JayCS’s Fibro Blog

2022-06-09, Thursday - Energy 15-20% / Sleep 90%

Σ(+): energy 15-20%, slp 90%, Acheless 80%, painless 90%, alert 80%, GI 90%, feeling 80-75%, PT >?1h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 20% Suppleness (vs. stiffness): 80%
Local Pain Areas (mainly spine, 3): = 3. 10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 15-20%)
Waking unrefreshed 3 out of 3 (Sleep quality 90%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 80%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%, sleep breaks 80-70%, day 80%
MCAS / allergic 10%
(except energy, subsumed under FM-fatigue above) Bit of nostrils in the early morning.

Treatments overview

Self-treatments (‘PT’) >1h/d
Chinese acupuncture 1h15h/wk

Triggers & resulting Symptoms

SLEEP (click for details): 8h13, up 4x (30') ✅, ➔ Feeling 80(70)% well, Ache 2 of 7 🧐/✅, getting up: 80%/2 ✅. Despite stress by asking a colleague to reduce his impatience in the evening, but it was excellent to do this for my self-confidence / Selbstbehauptung, so I could sleep well in this feeling of Yeah! ✅ And no regrets there or about his answer at all. As always recently the last half hour was dozing.

cold shower p0 Sleep 23:05- ear plugs
1:05 5’ 80%/2/15% p0 st1 sip fw1’ air (ear plugs) A4!
2:45 5’ 80%/2/15% p0 st1 sip fw1’ air (ear plugs) B1
5:00 15’ 70%/2/15% p0 st1 sip fw15’ air (ear plugs)
7:15 5’ 80%/2/15% p0 st1 sip fw1’ air nostrils (ear plugs) B2-4 eye mask
-7:48
Sum: 55+7h48-(5+5+15+5=)30’ = 8h43-30’ = 8h13, up 4x (30’)

ACTIVITIES (aim: 40% energy)ACHE: 80%/2 :white_check_mark:, but soon (2 staircases down & up), & work ➔ 70%/2, doc OK, but work under pressure was NOT AT ALL ➔ 50%/3 :x:, helped to go for a walk and lie in the sun with my wife (strange with some energy and no energy at the same time, praps cortisol once again), then phone with a colleague to put off a video conference tomorrow.
ACTIONSPAINS: :white_check_mark: neck, first :white_check_mark:, then from work strain suddenly hurt left, :x: tried massage gun & stretches. GI :white_check_mark:(:face_with_monocle:) jaw :white_check_mark:. Wasn’t able to open my eyes properly yesterday, and worked thru it despite of that… :face_with_monocle:. Similar today, at least in the morning. Rest more overall than local, except neck.
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x: Bit feverish sometimes from cortisol-ey overdoing it.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
GP: Said acupuncture can take quite a while to work, to keep at it.
Chinese Acupuncturist - #21 on 9th :white_check_mark: (Sleep & +25% GABA helping.) Still seems good. For internal organs (heart, liver, kidneys & I think it was pancreas) she puts 4 needles each in a row left & right of my spine, the other just 2.
Next appointment #22 on 21st.

SELF-PHYSIO (click for details): 84'

:white_check_mark: airing 4x2’, cold shower 2x(10’), cream fc/ey/hd/ft 0x1’, teeth 1x2’, HWB 3’, breath exercises 3’, Timing, hunchback-pillow 25’, Y. Nidra 0’, massage gun 5’, neck 1+ 2’, palpate 1’, belly 3’, back 12’, = 84’
Combine: next?
:x: neck 2 1’, plantar/calf stretch 5’, acupressure 2’, workout 7’, horse stance 1’, aloe vera 1’, twist-stretch 5’, yoga/stretching 5’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps May 11th (~27): Supp costs:~289€/m (May 16th) CHANGED: 5 passiflora & 4 GABA. DAO seldom. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, EGCg, Mum, Mg Mal 45mg, Nc 1*.5g, (Nd), (extra) Ω3, Pe, Ps, (Rib), Se, Sr 31125k, Zn.
REGULAR as of May 5th (25): ALA .2g, B2 2*.1g, B12 5mg/3m, C 2*.5g, Cr 31g, Cu 1x, usually 0 DAO before meals, D3 1/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4*.6g+.4g=~2.8g, Gi 3*?, Glu:~0.8g, Hon (2%).4g=8mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, P5 27mg, Pf 1-3.35g, pine bark 1*.5g, Pq 1, Q10 (ubn) !1*.1g/d, Qc 4*.5g/d, Rs (50%) 2*.4g, Ro 2*.3g(+9mgC), Sa .1g, Sily (80%)*.5g (+83mg L-cholin) , The .2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/19:40 A1/2 “19:00” PF#1 Cr#1 0mal#1+2 1P5P (0Se) PQQ 3mlxΩ3 & Qc. Meal: DAO.
/22:25 A3 “21:00” PF#2 .6 GABA&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Fennel tea.
/1:05 A4 “23:00” PF#3 .6 GABA&.3glu#2 & Ellagic acid + 0 Rupafin
/2:45 B1 “01:00” PF#4
/7:15 B2 “07:00” +ALA+1x pine bark, (teeth) +!Ro
/7:15 B3 “07:00” (-30’) Q10#1 Qc#1 Rs#1 SAM-e
/7:15 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/10:15 C1/2 “MEAL!” 2Cr#2 .6GAB#3, (C2:) .1gB2, gink#1, Cu (or Zn) 1xHon, 0 DAO +1gly
/10:15 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
/13:45 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
1 DAO (D1) “13:00” 0psyllium (last days aswell)
/15:00 D2/3 “15:00” .5gC#2,Cr#3,!.6GA#4,gink#3,0gly#3+4, 0NAC#5 DRINK!
/17:25 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules)

Pf: 0A1+1A3+0A4+0B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. Ga: A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 0x2Gly0x2Mal: 0C4+0D3,0A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: A3: Luteolin A4: Rup! B2: ALA+2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:Cu(0Zn)&Hon C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal.
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0P5:A2) (0Sr: B1,C4,D4)

Development

’Research’ today: No.
Lessons in self-care #331 Had to take a time-out from work.
Reasons to be cheerful #334 Helped to phone with a colleague.
Things I love about myself #29 Worrying if everything’s OK is annoying, but it’s actually “good”…

2022-06-10, Friday - Energy 15 → 10%(5%) / Sleep 70%

Positive summary of symptom-%s:
Σ(+): energy 15-10%, slp 70%, Acheless 60%, painless 85%, alert 60%, GI 95%, feeling 60%, PT >1h - like a severe flu today

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 40% Suppleness (vs. stiffness): 75%
Local Pain Areas (mainly spine, 3): = 3. 15%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 15-10-5-10%)
Waking unrefreshed 3 out of 3 (Sleep quality 70%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 60%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%, sleep breaks 70%, day 70-60%
MCAS / allergic 15%
(except energy, subsumed under FM-fatigue above).

Treatments overview

Self-treatments (‘PT’) >1h/d
Chinese acupuncture 1h15h/wk

Triggers & resulting Symptoms

SLEEP (click for details): 7h30, up 4x (1h45) ✅/❌, ➔ Feeling 70-80% well, Ache 2 of 7 ❌, getting up: 70%/2-3 ❌ Long break, probably due to not cold showering cos of acupuncture. Gotta sort out whether that's really necessary! Cold showering in the morning before acupuncture didn't help. But also should have taken the 5th passiflora at 0:50, esp. since I went to bed earlier. Good break management & discipline though, no time wasting.

warm shower (after acupuncture) p0 Sleep 22:05- ear plugs
A4? 0:45 5’ 80%/2/15% p0 st1 sip fw1’ air (ear plugs)
1:25-2:40 75’ 70%/2/15% p0 st1 sip fw40’ air (ear plugs) LBU due to warm shower (acupuncture) 2:40 B1 20’ Yo.Ni. cream
3:05 6 15’ 70-80%/2/15% air p0 st0 sip fw0’
6:50 10’ 80%/2/15% p0 st1 sip fw1’ air (ear plugs) B2-4
-7:20
Sum: 1h55+7h20-(5+75+15+10=)1h45 = 9h15-1h45 = 7h30, up 4x (1h45)

ACTIVITIES (aim: 40% energy)ACHE: 70%/3 :x: work (& fw) ➔ 60%/4 :x:, breath-holding ➔ 70%/4 :x:, 2 shops short in slo-mo (walking back instead of cycling) ➔ 60%/4 :x:, rest, cycle-walk ➔ 60%/3 :x:
ACTIONSPAINS: :white_check_mark: neck :face_with_monocle:/:white_check_mark:/:x:, GI :white_check_mark: except wind 30’ after 3 small potatoes :face_with_monocle:, jaw :white_check_mark:, cold feet :x: (from Ache or from cotton instead of woolen socks?) AND… ? Most things not easy, but not that much specifically/locally, 1xp1, not able to talk much :x: (occasional laughing etc.).
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x: soy milk, bit of basmati rice, new herb seasoning combination, blueberry cow yoghurt - not always with DAO: bit of belly ache the evening before, but OK tonight, so if at all praps getting used to it or something else… Nostrils & sinuses starting up at 14:30 after 2 shops in slo-mo.
Fibro & Touch: :white_check_mark:. Bit of touch is OK, but I want to be left alone a lot, and prefer no talking, meeting etc.
Covid-danger: :white_check_mark: Not out much and almost everyone in the shops was masked.
Fog: :x:. Interesting how it’s best for me to be alone, just typing on my laptop, but outside interaction, like listening to anyone (son on phone, wife etc.) costs lots of energy or isn’t well possible. And for typing I need to see (and for music hear) but my eyes are “half”-shut all day today and since Tuesday.

