2022-10-27, Thursday - Energy 15% / Sleep 85% / Feeling 60%-ish (sore throat)
Successes: 
What if I can find some sort of exercise that de-stresses and tires me at night, followed up by Yoga Nidra? Like breath-holding or push-ups?
Maybe it was lack of cold showers that broke my sleep the last nights?
ToDo: 
Get the “cold” / severe throat back out of my system! HWB, calendula, umckaloabo.
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (20-30%, stiff 15-25%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (85%), insomnia 3 (15%), fog 2 (20%), headache 0, GI 1 (20%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 8h58, up 4x (1h44), all deep. ✅ ➔ Feeling 80% well, Ache 1 of 7 ✅, getting up: 60%/2 ✅. Nostrils 40% stuffy 20% of the night. Severe sore throat most of the night, first at 3, after 3h of sleep - from overdoing it, or draught? I dunno yet.
cold shower p0 teeth Sleep 00:05- Why not 21:00? Flared after overdoing it, meeting with the kids… But no real reason to procrastinate at all!
ear plugs?
2:51 47’ 90%/1/10% p0 st1 sip fw43’ deep air A4 throat:calendula HWB
4:13 10’ 80%/1/10% p0 st1 sip fw1’ deep air FCS#1 (throat)
5:59 38’ 80%/1/10% p0 st1 sip fw1’ deep air throat/“cold”:umckaloabo
8:37 9’ 80%/1/10% p0 st1 sip fw1’ deep air throat/“cold”:temperature 36,3°C. (nostrils) (sinuses) (sore throat) ear plugs
-10:47 B1-4 5’ in sun, stools firm
Sum: 10h47-5-(47+10+38+9=)104 = 10h42-1h44 = 8h58, up 4x (1h44), all deep.
ACTIVITIES (aim: 40% energy) ➔ ACHE: Lots of rest, only kids for 1.5h in the afternoon, not doing anything at all, just listening ➔ 60%/3 
- main problem: sore throat and feeling ill.
ACTIONS ➔ PAINS: 
except: neck , GI: Lots of smelly wind in the early evening, I think due to olives being off, they tasted OK, but it seemed the jar had been open without it being cooled. , esophagus: Yesterday was bad though, maybe forgot that. , jaw 1x5’’ , 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.
Touch: Covid: Weather: Indoors Outdoors .
Treatments
Docs:
Online course ACT (acceptance and commitment therapy) starting Oct 24th. Something’s wrong with the software, I could have started, but can’t.
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): 95'
airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 3x3’, breath exercises 3x1’, Y. Nidra 0’, massage gun 2x3’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’, sun 4x5’. breath-hold 5’,
Combine: next?
hunchback-pillow 20’, neck 1+ 1x1’, neck 2 0x1’, workout 7’, horse stance 1’, balance roll standing 5’, 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!
“16:15” preparing pills
19:00 “18:30” myo-inositol (try → every evenings) + teeth
19:30 “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 -20:30 ’
21:00 “20:00” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
22:00 “21:00” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
3:00 “23:00” A4 300mg GABA + teeth
11:00 B1-4 ’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal ’ in sun 11:30-12:00: Teeth
12:00 ’ 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
“after muesli” C5 glutathion
14:00 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
15:00 “14:00” 0 Meal ’ in sun
15:00 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
15:00 “after lunch” D3+ glutathion
“16:15” teeth
“16:15” 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.
Sleep tips from Hugh Selsick:
Get up at the same time every day.
Get outdoors as soon as you wake up.
Exercise regularly.
Don’t nap.
Go to bed later.
Stay out of the bedroom.
Worry, then plan, then have me-time.
Relax. (Progressive muscle relaxation.)
Keep your eyes open.
Lessons in self-care #460 Have to be more careful with all foods that might possibly be off: No experiments!
Reasons to be cheerful #461 Good to get out all the same.
- 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