2022-10-30, Sunday - Energy 25% / Sleep 90% / Feeling 90%-ish
Successes: 
Waking up with (radiating) back unrest at 9 I knew a shower was too late. So I could find an amount of back exercises and time at night that may reduce that problem. Probably best not before going to sleep the first time, as I can usually get to sleep quick, but also praps too late when I get the unrest. Praps a full course every evening. Plus short stints every time I wake up, before going to toilet.
Forgot my evening B3 (just found the tub, so hadn’t prepared them yet for the day) - now any differences are interesting, which were: sleep problems, e.g. back and other unrest, came later rather than earlier, nostrils more severe and longer.
ToDo:
5’ Worry time, 5’ plan time, 1-2h me time.
15’ max. without sleeping.
Try keeping eyes open as long as possible.
Stop sitting on hard surfaces.
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10(-40)%, stiff 10%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 10 of 12: Fatigue 3 (75%), insomnia 3 (10%), fog 2 (10%), headache 1 (20%), GI 1 (20%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 9h45 (incl. time change), up 6x (1h10), mostly deep. 🧐✅ ➔ Feeling (80-)90% well, Ache 1 of 7 ✅, getting up: 80-90%/1-2 ✅. Nostrils 20% stuffy, 40% of the night, lower back unrest maybe cos of sleeping longer and less breaks, need to change something there.
A3/ cold shower p0 Sleep 22:55- Why not 21:00? Not tired yet. ear plugs?
Memos: Lower Back: 6 free/bed, twist-stretched. If nec: backstretching. Yoga & hanging. massager.
teeth ear plugs: neighbours & party-goers
23:05 doze, so A’sYoNi5’
0:04 5’ 90%/1/10% p0 st1 sip fw1’ deep air A4
1:03 9’ 90%/1/10% p0 st1 sip fw3’ deep air
2:49 9’ 90%/1/10% p0 st1 sip fw3’ deep air nostrils:breathing
Winter time: back an hour, so everything now one hour earlier.
4:05 7’ 90%/1/10% p0 st1 sip fw1’ deep air nostrils throat:calendu&HWB
4:23 16’ 80%/1/10% p0 st1 sip fw1’ deep air FAS#2 A’sYoNi throat:umcka
7:12 25’ 90%/1/10% p0 st1 sip fw2’ deep air 6:20’soft/3’ A’sYoNi10’+10’ nostrils.
-8:54+1h=9h54 Unrest - why? B1-4 5’ in sun, stools firm
Sum: 1h05+9h54-(5+9+8+7+16+25=)70 = 10h55-70 = 9h45, up 6x (1h10), mostly deep.
ACTIVITIES (aim: 40% energy) ➔ ACHE: Gardening, not too strenuous and music making ➔ 90%/1-2 
ACTIONS ➔ PAINS: except: neck , GI , esophagus , jaw x5’’ , pee pain: 0xp1-2 . Sight problems 
: Gua sha helped , bit of frontal headache all day, don’t know what from, then in the evening problems from B3…
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): 3h31
airing 5x2’, cold shower 2x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 0x1’, teeth 2x2’, HWB 2x3’, breath exercises 3x1’, Y. Nidra 35’, massage gun 1x3’, plantar/calf stretch 2x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 2x1’, yoga/stretching 2x1’, sun 4x5’. breath-hold 20’, Gua sha 10’
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: Seems pulling my first sleep stuff forwards is better for the first part of the night, and not harming the second part, so installing that now. 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
19:15 “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 ’
“20:00” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
“21:00” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
0:05 “23:00” A4 300mg GABA + teeth
/09:00 B1-4 5’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal 10’ in sun 9:50-10:20 Teeth
/10:50 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
12:50 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
->14:50 “14:00” 0 Meal ’ in sun
“14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
“after lunch” D3+ glutathion
“16:15” teeth
“16:15” preparing pills
18: in sun D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
eve:
21:10 A2
21:45 Apigenin
(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: Need to check why I’m sposed to go down with B2 from 100mg to 50mg after a time, seeing as I am slightly deficient.
Lessons in self-care #463 Lots of breathing exercises etc. to keep going.
Reasons to be cheerful #464 Brilliant gig, lovely music, well done.
- 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