Treatments

Docs:
Chinese Acupuncturist - #21 on 9th :white_check_mark: (Sleep & +25% GABA helping.) Still seems OK. Not cold showering was probably the cause of the long sleep break: Is it really necessary? Next appointment #22 on 21st. However it’s not mainly this that is masking the effect of the acupuncture, it’s most Tuesday’s allergist appt., coupled with work stress.

SELF-PHYSIO (click for details): 100'...

:white_check_mark: airing 4x2’, cold shower 0x(10’), cream fc/ey/hd/ft 1x1’, teeth 2x2’, HWB 3’, breath exercises 4’ = 20’, Timing, hunchback-pillow 15’, Y. Nidra 20’, massage gun 5’ = 60’, neck 1+ 2’, palpate 1’, belly 3’, back 12’, aloe vera 1’, breath-hold 12’ = 91’ + breath-hold 9’
Combine: next?
:x: neck 2 1’, plantar/calf stretch 5’, acupressure 2’, workout 7’, horse stance 1’, twist-stretch 5’, yoga/stretching 5’, balance roll standing 5’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps May 11th (~27): Supp costs:~289€/m (May 16th) CHANGED: 5 passiflora & 4 GABA (taken it out of the the "details" now, and put the 5th passiflora in, cos I seem to be stuck with it). DAO seldom. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, EGCg, Mum, Mg Mal 45mg, Nc 1*.5g, (Nd), (extra) Ω3, Pe, Ps, (Rib), Se, Sr 31125k, Zn.
REGULAR as of May 5th (25): ALA .2g, B2 2*.1g, B12 5mg/3m, C 2*.5g, Cr 31g, Cu 1x, usually 0 DAO before meals, D3 1/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4*.6g+.4g=~2.8g, Gi 3*?, Glu:~0.8g, Hon (2%).4g=8mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, P5 27mg, Pf 1-3.35g, pine bark 1*.5g, Pq 1, Q10 (ubn) !1*.1g/d, Qc 4*.5g/d, Rs (50%) 2*.4g, Ro 2*.3g(+9mgC), Sa .1g, Sily (80%)*.5g (+83mg L-cholin) , The .2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/20:50 A1/2 “19:00” PF#1+2 Cr#1 0mal#1+2 1P5P (0Se) PQQ 3mlxΩ3 & Qc. Meal: DAO.
/21:35 A3 “21:00” PF#3 .6 GABA&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
? A4 “23:00” PF#4 .6 GABA&.3glu#2 & Ellagic acid + 0 Rupafin
/02:40 B1 “01:00” PF#5
/07:00 B2 “07:00” +ALA+1x pine bark, (teeth) +!Ro
/07:00 B3 “07:00” (-30’) Q10#1 Qc#1 Rs#1 SAM-e
/07:00 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/09:30 C1/2 “MEAL!” 2Cr#2 .6GAB#3, (C2:) .1gB2, gink#1, Cu (or Zn) 1xHon, 0 DAO +1gly
/09:30 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
/12:20 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “13:00” 0psyllium
/17:00 (whoops!) D2/3 “15:00” .5gC#2,Cr#3,!.6GA#4,gink#3,0gly#3+4, 0NAC#5 DRINK!
/18:10 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules)

Pf: 0A1+1A3+0A4+0B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. Ga: A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 0x2Gly0x2Mal: 0C4+0D3,0A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: A3: Luteolin A4: Rup! B2: ALA+2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:Cu(0Zn)&Hon C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal.
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0P5:A2) (0Sr: B1,C4,D4)

Development

’Research’ today: No.
Lessons in self-care #332 Shops just to at least be outside a few minutes with an aim.
Reasons to be cheerful #335 I’m alive! :sunglasses:
Things I love about myself #30 Content with little.

2022-06-11, Saturday - Energy 15% / Sleep 70%

Positive summary of symptom-%s:
Σ(+): energy 15%, slp 75%, Acheless 70-80%, painless 90%, alert 85%, GI 95%, feeling 80%, PT >1h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 30%-20% Suppleness (vs. stiffness): 85%
Local Pain Areas (mainly spine, 3): = 3. 10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 15)
Waking unrefreshed 3 out of 3 (Sleep quality 70%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 85%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%, sleep breaks 70%, day 80%
MCAS / allergic 10%
(except energy, subsumed under FM-fatigue above) very slight nostril/sinus at night and in between, not really to talk of, considering I’m increasing food experiments.

Treatments overview

Self-treatments (‘PT’) >1h/d
Chinese acupuncture 1h15h/wk

Triggers & resulting Symptoms

SLEEP (click for details): 8h09, up 6x (2h33) ✅/❌, ➔ Feeling 70-80% well, Ache 2 of 7 🧐, getting up: 80%/2 ✅. Lacking self-discipline, the 2h33 weren't necessary I don't think. Due to wanting to "get some life" and get on top of the forum-work

cold shower, ah at last! p0 Sleep 22:55-
0:10 10’ 70%/2/15% p1 st1 sip fw1’ air, slightly: nostrils & stomach nauseous ear plugs A4
1:45 48’ 70%/2/15% p1 st1 sip fw43’ air slight nostrils & sore throat (even may be slightly tonsils) (ear plugs) Hmm, not really a good reason for fw, why did I do so, bad habit continuing from yesterday’s good decision??
2:48 30’ 70%/2/15% 2xp0 st1 sip fw1’ air (nostrils) (stomach nauseous) (ear plugs)
5:00 25’ 70%/2/15% p0 st1 sip fw20’ air (nostrils) (stomach nauseous) (ear plugs)
7:15 35’ 80%/2/15% p st1 sip fw30’ air, slightly: nostrils & stomach nauseous ear plugs B2-4
9:08 5’ nostrils
9:37
Sum: 1h05+9h37-(10+48+30+25+35+5=)2h33 = 10h42-2h33 = 8h09, up 6x (2h33)

ACTIVITIES (aim: 40% energy)ACHE: 70%/3, incl. some work without stress. After shop for 15’, cycling 2x8’ ➔ 80%/2, but feverishly & slightly tired, maybe a bit cortisol-ey, later a 2nd shop 20’, cycling 2x15’ again, veeery slowly :biking_man, but stayed low with every movement ➔ 80%/2 ? :white_check_mark:+:x:
ACTIONSPAINS: :white_check_mark: neck: still keeping in check :white_check_mark:, GI: wind from potatoes again, as well as the typical “sweaty cheeks” or “cheek glow” :face_with_monocle:. Found this from someone after eating cheese here, and there relevant ideas are tryptophan and tyramine. However cheese is high in tyramine, and I don’t get it from cheese. And I found a site saying potatoes don’t have much tyramine, but salycic acid / salicylates under the skin (so peel them…). However lots of foods have more salicylates in them than potatoes, why don’t I react to all those in the same way? No, on this list it confirms they may have some, but are low, compared to most other veggies. Jaw: :face_with_monocle: - yesterday evening after my wife stressed me by not understanding that I was having brain fog difficulties and to please talk less. :face_with_monocle: 3xp1-2. Headaches a bit. :face_with_monocle: Difficulty holding arms up :face_with_monocle:, standing :face_with_monocle:, sitting :face_with_monocle:.
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x: Skin burning a bit after my night cold shower, also frontal sinus. After eating stuff like quite a bit of hard cheese, cow bilberry yogurt… and taking my evening GABA an hour too late as well, tss-tss. Burning skin on my right foot after the evening fast cold shower, not sure if that was anything else than MCAS, but there wasn’t anything visible. Some slightly burning torso skin in the morning too for a shorter time.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Cardio phoned me Saturday evening at 20:30! cos she hadn’t had time before… :face_with_monocle: :smile_cat: Bloods: no problems with inflammation, clotting or thyroid, lipids she says is a bit better: trig. 191 & chol 200, lip (a) isn’t there yet. My CoV antibody titre is 1849, not high, good would be 2500, but better vaccinations will be coming out in autumn, so she’d prefer to wait till then…
Chinese Acupuncturist - #21 on 9th :white_check_mark: (Sleep & +25% GABA helping.) Still seems good. Next appointment #22 on 21st.

