JayCS’s Fibro Blog

Symptoms & Treatments
983

2022-10-20, Thursday - Energy 15-20% / Sleep 90% / Feeling ?80%-ish

Successes: :trophy: Got 2 of 3 lipids down well, but triglycerides higher than ever.
Learnt: :student: … ToDo: :ambulance: CoV-antibodies down means 3rd jab on Nov 7th, probably means the most severe flare I’ve ever had - raring to go… :horse_racing:

Today’s symptoms sorted by the ACR 2016 criteria

Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (20-30%, stiff 10%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (85-80%), insomnia 3 (10%), fog 2 (15%), headache 0, GI 1 (20%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 9h46, up 6x (48'), all deep! 🧐✅ ➔ Feeling ?90% well, Ache ?1 of 7 ✅, getting up: ?80%/?2 ✅. Nostrils 20% stuffy 40% of the night.

0cold shower teeth p0 Sleep 22:15- Why not 21:00? Not too early!
23:30 15’ 90%/1/10% p0 st1 sip fw1’ deep air A3
23:55 10’ 0%/1/10% p0 st1 sip fw1’ deep FCS#1 HWB#1 A’sYoNi
1:40 5’ 90%/1/10% p0 st1 sip fw1’ deep air A4 10%nostrils
2:45 5’ 90%/1/10% p1.2 st1 sip fw1’ deep air 10%nostrils
4:38 8’ 0%/1/10% p0 st1 sip fw1’ deep air HWB#2 10%nostrils, some stools (firm)
7.20 5’ 0%/1/10% p0 st1 sip fw1’ deep air ear plugs throat
-8:49 8:55 B1-4 5’ in sun, stools firm?
Sum: 1h45+8h49-(15+10+5+5+8+5=) 48 = 10h34-48 = 9h46, up 6x (48’), all deep!

ACTIVITIES (aim: 40% energy) ➔ ACHE: Resting a lot, then to docs for bloods, and later 1.5h TT 6:2! ➔ 80%/3 :white_check_mark:.
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI: pain after procrastinating with midday meal and only eating dark chocolate, bilberry soy yogurt and olives, which is ‘normal’ I spose! :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark: - don’t care about the rain, not too cold anyway.

Treatments

Docs:
Blood results: Lipoprotein (a) down even more, LDL too, HDL up, glucose down even more :white_check_mark:, but triglycerides sky-high :x:. CoV-antibodies down :x:, so 3rd jab on Nov 7th. phosphate still deficient! :x:.
Chinese Acupuncturist - Session #30 on 7th, after 14 days :white_check_mark: But energy still down to 15% most of this week.
Session #31 on 21st.
Alternative health practitioner? (phoned Oct 19th, she phoned back today so let’s see when she has time!)

SELF-PHYSIO (click for details): 93'

:white_check_mark: airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 4x2’, HWB 1x3’, breath exercises 3x1’, Y. Nidra 20’, massage gun 1x3’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 2x1’, yoga/stretching 0x1’, sun 3x5’.
Combine: next?
:x: 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:~394€/m (Oct 2nd, checked several prices). CHANGED: 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!
/17:00 “16:15” preparing pills
0 “18:30” myo-inositol (even evenings) + teeth
/19:40 “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 -19:50
/21:10 “20:00” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
/23:30 “21:00” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
/1:40 “23:00” A4 300mg GABA + teeth
/8:55 B1-4 ’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal 5’ in sun 9:30-9:45 0Teeth
/12:20 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
/12:20 “after muesli” C5 glutathion
/?14:20 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/16:10-20 “14:00” 0 Meal ’ in sun
/16:30 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
“after lunch” D3+ glutathion
/18:25 “16:15” teeth
/20:20 “16:15” preparing pills
/18:30 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:
Looking for fibro humour on youtube for the other thread and mainly coming up with 3 meme videos for that I also found a few short “understand” videos that are OK to ‘show people’****:

1CBULIcf9MU Fibromyalgia: Living with chronic pain - BBC Stories 8 mins. (with “pain visualizations”)
-KHKFV2cR0s “Embarrassing” Symptoms of Fibromyalgia We Don’t Talk About 1.5 mins (TheMighty)
eqpwb1VMCzk Fibromyalgia Patients Stories Awareness Day 2022 video. 4’.
aN_CLjdcV78 What It Feels Like To Live With Fibromyalgia 14’. Typical scenarios commented by Olga Chronics.
Od5cveTGWP4 What it really means to have chronic fatigue | Fibromyalgia Awareness Month 7’.

And not really to ‘show’…:
T0v4ujN5do8 Explaining Fibromyalgia to humans . Guy ‘shouting’ it out - like we sometimes want to. 6’. (tender points error)

For our physical therapists, but if they’d listen to this they wouldn’t need it, as they’d be listening to us:
AnnZJs9oqjw Fibromyalgia Massage, Do’s and Don’ts, Funny and Informative. 6’. ( For me personally too gentle…, but good starting point.)

Excellent for our own understanding, I think:
BcciJwHyMw0 Fibromyalgia & Temperature Sensitivity // Why We Can’t Regulate Our Body Temperature 11’ by Olga Chronics, an amateur, but well researched.
7Pa0Yod5rfo Dysphagia And Fibromyalgia - How Are They Connected? 6’
(Quite OK too LbJCkpuEI2I 10 Good Things Fibromyalgia Gave Me // The Upside Of Living With Chronic Pain by Olga Chronics 13’)

My favourite long “introductions to fibro” I’ve mentioned before:
aprthkmlE2Q Fibromyalgia: It’s Real, It’s Manageable, What You Can Do Andrew Gross (UCSF Rheumatology Clinic Director) 2011 87’ (UCTV)
NnXh9dnzYgE Rachel Lynch (Arthritis Ireland summit 2019), preferred by me over the talk of et2yca1g0sM Andrea Nicol.
3bz0ivRYTR8 is the Arthritis Ireland webinar 2022 , and of these new talks I personally find
the psychological one from 1h21 on about brain, nervous system, trauma responses (fight flight freeze fawn ) excellent, but the one before about specific woman problems will probably be an interesting take for many “non-males”.
The psychological one is by Caroline Martin and has to break off, we can see what she was going to say in the contents at 1h03-1h04, which are "Strategies to sequentially respond to: PILES, standing for p hysical (activities to respond to), i ntellectual (activities… etc.), l anguage based, e motional based, s ocial. Her 5 own videos on “The Power of Us” won’t be helpful for us or for that. PILES is usually applied to child development and what I conclude what she might have been going to say is that it’s important for us to carry on developing on all 5 of these areas.

The Arthritis Ireland webinar made me look for other good videos from the last 12 months…

The best (and most detailed, up-to-date, sensible) is
A3Bj7vbUnsg Emma Guymer: All About Fibromyalgia 58’ (42’+16’ questions):
Co-morbidities & “groupings”; central sensitization; changes in the body; what helps.

These are tolerable, but not that good:
sT2NJyZKGDs Rhesus Medicine 7’ (the 4 subtypes at min. 4’ are not recognized)
yDNMhXX1tow Dr. Justus Fiechtner 26’ + 15’ questions (the 2016 criteria are presented completely wrongly)
qzTBLYjgvrw Understanding fibromyalgia 68’ by UHD NHS (OK, bit boring)

Lessons in self-care #454 I’ll use the cortisol now and see how far I get.
Reasons to be cheerful #455 Carpe diem till the jab.

984

2022-10-21, Friday - Energy 17-20% / Sleep ?85% / Feeling ?80%-ish

Successes: :trophy: Appt. for the alternative health practitioner :zap: …
Learnt: :student: … ToDo: :ambulance:

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 (83-80%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (10%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 8h59 up 8x (2h05), 5h deep, 4h doze/YoNi 🧐❌ ➔ Feeling 90-80% well, Ache 1 of 7 ✅, getting up: 80%/?2 ✅. Nostrils 20% stuffy 30% of the night.

cold shower p0 loose stools. A3 Sleep 22:45- Why not 21:00? Cos I don’t care too much today…
ear plugs?
23:30 30’ 90%/1/10% p0 st1 sip fw1’ deep doze air TEETH? A’sYoNi no: FCS#1, then HWB & A’s YoNi45’
0:44 33’ 80%/1/20% p0 st1 sip fw1’ /YoNi/ distracting thoughts: HP & WG & ?music? air A4 6 nostrils
2:25 5’ 90%/1/10% p0 st1 sip fw1’ doze A’sYoNi5’ nostrils clavicle LBU
2:40 20’ 90%/1/10% p0 st1 sip fw11’ doze FCS#2 A’sYoN clavicle LBU
5:56 10’ 90%/1/10% p0 st1 sip fw4’ deep air ear plugs nostrils10% throat10%
7:43 7’ 80%/1/20% p0 st1 sip fw1’ deep air frontal-sinus20% clavicle LBU
7:59 3’ 80%/1/20% p0 st1 sip fw1’ doze frontal-sinus clavicle LBU massager20% clavicle LBU massager
9:03 17’ 80%/1/20% p0 st1 sip fw1’ doze A’sYoNi35’
-9:49 doze 9:55 B1-4 5’ in sun, stools firm
Sum: 1h15+9h49-(30+33+5+20+10+7+3+17=)2h05 = 11h04-2h05 = 8h59 up 8x (2h05), 5h deep, 4h doze/YoNi
Memo: Need to ask mates for coriander

ACTIVITIES (aim: 40% energy) ➔ ACHE: 2h of errands & bringing cycles to get repaired, quite strenuous ➔ 80%/3 :white_check_mark:
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI: loose stools at 22:35 cos of eating late & badly in the afternoon :face_with_monocle:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 1xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

Treatments

Docs:
Chinese Acupuncturist - Session #31 on 21st, after 14 days :white_check_mark: But energy still down to 15% most of this week.
Session #32 on Dec 4th.
Alternative health practitioner: appt. on Dec 6th, doubt she’ll be able to help
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 83'+80'YoNi=2h43

:white_check_mark: airing 5x2’, cold shower 2x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 2x3’, breath exercises 3x1’, Y. Nidra 80’, massage gun 1x3’, plantar/calf stretch 3x1’, acupressure 1x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 3x1’, yoga/stretching 3x1’, sun 2x5’.
Combine: next?
:x: 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:~394€/m (Oct 2nd, checked several prices). CHANGED: 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!
/20:00 “16:15” preparing pills
/21:30! Hope that’s OK! “18:30” myo-inositol (even evenings) + teeth
/20:15 “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
/21:30 “20:00” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
/22:35 “21:00” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
/1:00 “23:00” A4 300mg GABA + teeth
/9:55 B1-4 5’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal ’ in sun 10:30-11:00? Teeth
/11:05? 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
11:05 “after muesli” C5 glutathion
?13:00 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
?-15:50 “14:00” 0 Meal 0’ in sun
?15:50 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
?15:50 “after lunch” D3+ glutathion
“16:15” teeth
->18:55 “16:15” preparing pills
/18:30 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 #455 Still good balance between rest and work.
Reasons to be cheerful #456 Got quite a lot of tough “action” stuff done.

