by bit. Only helpful for people finding it hard to get to sleep, not insomniacs with difficulty staying asleep. (explains why it doesn’t help me: just makes me more tired, not stop my sleep breaks.) Melatonin seems controversial (Huberman says don’t), whilst all my 3 latest talks on sleep agreed looking to the sun several times a day, esp. as early as possible, helps improve our circadian clock.
My homework is now: adenosine as the sleep making bit of ATP, after having seen that my phosphate, the energy bit of it, is deficient. If it were only that and not also stuff like cortisol, histamine and serotonin, then it’d mean I could do with more ATP for more adenosine for sleep AND more phosphate for energy. However directly supplementing ATP hasn’t worked so far, there’s no evidence for it to do so either.
Lessons in self-care #459 No stress, more rest, sore muscles from 2x40’ TT fully recovered.
Reasons to be cheerful #460 Fulfilling day, navigating emotional problems of others with ease.
- 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