SELF-PHYSIO (click for details): 1h20

:white_check_mark: airing 4x2’, cold shower 1x(10’), cream fc/ey/hd/ft 2x1’, teeth 2x2’, HWB 0?x3’, breath exercises 3’, Timing, hunchback-pillow 25’, Y. Nidra 20’, massage gun 3’, neck 1+ 3’, palpate 1’, belly 3’, back 10’, aloe vera 1’, twist-stretch 4’, yoga/stretching 3’, = 100’
Combine: next?
:x: neck 2 1’, plantar/calf stretch 5’, acupressure 2’, 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 May 11th (~27): Supp costs:~289€/m (May 16th) CHANGED: 5 passiflora & 4 GABA (taken it out of the the details now). 3x0.6 Carnitin is back as of 7th June, P5P & Fev have come again. My favourite pure organic Rhodiola product isn't being produced, EGCg I've seemed to have forgotten to order, magnesium malate in the early evening and glycinate in the morning still in. Also increasing pine bark/pycnogenol up to 2 in the mornings. Praps time for selenium again, after a few months break? DAO seldom. Copper out as of June 10th. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of May 5th (25): ALA .2g, B2 2*.1g, B12 5mg/3m, C 2*.5g, Cr 31g, Cu 1x, usually 0 DAO before meals, D3 1/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4*.6g+.4g=~2.8g, Gi 3*?, Glu:~0.8g, Hon (2%).4g=8mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, P5 27mg, Pf 1-3.35g, pine bark 1*.5g, Pq 1, Q10 (ubn) !1*.1g/d, Qc 4*.5g/d, Rs (50%) 2*.4g, Ro 2*.3g(+9mgC), Sa .1g, Sily (80%)*.5g (+83mg L-cholin) , The .2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/19:25 A1/2 “19:00” PF#1+2 Cr#1 0mal#1+2 1P5P (0Se) PQQ 3mlxΩ3 & Qc. Meal: DAO.
/22:20 A3 “21:00” PF#3 .6 GABA&.4glu#1 & 1Lut (slp!) & Qc +0NAC
/ Fennel tea.
/0:10 A4 “23:00” PF#4 .6 GABA&.3glu#2 & Ellagic acid + 0 Rupafin
/1:45 B1 “01:00” PF#5
/7:20 B2 “07:00” +ALA+1x pine bark, (teeth) +!Ro
/7:20 B3 “07:00” (-30’) Q10#1 Qc#1 Rs#1 SAM-e
/7:20 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/10:45 C1/2 “MEAL!” 2Cr#2 .6GAB#3, (C2:) .1gB2, gink#1, Cu (or Zn) 1xHon, 0 DAO +1gly
/10:45 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
/?13:35 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “13:00” 0psyllium
/14:40 D2/3 “15:00” .5gC#2,Cr#3,!.6GA#4,gink#3,0gly#3+4, 0NAC#5 DRINK!
/17:10 vit.D3 + D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +0!Ro
eve:
/20:10
/21:20
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules)

Pf: 0A1+1A3+0A4+0B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. Ga: A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 0x2Gly0x2Mal: 0C4+0D3,0A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: A3: Luteolin A4: Rup! B2: ALA+2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:Cu(0Zn)&Hon C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal.
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0P5:A2) (0Sr: B1,C4,D4)

Development

Waxing a little ponderous today… by listening to … seeing clouds from Both Sides Now… in all the various versions - her as a 24 year old, as a 57 year old, and Judy Collins’ version, Emilia can’t touch any of these, but wouldn’t blame anyone for trying… (OK let’s go on to Windmills of Your Mind… and Francoise Hardy, my insider tip…)

’Research’ today: No.
Lessons in self-care #333 Kept every movement down to stop feverishness etc.
Reasons to be cheerful #336 Bought some good & nice new thick socks, the assistant asked what my illness is called, I said “like the car”…
Things I love about myself #31 (Gentle) Warrior

1 Like

2022-06-12, Sunday - Energy 15% / Sleep 70%

Positive summary of symptom-%s:
Σ(+): energy 15%, slp 70%, Acheless 75%, painless 90%, alert 85%, GI 95%, feeling 85%, PT >1h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 25% Suppleness (vs. stiffness): 80%
Local Pain Areas (mainly spine, 3): = 3. 10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 15%)
Waking unrefreshed 3 out of 3 (Sleep quality 70%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 85%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 70-80%, sleep breaks 60-80%, day 80%
MCAS / allergic 5%
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) >1h/d
Chinese acupuncture 1h15h/wk

Triggers & resulting Symptoms

SLEEP (click for details): 7h58, up 7x (1h32) 🧐, but ➔ Feeling 60-80% well (LBU), Ache 2 of 7 🧐, getting up: 75%/2 🧐. Lower back unrest LBU in the first part of the night, despite the cold shower and trying to not start sleep stints on my back too long, just a minute or two. Not directly pain, but I'm counting it as that, as it nags and disturbs sleep. Have to watch that and see if I have to add a 2nd cold shower. Adding GABA after "1:00" did NOT help pee pain OR LBU.

cold shower p0 Sleep 23:15- A4
0:05 5’ 80%/2/15% p3! st1 sip fw1’ air (ear plugs)
0:40 10’ LBU 60%/2/30% p0! st1 sip fw7’ air (ear plugs) B1
2:05 5’ LBU 60%/2/30% p2! st1 sip fw1’ (ear plugs)
3:35 30’ LBU 60%/2/30% p0! st1 sip fw1’ air (ear plugs)
4:28 25’ (LBU) 70%/2/20% p0! st1 sip fw1’ air (ear plugs)
6:20 10’ 80%/2/15% p1! st1 sip fw1’ (ear plugs)
8:10 7’ 80%/2/15% p0! st1 sip fw1’ (ear plugs) burning tongue a bit (due to the walnut yesterday?). Sip is enough first. B2-4
-8:45
Sum: 45+8h45-(5+10+5+30+25+10+7=)1h32 = 9h30-1h32 = 7h58, up 7x (1h32)

ACTIVITIES (aim: 40% energy)ACHE: 70%/3, as resting a lot, a short slow 15’ cycle ride, few short conversations, some work, and playing 15’ piano in a service, watching from home before… All ➔ 70%/3 :x:
ACTIONSPAINS: :white_check_mark: neck OK-ish :face_with_monocle:, GI :white_check_mark:, jaw :white_check_mark:, 3xp1-2, if my pee pain doesn’t improve with more GABA, then it’s just associated with the increased appt.-triggered Ache & fatigue. Everything else OK if I keep under the limits.
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? Tried half a walnut, a bit more cow yogurt (isn’t bilberry at all, it’s raspberry and something else) plus rasperry almond yogurt, and more of the new herbs. No problems except a little tongue burning in the morning, probably rather from a dry mouth. Couscous and bulgur are OK-ish as histamine etc. goes, as they are wheat.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - #21 on 9th :white_check_mark: (Sleep & +25% GABA helping.) Still seems good. However I’m just seeing that the big build up in April before the crash may have been very much caused by several good nights in a row (but may also have been an effect), again showing that acupuncture can only work if I can improve my sleep. Next appointment #22 on 21st.

SELF-PHYSIO (click for details): 77'

:white_check_mark: airing 4x2’, cold shower 1x(10’), cream fc/ey/hd/ft 1x1’, teeth 4x2’, breath exercises 4’, Timing, hunchback-pillow 15’, Y. Nidra 10’, massage gun 3’, neck 1+ 2’, palpate 1’, belly 3’, back 10’, aloe vera 2’,
Combine: next?
:x: HWB 3’, neck 2 1’, plantar/calf stretch 5’, acupressure 2’, workout 7’, horse stance 1’, twist-stretch 5’, yoga/stretching 5’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps May 11th (~27): Supp costs:~289€/m (May 16th) CHANGED: 5 passiflora & back to 5 GABA to see if I can get my pee pain down again. 3x0.6 Carnitin is back as of 7th June, P5P, Rhodiola, EGCg & Fev still aren't, magnesium malate in the early evening and glycinate in the morning still in, adding a second pine bark for energy. DAO seldom. Copper out as of June 10th. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of May 5th (25): ALA .2g, B2 2*.1g, B12 5mg/3m, C 2*.5g, Cr 31g, Cu 1x, usually 0 DAO before meals, D3 1/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4*.6g+.4g=~2.8g, Gi 3*?, Glu:~0.8g, Hon (2%).4g=8mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, P5 27mg, Pf 1-3.35g, pine bark 2*.5g, Pq 1, Q10 (ubn) !1*.1g/d, Qc 4*.5g/d, Rs (50%) 2*.4g, Ro 2*.3g(+9mgC), Sa .1g, Sily (80%)*.5g (+83mg L-cholin) , The .2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/20:10 A1/2 “19:00” PF#1+2 Cr#1 0mal#1+2 1P5P (0Se) PQQ 3mlxΩ3 & Qc. Meal: DAO.
/21:20 A3 “21:00” PF#3 .6 GABA&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/23:15 A4 “23:00” PF#4 .6 GABA&.3glu#2 & Ellagic acid + 0 Rupafin
/0:40 B1 “01:00” PF#5
/8:10 B2 “07:00” +ALA+1x pine bark, (teeth) +!Ro
/8:10 B3 “07:00” (-30’) Q10#1 Qc#1 Rs#1 SAM-e
/8:10 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/9:25 C1/2 “MEAL!” 2Cr#2 .6GAB#3, (C2:) .1gB2, gink#1, Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/9:25 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
/13:55 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
14:25 0 DAO (D1) “13:00” 0psyllium
/15:50 D2/3 “15:00” .5gC#2,Cr#3,!.6GA#4,gink#3,0gly#3+4, 0NAC#5 DRINK!
/17:50 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
(the Rs at 15:50 by mistake)
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

’Research’ today:
Magnolia/honokiol: (Bottom line: evenings, not mornings!)
I’ve studied the package and my notes again. My product from PipingRock sticks out like a sore thumb from the pure rest, altho the best I could find, because it’s a gelatin capsule instead of HPMC and also contains rice powder, vegetable magnesium stearate and silica. However it is cheap at the moment if I get it directly from the company (a quarter of what I originally paid on eBay), and they regularly have good offers (like today), which has made me want to increase to the full dose on the package (2x400mg), instead of Hoffman’s recommendation 2x200 to 250 mg twice daily = 1x400mg. At the moment that would make it 6€/m (correction: 3€) instead of 3 (1,50€). Now looking at my notes I’ve read up that aside from inflammation and being antioxidant it’s sposed to be good for pain (my fibro), but especially for sleep/relaxation/blood pressure. That means it’s been wrong to take it in the mornings sigh and I’ll now be taking 2 in the evenings. As it contains 2% honokiol, the 400mg contains 8mg of it, so doubling that will be 16mg. I’m wondering if it’s possible to get honokiol more concentrated, but it was hard to find products at all last time round.
A 2018 review by Sarrica et al. in Planta Med. said it’s considered as safe. A 2017 review by Poivre et al. summarizes “mechanisms underlying this have not been elucidated and only a very few clinical trials have been published. In vitro and in vivo toxicity studies have also been published and indicate some intriguing features.” The second from last paragraph of the full article describes how “Chinese herb nephropathy” was caused in Belgium 1993 by a substitution or contamination with the herb Aristolochia (which can also causes cancer), and praps however magnolia might cause a “high potentiation of aristolochic acid (AA) genotoxicity”, which still needs to be studied more closely. That said this does not worry me - …it happens. Just something making me thing it better not to go above 16mg and watch my sources.
Also may be good for GI relaxation that review says.