985

2022-10-22, Saturday - Energy 20% / Sleep 60% / Feeling 85%-ish

Successes: :trophy: Energy up from acupuncture, with downside insomnia
ToDo: :ambulance: Keep to schedule!

Today’s symptoms sorted by the ACR 2016 criteria

Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10-20%, stiff ?15%) + spine-pain 3 (20%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (80%), insomnia 3 (40%), fog 2 (15%), headache 0, GI 1 (?20%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 7h49, up 11x (2h41), 3h deep. ❌ ➔ Feeling ?90% well, Ache ?1 of 7 ✅, getting up: ?80%/?2 ✅. Nostrils 0% stuffy 100% of the night. Acupuncture will have caused the insomnia, but preponing my supps might have helped more. Neither cold shower helped much, or anything. It wasn't writing to the alternative health practitioner, as I'd thought, cos I started a quick mail in the evening and that was enough. I do feel that talking to my wife in the evening was too much too late, but we hadn't talked much the past few days. Having to pee 6x in 2h from 0:20-2:20 didn't help. That might have been from the B12, but thinking about it now (at 9:43) I think I found a 'lost' GABA and took that, that may have been too much.

cold shower p0 teeth A3 Sleep 23:05(? or earlier?) Why not 21:00? Needed time to come down again. ear plugs
0:20 5’ 90%/1/10% p0 st1 sip fw1’ deep air
0:44 3’ 90%/1/10% p0 st1 sip fw1’ deep
0:50 3’ 90%/1/10% p0 st1 sip fw1’ doze tongue hurting more (eve too) - walnuts?
1:00 26’ 90%/1/10% p0 +1:13 st1 sip fw1’ music10’ doze air FCS#1 HWB
2:00 11’ 90%/1/10% p0 st1 sip fw1’ doze A4 A’sYoNi.
2:20 59’ 90%/1/10% p0 st1 sip fw1’ doze air ear plugs out. High urinary frequency I think is likely the B12 wanting out, rather than today’s acupuncture. Need to take the A3 & praps A4 much earlier, 1-2h before sleep! 6 → A’s YoNi
3:40 8’ 90%/1/30% ->p0 st1 sip fw1’ LBU right elbow left plantar: massager doze A’s YoNi
4:16 8’ 90%/1/10% p0 st1 sip fw3’ doze air, then first deep sleep:
6;43 8’ 90%/1/10% p0 st1 sip fw1’ deep air HWB
7:40 2’ 90%/1/10% (p0) st1 sip fw3’ doze
8:23 28’ 8:45 B1-4 0’ in sun, stools firm FCS#2, YoNi, 9:10 A’sYoNi
-9:35
Sum: 55+9h35-(5+3+3+26+11+59+8+8+8+2+28=)2h41 = 10h30-2h41 = 7h49, up 11x (2h41), 3h deep.

ACTIVITIES (aim: 40% energy) ➔ ACHE: Resting, 1-2h music, 2 shops 10’+20’, with cycling 3x5’ ➔ 90%/1 :white_check_mark:
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:. Lower back yoga to try to prevent LBU tonight.
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

Treatments

Docs:
Chinese Acupuncturist - Session #31 on 21st, after 14 days :white_check_mark: 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. Sounded like she wanted to “test” if my supps are good for me, which I don’t find helpful, seeing as I’ve tested them on me in great detail.
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 89'+2h A'sYoNi = 3h29

:white_check_mark: airing 5x2’, cold shower 2x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Y. Nidra 2h, massage gun 2x3’, plantar/calf stretch 3x1’, acupressure 1x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 1x1’, twist-stretch 3x1’, yoga/stretching 5x1’, sun 3x5’.
Combine: next?
:x: 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:~394€/m (Oct 2nd, checked several prices). CHANGED: B12 5mg methylcobalamin s.c. on Oct 16th. Prepone A3 for earlier sleep!! 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 1x5mg/4m (Oct 16th), 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
EVERYTHING EARLIER! esp. for A3!
/19:10+9:30 “16:15” preparing pills
0 “18:30” myo-inositol (try → every evenings) + teeth
/19:50 “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 -19:
/21:30 “20:00” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
/23:00 “21:00” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
/2:00 “23:00” A4 300mg GABA + teeth
/8:45 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 10:00-10:15 Teeth
/10:15 10’ 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
/10:25 “after muesli” C5 glutathion
/12:20 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
15:20 “14:00” 0 Meal 0’ in sun
/15:50 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/16:40 “after lunch” D3+ glutathion
“16:15” teeth
/18:30 “16:15” preparing pills
/18:20 10’ in sun D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
/18:56-19.07:37.0°C temperature
eve:
/19:10 myo-isonitol
(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. B12 2022-10-16
(A2:0Se), (0NAC: A3, B1,C1,C3,D2)

Development

‘Research’ today: No.
Lessons in self-care #456 Seem to be getting on schedule better…?
Reasons to be cheerful #457 Energy even more, good not to overuse it I just realized!

986

2022-10-23, Sunday - Energy 25%! / Sleep 90% / Feeling 90%-ish

Learnt: :student: Levagen±PEA seems a better form (4 studies on pubmed).

Today’s symptoms sorted by the ACR 2016 criteria

Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10%, stiff 5%) + spine-pain 3 (5%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (10%), fog 2 (10%), headache 0, GI 1 (10%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 9h58, up 8x (1h58), deep 8h+? ✅ ➔ Feeling 90(80)% well, Ache 1 of 7 ✅, getting up: 90%/1 ✅. Nostrils 5-15% stuffy 20% of the night.

cold shower p0 Sleep 22:40- Why not 21:00? Making sure I’m tired and got nauseous & diarrhea from something, praps the aloe vera. ear plugs
23:45 5’ 80%/1/10% p0 st1 sip fw1’ deep air
0:20 40’ 90%/1/10% p0 st1 sip fw1’ deep air A4 (YoNi)
2:15 20’ 90%/1/10% p0 st1 sip fw15’ deep (YoNi)
3:50 20’ 90%/1/10% p0 st1 sip fw15’ deep soundcloud (YoNi)
4:40 18’ 90%/1/10% p0 st1 sip fw1’ doze air back ex, FCS#1 temp: 36,2° HWB → YoNi (stomach)
6:30 5’ 90%/1/10% p0 st1 sip fw1’ doze → deep air (stomach)
8:10 5’ 80%/1/10% p0 st1 sip fw1’ deep air ear plugs
9:27 5’ 90%/1/10% p0 st1 sip fw1’ deep air temp 36,3° (3’)
-10:37 10:40 B1-4 5’ in sun, stools firm? nostrils 15%
Sum: 1h20+10h37-(5+40+20+20+18+5+5+5=)1h58 = 11h57-1h58 = 9h58, up 8x (1h58), deep 8h+?

ACTIVITIES (aim: 40% energy) ➔ ACHE: gardening almost 2h, music, table tennis, music ➔ 90%/1 :white_check_mark: :white_check_mark:
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI: nauseous & fluid stools, maybe from aloe vera rest or something else that may have been off, don’t know what. :x:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.
Body temperature see supp details.

Treatments

Docs:
Chinese Acupuncturist - Session #31 on 21st, after 14 days :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 94'

:white_check_mark: airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 2x2’, HWB 0x3’, breath exercises 3x1’, Y. Nidra 30’, massage gun 0x3’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 3x1’, yoga/stretching 3x1’, sun 3x5’.
Combine: next?
:x: 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:~394€/m (Oct 2nd, checked several prices). CHANGED: 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!
/18:40 temperature
/18:50 “16:15” preparing pills
/18:50 “18:30” myo-inositol (try → every evenings) + teeth
/19:25 “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 19:25-20:30 ’
/20:50 “20:00” pre-A3 agigenin 1h before bedtime + teeth
/22:10 “20:30” chamomile
/22:05 temperature
/22:00 “21:00” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
“23:00” A4 300mg GABA + teeth
10:50 B1-4 5’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
temperature 11:24-29: 36,1°
Meal ’ in sun 11:35-: Teeth
12:15 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
12:15 “after muesli” C5 glutathion
14:15 temperature 36,6°
/14:15 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
14:50 temperature 37,0°! despite drinking something at room temperature 15’ before.
14:50-15:35 “14:00” 0 Meal 0’ in sun
/15:35 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
15:35 “after lunch” D3+ glutathion
temperature
“16:15” teeth
19:50 “16:15” preparing pills
19:40 temperature 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.; 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 #457 Able to do lots and I knew without backlash.
Reasons to be cheerful #458 Loads of good stuff today.

