2022-11-04, Friday - Energy 15% / Sleep 85% / Feeling 80%-ish
Successes:
Remembering forgotten glutamine helped get me back on track 
I can and should much more deep breathing all day.
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.
Back exercises evening and short at night.
Watch B3-symptoms closely and possibly try more GABA.
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (15%, stiff 10%) + 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 (15%), headache 0, GI 1 (10%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 9h11, up 6x (54'), deep (+ 70'A'sYoNi) 🧐✅ ➔ Feeling 70-80% well, Ache 1 of 7 ✅, getting up: 80%/2 ✅. Nostrils 20% stuffy (this time cold-like) 20% of the night.
A3 A4 cold shower p0 HWB#2 Sleep 23:10- Why not 21:00? Wife not home…
Memos: Lower Back: Back exercises in short stints, 6 free/chair, twist-stretched. backstretching. Yoga & hanging. massager.
0:27 10’ 70%/2/10% p0 st1 sip fw1’ deep bladder taking long, meaning too much GABA now… O.o
2:30 5’ 70%/1/10% p0 st1 sip fw1’ deep air. 70%:supps? → forgotten glutamin, took…
3:55 12’ 80%/1/10% p0 st1 sip fw5’ deep air HWB#2. Better after glutamin.
4:26 10’ 80%/1/10% p0 st1 sip fw1’ deep air work thoughts → tense:FCS#2, stomach:drink. 4:35 A’sYoN20’i!:ear plugs
7:20 12’ 80%/1/10% p0 st1 sip fw1’ deep A’sYoNi20’!:ear plugs
8:48 5’ 80%/1/10% p0 st1 sip fw1’ deep90% nostrils/cold A’sYoNi30’!
-9:15 B1-4 ’ in sun, stools firm?
Sum: 50+9h15-(10+5+12+10+12+5=)54 = 10h05-54 = 9h11, up 6x (54’), deep (+ 70’A’sYoNi)
ACTIVITIES (aim: 40% energy) ➔ ACHE: TT 1:1 ➔ 70%/4 
, rest, dentist (sitting on mat), stove panic, acupuncture (breathing deeply) ➔ 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.
Touch: Covid: Weather: Indoors Outdoors .
Focal seizures: Light touch at 19:10 and 22:45, not sure why. GABA going wrong? I did have some bladder pain at 22:00 too, I’m just remembering. Add GABA? Again a light touch in the later night, trying to speak was English and fairly intelligible. No seizures in the daytime. Ah, forgetting the glutamine in the evening may have unbalanced, and that would explain the 2nd to 4th occurrence, not the first at 19:10 tho.
Treatments
Docs:
Dentist at midday went well. . Didn’t bother asking when I should be back, since I’m there January anyway for cleaning.
Online course ACT (acceptance and commitment therapy) starting Oct 24th. Writing quite a lot.
RSM Webinar on fatigue on Oct 25th. Still need to continue working thru.
Chinese Acupuncturist - Session #32 on 4th, after 14 days But energy still down to 15% most of this week.
Session #33 indefinite, when I feel it fitting.
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): 3h13
airing 3x2’, cold shower 2x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 2x3’, breath exercises 50x1’, Y. Nidra 70’, massage gun 1x3’, plantar/calf stretch 1x1’, acupressure 2x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 1x1’, twist-stretch 1x1’, yoga/stretching 1x1’, sun 4x5’.
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: Got quercetin and feverfew again today, Nov 4th, after about a week - praps energy going down was that? Ordering luteolin in 1-2 weeks. Niacin/nicotinic acid as powder is increased from about Nov 1st on to 0.5, 0.5, 0.4g (the last less so it doesn't keep my awake). 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. Nov 4th: Results of B1, 2, 3 and 6 not there yet, probably get them on Monday (7th), whilst B12 is sky high, so I can space the B12-jabs out for months again. New idea: Creatine. Levagen+-PEA seems better, so that next? Praps trying ATP again, encapsulated, since my phosphate is deficient. 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 400mg, 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!
/18:30 “16:15” preparing pills
/18:30 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
5’ empty = praps-worry time.
0 “18:30” myo-inositol (try → every evenings) + teeth
19:00 “19:30” A2 PF#2, 1x300mg GABA Cr#1+2, 0-1P5P, Qc#1. Meal: 1PQQ, 5ml Ω3 & 1xHon. CoQ10 (oil). 400mg B2 (draxe) also for sore throat (lifescience)) monk’s fruit.
Meal -20:30 ’
/21:15 “20:30” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
/22:10 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 0 Rupafin.
/23:10 “23:00” A4 300mg GABA + 0teeth
Got another light seizure after preponing A4-GABA so maybe too much?
/09:20 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 09:40-10:10 Teeth
/10:00 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
/12:25 (apparently forgot at 10:10) 5’ “after muesli” C5 glutathion
/12:25 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/14:10 “14:00” 0 Meal 10’ in sun
/14:20 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/14:25 “after lunch” D3+ glutathion
0 “16:15” teeth
/17:55 0 “16:15” preparing pills
/17:50 0 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.
Lessons in self-care #468 Good of me to stop TT after 2 games, cos I could see I was getting pain and knew I needed to be careful. Bit worrying regarding the jab on Monday being in a state like that…
Lessons in self-care #469 Clever to write down a message when job worries came up at night, worked in conjunction with immediate Yoga Nidra.
Reasons to be cheerful #469 Felt weird & bad, checked & saw I’d forgotten something, glutamine, took it and soon felt well/normal.
Reasons to be cheerful #470 Magpie Jacob & all our 3 pigeons, Tamino, Tammy and Rupfy (probably Tamino’s kids) were for the first time all at once feasting on our balcony food for them
Reasons to be cheerful #471 The balcony flowers I’ve been diligently pruning are now all blossoms like I was hoping but never would have thought possible.
Reasons to be cheerful #472 Quite a wait in the waiting room for a short term dentist appt, but I’d been brave enough to take my mat with me and sit on the floor in my good sitting position and that made time fly.
Reasons to be cheerful #473 2 fillings went quick and painless this time.
Reasons to be cheerful #474 Somehow it turned out that this would have been a necessary appointment sometime anyway, at least that’s what one said.
Reasons to be cheerful #475 Panic attacks that I’d forgotten to turn off the stove luckily turned out needless.
Reasons to be cheerful #476 Cycling home our local church falcon was circling above me.
Reasons to be cheerful #477 I could completely ignore someone having a go at me for cycling too fast on the pavement cos of my panicking about the stove.
Reasons to be cheerful #478 Perfect timing after dentist for eating the food I’d cooked in 20 minutes before the appointment.
Reasons to be cheerful #479 During acupuncture my mobile alarm suddenly went for 10 minutes. I used that to pace my breathing and found 6 in 9 out to be a perfect rhythm to get more oxygen thru the mask by deep breathing. Had to adjust it for certain situations, lying twist-stretched on my front it varied a bit and was less.
Reasons to be cheerful #480 Acupuncture incl. deep breathing went well, felt better after.
Reasons to be cheerful #481 An interesting job challenge I’d been worrying about at night could be well solved in the morning.
- 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