Dosage instructions are hard to find, MBE can be dosed up to double the amount I’ve named.
Side effects can be lethargy and GI problems Magnolia Bark Extract: Benefits, Side Effects & Dosage
“Interestingly, small doses of magnolia extract alone may promote better sleep, but large doses can cause drowsiness (x).
Too much magnolia extract can cause an upset stomach and diarrhea, especially in those who already suffer from digestive problems. Avoid taking magnolia extract with blood thinning medication. The combination can lead to hemorrhaging or internal bleeding in severe cases. According to a study, the supplement may also cause heartburn, headache, sexual problems or thyroid problems. As always, consult a doctor before taking magnolia extract (x).”

I was interested what vegetable magnesium stearate means: “Vegetable magnesium stearate is mostly made from palm oil and is a standard for tablets. However, it can also be derived from purified cottonseed oil.” Using Vegetable Magnesium Stearate in Supplement Manufacturing (States pros and cons, this is however a company that feels justified in using it.)
Decided to get a cheap batch now. Working the price out after buying, incl. shipping, I come up with 3€ for 2x400mg (2x8mg) per day. Interesting to see what the use-by date is… O.o
If anyone can point me to a better reliable source I’d be pleased to have a look…

Lessons in self-care #334 Decided to just go to the 20’ of a service where I can partake with playing.
Reasons to be cheerful #337 Wife: If you need to go to the bathroom please, and I mean quickly. Me: :rofl:
Things I love about myself #32 Try to keep my sense of humour

2022-06-13, Monday - Energy 15% / Sleep 70% (but finally 9h)

Getting longer sleep at last I think helped fundamentally.

Story of my life…: Running on Ice (Billy Joel song - lyric video):

Maybe I can still do more to read about MCAS e.g. on mastattack and mastcells360, and find more ideas for this debilitating fatigue. I’d got the feeling I’d read heard it all before, but I can’t afford to oversee one single stone.

As often I need 10h/d for each of the areas I want to get done: esp. flat & work at the moment. But maybe sleeping longer after again a complicated night will give me the mental power to prioritize better today. So I think I’ll turn my 9:00 alarm off, or at least reduce it, altho it’s very quiet.

Positive summary of symptom-%s:
Σ(+): energy 15%, slp 70%, Acheless 70-65%, painless 90-85%, alert 75%, GI 95%, feeling 80%, PT >1h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 30-35% Suppleness (vs. stiffness): 80%
Local Pain Areas (mainly spine, 3): = 3. 10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 15%)
Waking unrefreshed 3 out of 3 (Sleep quality 70%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 75%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%, sleep breaks 70%, day 80%
MCAS / allergic 15%
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) >1h/d
Chinese acupuncture 0h this week, see how that goes

Triggers & resulting Symptoms

SLEEP (click for details): 9h08, up 6x (2h50) ✅/❌, ➔ Feeling 70% well, Ache 2 of 7 🧐, getting up: 70%/3 ❌. PRETTY SURE THE LOWER BACK UNREST IS FROM SITTING ON MY SOFA AT NIGHT... thinking it'll only be short and then it's longer. So: Always twist-stretch-sit on the floor. And use this as a red warning alert to urge myself not to write much at night. But sometimes it's right to do so, if I really can't sleep anyway. Best for both to put the laptop on my bar table while it's dark, and then in my dark bedroom when it starts lightening up (e.g. now, 4:25).

cold shower p0 Sleep p2! 22:25-
23:50 20’ 70%/2/15% p2! st1 sip fw18’ air (ear plugs) A4
2:35 15’ 70%/2/15% p0! st1 sip fw1’ air feeling cold & bit of sore throat → HWB, pee dream → pressure due to “long” sleep stint… stomach nauseous (ear plugs out now) B1
4:20 35’+25’ 70%/2/15% p0 st1 sip fw1’ air nostrils stomach nauseous sore throat ear plugs - now over-heated from the HWB - and still sore throat. +6 4:58-5:25
6:05 70’ 70%/2/15% p0 st1 sip fw45’ cream gel nostrils sinuses stomach nauseous sore throat (ear plugs)
9:00 5’ 70%/2/15%
-10:23
Sum 1: 1h35+10h23-(20+15+35+25+70+5=)2h50 = 11h58-2h50 = 9h08, up 6x (2h50)

ACTIVITIES (aim: 40% energy)ACHE: work & rest: ➔ 70%/3 :x:, meetings/social :speaking_head: outside for 25’, 2x5’ cycle there and back ➔ 50%/4 :x:, better after rest ➔ 70%/2(?) :x:, a shop 10’ and 2 art galleries from outside 5’ each, 2x5’ cycle there and back ➔ 70%/3 :x:
?:white_check_mark::x::face_with_monocle:
ACTIONSPAINS: :white_check_mark: neck :face_with_monocle:/:white_check_mark: GI :white_check_mark: jaw :face_with_monocle:, stand / sit / walk / cycle :x: 2xp1-2 :face_with_monocle: talk, mask.
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? 12:20 Burning itchy skin caused by a stressful mail answering last week’s uncomprehending colleague. 13:25 Now more face than torso. Slight nausea from movement. OK later. Feverish so I can’t quite sense how much I’m overdoing it. :face_with_monocle:
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - #21 on 9th :white_check_mark: (Sleep & +25% GABA helping.) Still seems good enough. Stabilizing the overload of last week. Now working further on more sleep. Next appointment #22 on 21st.

SELF-PHYSIO (click for details): 96'. I think I need to try more self-acupressure for energy. Tried one yesterday, and wouldn't say it harmed at all...

:white_check_mark: airing 5x2’, cold shower 1x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 3’, breath exercises 3’, Timing, hunchback-pillow 10’, Y. Nidra 20’, massage gun 2’, neck 1+ 2’, acupressure 4’, palpate 1’, belly 3’, back 12’, twist-stretch 5’, yoga/stretching 5’, 96’
Combine: next?
:x: neck 2 1’, plantar/calf stretch 5’, workout 7’, horse stance 1’, aloe vera 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.
Pain, Stress, Energy: 3 Common Acupressure Points Everyone Should Know (Pain, Stress, Energy) - YouTube 3’

Supps June 12th (28 supps): Supp costs:~289€/m (May 16th) CHANGED: 5 passiflora & back to a 5th GABA for pee pain - tomorrow better really at 19:00. 3x0.6 Carnitin is back as of 7th June, P5P & Fev as of 11th, Rhodiola & EGCg still aren't, magnesium malate in the early evening and glycinate in the morning still in, adding a second pine bark for energy June 11th and magnolia/honokiol increased to 2 in the evenings for sleep as of June 12th. DAO seldom. Copper out as of June 10th. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/20:00 A1/2 “19:00” PF#1+2 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
/21:25 A3 “21:00” PF#3 .6 GABA#1&.4glu#1 & 1Lut (slp!) & Qc +0NAC
/23:50 A4 “23:00” PF#4 .6 GABA#2&.3glu#2 & Ellagic acid + 0 Rupafin
/02:35 B1 “01:00” PF#5 + GABA#3
/07:15 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/07:15 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/07:15 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/10:40 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/10:40 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
/13:15 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “13:00” 0psyllium
/16:25 D2/3 “15:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
/19:20 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
/19:20 eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

’Research’ today:

Lessons in self-care #335 Watching myself, taking care all day with rest and not working much, but not quite doing what I actually planned to… but that’s OK.
Reasons to be cheerful #338 At last managed to meet friends 15’ and family 10’ in one go.
Things I love about myself #33 Loving.

1 Like

2022-06-14, Tuesday - Energy “13-17%”/ Sleep 95%!

  • GABA at 19:(40) for the first time, went brilliantly for sleep, which is my focus now.
  • I think energy 17% is overstated, as I’m not managing to play :ping_pong: , which would make it seem more like 10%? or should I try?
  • Annoying annoyed-colleague mails in the evening, reading & answering the first lead to a second which I’m now not even reading. Maybe need a therapy session for all this. (OK, of course I did read it, but a few hours later it’s pretty out of my head - I hope.)