987

2022-10-24, Monday - Energy 25% / Sleep 90% / Feeling 85%-ish

Successes: :zap: The surprising energy amount makes me think it’s B12 this time! Can’t be just the acupuncture… Or is phosphate now improving at last?

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 (10%), fog 2 (15%), headache 0, GI 1 (20%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 9h39, up 7x (1h33) ✅ ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 90%/1 ✅. Nostrils 0% stuffy 100% of the night(?)

cold shower p0 Sleep 23:10- Why not 21:00? ear plugs?
23:30 5’ 90%/1/10% p0 st1 sip fw2’ deep air fright (“keyboard fell” dream)
23:50 15’ 90%/1/10% p0 st1 sip fw1’ deep air Caught moth for wife
0:55 35’ 90%/1/10% p0 st1 sip fw1’ deep air 5 A4
3:00 13’ 90%/1/10% p0 st1 sip fw8’ deep
4:32 5’ 90%/1/10% p0 st1 sip fw1’ deep teeth
6:10 15’ 90%/1/10% p0 st1 sip fw10’ deep air
8:30 5’ 90%/1/10% p0 st1 sip fw1’ deep air ear plugs?
-10:22 B1-4 ’ in sun, stools firm?
Sum: 50+10h22-(5+15+35+13+5+15+5=)1h33 = 11h12-1h33 = 9h39, up 7x (1h33)

ACTIVITIES (aim: 40% energy) ➔ ACHE: Twice 40’ TT, winning everything… - but not much else ➔ 85%/3 :white_check_mark:
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus: Twisting after taking supps easily was NOT a good idea…! Had to massage it for 10’ :white_check_mark:, jaw 2x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:.
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

Treatments

Docs:
Online course ACT (acceptance and commitment therapy) starting Oct 24th. Phoned with my “counsellor” today, she said it’d start immediately, but it hasn’t yet.
RSM Webinar on fatigue on Oct 25th, tomorrow…
Chinese Acupuncturist - Session #31 on 21st, after 14 days :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 75', back exercise +10

:white_check_mark: airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 2x2’, HWB 0x3’, breath exercises 3x1’, Y. Nidra 20’, massage gun 10x3’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’, sun 15x5’.
Combine: next?
:x: 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:~394€/m (Oct 2nd, checked several prices). 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!
temperature
/20:00 “16:15” preparing pills
/19:50 “18:30” myo-inositol (try → every evenings) + teeth
/20:05 “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
“20:30” chamomile
temperature
/22:30 “21:00” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
“23:00” A4 300mg GABA + teeth
/10:25 B1-4 5’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal ’ in sun 10:-: Teeth
11:00 ’ 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
11:00 “after muesli” C5 glutathion
temperature
/14:15 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
temperature
15:10 “14:00” 0 Meal 0’ in sun
/15:10 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/15:10 “after lunch” D3+ glutathion
/ temperature
“16:15” teeth
/19:45 “16:15” preparing pills
temperature
/20:00 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.; 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 #458 So much to do, but I spose I’m always doing the most necessary most of the time.
Reasons to be cheerful #459 Energy still good.

988

2022-10-25, Tuesday - Energy 25% / Sleep 90% / Feeling 80%-ish

Successes: :trophy: … :zap: Praps energy is from now managing 9.5h sleep, most deep.
Learnt: :student: Lots from webinar, see results.
ToDo: :ambulance: Pills EARLIER, maybe 18:00! Getting up is now 10:30!

Today’s symptoms sorted by the ACR 2016 criteria

Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10%, stiff 15%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (10%), fog 2 (15-10%), headache 0, GI 1 (10%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 9h35, up 7x (1h50) ✅ ➔ Feeling 80% well, Ache 1 of 7 ✅, getting up: 80%/2 ✅. Nostrils ?20% stuffy ?20% of the night.

0cold shower p0 Sleep 21:?45- 23:10 Why not 21:00? “Holidays”
0:30 4’ 90%/1/10% p0 st1 sip fw2’ deep air A4
1:50 25’ 80%/1/10% p0 st1 sip fw15’ deep air, why fw!?
3:50 12’ 80%/1/10% p0 st1 sip fw10’ deep air TEETH/ (nauseous)
5:40 40’ 80%/1/10% p0 st1 sip fw35’ deep air nostrils, nauseous
6:42 24’ 80%/1/10% p0 st1 sip fw1’ deep doze air tense:6.
8:35? 5’? 80%/1/10% p0 st1 sip fw1’ deep doze air ear plugs stools firm
-10:35 10:35 temperature 10:40 B1-4 5’ in sun
Sum: 50+10h35-(4+25+12+40+24+5=)110 = 11h25-1h50 = 9h35, up 7x (1h50)

ACTIVITIES (aim: 40% energy) ➔ ACHE: Webinar of which I took part in most of, multi-tasking, no stress, then a short cycle-walk, no TT possible ➔ 85%/1 :white_check_mark:
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus: Again in the evening, after eating a lot and then twist-stretching-sitting :x:, jaw 2x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:, wrists while cycling :x:.
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

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 :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 96'

:white_check_mark: 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 3x3’, plantar/calf stretch 3x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 3x1’, yoga/stretching 3x1’, sun 3x5’.
Combine: next?
:x: 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: 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!
temperature
?19:50 “16:15” preparing pills
?19:35 “18:30” myo-inositol (try → every evenings) + teeth
?19:50 “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 ?
/?21:15 “20:00” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
/ temperature
/23:00 “21:00” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
/0:30 “23:00” A4 300mg GABA + teeth
temperature 36,3°C.
/10:40 B1-4 ’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal 0’ in sun 11:25-11:50 Teeth
/12:05 10’ 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
/12:05 “after muesli” C5 glutathion
/12:45-50 temperature
/14:05 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
temperature
/-16:35 16:00 “14:00” 0 Meal ’ in sun
/16:35 “14:15” D2/3 5’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
“after lunch” D3+ glutathion
temperature
“16:15” teeth
20:00 “16:15” preparing pills
temperature 18: in sun D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
19:45 D4
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:
And today the UK RSM I took part in a webinar for medical professionals, most of which wasn’t new to me, but as ever every morsel of information that I don’t yet know might be another part of the puzzle, and there were 2 very interesting “morsels” today.
The main talks were Understanding fatigue , Fatigue and inflammatory conditions , Living well with fatigue: Occupational therapy , Sleep disorders and fatigue by Dr Hugh Selsick.
From my notes most interesting to me was that

  • the experts do realize what I’ve been saying all the time that there are many many different variations of fatigue (I’ve distinguished 15 so far, see a post about that somewhere, of which I have about 10…),
  • often lower cortisol in women (whilst my own problem - as a man - is more too high cortisol (and histamine from MCAS) at night, so Chinese acupuncture is increasing cortisol and thus some energy, but at the same time also insomnia, so I have to concentrate all night on getting the 9.5h I need.)
  • ACT and mindfulness CBT help us see our beliefs as beliefs, rather than changing them. CBT is better than counselling in CFS, but generally for all fatigue over all the many chronic conditions (so many were mentioned!) both interventions improved by 47% (both exactly??) of those who took part. CBT also important and helpful for sleep problems. (I do all that already.)
  • Keep out of bed if you’re not sleeping! (What I’ve been saying all along and definitely practice, unless I decide I need to do Yoga Nidra to get restored, which is non-sleep deep rest and as such even better than shallow sleep)
  • The connection with Inflammation seemed not too important to me, turned out different though: promising research on exercise, neurobiology, neuroimaging, TMS, and more so: the role of cytokines and vagal nerve stimulation in decreasing not only inflammation but also fatigue. (Both are things I do something about already.)
  • Selsick: During the day the brain is breaking up ATP down for energy, using phosphate, and adenosine starts making sleepy. Adenosine is the chemical substrate for the homeostatic sleep drive (vs. circadian rhythm). A small portion of people can be alert and sleepy at the same time (that’d be me). Or have fatigue without sleepiness (me, depending on amount of sleep I get). Also possible hyperkinetic: sleepy without fatigue, esp. kids (me too). “Part brain sleepiness”, pre-frontal cortex decides what’s important (that explains the ambivalence of the various kinds in me). Melatonin 6h before last sleeping time (e.g. 10pm if sleep was 4am, etc.) pulls sleeping start forward bit by bit. Only helpful for people finding it hard to get to sleep, not insomniacs with difficulty staying asleep. (explains why it doesn’t help me: just makes me more tired, not stop my sleep breaks.) Melatonin seems controversial (Huberman says don’t), whilst all my 3 latest talks on sleep agreed looking to the sun several times a day, esp. as early as possible, helps improve our circadian clock.

My homework is now: adenosine as the sleep making bit of ATP, after having seen that my phosphate, the energy bit of it, is deficient. If it were only that and not also stuff like cortisol, histamine and serotonin, then it’d mean I could do with more ATP for more adenosine for sleep AND more phosphate for energy. However directly supplementing ATP hasn’t worked so far, there’s no evidence for it to do so either.

Lessons in self-care #459 No stress, more rest, sore muscles from 2x40’ TT fully recovered.
Reasons to be cheerful #460 Fulfilling day, navigating emotional problems of others with ease.

