2022-10-28, Friday - Energy 20% / Sleep 85% / Feeling 80%-ish
Successes: 
Managed to get sore throat etc. down (I hope!)
Energy down yesterday I think cos of 1.5h too little sleep yesterday.
Try taking A3 before A1-2, taking forwards, like Selsick about melatonin. OK, praps putting all of A3 except amino acids in A1A and take together with D4?
For me, pulling sleep forwards by changing evening routine and reducing the length of sleep breaks if possible will be better than trying to force better sleep by getting up earlier.
Just realized my wife had sometime turned the heating off in my sleeping room, maybe that explains the sore throat?
Learnt: 
More sleep tips from Selsick, see 
…:
ToDo:
5’ Worry time, 5’ plan time, 1-2h me time.
15’ max. without sleeping.
Try keeping eyes open as long as possible.
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (20(-50)%, stiff 15%) + spine-pain 3 (10(-20)%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (80%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (20%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 9h22, up 7x (3h03), only 4h deep, but fairly restored all the sae 🧐✅ ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 90%/1 ✅. Nostrils 0% stuffy 100% of the night, but lots of lower back unrest, throat, tongue, clavicle. I think I need to dig up the fast cold showers again, as well as bringing sleep supps forwards, and more of guided Yoga Nidra.
A3 cold shower p0 Sleep 22:00- Why not 21:00? Getting used to earlier…? Am I tired? Forgot “worry time”. ear plugs. Tried keeping eyes open… Heart thumping, but no worrying thoughts at all.
22:25 30’ 0%/1/10% p0 st1 sip fw10’ doze air FCS#1 teeth HWB chamomille 5’talk
0:07 35’ 80%/1/10% p0 st1 sip fw1’ doze A4 6:LBU:backstretching
1:37 20’ 90%/1/10% p0 st1 sip fw1’ doze Lower Back: backstretching. Yoga & hanging.
4:50 10’ 90%/1/10% p0 st1 sip fw17’ deep air throat:HWB. tongue>walnut. clavicle:massager.
5:40 45’ 90%/1/10% p0 st1 sip fw35’ doze LBU/clavicle:massager air ear plugs all night. LBU better from sitting twist-stretched during fw. stomach/drink
7:05 25’ 90%/1/10% p0 st1 sip fw1’ doze 6-quicker A’sYoNi
9:41 18’ stools firm/yellow
-10:25 B1-4 ’ in sun, sinus pain.
Sum: 2+10h25-(30+35+20+10+45+25+18=)3h03 = 12h25-3h03 = 9h22, up 7x (3h03)
Saw I’d forgotten threonate.
ACTIVITIES (aim: 40% energy) ➔ ACHE: TT 4:1 ➔ 80%/3, plus kids 2h in the evening ➔ 80%/5 
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.
Touch: Covid: Weather: Indoors Outdoors .
Treatments
Docs:
Online course ACT (acceptance and commitment therapy) starting Oct 24th. Now able to take part.
RSM Webinar on fatigue on Oct 25th. Sharing that stuff a bit.
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): 1h50
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 2x3’, plantar/calf stretch 2x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 5x1’, yoga/stretching 5x1’, sun 5x5’. hunchback-pillow 4’,
Combine: next?
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!
/18:50+ “16:15” preparing pills
/18:50 “18:30” myo-inositol (try → every evenings) + teeth
/19:10 “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 ’
/21:20 “20:00” pre-A3 agigenin 1h before bedtime + teeth
/21:30 “20:30” chamomile
/21:45 “21:00” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
“23:00” A4 300mg GABA + teeth
09: B1-4 2x5’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal 0’ in sun 11:00-11:25 Teeth
11:25 5’ 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
/13:25 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
15:30 “14:00” 0 Meal ’ in sun
/15:30 “14:15” D2/3 5’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/15:30 “after lunch” D3+ glutathion
17:30 “16:15” teeth
“16:15” preparing pills
18:15 0 in sun D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
plus 1 Pf.
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.
Lessons in self-care #461 Kept down, except should maybe have practiced more for a rehearsal tomorrow, so that’s one worry that may crop up tonight, if I’m not careful.
Reasons to be cheerful #462 Energy back again, triggers pretty much under control, and still lots of ideas for sleep.
- 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
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