Positive summary of symptom-%s:
Σ(+): energy 13-17%, slp 95%!, Acheless 80%, painless 90%, alert 85%, GI 95%, feeling 85%, PT >2h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 20% Suppleness (vs. stiffness): 85%
Local Pain Areas (mainly spine, 3): = 3. 10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy “13-17%”)
Waking unrefreshed 3 out of 3 (Sleep quality 95%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 85%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%, sleep breaks 80-70%, day 85%
MCAS / allergic 5%
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) >2h/d
Chinese acupuncture 0h this week, see how that goes

Triggers & resulting Symptoms

SLEEP (click for details): 9h13, up 3x (38') 95% ✅, but ➔ Feeling 80-70% well, Ache 2 of 7 🧐, getting up: 80%/2 ✅. Paid off to not look into the colleague's last mail (yet), take my laptop into bed, to distract using forum work, and then 10-20' Yoga Nidra after every sleep break to continue distraction.

cold shower p0 Sleep 22:50- Yo.Ni.
1:05 10’ 80%/2/10% p0 st1 sip fw5’ air (ear plugs) A4 Yo.Ni.
4:44-5:06 22’ 75%/2/15% p0 st1 sip fw1’ (nostrils, stomach nauseous) sore throat: calendula (ear plugs) 6. Yo Ni.
7:32 6’ 70%/2/15% p0 st1 sip fw1’ air (sore throat) (ear plugs) Yo.Ni.
-8:41
Sum: 1h10+8h41-(10+22+6=)38’ = 9h51-38 = 9h13, up 3x (38’) 95% =

ACTIVITIES (aim: 40% energy)ACHE: 80%/2, only out for a short cycle 2x2x5’ to 2 shops (3’ and 20’). Suddenly very tired again at 18:00.
Mainly fibro/MCAS-work, but also a little work ➔ 80-85%/2 :white_check_mark:/:face_with_monocle:*
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark: GI :white_check_mark: jaw :white_check_mark: 1xp1-2… (but better) :white_check_mark:/:face_with_monocle:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? Hoffman recommends full magnesium, so I’ll be adding it again. Watched two videos, read loads of stuff, but hardly anything new except bladder pain syndrome as a label, being connected to MCAS, see ‘research’ below.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - #21 on 9th :white_check_mark: (Sleep & +25% GABA helping.) Still seems good. Next appointment #22 on 21st. Now I’m getting sleep improved (mainly thru adjusting supps) I feel energy will be increasing. Today it’s a week ago that I had the strenuous allergist appointment and I’ve definitely not even half recovered… And that’s not necessarily fault of the acupuncture, altho I wonder whether after such a strain I should take a break with the acupuncture. So I should place my dental appointment 2 days after acupuncture.

SELF-PHYSIO (click for details): 2h02

:white_check_mark: airing 4x2’, cold shower 1x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0’, breath exercises 3’, Timing, hunchback-pillow 15’, Y. Nidra 4x20’, 42+1h20 = 2h02
Combine: next?
:x: massage gun 5’, neck 1+ 2’, neck 2 1’, plantar/calf stretch 5’, acupressure 2’, palpate 1’, belly 3’, back 12’, workout 7’, horse stance 1’, aloe vera 1’, twist-stretch 5’, yoga/stretching 5’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps June 12th (28 supps): Supp costs:~289€/m (May 16th) CHANGED: 5 passiflora & back to 5 GABA, changing the time of the 5th from 1:00 to 19:00 today may have helped so much that I could leave out the 5th passiflora.... 3x2x0.6 Carnitin is back as of 7th June, P5P & Fev as of 11th, Rhodiola & EGCg still aren't, magnesium malate in the early evening and glycinate in the morning still in, adding a second pine bark for energy June 11th and magnolia/honokiol increased to 2 in the evenings for sleep as of June 12th. DAO seldom. Copper out as of June 10th. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/19:45 A1/2 “19:00” PF#1+2 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
/21:20 A3 “21:00” PF#3 .6 GABA#1&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/1:10 A4 “23:00” PF#4 .6 GABA#2&.3glu#2 & Ellagic acid + 0 Rupafin
0 B1 “01:00” PF#5 + GABA#3
/7:35 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/7:35 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/7:35 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/9:25? C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/9:25? C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
/12:25 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “13:00” 0psyllium
/15:25 D2/3 “15:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
/18:15 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
/19:40 “19:00”

“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

’Research’ today: 2022 review: Amitriptyline compared with pregabalin, duloxetine and milnacipran. 2012-2019: Gabapentin NO evidence! - #2 by JayCS
Bladder Pain Syndrome / Painful Bladder Syndrome (of which Interstitial Cystitis, IC, is an inflammatory subgroup, which I definitely haven’t got)
What is Painful Bladder Syndrome?
A person with PBS may have to go more often both day and night. … The pain may be constant or come and go, and may change in severity…. Many people with PBS know that certain foods or drinks make their symptoms worse. … Changing what you drink. Some people feel better by drinking more water to dilute the urine. … Avoiding going to the bathroom every time you feel an urge. Try to wait for at least one to two hours between bathroom trips. … Physical therapy (PT) can also help most people with PBS.
Interstitial Cystitis (IC) - Painful Bladder Syndrome (PBS) - Hypersensitive Bladder Painful bladder syndrome (PBS) is a long term, painful condition of the bladder the exact cause of which is unknown, although there are many theories as to its cause. … Interstitial cystitis (IC) is a subtype of painful bladder syndrome … The American Urological Association Guidelines define IC/ PBS as an unpleasant sensation (pain, pressure or discomfort) perceived to be related to the bladder, associated with lower urinary tract symptoms (such as frequency and urgency) present for at least 6 weeks in the absence of infection or other identifiable causes. IC/ PBS can be associated with irritable bowel syndrome, fibromyalgia, chronic fatigue syndrome and other pain syndromes. 90% of affected patients are women. Alcohol, caffeine, spicy foods, citrus drinks and smoking can all potentially worsen symptoms of IC/ PBS.
(A German page distinguishing between PBS and OAB (overactive bladder), essentially I think the pain is the difference… Unterscheidung des Blasenschmerzsyndroms von der überaktiven Reizblase - Urologie & Andrologie - Universimed - Medizin im Fokus)

Lessons in self-care #336 Mailed my psychologist for a session re. my colleague.
Reasons to be cheerful #339 Great to have managed 2 good nights, despite all challenges.
Things I love about myself #34 Love art.

2022-06-15, Wednesday - Energy 10%! / Sleep 70%

**Bit “ill” with cold, burning skin & “flu”…
Don’t know what’s gone wrong yet. Yesterday I thought I was improving a bit. Suddenly at 4-5am it felt so much like a cold/flu coming up that I did a CoV-test, negative, but I’ll continue testing. Or was it food? A little more baked beans, 150g, than last time? **

Positive summary of symptom-%s:
Σ(+): energy 10%, slp 70%, Acheless 60%, painless 90%, alert 75%, GI 95%, feeling 60%, PT >1h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 40%. Suppleness (vs. stiffness): 80%
Local Pain Areas (mainly spine, 3): = 3. 10%

(Non-pain) Symptom severity (SSS) 3+3+2+1+1+0 = 10 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 10%)
Waking unrefreshed 3 out of 3 (Sleep quality 70%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 75%)
Headaches & Depression: “1+0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80-70%, sleep breaks 75-40%, day 70-60%
MCAS / allergic 40%(?)
(except energy, subsumed under FM-fatigue above)
"Feverish": 36,6°C (usually I have 1° less!)

Treatments overview

Self-treatments (‘PT’) >1h/d
Chinese acupuncture 0h this week, see how that goes

Triggers & resulting Symptoms

SLEEP (click for details): 8h08, up 6x (2h) ✅/🧐/❌, but ➔ Feeling 75-40% well, Ache 2-5 of 7 ❌, getting up: 70%/3 ❌. Ive been making the mistake of writing st1 in every sleep break to denote stiffness of 10%, which is silly, actually the stiffness is fairly high. Not as high however as after sitting in a certain posture in the daytime. So perhaps 50%, 5. What I was meaning was that it usually goes away fairly quickly, inside of a minute, which is also quicker than in the daytime. Dearie me, not easy.

cold shower p0 Sleep 23:10- no ear plugs till 4
0:38 6’ 75%/2/10% p2-3! st5 sip fw2’ cream sore throat A4
2:17 6’ 75%/2/10% p0! st5 sip fw2’ air (sore throat) B1
4:13 11’ 40%/5/20% p0 st5 sip fw1’ slightly, but enough to feel unwell: stomach nauseous, frontal sinus & sore throat, now ear plugs. 4:40 Trying Yo.Ni otherwise a shower.
5:02 18’ 40%/4/20% p0 st5->3 sip fw2’ Yo.Ni not helping, feeling pretty unwell, miserable, as if a cold is coming up on top of everything, trying a warm shower now. And HWB and 5:20 CoV-test: negative. (Can’t have got it from anyone except my wife, but she has quite a few contacts.) 5:29 headache developing. Ate bit of muesli to alleviate my nauseous stomach.
5:47 1h13 40%-50%/4->3/20->30% p0 st5 sip fw1h air cream gel nostrils sinuses stomach nauseous headache ear plugs. Feeling better at the end, but bigger headache.
8:50 7’ 60%/2/15% p0 st2 sip fw2’ stomach nauseous → almond milk with pills B2-4 (ear plugs), headache better now, but nostrils. Headache upon getting up.
-9:18
Sum: 50+9h18-(6+5+11+18+73+7=)2h = 10h08-2h = 8h08, up 6x (2h)

ACTIVITIES (aim: 40% energy)ACHE: ?70%/3
Did almost nothing except fibro-work and some work, incl. 2-3 short phone calls ➔ 60-70%/3-2 :x:
ACTIONSPAINS: :white_check_mark: except: neck :face_with_monocle: GI :white_check_mark: jaw :white_check_mark:, 1xp1-2 at 14:00, 3 hours after the last dose… hm… 0p at 17:00. Lying on my side in the grass hurt my thigh, so either it’s now worse at the moment or I’ve just adapted my bed with my lambskin, so I don’t feel it :face_with_monocle:. Didn’t do much to see what other pains I might’ve had… :face_with_monocle:.
My wife was planning me to go dog-sitting for two days at a friend’s house, but she’ll have to go alone, pity, especially for her. :frowning_face:

MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? Drat, symptoms, and they’re not just cold, my skin’s burning too, so it’s MCAS and I’m guessing food triggered, there wasn’t anything else, which means baked beans 150mg without DAO before was overdoing it.
Fibro & Touch: :white_check_mark: Soft touch very pleasant
Covid-danger: :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - Next: #22 on 21st. (Sleep & +25% GABA helping.) Still seems OK. Well, today I’m fearing I may have to postpone next week.