989

2022-10-26, Wednesday - Energy 25% / Sleep 70% / Feeling 80%-ish

ToDo: :ambulance: STILL EARLIER! :japanese_ogre:

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%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (30%), fog 2 (15-20%), headache 0, GI 1 (15%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 8h10, up 9x (2h48) 🧐 ➔ Feeling 80% well, Ache 1 of 7 ✅, getting up: 80%/2 ✅. Nostrils 20% stuffy 30% of the night.

cold shower p0 Sleep teeth 23:00- ear plugs YoNi doze
23:33 34’ 90%/1/10% p0 st1 sip fw1’ doze air A’sYoNi & 6.
0:15 3’ 90%/1/10% p0 st1 sip fw1’ doze A’sYoNi (Thoughts about HP: PW)
0:26 1h47 80%/1/10% p0 st1 sip fw1’ doze A3-rest! FCS#1. HWB. A’sYoNi.
3:49 5’ 80%/1/10% p0 st1 sip fw1’ deep air
5:05 5’ 80%/1/10% p0 st1 sip fw1’ deep (ear plugs) A4 air
7:10 5’ 80%/1/10% p0 st1 sip fw1’ doze deep gel air
7:40 3’ 80%/1/10% p0 st1 sip fw1’ doze/thoughts mouth/gel
7:54 3’ 80%/1/10% p0 st1 sip fw1’ doze stomach/nostril/mouth
9:24 3’ 80%/1/10% p0 st1 sip fw1’ doze stomach/nostril/mouth air
-9:58 10:00 B1-4 5’ in sun, stools firm
Sum: 1+9h58-(34+3+107+5+5+5+3+3+3=)2h48 = 10h58-2h48 = 8h10, up 9x (2h48)

ACTIVITIES (aim: 40% energy) ➔ ACHE: TT 6:0, later 20’ cycling, 1.5h with kids, masked, and 40’ back ➔ 80%/3 :white_check_mark:
?? TT, cycle, mask, work, kids,
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 1xp1-2 (after urge) :white_check_mark:. Pretty good, praps mask was too long, wrists & buttocks hurt while cycling (of course).
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

Treatments

Docs:
Online course ACT (acceptance and commitment therapy) starting Oct 24th. Haven’t got the invitation, only the initial conversation…
RSM Webinar on fatigue on Oct 25th was pretty good, 2 important morsels…
Chinese Acupuncturist - Session #31 on 21st, after 14 days :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 78'

:white_check_mark: airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 1x3’, breath exercises 3x1’, Y. Nidra 20’, 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 ?3x5’.
Combine: next?
:x: 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: 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!
/temperature
20:00 “16:15” preparing pills
/20:00 “18:30” myo-inositol (try → every evenings) + teeth
/20:25 “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 -21:00 ’
/21:10 “20:00” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
temperature
/22:30+0:30 “21:00” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
/5:00! “23:00” A4 300mg GABA + teeth
/10:00 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 11:05-11:30 Teeth
/11:35 ’ 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
temperature
/?13:30 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
temperature
/?14:00 “14:00” 0 Meal ’ in sun
/?15:15 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/?15:15 “after lunch” D3+ glutathion
temperature
“16:15” teeth
20:00/23:00 “16:15” preparing pills
19:45 temperature 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.; 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: Yesterday I also had a look at the way psyllium and flaxseed reduce lipids, and I think taking them at night could make more problems adjusting stools than the help for lipids on an empty stomach, as they are sposed to work on the bile production while digesting. However I could try and see.

990

2022-10-27, Thursday - Energy 15% / Sleep 85% / Feeling 60%-ish (sore throat)

Successes: :zap: 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?
:zap: Maybe it was lack of cold showers that broke my sleep the last nights?
ToDo: :ambulance: 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 :x: - main problem: sore throat and feeling ill.
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, 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. :white_check_mark:, esophagus: Yesterday was bad though, maybe forgot that. :white_check_mark:, jaw 1x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

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 :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 95'

:white_check_mark: 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?
:x: 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.

991

2022-10-28, Friday - Energy 20% / Sleep 85% / Feeling 80%-ish

Successes: :trophy: Managed to get sore throat etc. down (I hope!)
:zap: Energy down yesterday I think cos of 1.5h too little sleep yesterday.
:zap: 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?
:zap: 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.
:zap: Just realized my wife had sometime turned the heating off in my sleeping room, maybe that explains the sore throat?
Learnt: :student: More sleep tips from Selsick, see :ambulance:…:
ToDo:
:ambulance: 5’ Worry time, 5’ plan time, 1-2h me time.
:ambulance: 15’ max. without sleeping.
:ambulance: 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 :white_check_mark:
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

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 :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 1h50

:white_check_mark: 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?
:x: 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.

992

2022-10-29, Saturday - Energy 25% / Sleep 80% / Feeling 85%-ish

Successes: :trophy: Something was better at night, now got to sort out exactly what it was, supps earlier, more cold showers or what…
:zap: LBU at night is caused by hard sitting during a sleep break. Need to keep that down to <5’!!
Learnt: :student: niacin may be a little connected to histamine or allergies, possible increasing anti-inflammatory supps would help, if needed.
ToDo:
:ambulance: 5’ Worry time, 5’ plan time, 1-2h me time.
:ambulance: 15’ max. without sleeping.
:ambulance: Try keeping eyes open as long as possible.
:ambulance: Stop sitting on hard surfaces.

Today’s symptoms sorted by the ACR 2016 criteria

Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (15%, stiff 15%) + spine-pain 3 (10-20%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (20%), fog 2 (15%), headache 0, GI 1 (20%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 8h23, up 10x (1h58), but 8h deep due to 3xFCS+HWB+10xA'sYoNi 🧐✅ ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 90%/1 ✅. Nostrils 10% stuffy 20% of the night.

A3 teeth cold shower p0 Sleep 23:00- Why not 21:00? ear plugs?
Memos: Lower Back: 6 free & bed, twist-stretched. backstretching. Yoga & hanging. massager.
Feeling hot, so starting off with FCS#1+HWB Niain-flush! A’sYoNi10’…
0:05 5’ 0%/1/10% p0 st1 sip fw1’ deep air A4 A’sYoNi5’…
0:40 5’ 90%/1/10% p0 st1 sip fw1’ deep air A’sYoNi5’…
1:05 4’ 90%/1/10% p0 st1 sip fw1’ deep A’sYoNi5’…
1:55 4’ 90%/1/10% p0 st1 sip fw1’ deep air A’sYoNi5’…
2:05 11’ 90%/1/10% p0 st1 sip fw1’ deep air FCS#2+HWB#2 A’sYoNi5’
3:45 50’ 80%/1/10% p0 st1 sip fw15’ deep air 6 A’sYoNi5’…
5:05 14’ 80%/1/10% st1 sip fw2’ deep air massager FCS#3 HWB#3 helped both LBU and FCS#3, but nostrils from being on LBU? A’sYoNi5’
6:43 7’ 90%/1/10% p0 st1 sip fw1’ deep air feel much more restored from the FCS! nostrils10%
8:15 5’ 90%/1/10% p0 st1 sip fw1’ deep air ear plugs A’sYoNi15’… gel
9:00 13’ 5’ 90%/1/10% p0 st1 sip fw1’ stools firm A’sYoNi5’
-9:21 B1-4 5’ in sun,
Sum: 1+9h21-(5+5+4+4+11+50+14+7+5+13=)1h58 = 10h21-1h58 = 8h23, up 10x (1h58), but 8h deep due to 3xFCS+HWB+10xA’sYoNi

ACTIVITIES (aim: 40% energy) ➔ ACHE: 4x1h of intense music rehearsal, feeling elated and cortisoley, I hope sleep and the gig tomorrow is OK! Plus shop 20’, also OK, after a VERY intense break, doing absolutely nothing, just lying ➔ 80%/2 :white_check_mark:
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus: a bit after C-supps :white_check_mark:, jaw 2x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

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 :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 4h21

:white_check_mark: airing 5x2’, cold shower 3x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 3x3’, breath exercises 3x1’, Y. Nidra 7x10’, massage gun 1x3’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 1x1’, yoga/stretching 1x1’, sun 4x5’. breath-hold 12’,
Combine: next?
:x: 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!
/20:00 “16:15” preparing pills
/19:45 “18:30” myo-inositol (try → every evenings) + teeth
Changed: Took sleep stuff earlier “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
0 “20:30” chamomile
/Sleep stuff earlier, rest 22:35 “21:00” A3 PF#3 300mg GABA & .6glu & 1Lut (slp!) & Qc#2 1xHon + mag threo. 0 Rupafin.
/0:10 “23:00” A4 300mg GABA + teeth
/09:25 B1-4 ’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal 5’ in sun 10:00-10:20 Teeth
/10:15 10’ 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
/10:15 '“after muesli” C5 glutathion
/13:20 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
13:35 “14:00” 0 Meal ’ in sun
/14:10 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/14:10 “after lunch” D3+ glutathion
“16:15” teeth
“16:15” preparing pills
19:40 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.; 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: Niacin (and sleep) and B3:
B3 good or bad for histamine?

Actually, I was just looking up if increasing my niacin to 3x500mg (as nicotinic acid for lipids, so flushing) might be causing more insomnia (via its flush) … when I came across people making connections between B3 and histamine. Which surprised me, even though it reminds me that I myself have here said that the flush from niacin reminds me a bit of histamine skin symptoms.

Here someone believes niacin can get histamine down, but no one confirms it. Here someone else believes it can get allergies down like an antihistamine, but doesn’t give proof. Here it says the flushing is due to the release of prostaglandins (PGD2), not histamine - again without proof. Here a few people describe “allergic” reactions not to nicotinic acid, but to nicotinamide (the flush-free form), and quotes an old study here that found this can also actually be a rare case of flushing with flush-freeallergy. Draxe claims you can get increased histamine/allergies from niacin - again no proof. Here it cites a claim that it increases histamine for a short time and then depletes it. But also studies that it uses up SAMe which then can no longer decrease histamine. A few experiences, but no real further info.

Here is a deeper going article with comments by Marek Doyle (Why am I flushing from Niacin? Histamine and two other causes) which says niacin can “add” to histamine - aspirin helps some with the flush, antihistamines are unreliable for it. If we get unpleasant flushing it may be due to increased inflammation, so it might be good to solve this in other ways rather than stop the niacin. He recommends luteolin. In a comment from about 2021 Marek presupposes that side effect on sleep can occur and can increase inflammation. Charley is very oversensitive (flushes at 30mg) and takes high dose melatonin beforehand. I have the same as John that the flush helps me breathe better and as Laura that it reduces my nose stuffiness.

