2022-11-05, Saturday - Energy 25% / Sleep 85% / Feeling 80%-ish
Successes: 
Acupressure made sleep harder, but energy back up to 25. 
I’d forgotten I could take xylit powder for my teeth after meals, like I used to.
And also to try psyllium at night for lipids and stomach ache - careful tho!
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. , but 
not in the morning!
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10%, stiff 10%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (10%), depression 0
Triggers & resulting Symptoms
SLEEP (click for details): 8h16, up 9x (1h57). Problems: tired late from acupuncture-cortisol. LBU due to too late back exercises. 1 unnec. long break. Palpitations after late cold shower 🧐✅ ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 90%/1 ✅. Nostrils 0% stuffy 100% of the night.
A3 teeth cold shower p0 Sleep A4+Cu 0:20- Why not 21:00? Cos hyperactive/energy due to the acupuncture-cortisol.
ear plugs?
Memos: Lower Back: Back exercises in short stints, 6 free/chair, twist-stretched. backstretching. Yoga & hanging. massager.
1:45 (!) 5’ 90%/1/10% p0 st1 sip fw1’ deep air
3:20 7’ 90%/1/10% p0 st1 sip fw1’ deep air
3:55 18’ 90%/1/10% p0 st1 sip fw3’ deep doze air unrest:back ex/hang FCS#2+HWB#2 just 2 deepen
4:26 1’ 90%/1/10% p0 st1 sip fw1’ doze air A’sYoNi15’
4:43 49’ 0%/1/10% p0 st1 sip fw1’ doze air A’sYoNi15’:ear plugs
in between: managed to suppress pee-urge
8:07 4’ 90%/1/10% p0 st1 sip fw1’ deep
9:05 4’ 90%/1/10% p0 st1 sip fw1’ doze air lower back:ex xFCS#3 A’sYoNi20’
9:28 16’ B1-4 0’ in sun, stools firm FCS#3 Forgot to take clothes off in bedroom (darker) A’sYoNi20’
10:07 8’+5’ heart thumping: acupressure?
-10:33
→ Raging insomnia?
No: nostrils sinuses sore throat (stomach nauseous) (ear plugs late) A4 Yes: 1xCream 3xFCS.
Sum: 10h33-20-(5+7+18+1+49+4+4+16+13=)1h57, 10h13-1h57=8h16, up 9x (1h57). Problems: tired late from acupuncture-cortisol. LBU due to too late back exercises. 1 unnec. long break. Palpitations after late cold shower.
ACTIVITIES (aim: 40% energy) ➔ ACHE: 6:0 at TT! ➔ 80%/3 , during the “How R U?”-zoom meeting I couldn’t de-stress, prolonged feeling feverish ➔ 80%/3 , so need to tone it down now!
?? TT, cycle, mask, work, kids,
ACTIONS ➔ PAINS: except: neck , GI , esophagus , jaw x5’’ , pee pain: 0xp1-2
(lie, sit, stand, arms up, cycle, walk, mask??)
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: Slight auras at 11:50, 12:20, 12:45 14:00? Now I’m thinking the acupuncture cortisol needs to be balanced out with a little more GABA, but as they came up beforehand I’m not sure what exactly is going on.
Treatments
Docs:
Today first group meeting of an online “support group” - actually a theatre project centred on the question “How Are You?” and its answers. Very rewarding, interesting, good participation and conversations.
Online course ACT (acceptance and commitment therapy) starting Oct 24th.
RSM Webinar on fatigue on Oct 25th.
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): 2h56 (3 showers, 70' Yo.Nidra)
airing 5x2’, cold shower 3x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 0x3’, breath exercises 10x1’, Y. Nidra 70’, massage gun 1x3’, plantar/calf stretch 4x1’, acupressure 5x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 1x1’, 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 Nov 4th (41 supps since Nov): Supp costs:~338€/m (Nov 4th). CHANGED: "A1" is now (since Nov 2nd) just sleep stuff except acids, and earlier, at 19:00 or 18:00: Magn. malate & threonate, luteolin and passiflora. Got quercetin and feverfew again today, Nov 4th, after about a week - praps energy going down was that? Ordered Levagen+-PEA now, cos seems 1.75 more bioavailable. Ordering luteolin in 1-2 weeks. Increased B3/Niacin/nicotinic acid powder from Nov 1st on to 0.5, 0.5, 0.4g (evening less), now +0.1. 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. 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 Nov 4th (41 supps, all new and re-visited ones now counted): ALA .2g, alpha-GPC 1x150mg, apigenin 1x50mg, B2 400mg, B3/Nia 2x500+400mg, B12 1x5mg/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/1!d, NADH 0x, 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… (long) “16:15” preparing pills
/18:45 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
5’ empty = praps-worry time.
/19:45 “18:30” myo-inositol (try → every evenings) + teeth
/20:15 “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 ’
/21:45 “20:30” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
/22:08 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 0 Rupafin.
/23:00 “23:00” A4 300mg GABA + teeth
/9:30 B1-4 ’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal 10’ in sun 10:40-10:50 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
/10:50 “after muesli” C5 glutathion
/13:00 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
15:00… “14:00” Meal ’ in sun
/15:30 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/15:30 “after lunch” D3+ glutathion
“16:15” teeth
“16:15” preparing pills
/17:50 18: 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. 2022-04-10, last: 2022-10-25?)
The day's 16 supp-compartments (10', plus 5' making capsules), Nov 4th
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: A1: 2x mag mal, Luteolin. mag threo. A2: 0P5+1xQ1 (->ubiquinone <150mg/d! atm ubiquinol). B1:Fis.B2: ALA+2NADH B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C1: 2x alpha GPC. eleuthero. huperzia. 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: Levagen±PEA seems to be 1.75x as bioavailable as normal PEA, so 33% more expensive would then be worth it… so now from mentaloptimering (NL) cheaper than vitaminexpress (DE) instead of apOrtha.
Acupressure for heart palpitations:
H7 6x 10x clockwise/counterclockwise first left then right hand. P6
How to Stop Heart Palpitations. Naturally & Effectively. - YouTube 3 fingers under wrist crease between 2 tendons, That’s P6
Acupressure Point for Heart Palpitation | Acupressure point for Heartbeat | Twelve Meridian - YouTube H7 & P6, then Lu10: on ball of thumb. 1-2’, 2-3x/d.
Top 10 tips for people suffering from palpitations - YouTube Top 10 tips by York UK cardiologist Gupta, but none I don’t do: most is general health, plus iron, magnesium.
Lessons in self-care #470 As always I need to be careful with the acupuncture cortisol energy, as it can turn feverish and implode.
Reasons to be cheerful #483 50 cranes on their way south, forgot to mention …
Reasons to be cheerful #484 …500 cranes in a treble formation the other day.
Reasons to be cheerful #485 The blossoms on the balcony even more.
Reasons to be cheerful #486 What lovely glowing autumn colours everywhere.
- 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