SELF-PHYSIO (click for details): 99'

:white_check_mark: airing 7x2’, cold shower at 22:00 1x(10’), plus a warm one at 5:00 10’, cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 3’, breath exercises 5’, Timing, hunchback-pillow 15’, Y. Nidra 20’, palpate 1’, belly 3’, back 12’,
Combine: next?
:x:massage gun 5’, neck 1+ 2’, neck 2 1’, plantar/calf stretch 5’, acupressure 2’, workout 7’, horse stance 1’, aloe vera 1’, twist-stretch 5’, yoga/stretching 5’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps June 12th (28 supps): Supp costs:~289€/m (May 16th) CHANGED: 5 passiflora & back to 5 GABA, changing the time of the 5th from 1:00 to 19:00 on June 14th may have helped so much that I could leave out the 5th passiflora.... 3x2x0.6 Carnitin is back as of 7th June, P5P & Fev as of 11th, Rhodiola & EGCg still aren't, magnesium malate in the early evening and glycinate in the morning still in, try doubling that as of June 15th, adding a second pine bark for energy June 11th and magnolia/honokiol increased to 2 in the evenings for sleep as of June 12th. DAO seldom. Copper out as of June 10th. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/19:40 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
/21:30 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/0:40 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/2:20 B1 “01:00” PF#5
/8:55 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/8:55 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/8:55 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/10:50 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/10:50 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
/?13:00 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “13:00” 0psyllium
/?15:40 D2/3 “15:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
/18:00 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

’Research’ today: No, just editing yesterday’s med-post.
Lessons in self-care #337 Trying not to move even slower & less today, but stretches where possible.
Reasons to be cheerful #340 I felt so rotten, but suddenly saw the splendour and majesty of the tree close to me in our garden! Need to go out there more often.
Things I love about myself #35 Don’t need many belongings, just a few musical instruments.

2022-06-16, Thursday - Energy 10% / Sleep 65%

Rough night, esp. from an MCAS-histaminey flare (burney itchey torso & arm skin, hot flash) but the cortisol from sleeping much too little is making me feel quite OK - gotta keep it toned down and go to bed earlier tonight.
Positive summary of symptom-%s:
Σ(+): energy 10%, slp 65%, Acheless 75-80%, painless 90%, alert 85%, GI 95%, feeling 85%, PT >2h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 25-20% Suppleness (vs. stiffness): 80%
Local Pain Areas (mainly spine, 3): = 3. 10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 10%)
Waking unrefreshed 3 out of 3 (Sleep quality 65%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 85%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 70-80%, sleep breaks 80-70%, day 85%
MCAS / allergic 20-10%
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) >2h/d
Chinese acupuncture 0h this week, see how that goes

Triggers & resulting Symptoms

SLEEP (click for details): 6h13, up 5x (2h08) ❌, ➔ Feeling 80-70% well, Ache 2-3 of 7 🧐, getting up: 75%/2 🧐. Skin burning and prickling After my long sleep break, my body had cooled and calmed down and I felt very comfortable snuggling in, whether sleep or no. However my 'muscles' (al over?) vibrating, praps a little *too cold? Eye mask: The pressure causes slight pain in my left eyebrow, which to me confirms the old alternative health practitioner diagnosis of trigeminus rather than the neurologist suspicion of cluster headache. Feeling the exact spot it's not where I once got a gash from a fist, to the left (lateral), but in a small recess/dent more to the right (central)

cold shower p0 6 Sleep A4 at 00:55-
2:20 5’ 80%/2(15% p0 st3 sip fw12’ B1.
4:05 6’ 70%/2/?05% p0 st3 sip fw1’ air ear plugs
5:30 5’ 70%/3/15% p0 st3 sip fw1’ air cream (ear plugs) itchy burning skin on arms, esp. right. Work thoughts, good ideas. 5:55 Overheating too → bedclothes off & Yo.Ni. 10’
6:05 1h30 80%/2/10% p0 st1 sip fw1’ Mind tired, body awake, mind awake & tired, so sleep break: work. 7:35 Yo.Ni. 30’ B2-4
8:48 22’ 80%/2/10% p0 st1 sip fw15’ 9:10 Yo.Ni. 10’
-9:20
Sum: 9:20-55-(5+6+5+90+22=)2h08 = 8h25-2h08 = 6h13, up 5x (2h08)

ACTIVITIES (aim: 40% energy)ACHE: 85%/3-2, lots of rest, mainly working like mad, but keep the histaminey symptoms down fairly well all the same, one short 20’ casual meetings/social for work :speaking_head: with mask :mask:, work ➔ 85%/2 :white_check_mark:/:face_with_monocle: (work distracting from slight skin and sinuses burn)
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark: GI :white_check_mark: (or rather a bit of ISBC! :face_with_monocle:), jaw :white_check_mark:, 0xp1-2 :white_check_mark:. Did everything so carefully that I’ve no idea if anything’t’d’ve hurt…
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? 6:00 itchy burning skin on arms, esp. right. 9:20 again, a bit different, after I’d just snuggled in to try a last sleep stint. Also itchy burning and a bit of sinuses, but I did wanna know: still a bit of baked beans again, is it really them? Can’t imagine what else.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - #21 on 9th :white_check_mark: (Sleep & +25% GABA helping.) Still seems good. Next appointment #22 on 21st.

SELF-PHYSIO (click for details): 2h06

:white_check_mark: airing 4x2’, cold shower 1x(10’), teeth 2x2’, breath exercises 3’, Timing, hunchback-pillow 15’, Y. Nidra 50’, 1h30 palpate 1’, belly 3’, back 12’, yoga/stretching 20’ (or yesterday),
Combine: next?
:x: cream fc/ey/hd/ft x1’, HWB 3’, massage gun 5’, neck 1+ 2’, neck 2 1’, plantar/calf stretch 5’, acupressure 2’, workout 7’, horse stance 1’, aloe vera 1’, twist-stretch 5’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps June 12th (28 supps): Supp costs:~289€/m (May 16th) CHANGED: 5 passiflora & back to 5 GABA, changing the time of the 5th from 1:00 to 19:00 on June 14th may have helped so much that I could leave out the 5th passiflora.... 3x2x0.6 Carnitin is back as of 7th June, P5P & Fev as of 11th, Rhodiola & EGCg still aren't, magnesium malate in the early evening and glycinate in the morning still in, try doubling that as of June 15th, adding a second pine bark for energy June 11th and magnolia/honokiol increased to 2 in the evenings for sleep as of June 12th. DAO seldom. Copper out as of June 10th. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/19:55 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
/21:10 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
0:55 Chamomile tea.
0:55 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
2:20 B1 “01:00” PF#5
7:55 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
7:55 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
7:55 B4 “07:00” 0xEGCg + Fev/MSM + Sily
9:50 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
9:50 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
12:00 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “13:00” 0psyllium
15:40 D2/3 “15:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
15:40-16:40 Meal
18:40 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

’Research’ today: Yesterday: In an MCAS-video on HU a doc said a gluten-free plant-based diet lacks methionine. But I’ve found that’s no problem for me, because firstly I’m not completely gluten-free, secondly I do sometimes use cow, goat and sheep products, and thirdly I have quite a amount of foods high in methionine.

Amount of Methionine in Seeds, sunflower seed kernels, dry roasted, without salt.

Lessons in self-care #338 Sloooow! Tranquilla Treadtrue - literal translation of the German name of a tortoise by Michael Ende, author of the Neverending Story and Momo. She manages to get to an anniversary exactly one year later… so just in time… :crazy_face:
Reasons to be cheerful #341 Managing to enjoy today, working without pressure, keeping to the sweet spots.
Things I love about myself #36 I like trying to get and keep happy, altho my life never looked as if that’d be particularly possible!