None of the articles above prove what it does with histamine, but Marek Doyle’s hypothesis sounds sensible, so if anyone is hypersensitive there, it’s good for the to increase some supps to reduce inflammation etc.

Since I’ve found out the flush is good, and flush-free doesn’t improve lipids, I “enjoy” the fun of the flush, despite the short itch. If I do find that it’s responsible for increasing my insomnia, I’ll take it earlier.

Lessons in self-care #462 Hardly talking much in the evening.
Reasons to be cheerful #463 Music was such fun!

993

2022-10-30, Sunday - Energy 25% / Sleep 90% / Feeling 90%-ish

Successes: :zap: 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.
:zap: 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:
:ambulance: 5’ Worry time, 5’ plan time, 1-2h me time.
:ambulance: 15’ max. without sleeping.
:ambulance: Try keeping eyes open as long as possible.
:ambulance: 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 :white_check_mark:
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:. Sight problems :face_with_monocle:: Gua sha helped :white_check_mark:, bit of frontal headache all day, don’t know what from, then in the evening problems from B3…
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

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 :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 3h31

:white_check_mark: 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?
:x: 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.

994

2022-10-31, Monday - Energy 25% / Sleep 55% / Feeling 80%-ish

ToDo:
:ambulance: 5’ Worry time, 5’ plan time, 1-2h me time.
:ambulance: 15’ max. without sleeping.
:ambulance: Try keeping eyes open as long as possible.
:ambulance: Stop sitting on hard surfaces.
:ambulance: Back exercises evening and short at night.
:ambulance: Careful with the B3.

Today’s symptoms sorted by the ACR 2016 criteria

Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (10-20%, stiff 15%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 10 of 12: Fatigue 3 (75%), insomnia 3 (45%), fog 2 (15%), headache 1 (20-30%), GI 1 (30%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 8h32, up 8x (1h31), deep only 2h, rest AYN-doze, mainly B3, not LBU at all, headache (why?), stomach burn (B3 too?) ❌🧐(✅) ➔ Feeling 90-70% well, Ache 1 of 7 ✅, getting up: 80%/2 ✅. Nostrils 40% stuffy 20% of the night.

A3 teeth cold/alternate shower+HWB#1 (difficult from B3!) p0 Sleep 0:20- Why not 21:00? Cos of B3-flush, unpleasant, and somehow not feeling tired. A’sYoNi5’ (neighbour’s quiet at this time)
Memos: Lower Back: Back exercises in short stints, 6 free/chair, twist-stretched. backstretching. Yoga & hanging. massager.
1:45 8’ 90%/1/10% p0 st1 sip fw1’ doze air A’sYoNi5’
3:00 20’ 90%/1/10% p0 st1 sip fw15’ doze/deep A4 A’sYoNi20’ heartbeat: (& headache:drink)
3:43 10’ 90%/1/10% p0 st1 sip fw1’ doze air FCS#2 (HWB still OK) AYN35’
4:22 3’ 90%/1/10% p0 st1 sip fw1’ doze air headache, chin itch:calendula AYN30…
5:13 35’ 90%/1/10% p0 st1 sip fw1’ doze air back-ex. 6 free. headache worse (50%) stomach burn (60%). AYN30’…
8:24 5’ 80%/1/10% p0 st1 sip fw1’ doze->deep air ear plugs=better for AYN!!!
9:22 9’ 70%/3/10% p0 st1 sip fw1’ doze air stomach:drink, headache0 frontalsinus20% nostrils40%:blow handsdry70%:cream. AYN14’
9:45 1’ 80%/2/10% p0 st1 sip fw1’ doze air AYN…
-10:03 10:13 B1-4 5’ in sun, stools firm?
Sum: 10h03-20-(8+20+10+3+35+5+9+1=)1h31 = 9h43-1h31 = 8h32, up 8x (1h31), deep only 2h, rest AYN-doze, mainly B3, not LBU at all, headache (why?), stomach burn (B3 too?)

ACTIVITIES (aim: 40% energy) ➔ ACHE: TT 2:3 I think, lacking energy, only in spurts, but then continued with some garden work, later a short cycle trip ➔ 80%/3-5 :x:/:white_check_mark:
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:. Quite a lot of problems at night: stomach, sinus, nostrils, dry hands, itchy skin, quite apart from not being able to sleep.
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

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 :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 87'+2h30 = 4h57

:white_check_mark: airing 5x2’, cold shower 2x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 2x3’, breath exercises 3x1’, Y. Nidra 2h30, massage gun 0x3’, plantar/calf stretch 2x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 2x1’, yoga/stretching 2x1’, sun 2x5’.
Combine: next?
:x: 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: 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 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!
“16:15” preparing pills
20:00 “18:15” A1 PF#1 2 mg mal, CoQ10. mag threo. 1Lut.
20:30 “18:30” myo-inositol (try → every evenings) + teeth
21:00 “19:30” A2 PF#2, 1x300mg GABA Cr#1+2, 0-1P5P, Qc#1. Meal: 1PQQ, 5ml Ω3 & 1xHon. 400mg B2 (draxe) also for sore throat (lifescience)) monk’s fruit.
21:00 Meal -20:30 ’
22:00 “20:30” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
0:00 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 0 Rupafin.
3:00 “23:00” A4 300mg GABA + teeth
10:00 B1-4 ’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
11:30 Meal ’ in sun 11:55-: 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
12:00"after muesli" C5 glutathion
?14:00 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
16:00 “14:00” 0 Meal 0’ in sun
16:00 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
16:30 “after lunch” D3+ glutathion
0 “16:15” teeth
0 “16:15” preparing pills
19:00 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 #464 Still keeping on with everything, pushing thru a bit, but very slowly, and it seems OK.
Reasons to be cheerful #465 Nice day, with TT, garden work, a nice zoom meeting: the “How Are You”-theatre project, also a reply from my ACT-online coach which I answered to, and a new project at work, which I didn’t have time to follow up on yet.

995

2022-11-01, Tuesday - Energy 15-20% / Sleep 85% / Feeling 80%-ish

Learnt: :student: Antihistamine sometimes and aspirin usually help B3 problems.
Successes: :trophy: … :zap: My frontal sinus headache must be from nicotinic acid, altho only 1 study from 1994 actually lists it. :face_with_monocle:
:zap: More and more it does seem to me a histamine problem, or analog.
:zap: However the GI problems when my stomach empties aren’t funny for my esophagus - day I can compensate with almond milk, but night I can’t even more than I am. Praps less B3 in the evenings.
:zap: If histamine, then antihistamine and/or aspirin might help, and the other way round. Or praps better my other tricks: GABA (etc.?), esp. in the evening? But that might cause bladder or GI problems.
ToDo:
:ambulance: 5’ Worry time, 5’ plan time, 1-2h me time.
:ambulance: 15’ max. without sleeping.
:ambulance: Try keeping eyes open as long as possible.
:ambulance: Stop sitting on hard surfaces.
:ambulance: Back exercises evening and short at night.

Today’s symptoms sorted by the ACR 2016 criteria

Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (20%, stiff 15%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (80-85%), insomnia 3 (15%), fog 2 (15%), headache 1, GI 1 (15%), depression 0
Not easy to judge fatigue/energy, but had to go slower, longer breaks.

Triggers & resulting Symptoms

SLEEP (click for details): 9h19, up 5x (71'), deep all the time, no Yoga Nidra nec. 🧐✅ ➔ Feeling 80-90% well, Ache 1-3 of 7 🧐, getting up: 80%/2 ✅. Nostrils 10% stuffy 20% of the night.

A3 teeth cold shower p0 Sleep 23:15- Why not 21:00? ear plugs?
Headache better after FCS#1, skin very itchy & tender from vit.B3.
Memos: Lower Back: Back exercises in short stints, 6 free/chair, twist-stretched. backstretching. Yoga & hanging. massager.
0:25 35’ 80%/2/10% p0 st1 sip fw1’ deep air 6free. A4
2:34 5’ 90%/1/10% p0 st1 sip fw1’ deep air (intense dream)
4:15 5’ 80%/2/10% p0 st1 sip fw1’ deep air dream frontal 30%/nausea
6:11 8’ 80%/3/10% dp0 st1 sip fw3’ deep air dream frontal30%/nausea
7:20 18’ 80%/3/10% p0 st1 sip fw1’ deep air headache30%/nausea stools (firm) HWB#2
-9:41 9:50 B1-4 5’ in sun
Sum: 45+9h45-(35+5+5+8+18=)71 = 10h30-1h11 = 9h19, up 5x (71’), deep all the time, no Yoga Nidra nec.

ACTIVITIES (aim: 40% energy) ➔ ACHE: TT 2:1 probably due to the strong wind ➔ 80%/5 :x: ➔ ?80%/?3 :white_check_mark:
?? TT, cycle, mask, work, kids,
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:
(lie, sit, stand, arms up, cycle, walk, mask??)
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

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 :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): '

:white_check_mark: airing 5x2’, cold shower 2x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Y. Nidra 20’, massage gun 0x3’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’, sun x5’.
Combine: next?
:x: 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: 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 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!
ongoing… “16:15” preparing pills
/19:00 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
/19:30 “18:30” myo-inositol (try → every evenings) + teeth
/19:50 “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 ’
/22:00 “20:30” pre-A3 agigenin 1h before bedtime + teeth
0 “20:30” chamomile
/22:15 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 0 Rupafin.
/0:30 “23:00” A4 300mg GABA + teeth
/09:50 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 10:25-10:55 0Teeth
/10:50 ’ 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
/11:00 “after muesli” C5 glutathion
/13:05 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
15:00 “14:00” 0 Meal 5’ in sun
/15:30 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/15:45 “after lunch” D3+ glutathion
->16:40 “16:15” teeth
“16:15” preparing pills
/17:30 0 (10’) 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: B3 a bit more, my online ACT course.
Lessons in self-care #465 Watched my limits closely. (Even) more mindfulness, like suggested in the ACT course. - Not learnt anything there yet.
Reasons to be cheerful #466 Nice & interesting day, despite sort of more exhaustion - and better night too.

