SLEEP: 7h48, up 3x (17'), + doze 12' = 8h ➔ Feeling 90% well, Ache 1 of 7 ✅
3 passiflora, FCS 23:15-
2:04 5’ 90%/1 p1-2! st1 drink fw2’ + 600mg GABA & 400mg L-glutamine & 1x289mg passiflora
3:30 4’ 90%/1 p0-1 st1 drink fw2’ + "300"mg theanine
4:54 6’ 90%/1 p0-1 st1 drink fw4’
-7:19 4’ 90%/1 p0 st1 drink fw1’ (dose -7:35 12’)
Sum: 45’+7h20-(5+4+6=)17’=8h05-17’=7h48, up 3x (17’), + doze 12’ = 8h
ACTIVITIES➔ACHE: talking (outside) 30' & mask-talking 45' to single persons at work ✅ ➔ 85%/1, talking again, housework, all good (no TT) ✅ ➔ 85%/1
Ache = also Exhaustion/Tired ➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
ACTIONS➔ PAINS: Lying ✅, standing - uncomfy first thing ❌/🧐 trying again at work ✅, loins ✅, sitting, regularly alternating ✅, arms up ✅, stiffness after poses ✅! (altho I haven't starting trying glutamine yet - is that the additional GABA after all?), fast cycling OK-ish ✅/❌, bladder ✅ most of the time (2:04 p1-2 was an exception), GI ✅, talking ✅, mask-talking ✅/🧐
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.
SELF-PHYSIO: 46' ✅, fibro-work (fw) 2h35
Timing, AuTr 5’, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 2’, loins 2’, twist-stretch 6’,
neck 2 5’, gums 2x30’’, thumbnails 10x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, RR x2’, HWB 3’, yoga, workout 7’
fw: Night: 5 + 7:45-8:30-9:15 1h30 + 30’ + ?30’
THERAPIES: Neck stiff again this morning... (45°, both directions!) 🧐. Loins good tho. General stiffness also better, whether from supps, acupressure or both. No problems at all with stairs.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
SUPPS: Ache again remains extinguished by serrapeptase #2. A bit tired/brain foggy in my head after 8h sleep, so interesting wd be slightly more alertness, less fogginess.
21:00 3x289 passiflora, selene, rosewort/magnesium carbonate/B1 at meal
23:15 450mg GABA
2:04 600mg GABA & 400mg L-glutamine & 1x289mg passiflora
3:30 "300"mg theanine
“300mg” theanine with 500 GABA at 7:45
no added 200 theanine later…
KEEP UP: PAIN (ACHE; stiffness?) ✅: serrapeptase as nec. SLEEP ✅: 0) Keep 21:00 3x289mg passiflora, selene, rosewort/Mg carbonate/B1; 22:00/bed GABA 1x"450"; 0:00/+2h GABA "600", 400 glutamine, 1x passiflora, 2:00/+4h 300 theanine WAKE/FOG: 0) Keep 8:00 theanine 300 + GABA 400 ✅
For heartburn: Almonds first. (Bentonite, medicinal clay, mumijo?)
UP NEXT: Adjust to get body feeling (esp. head/eyes/feverishness) more natural. +WAKE/FOG: 1) SAMe 2) Ribose 3) NADH/NAD+ 4) ALC (or injected?) 5) glycine. +STIFFNESS: glutamine? 🧐 +SLEEP: Apparently no longer nec: specks of tryptophan, melatonin, levodopa. NAC?. A) HERBS B) SUPPS C) MEDS Info:
A HERBS: Schüssler
Schüssler 2, 4, & 7 (3-6 months sez my acupressurist).
B SUPPS: Amino acids, Enzyme, Minerals, Vitamins
Amino acids: 1) Balancing GABA with 2) glutamine, 3) theanine, 4) taurine, 5) SAMe 6) tryptophan, 7 glycine
1+2 Balancing GABA & glutamine: 1 Healthfully B6, 2 Perkins: Lithiumorotate, Zn, 3 Jockers strange doses!? 4 Levy: vitamin B6, as P-5'-P?