2022-06-17, Friday - Energy 10% / Sleep 70%

Positive summary of symptom-%s:
Σ(+): energy 10%, slp 70%, Acheless 70-80%, painless 90%, alert 80%, GI 90%, feeling 75%, PT >2h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 30-20% Suppleness (vs. stiffness): 80%
Local Pain Areas (mainly spine, 3): = 3. 10%

(Non-pain) Symptom severity (SSS) 3+3+2+1+1+0 = 9+1=10 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 10%)
Waking unrefreshed 3 out of 3 (Sleep quality 70%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 80%)
Headaches 1 & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%, sleep breaks 70%, day 75%
MCAS / allergic 35%
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) >2h/d
Chinese acupuncture 0h this week, see how that goes

Triggers & resulting Symptoms

SLEEP (click for details): 7h14, up 5x (45')+15' = 7h29, quite a bit of Yo.Ni. ❌ ➔ Feeling 70% well, Ache 3-2 of 7 ❌, getting up: 70%/3 ❌. Some deep sleep at least.. Main problem probably just going to bed too late - despite short sleep yesterday - and then the morning light waking me up. I have to improve the sides of the blackout blinds. Also very optimistic to go to bed after midnight but not take my 5th passiflora. (Reasons for going to bed late: a brilliant supp sale offer and something for work.

cold shower p0 Sleep 0:25-
1:30 5’ 70%/3/15% p2!! st1 sip fw1’
3:00 5’ 70%/3/15% p0 st1 sip fw1 air cream So tired!
5:50 5’ 70%/2/15% p0 st1 sip fw1’ air cream nostrils ear plugs
6:23 2’ 70%/2/15% too awake, a work problem coming up again nostrils & sinuses & slight nausea (ear plugs) so Yo Ni. 25’ + gel für dry
6:48-7:16 28’ 6 p0 st1 Yo.Ni. 30’
-8:24 22’ 46-1 = +15’ Yo.Ni. (25+30+15=)
Sum: 8h24-25-(5+5+5+2+28=)45’ = 7h14, up 5x (45’)+15’=7h29

ACTIVITIES (aim: 40% energy)ACHE: 75%/3-2, short very slow cycle :biking_man: 2x8’, praps a 2nd time. meetings/social :speaking_head:, mask :mask:, kids :child:, work ➔ 70%/2 :x:, resting ➔ 75%/2 :face_with_monocle:
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark: GI :white_check_mark: jaw :white_check_mark: 1xp1-2 :face_with_monocle:. Slight headache and thirsty almost all the time. :x:. Arms & hands hurt while cycling. A sore in my mouth, so calendula essence before that comes to the rest. (Is that histamine too?)
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? 21:15 Tongue burning from cashews, a bit like … what was it? Headache all evening btw. At night nostrils & sinuses (like a noseful of water) & slight nausea, headache more to the morning and getting up. Airing fully is helping a bit. Back exercises and Wim Hof breath-holding? Too much concentrated work, but back exercises did help. Now at 15:40 after taking some tiny risks, but DAO before, I’m feeling strangely tingly again, at 15:40 esp. underarms, but also a bit in legs & torso, becoming itchy/burny, now 15:43 legs. So what were the risks? Some nuts, but I don’t think half a walnut. The small rest! (risky!) of baked beans. And lastly a tiny bit of some hard old cheese, which is a very clear risk. Also suddenly getting tired in my face, which might just be having eaten, but the weakness in my limbs fits to the burnig. 15:50 Hands and complete arms now burning. Comes and goes. 17:20 Still. 21:25 Still. Evening meal (20:00 is too late, c’mon man!): hazelnuts & a little organic 85% cocoa chocolate.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Psychologist on Tuesday before acupuncture: I can talk about the colleague and generally whether I’m working too much.
Allergist on June 7th: I’ve again remembered that a nice allergist in the 1990s, who’d said it’s a form of neurodermatitis in my gut and a pre-form on my skin outside said, I’d had a high allergy-titre of “25” I seem to remember, but no specific allergy, and that research doesn’t yet know what to call this. However if the units were kU/l then it seems normal, as “most healthy adults will be in the range of 2-150 kU/L”. (Probably said this a few times on this blog, but no matter.)
Chinese Acupuncturist - #21 on 9th :face_with_monocle: (Sleep & +25% GABA helping.) Next appointment #22 on 21st. I’ve been a bit optimistic recently and am now changing to :face_with_monocle:, because whilst it seemed to slightly help, everything is haywire since Tuesday 10 days ago.

SELF-PHYSIO (click for details): 2h23

:white_check_mark: airing 7x2’, cold shower 1x(10’), cream fc/ey/hd/ft 2x1’, teeth 5x2’, HWB 0’, breath exercises 4’, Timing, hunchback-pillow 15’, Y. Nidra 70’, 113’/1h53 neck 1+ 3’, 2h08 belly 3’, back 12’,
Combine: next? Try breath-hold 12’ for the headache.
:x: massage gun 5’, neck 2 1’, plantar/calf stretch 5’, acupressure 2’, palpate 1’, workout 7’, horse stance 1’, aloe vera 1’, twist-stretch 5’, yoga/stretching 5’, balance roll standing 5’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps June 16th (28 supps): Supp costs:~325€/m (Jun 16th) CHANGED: 5 (sometimes 4) passiflora & 5 GABA, first at 19:00, all ones that were out are back except P5P (Fev as of 12th?, EGCg 15th, Rhodiola still isn't, double both magnesiums, forgot to add a 2nd pine bark for energy the last few days, magnolia/honokiol 2 in the evenings for sleep (12th). DAO seldom, but need to be more careful. No more copper. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/20:00 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
/22:50 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/0:10 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
0 - wrongly B1 “01:00” PF#5
/8:35 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/8:35 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/8:35 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/9:15 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/9:15 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal 9:15-30
/12:30 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “13:00” 0psyllium
/14:55 D2/3 “15:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal: 15:00-15:40 (cheese last…)
/?17:40 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

’Research’ today: No.
Lessons in self-care #339 I NOW HAVE TO GEAR EVERYTHING TOWARDS A PERFECT NIGHT & DAY ROUTINE
(Richard Hagmeyer may rip people off, but his recommendations are definitely not all wrong… In this case: Bed by 22:00. And watch the circadian rhythm for cortisol etc. So now I’ll really really really try. Hope it works.)
Reasons to be cheerful #342 New perspective. Helped cos I’m alone for a few days, so clearer head.
Things I love about myself #37 I can turn manure to gold. :poop: :coin: :person_in_lotus_position:

2022-06-18, Saturday - Energy 10% / Sleep 75%

EARLIER EARLIER EARLIER EARLIER EARLIER EARLIER - REPEAT: E…

Positive summary of symptom-%s:
Σ(+): energy 10%, slp 75%, Acheless 80%, painless 90%, alert 85%, GI 95%, feeling 85%, PT >2h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 20% Suppleness (vs. stiffness): 80%
Local Pain Areas (mainly spine, 3): = 3. 10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 20%?)
Waking unrefreshed 3 out of 3 (Sleep quality 75%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 80%?)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 85%, sleep breaks 70(80)%, day 85%
MCAS / allergic 5%
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) >2h/d
Chinese acupuncture 0h this week, see how that goes

Triggers & resulting Symptoms

SLEEP (click for details): 8h42, up 9x (1h50), pretty deep all the same. Yo.Ni 40'. ✅, ➔ Feeling 70(80)% well, Ache 2 of 7 🧐, getting up: 80%/2 ✅/🧐. 22:00 Wasn't sure about cold-showering before sleep, but it doesn't wake me up at all, just resets and cools me down. But it cost me 10', then I finished this blog, and went thru some open tabs, which was senselessly silly. STOP. G'Night! And careful where I sit in/on my bed.

cold shower p0 Sleep 22:10- :trophy:
0:04 7’ :trophy: 70%/2/15% p0 st1 sip fw1’ air A4
0:59 12’ :trophy: 70%/2/15% p0 st1 sip fw4’ :trophy: air Dreaming about Hagmeyer etc… LBU air cream B1. Not sure what to do about the LBU - cold shower again? But to prevent it: careful not to sit too soft! (especially not on blankets, better directly on mattress)
1:25 5’ 70%/2/15% p0 st1 sip fw2’ :trophy: cold wash my lower back for LBU. And face to make sure it’s not “in my head”, i.e. CNS/CSS.:trophy:
2:34 10’ 70%/2/15% p1(!) st1 sip fw2’ Cold wash helped, still deep sleep, but now nostrils (exercises 3’ & acupuressure 2’), stomach (almond milk) & sore throat (calendula 1’), no ear plugs. Nauseous headache added itself.
3:45 9’ 70%/2/15% p0 st1 sip fw7’ :trophy: Now definitely overheated, hot flash. feverish, so pyjamas off & airing once again. Beautiful blackbird song, but isn’t disturbing sleep. Seems deep, despite break frequency. If pyjamas off doesn’t help, maybe cold shower next. Stiffness does seem to be OK, altho I didn’t check if “st1” is right every time.
4:30 19’ 70%/2/15% p0 st1 sip fw2’ air ear plugs. Small ideas for work chattering in my brain, very tired, but pretty awake, histaminey skin burn, so cold shower. Airing whole flat now. Slight headache and itchey burning skin from the shower, but I think & hope better and distracted. Oh, and sinuses too, btw.
5:00 35’ 80%/2/10% p0 st1 sip fw1’ Feel good, but too awake, 6. air sinuses stomach a bit (ear plugs). Beautiful outside, but I spose I have to carry on sleeping, probably haven’t even got to 6h yet.
5:35 Ally’s Yo.Ni 25’
7:30 8’ 80%/2/10% p0 st1 sip fw3’ (ear plugs) B2-4
8:17 5’ 80%/2/10% p0 st1 sip fw1’ (ear plugs) nostrils: breath ex. Work thoughts, but sleep sort of light and deep at the same time, still “tired” (from passiflora?) self-Yo.Ni.
-8:42
Sum: 1h50+8h42-(7+12+5+10+9+19+35+8+5=)1h50’ = 10h32-1h50 = 8h42, up 9x (1h50), pretty deep all the same. Yo.Ni 40’.