996

2022-11-02, Wednesday - Energy 20-15% / Sleep 85% / Feeling 80%-ish

Successes: :trophy: Sleep getting better, back and B3 both under control.
ToDo:
:ambulance: 5’ Worry time, 5’ plan time, 1-2h me time.
:ambulance: 15’ max. without sleeping.
:ambulance: Try keeping eyes open as long as possible.
:ambulance: Stop sitting on hard surfaces.
:ambulance: Back exercises evening and short at night.
:ambulance: 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 (20-50%, stiff 15%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (80-85%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (10%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 9h19, up 6x (1h13), all deep. ✅ ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 80%/2 ✅. Nostrils 20% stuffy 20% of the night. Why do my eyes and face wake up tired, only mind active?

A3 teeth cold shower p0 Sleep 23:05- Why not 21:00? Procrastinating. ear plugs?
Memos: Lower Back: Back exercises in short stints, 6 free/chair, twist-stretched. backstretching. Yoga & hanging. massager.
0:12 35’ 90%/1/10% p0 st1 sip fw1’ deep air 6 A4 no problems at all.
2:05 5’ 90%/1/10% p0 st1 sip fw1’ deep air nostr20%:ex
3:35 5’ 90%/1/10% p0 st1 sip fw1’ deep air nostr20%:ex
5:32 7’ 90%/1/10% p0 st1 sip fw1’ deep air nostr.5%:ex HWB#2
6:38 17’ 90%/1/10% p0 st1 sip fw1’ deep ear plugs… FCS#2 work10’.
9:11 4’ 90%/1/10% p0 st1 sip fw1’ deep air stools firm
-9:37 9:40 B1-4 5’ in sun,
Sum: 55+9h37-(35+5+5+7+17+4=)73’ = 10h32-1h13 = 9h19, up 6x (1h13), all deep.

ACTIVITIES (aim: 40% energy) ➔ ACHE: TT 6:0 ➔ 80%/3, but it exhausted me the whole day, although the pain wasn’t high level during or after… - I feel like I’ll probably feel Monday after the jabs :x:.
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

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 :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 90'

:white_check_mark: airing 6x2’, cold shower 2x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 3x3’, breath exercises 3x1’, Y. Nidra 0’, massage gun 0x3’, plantar/calf stretch 2x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 1x1’, yoga/stretching 1x1’, sun 4x5’.
Combine: next?
:x: 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: A little less B3 in the evening seemed OK.... 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 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!
19:20-40 “16:15” preparing pills
19:35 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
/ 5’ empty = praps-worry time.
/19:50 “18:30” myo-inositol (try → every evenings) + teeth
/20:25 “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.
/20:15- Meal -20:40 ’
/21:05 “20:30” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
/22:05 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 0 Rupafin.
“23:00” A4 300mg GABA + teeth
09:30 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 10:20-10:50 Teeth
/11:00 ’ 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
/11:00 “after muesli” C5 glutathion
/13:50 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/15:30 “14:00” 0 Meal ’ in sun
/16:30 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/16:30 “after lunch” D3+ glutathion
/17:30 “16:15” teeth
/19:40 “16:15” preparing pills
/19:30 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.; 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 #466 Had to rest all day after TT… :frowning:
Reasons to be cheerful #467 Table tennis long and fun… work too…

997

2022-11-03, Thursday - Energy 15% / Sleep 85% / Feeling 80%-ish

ToDo:
:ambulance: 5’ Worry time, 5’ plan time, 1-2h me time. :face_with_monocle::white_check_mark:
:ambulance: 15’ max. without sleeping. :white_check_mark:
:ambulance: Try keeping eyes open as long as possible. :face_with_monocle:
:ambulance: Stop sitting on hard surfaces. :white_check_mark:
:ambulance: Back exercises evening and short at night. :white_check_mark:
:ambulance: Watch B3-symptoms closely and possibly try more GABA. :white_check_mark:

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%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (85%), insomnia 3 (15%), fog 2 (10%), headache 0, GI 1 (15%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 8h44, up 6x (1h09), deep except 20' ✅ ➔ Feeling 90% well, Ache 1 of 7 ✅, getting up: 80%/2 ✅. Nostrils 5% stuffy 10% of the night.

A3 teeth cold shower p0 Sleep 23:00- Why not 21:00? sigh dunno.
ear plugs?
Memos: Lower Back: Back exercises in short stints, 6 free/chair, twist-stretched. backstretching. Yoga & hanging. massager.
0:03 37’ 90%/1/10% p0 st1 sip fw1’ deep air firm stools A4 6
1:33 5’ 0%/1/10% p0 st1 sip fw1’ deep air back:ex
3:08 7’ 90%/1/10% p0 st1 sip fw1’ deep air back/clavs/elbow:massager
6:05 10’ 90%/1/10% p0 st1 sip fw5’ deep air
6:29 5’ 90%/1/10% p0 st1 sip fw1’ doze stomach:drink->eat
8:23 7’ 90%/1/10% p0 st1 sip fw1’ deep air stools:firm HWB#2
ear plugs bit ‘cold’-sinuses:HWB bit stomach:drink
-8:53 9:00 B1-4 5’ in overcast
Sum: 1h+8h53-(37+5+7+10+5+5=)69+ = 9h53-1h09 = 8h44, up 6x (1h09), deep except 20’

ACTIVITIES (aim: 40% energy) ➔ ACHE: TT 2:2 ➔ 80%/5 :x:, resting, doc, haircut ➔ 80%/2 :white_check_mark:
?? TT, cycle, mask, work, kids,
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

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 :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 1h18

:white_check_mark: 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 1x3’, plantar/calf stretch 2x1’, acupressure 0x1’, palpate 0’, belly 0’, back 10’, !!aloe vera 1x1’, twist-stretch 2x1’, yoga/stretching 2x1’, sun 4x5’.
Combine: next?
:x: 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: 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 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!
19:30 “16:15” preparing pills
/19:30 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
5’ empty = praps-worry time.
/20:00 “18:30” myo-inositol (try → every evenings) + teeth
/20:40 “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 -20:45 ’
/21:20 “20:30” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
/22:20 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 0 Rupafin.
/0:20 “23:00” A4 300mg GABA + teeth
/9:00 B1-4 5’ in overcast “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal ’ in sun 10:15-10:30 Teeth
/10:30 15’ 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
/10:30 “after muesli” C5 glutathion
/12:50 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/14:15 “14:00” 0 Meal ’ in sun
/14:50 “14:15” D2/3 5’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/14:50 “after lunch” D3+ glutathion
“16:15” teeth
18:30 “16:15” preparing pills
18:30 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: Found some stuff about post vac syndrome the UK MCAS specialist Tina Peers was involved, then realized the protocol was anti-vaxx, so I’m pinching some thoughts but definitely not linking etc.
Lessons in self-care #467 Bit of everything, stopped TT in time, recovery quicker that way, despite higher pain than yesterday.
Reasons to be cheerful #468 Sort of floating on, it’s OK…

998

2022-11-04, Friday - Energy 15% / Sleep 85% / Feeling 80%-ish

Successes:
:trophy: Remembering forgotten glutamine helped get me back on track :zap: I can and should much more deep breathing all day.
ToDo:
:ambulance: 5’ Worry time, 5’ plan time, 1-2h me time. (:face_with_monocle:) (:white_check_mark:)
:ambulance: 15’ max. without sleeping. :white_check_mark:
:ambulance: Try keeping eyes open as long as possible :white_check_mark:
:ambulance: Stop sitting on hard surfaces. :white_check_mark:
:ambulance: Back exercises evening and short at night. :white_check_mark:
:ambulance: Watch B3-symptoms closely and possibly try more GABA. :white_check_mark:

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… :face_with_monocle:
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 :x:, rest, dentist (sitting on mat), stove panic, acupuncture (breathing deeply) ➔ 80%/3 :white_check_mark:
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.
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. :white_check_mark:. 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 :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 3h13

:white_check_mark: 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?
:x: 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.

999

2022-11-05, Saturday - Energy 25% / Sleep 85% / Feeling 80%-ish

Successes: :trophy: Acupressure made sleep harder, but energy back up to 25. :grinning:
:zap: I’d forgotten I could take xylit powder for my teeth after meals, like I used to.
:zap: And also to try psyllium at night for lipids and stomach ache - careful tho!
ToDo:
:ambulance: 5’ Worry time, 5’ plan time, 1-2h me time. :face_with_monocle: :white_check_mark:
:ambulance: 15’ max. without sleeping. :white_check_mark:
:ambulance: Try keeping eyes open as long as possible. :white_check_mark:
:ambulance: Stop sitting on hard surfaces. :white_check_mark:
:ambulance: Back exercises evening and short at night. :white_check_mark:, but :x: 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 :white_check_mark:, during the “How R U?”-zoom meeting I couldn’t de-stress, prolonged feeling feverish ➔ 80%/3 :white_check_mark:, so need to tone it down now!
?? TT, cycle, mask, work, kids,
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:
(lie, sit, stand, arms up, cycle, walk, mask??)
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: But fatigue still high :x: after tooth treatments and phosphate deficiency and despite acupuncture/sleep/cold showering as well probably as losing the CoV-antibodies. :face_with_monocle:, but I think I might be able to still tweak sleep better.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.
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. :face_with_monocle:

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 :white_check_mark: 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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 2h56 (3 showers, 70' Yo.Nidra)

:white_check_mark: 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?
:x: 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.