1.1 Healthfully: tyrosine, tryptophan, B6, high complex carb early, low protein late"]
1.2 Zn Cynthia Perkins:: Low carb (<50mg) paleo, high animal protein; (Mg) Zn <40mg, lithium orotate 125-200mg, glycine often excitatory; praps, or not: taurine, vit. B6, SAMe, NAC, theanine"]
glutamine/dopamine for stiffness/gait??: Low Dopamine in Fibromyalgia and CFS
Work out how much of the pulverized tablet is filling agent. 300 on Aug 4th seemed better, better not higher at night. Alertness, energy, relaxation without drowsiness, 100-600mg, no sfx known!, however it increases dopamine, not sure what it does to serotonin), like glutamine, levodopa, as well as taurine, tyrosine, SAMe and Mucuna pruriens! So watch out for seizures.
SAMe: 400-800mg in the mornings, as stimulating, not much research
Tryptophan: repeat in VERY low dose? (GI; dead tired; encapsulating like theanine).
Seems to excite me, as leaving off magnesium glycinate improved sleep.
Proteolytic enzyme without any evidence (wp), produced by silkworm bacterium. 10-60mg. enteric coated 30’ before or 2h after eating. fx: inflammation, pain. sfx: skin, pain, incl. stomach! Serrapeptase: Benefits, Dosage, Dangers, and Side Effects, Serrapeptase Benefits, How to Use and Side Effects - Dr. Axe Take as little as possible, and if possible enteric coated?? So what do I do now??
NADH coenzyme NADH for Fibromyalgia Pain Relief - Fibromyalgia Resources for energy & post exertional malaise, not sleep.
Acetyl L-Carnitine (ALC)? (Got some as liquid! Or ask sleep lab psychiatrist? Ultra-high dose Vitamin C too, 7,5g, to be put in 250ml NaCl solution. It’s helping Jemima feel alert, dose: 2x750mg, for no sfx keep under 3000. Needs to be Acetyl for the brain. Question about kinds of pain | Page 2 | Fibromyalgia Forum)
D-Ribose (muscle fatigue, ATP; GI-sfx, so keep under 500mg; little evidence):
Selene - keeping for thyroid.
Zinc again as the bloods are in the middle. No, sfx.
Magnesium - glycinate yes or no? malate? "60mg" carbonate in the roseroot?
Vitamin B12 too.
C MEDS repeat?: NAC, levodopa, blood fat meds, blood pressure
NAC sleep -2400mg, better or worse (med)
(N-acetylcysteine) as I wrote here (better liposomal) as glutamate antagonist and to help sleep is mentioned on the last link (CFS/ME, with fibromites there too) suggest 1800 or 2400 mg, whilst more causes - again - diarrhea. The last person on that page also says “I elevated my glutamate / GABA levels with excess taurine” and very importantly “Once elevated Glutamate seems to be slow to rebalance” - got to watch that!
levodopa: repeat 50mg (100mg seemed to increase LBU),
Ezetimibe+atorvastatin if blood fats don’t stay down - smaller dose if at all?
Candesartan if blood pressure doesn’t stay down.
D) RELAX: A bit more Yoga Nidra on youtube.
E) MERIDIANS: real Chinese-trained acupuncture? Pardon Our Interruption
F) DOC Fibro-doc 200km from here?
G) DONE Again in specks/diluted: Melatonin, 10% CBD oil, 5-HTP, ashwagandha.
- Changed order of what’s “up next” as sleep is now usually pretty perfect, very effective.
- Being more awake in the daytime still may need a bit of pimping.
- My main focus is now is on neck & loins (exercises), stiffness (GABA amount?) & mask-talking.
- Testing serrapeptase for Ache further: Does it really work for a few days?
- I’ve been approaching normality, but something still feels wonky or wrong or beneath the surface.
Reasons to be cheerful #74 Every time I wake up I keep thinking “still not sleeping” then I get up and am surprised it’s been 1.5-3h again and can sleep again…
Reasons to be cheerful #75 In the mornings I am always surprised how few times I’ve been up.
Reasons to be cheerful #76 My acupressurist asked me to bring some more serrapeptase with me on Friday - seems to have helped her too (pain & inflammation…).
Abbreviations & explanations
Entries start with night meds & sleep, before triggers/symptoms & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.
Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments
My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.
TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD
’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.
SLEEP: slp, w, lbu/LBU, RLS, p, i
slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.
ACTIVITIES: TT, e.g. "5:1"
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.
SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.
SELF-TREATMENTS (about everything else...)
The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
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