1000

2022-11-06, Sunday - Energy 25% / Sleep 85% / Feeling 80%-ish

ToDo:
:ambulance: 5’ Worry time, 5’ plan time, 1-2h me time. :face_with_monocle:/ :white_check_mark:
:ambulance: 15’ max. without sleeping. :white_check_mark:
:ambulance: Try keeping eyes open as long as possible .:face_with_monocle:
:ambulance: Stop sitting on hard surfaces.:white_check_mark:
:ambulance: Back exercises evening and short at night. :white_check_mark:
:ambulance: Set alarm to limit longer night breaks. :white_check_mark: (longest break 35’, but should still have set an alarm first.)
:ambulance: Find if/how palpitation acupressure works.(:white_check_mark:)
:ambulance: Use eye mask & dark room more if I’m late.:white_check_mark:
:ambulance: Need to roll out my mat at least twice a day to make sure I remember enough back exercises. :white_check_mark:
:ambulance: Xylit powder after meals for teeth! :white_check_mark:

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): 7h58, up 6x (1h18), deep for 6h 🧐 ➔ Feeling 80% well, Ache 1 of 7 ✅, getting up: 80%/1 ✅. Nostrils 0% stuffy 100% of the night, praps airing less, more HWB.

A3 teeth ?cold shower ?p0 Sleep 00:40- Why not 21:00? Introductory post on vaccine thread. But at least now I’m dead knackered.
ear plugs?
Memos: Lower Back: Back exercises in short stints, 6 free/chair, twist-stretched. backstretching. Yoga & hanging. massager.
2:00 5’ 80%/1/10% p0 st1 sip fw1’ deep air A4
3:30 35’ 80%/1/10% p0 st1 sip fw30’ deep air HWB. Psyllium. - teeth OK? Yes, I think so, but stomach worse rather than better. And fw was a waste of time, whilst it got some thoughts down, it brought my tension ever soslightly up, which is enough to stop me from being able to sleep. FORGOT ALARM!
4:40 5’ 80%/1/10% p0 st1 sip fw1’ doze Try YoNi first, then FCS if nec.
6:47 5’ 80%/1/10% p0 st1 sip fw1’ deep FCS wasn’t nec. HWB#3
8:31 15’ 80%/1/10% p0 st1 sip fw5’ deep psyllium#2, bit stomach unrest like #1, but OK. Firm stools, so more liquid than 1cm for one or half a spoon will be OK. Eyemask, plugs… thinking a bit about the post answering my ‘plight’. ->A’sYoNi15’
9:31 13’ 80%/1/10% p0 st1 sip fw2’ doze Main fuse had blown. ->A’sYoNi
-9:56 10:00 B1-4 5’ in sun (stools firm at 8:30)
Sum: 9h56-40-(5+35+5+5+15+13=)78 = 9h16-1h18= 7h58, up 6x (1h18), deep for 6h

ACTIVITIES (aim: 40% energy) ➔ ACHE: 5:0 (only stopped to be on the safe side) ➔ 80%/2 :white_check_mark:, no music, evening service nauseated me cos of hearing about the conditions in an African juvenile prison, so I left during that talk, after a few nice songs.
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark:
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

Treatments

Docs:
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 :white_check_mark: But energy still down to 15% most of this week.
Session #33 indefinite.
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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 1h41

:white_check_mark: airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 2x2’, HWB 3x3’, breath exercises 5x1’, Y. Nidra 30’, massage gun 1x3’, plantar/calf stretch 3x1’, acupressure 3x1’, palpate 0’, belly 0’, back 10’, !!aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’, sun 3x5’.
Combine: next?
:x: 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 (42 supps): Supp costs:~340€/m (Nov 4th). CHANGED: Trying psyllium at night from Nov 5th on, may need to switch to a pure form cos of my teeth. +Cu again for 8 weeks from Nov 4th, cos - in August, forgotten October, needed to counteract ++vit.C. "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, 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, Cu 2mg, 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!
/19:30 Added a 0.25 GABA at
19:30-20:00 “16:15” preparing pills
/19:40-19:50 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
5’ empty = praps-worry time.
/19:50 “18:30” myo-inositol (try → every evenings) + teeth
?20:30 “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. Cu with amino acids (to counteract high dose vit. C)
Meal 20:05-20:30
?22:00 21:30 “20:30” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
?23:00 22:00 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 0 Rupafin.
?24:00 “23:00” A4 300mg GABA + teeth
//3 + 5 Psyllium.
10:20 09: B1-4 ’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal 5’ in sun 10:50-11:10 Teeth
/11:20 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
/11:20 “after muesli” C5 glutathion
15:00 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
16:20 “14:00” 0 Meal ’ in sun
16:45 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
16:45 “after lunch” D3+ glutathion
0 “16:15” teeth
19:50 “16:15” preparing pills
19:30 no 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: 1xCu (separate from P5!)+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. C2:0Zn 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 #471 Stopping TT after 5 games commendable.
Reasons to be cheerful #487 Tallying 30+ blossoms on the balcony now.
Reasons to be cheerful #488 A few good active days now…

1001

2022-11-07, Monday - Energy 25-15-20% / Sleep 85% / Feeling 80%-ish

Learnt: :student: Jab ingredients…
ToDo:
:ambulance: 5’ Worry time, 5’ plan time, 1-2h me time. :face_with_monocle:/:white_check_mark:
:ambulance: 15’ max. without sleeping. :white_check_mark:
:ambulance: Try keeping eyes open as long as possible.:face_with_monocle: :white_check_mark:
:ambulance: Stop sitting on hard surfaces. :white_check_mark:
:ambulance: Back exercises evening and short at night. :white_check_mark:
:ambulance: Set alarm to limit longer night breaks. :white_check_mark:, but didn’t work well.
:ambulance: Find if/how palpitation acupressure works. :white_check_mark:, may have worked.
:ambulance: Use eye mask & dark room more if I’m late. :white_check_mark:
:ambulance: Roll out mat 2xd for back exercises. :face_with_monocle: :white_check_mark:
:ambulance: Xylit powder after meals for teeth! :white_check_mark:

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 (30%), depression 0

Triggers & resulting Symptoms

Jab#3 2022-11-07 at 12:10. Symptoms…:
12:33 dizzy, slight nausea (slight pain under right hip and in back?), weaker heavier, (post nasal drip, possibly from B3 though)
12:40 & 13:450 slight frontal sinus burning, nothing to mention yet.
13:05 white lips, head “turning”
13:37 sore throat starting up, nausea stronger despite nux vomica at 13:20.
13:50 sore throat back down from HWB. Fog30%.
14:00 slight headache from touch (pulled back from it).
14:04 very itchy eyes, or is that from eye cream?
14:07 nausea better (not moving around), but still burping, so I think it’s a gut reaction.
14:25 fog25% and nausea40%
14:38 itchy left cheek:creamed both, then better.
15:00 First meal, hoping the nausea gets less, but doesn’t first. Watching for histaminey symptoms. 15:40 no nausea, no burping.
15:50 esophagus block severer than usual, from mozzarella after taking pills, is there a mast cell involvement as well after all. Now I’m knackered from that, so anything else that happens now can be that too.
16:17 left arm starting to ache. Fog20%
16:30 itchy eyes starting up again, altho not eye cream. Gua Sha :white_check_mark:
17:40 after a short slow cycle-walk and shop nausea starting up (2h without and only B3-symptoms, hardly anything from the jab).
18:42 oral temperature 37,0 (this morning my frontal temperature was 36,3°C and in the last weeks the oral temperature was between 35,8 and 37,0) Nausea40%.
Reading up that of course nausea, fever & tiredness are typical normal short term side effects, so all this is just to track how long they actually continue in my case.
First summary: First side effects after 20’: dizziness, nausea, fog, weaker, heavier, white lips (my wife saw). Other alternating symptoms like small local pains, itches and sore throat I’m managing to treat and get down again quickly. Watching for differences, tackling everything that comes up with zero tolerance as long as I can instead of avoiding triggers…
This first day could all just be “normal” vaccine side effects. Fatigue, fog, white lips started, but improved again, only nausea is remaining, and I’m just pushing thru, since energy is OK.

SLEEP (click for details): 8h26, up 6x (1h41), 8h deep. 🧐 ➔ Feeling 80-90% well, Ache 1 of 7 ✅, getting up: 90%/1 ✅. Nostrils 20% stuffy 20% of the night.

A3 cold shower p0 Sleep 23:25- Why not 21:00? nervous. ear plugs?
Memos: Lower Back: Back exercises in short stints, 6 free/chair, twist-stretched. backstretching. Yoga & hanging. massager. teeth
0:40 5’ 90%/1/10% p0 st1 sip fw1’ deep air A4+Rupatadin. nostrils20%
1:30 10’ 85%/1/10% p0 st1 sip fw5’ deep air nostrils5% teeth
3:05 20’ 85%/1/10% p0 st1 sip fw1’ deep air nostrils5%
4:43 43’ 90%/1/10% p0 st1 sip fw1’ deep air alarm2x10’ psyllium 6-2long.
5:52 13’ 80%/1/10% p0 st1 sip fw1’ doze ear plugs stomach burn from psyllium, but eating no problem for lipids? Ate a little, but surprisingly didn’t help well - seems I should stop the psyllium again.
7:45 10’ 90%/1/10% p0 st1 sip fw7’ deep air
-9:32 9:35 B1-4 0’ in sun stools firm
Sum: 35+9h32-(5+10+20+43+13+10=)1h41 = 10h07-1h41 = 8h26, up 6x (1h41), 8h deep.

ACTIVITIES (aim: 40% energy) ➔ ACHE: Just the jab, plus short slow cycle-walk and 10’ shop ➔ 60-80%/2 :white_check_mark:/:x:
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark:, pee pain: 0xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Anti-histamine 4h before the vaccine.
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

Treatments

Docs:
Got the remaining bloods when at the cardio for my jab, and my B3 is 3x the max., which is OK, but B2 is deficient now, so need to check that!
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 :white_check_mark: Energy the last 2 weeks was 25% this and last weekend, but 15% Tues-Fri this week.
Session #33 indefinite.
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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 86'

:white_check_mark: airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 4x3’, breath exercises 5x1’, Y. Nidra 0’, massage gun 0x3’, plantar/calf stretch 6x1’, acupressure 2x1’, palpate 1’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 5x1’, yoga/stretching 5x1’, sun 2x5’.
Combine: next?
:x: 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 (42 supps): Supp costs:~340€/m (Nov 4th). CHANGED: Fisetin and Olive Leaf Extract have run out Nov 7th, not sure if I'll be able to see if it makes a difference cos of jab#3. Trying psyllium at night from Nov 5th on, may need to switch to a pure form cos of my teeth. +Cu again for 8 weeks from Nov 4th, cos - in August, forgotten October, needed to counteract ++vit.C. "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, 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, Cu 2mg, 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!
0 Added a 0.25 GABA?
/19:50 “16:15” preparing pills
/19:40 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
5’ empty = praps-worry time.
/19:50 “18:30” myo-inositol (try → every evenings) + teeth
/20:30 “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. Cu with amino acids (to counteract high dose vit. C)
Meal -21:00 ’
/23:00 x21:20 “20:30” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
/23:00 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon
/0:40 “23:00” A4 300mg GABA + teeth + Rupafin.
/5:00 Psyllium - > stomach ache)
/09:35 B1-4 0’ in sun “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 2xNADH.+Rut.
Meal 5’ in sun 10:35-10:55 Teeth
/10:55 0’ 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
/10:55 “after muesli” C5 glutathion
/13:55 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
15:00 “14:00” 0 Meal ’ in sun
15:40 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
16:00 “after lunch” D3+ glutathion
->16:40 “16:15” teeth
“16:15” preparing pills
/19:40 18: 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. 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: 1xCu (separate from P5!)+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. C2:0Zn 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:
Looking at the vaccine ingredients here I’m surprised firstly that the Pfizer contains neither PEG (the Moderna does), nor latex (neither of these nor J&J do), so I don’t know why my allergists tested for these. The 3 lipids mentioned aside from cholesterol are only noted by their long names, the short names are ALC-0315, ALC-0159 and DSPC, to be found on wikipedia as “adjuvants”.
Lessons in self-care #472 No TT before the jab, and of course not after.
Reasons to be cheerful #488 Energy quite good, despite again less sleep…
Reasons to be cheerful #489 Even more balcony blossoms today, plus bought one new one, Cyclamen, purple blossoms.

1002

2022-11-08, Tuesday - Energy 20% / Sleep 85% / Feeling 80%-ish

ToDo:
:ambulance: 5’ Worry time, 5’ plan time, 1-2h me time. :face_with_monocle:/:white_check_mark:
:ambulance: 15’ max. without sleeping. :white_check_mark:
:ambulance: Try keeping eyes open as long as possible.(:white_check_mark:)
:ambulance: Stop sitting on hard surfaces. :white_check_mark:
:ambulance: Back exercises evening and short at night. :white_check_mark:
:ambulance: Set alarm to limit longer night breaks.(:white_check_mark:)
:ambulance: Find if/how palpitation acupressure works. :face_with_monocle: (:white_check_mark:)
:ambulance: Use eye mask & dark room more if I’m late.:white_check_mark:
:ambulance: Roll out mat 2xd for back exercises. :white_check_mark:
ambulance: Xylit powder after meals for teeth! :white_check_mark:
:ambulance: :face_with_monocle: :white_check_mark:

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 (80%), insomnia 3 (15%), fog 2 (15%), headache 0, GI 1 (10%), depression 0

Triggers & resulting Symptoms

Jab#3 2022-11-07 at 12:00. Symptoms…
Keeping activity down, but actually hardly any vac-symptoms atm, except at night 4h frontal sinus, waking up with a feeling of having a cold, but without stuffy nose, “white lips” again, no others of those yesterday: fatigue none extra to mention, no nausea, no feverishness, no tongue problems after all, none new either. The added GABA specks may be diuretic, but decreasing my bladder pain, praps also good for all other symptoms.
Whoops: going again for a short slow cycle-walk uncovered another symptom: A stronger sharper Ache than the fibro ache again. We decided it’s probably good that I’m keeping well under limits! Also I was very slow in the shop we went to, fog probably increased.

SLEEP (click for details): 9h39, up 8x (55'), deep 7-8h ✅ ➔ Feeling 70% well, Ache 1 of 7 ✅, getting up: 80%/1 ✅. Nostrils 20% stuffy 20% of the night.

teeth A3 A4 0cold shower p0 Sleep 23:33- Why not 21:00? Cos a jab forum thread was so interesting - getting boring now tho. 23:25 Tongue burning so trying to take GABA.
ear plugs?
Memos: Lower Back: Back exercises in short stints, 6 free/chair, twist-stretched. backstretching. Yoga & hanging. massager.
23:42 10’ 0%/1/10% p1 st1 sip fw1’ doze FCS#1
0:40 5’ 70%/1/10% p1 st1 sip fw1’ deep
1:24 5’ 70%/1/10% p1 st1 sip fw1’ deep
2:34 5’ 70%/1/10% p1 st1 sip fw1’ deep air
4:12 5’ 70%/1/10% p1 st1 sip fw1’ deep air frontal sinuses.
6:26 17’ 70%/1/10% p2 st1 sip fw10’ doze air frontal:100mg GABA (sublingual) HWB#3?
7:04 3’ 70%/1/10% p2 st1 sip fw10’ doze frontal, stomach burn/nausea from GABA:drink,
9:05 5’ 70%/1/10% p0 st1 sip fw2’ deep frontal40%/headache. GABA-speck helped bladder (muscles over-relaxed), stomach0->20%:drink,
-9:59 sinuses40%/nostrils20% 10:05 B1-4 5’ in sun, stools firm?
Sum: 35+9h59-(10+5+5+5+5+17+3+5=)55 = 10h34-55’ = 9h39, up 8x (55’), deep 7-8h

ACTIVITIES (aim: 40% energy) ➔ ACHE: Resting all day, except cooking, phone calls and a short cycle-walk plus shop. ➔ 80%/3 :white_check_mark:
?? TT, cycle, mask, work, kids,
ACTIONS ➔ PAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:, esophagus :white_check_mark:, but I think a block yesterday: :x:, jaw x5’’ :white_check_mark:, pee pain: 3xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark:
Touch: :white_check_mark: Covid: :white_check_mark: Weather: Indoors :white_check_mark: Outdoors :white_check_mark:.

Treatments

Docs:
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 :white_check_mark: Energy the last 2 weeks was 25% this and last weekend, but 15% Tues-Fri this week.
Session #33 indefinite.
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. :rofl:
3rd jab on Nov 7th… :horse_racing:

SELF-PHYSIO (click for details): 1h59

:white_check_mark: airing 5x2’, cold shower 1x(10’), warm shower 0x(10’), cream/oil fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 3x3’, breath exercises 5x1’, Y. Nidra 0’, massage gun 2x3’, plantar/calf stretch 5x1’, acupressure 2x1’, palpate 1’, belly 3’, back 20’, !!aloe vera 1x1’, twist-stretch 10x1’, yoga/stretching 10x1’, sun 2x5’.
Combine: next?
:x: 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 (42 supps): Supp costs:~340€/m (Nov 4th). CHANGED: Fisetin and Olive Leaf Extract have run out Nov 7th, not sure if I'll be able to see if it makes a difference cos of jab#3. Trying psyllium at night from Nov 5th on, may need to switch to a pure form cos of my teeth. +Cu again for 8 weeks from Nov 4th, cos - in August, forgotten October, needed to counteract ++vit.C. "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, 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, Cu 2mg, 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!
Added a 0.25 GABA? No but Fuller capsules…
19:30 “16:15” preparing pills
19:50 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
5’ empty = praps-worry time.
/19:50 “18:30” myo-inositol (try → every evenings) + teeth
20:45 “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. Cu with amino acids (to counteract high dose vit. C)
Meal -20:30 ’ +xylit
/21:45 “20:30” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
/22:45 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 0 Rupafin.
/0:44 “23:00” A4 300mg GABA + teeth
Psyllium.
/10:05 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 10:40-11:00 Teeth/
/11:00 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
“after muesli” C5 glutathion +xylit
/14:05 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
16:00-16:35 “14:00” 0 Meal ’ in sun
/16:20 “14:15” D2/3 ’ in sun 2x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2.
/16:35 “after lunch” D3+ glutathion +xylit
/18:50 “16:15” teeth
/19:00- “16:15” preparing pills
/18:50 18: D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
A1 “18:00”
/19:45 inositol
/20:00 Eat
/20:45 A2
/21:40 api
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: 1xCu (separate from P5!)+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. C2:0Zn 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: A forum post pointed me to the diagnosis “aquagenic pruritus” - ah, at last a name for the itch when in contact with water, another diagnosis on the long list, probably around 40…
The lipids in BioNTech/Pfizer’s (Corminaty BNT162b) vaccine don’t look too dangerous for my body, so I still think it’s the virus-RNA itself causing my vac-problems.
Lessons in self-care #473 I’m realizing I need to time manage / prioritize better, cos I keep getting caught up in things that grab my attention. Not that I necessarily regret that, but somehow do feel uneasy about it. So I’m going to start prioritizing things again more. My PDA/organizer/Palm was great for that, but I don’t seem to need it anymore, as I’ve switched most things to laptop. But maybe the tools I have already are enough and I just need to implement them better, like the reminders which open continually but I often ignore. Of course it’s also about finding reminders that I can’t resist…
Reasons to be cheerful #489 Blossoms.
Reasons to be cheerful #490 Still OK!