ACTIVITIES (aim: 40% energy)ACHE: 80%/2 :white_check_mark:, but 70%/4 :x: after bathroom & 10’ cleaning. Everything else (even cycling to 2 shops 5’) & work really slow, so stayed ➔ 80%/2 :white_check_mark:/:x:
ACTIONSPAINS: :white_check_mark: except: neck? GI: Harder :white_check_mark:, despite having doubled magnesium, so I’m pretty sure it’s one of the recent supp re-additions, like most recently EGCg. jaw :white_check_mark:, 2xp1-2 at 14:00 and 16:30, not at 17:00 or 19:00, so maybe I need to take midday meal & GABA even earlier? This was 5h, so what’s it like at 19:00?: Good. Avoided all further problems by keeping things short, extremely slow, using all my artistic clown-like movements / talents - and shuffling again, you remember, @AussieMom :smile_cat:, (fitting to the heat today too, altho indoors is cool, as we keep the sun out.) - even got asked in front of a shop by an acquaintance, if I was that deadbeat, I said, yep, chronic, she said - but it’s ruining your shoes - I said: oh, I bought much too much which I’ll no longer be using anyway… :crazy_face: :upside_down_face: :upside_down_face: - 2 upside downs makes a :smile: right way round… :face_with_monocle: - so happy again…
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? 9:25 Skin of right arms starting to burn while eating muesli with soy milk (for once, left over packs). 14:50 OK, no reactions for quite a few hours. Now drunken 180 and 15:00 another 50ml of a fermented soy drink (Lassi).
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - #21 on 9th :face_with_monocle: (Sleep & +25% GABA helping.) Next appointment #22 on 21st. Hope that goes better.

SELF-PHYSIO (click for details): 2h08

:white_check_mark: airing 8x2’, cold shower 2x(10’), cream fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 0’, breath exercises 6’, Timing!, hunchback-pillow 15’, Y. Nidra 40’, palpate 1’, belly 3’, back 12’, = 2h01 twist-stretch 2’, yoga/stretching 5’,
Combine: next?
:x: massage gun 5’, neck 1+ 2’, neck 2 1’, plantar/calf stretch 5’, acupressure 2’, workout 7’, horse stance 1’, aloe vera 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps June 16th (28 supps): Supp costs:~325€/m (Jun 16th) Found a special offer for my exact ginkgo, resveratrol, as well as a good rhodiola product, and ordered a stock for 1.5 years, costing 670€ (37€/m). CHANGED: 5 (sometimes 4) passiflora & 5 GABA, first at 19:00, all ones that were out are back, Fev as of 12th, P5P a bit later, EGCg 15th. GI harder from something, maybe EGCg. My old rhodiola is still not available, but found a good substitute product and ordered that. DOUBLED: both magnesiums, & pine bark to 2 for energy, & B2 to 4x0.05g as my product has less, & magnolia/honokiol to 2 in the *evenings for sleep (12th). DAO seldom, but need to be more careful. No more copper. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/19:40 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
/21:20 :trophy: A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
/21:20 Chamomile tea.
/0:10 :trophy: A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/1:00 :trophy: B1 “01:00” PF#5
/07:35 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/07:35 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/07:35 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/09:10 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/09:10 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal 09:10-30 Gum 9:35-10:25
/12:15 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
/13:00 0 DAO (D1) “12:30” 0psyllium
/14:10 D2/3 “13:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal 14:10-15:15 Gum 15:15-40
/17:20 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
/19:15 A1/2
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

Idea for eye mask: As it tends to cause pain in my left eyebrow (trigeminal?) it might help to pull it down a bit lower, rather than higher.
Trying that for the first time it made my eyes itch tho.
’Research’ today: No.
Lessons in self-care #340 Renewed resolutions: Everything early: bed, up, meals & supps & finishing the day’s blog entry off. Laptop more focused: At the moment with so much work, I think I did 20-30h last and this week: I shouldn’t be doing too much forum-work. Only research for myself. Not for others. Already doing that for work! So only blog. I’ve already started throwing everything out of my mail inbox into specific ones. Next: Bed before it gets dark. Bed as soon as I start breaking down with tiredness - often 21:00! Concentrate even more on what my body is telling me: Sleep, eat, drink, relax, cream, sleep, breathe deeply, etc. (Hagmeyer’s recommendation I mentioned yesterday btw was due to him reminding me of having too much & badly controlled cortisol). Sleep’ll be a problem if people outside are making noises in the lovely sommer evening, but loud Yoga Nidra with ear plugs in has been doing the trick recently. Back to the priorities I decided upon ago, but have long stopped, despite getting reminders all day - just ignoring them…
Reasons to be cheerful #343 Been given access to a large official paid for sheet music databank again. :smile:
Things I love about myself #38 Thoughtful. Not in all ways, but in many ways…

2022-06-19, Sunday - Energy 15% / Sleep 65%

EARLIER EARLIER EARLIER EARLIER EARLIER EARLIER - REPEAT: E…
Getting it for the most part. And interesting results…:

e.g. Interesting experience this Saturday evening: When I was alone yesterday, Friday evening, and being able to watch myself more closely with less distraction, and no talking, no listening, I could keep calm better, after getting tired at 21:00. Today I got tired at the same time, but just saying a few things got me awake again. Alone using my laptop (in “night shift” mode) often relaxes me, if I don’t get carried away, but even my wife when unstressed pushes me up. Too awake.

Positive summary of symptom-%s:
Σ(+): energy 15%, slp 65%, Acheless 80-70%, painless 90%, alert 85%, GI 80%, feeling 80-70%, PT >1h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 20-30% Suppleness (vs. stiffness): 80%
Local Pain Areas (mainly spine, 3): = 3. 10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 15%)
Waking unrefreshed 3 out of 3 (Sleep quality 65%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 85%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%, sleep breaks 80%, day 80-70%
MCAS / allergic 10%
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) >1h/d
Chinese acupuncture 0h this week, see how that goes

Triggers & resulting Symptoms

SLEEP (click for details): 6h21, up 6x (1h38) ✅, but ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 80%/2 ✅

cold shower p0 Sleep 23:00- (cos of work) ear plugs
0:11 11’ 80%/2/15% p0 st1/ sip fw2’ air (nostrils) (ear plugs) A4
1:55 10’ 80%/2/15% p0 st1/ sip fw1’ long cool air (ear plugs) B1
3:50 50’ 80%/2/15% p0 st1 sip fw1’ air (nostrils → blow & 6) (ear plugs) opened windows
6:12 7’ 80%/2/15% p0 st1 sip fw1’ air (nostrils) (ear plugs) closed windows. Work ideas… so lighter sleep.
6:37 15’ 80%/2/15% cream. Thru with these work ideas, but work problems in a different area continue.
-6:59 5’ 80%/2/15% p0 st1 sip fw1’ air cream (nostrils) (ear plugs) B2-4
Sum: 1h+6h59-(11+10+50+7+15+5=)1h38 = 7h59-1h38 = 6h21, up 6x (1h38)

ACTIVITIES (aim: 40% energy)ACHE: 80%/2,
lots of work ➔ 80%/2, just being outside on our balcony for 20’ made it go up tho, maybe from lack of sleep ➔ 70%/3 trying a bit of church service & a cajon playing with mask :mask: in the evening (2x25’ with a break): OK, I made sure I didn’t do the whole service, only 15’, but practice before was 35’, and after I immediately went home, with burning sinuses, headache, head burning at the back ➔ 60%/3 :x:/:face_with_monocle:, altho I “of course” feel good about it inside :white_check_mark:, so who cares :crazy_face:
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark:, GI :white_check_mark:/:face_with_monocle:, hmm, slight heartburn after muesli, strangely :face_with_monocle:, jaw :white_check_mark: (but slight stress in the evening, which also made me awake/‘cortisoley’) 0xp1-2 nothing at night, slight once in the morning. Not many single pains. Sitting on the cajon is always a problem, lots of twist-stretching in between. Cycling, walking & stiffness and everything was easier, maybe really more energy, or cortisol. First I’m wary if I’ll come down and be able to sleep in a few hours…
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? Evening: No DAO, hazelnuts & almonds, mozzarella, no soy Lassi: No reactions. Midday I’ll try lassi without DAO. No, instead some soy cream, a new product, also without DAO, at 13:45. No problems after it. Just burning sinuses and head from cortisol / stress / from playing.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - #21 on 9th :face_with_monocle: (Sleep & +25% GABA helping.) Next appointment #22 on 21st. Hope that goes better. Praps I need to analyze sleep before and during acupuncture, as I suspect it’s negative.

SELF-PHYSIO (click for details): 72'

:white_check_mark: airing 5x2’, cold shower 1x(10’), cream fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0’, breath exercises 1’, Timing, hunchback-pillow 15’, palpate 1’, belly 3’, back 12’, twist-stretch 5’, Y. Nidra 5’, aloe vera 1’, yoga/stretching 2’,
Combine: next?
:x: massage gun 5’, neck 1+ 2’, neck 2 1’, plantar/calf stretch 5’, acupressure 2’, 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 June 16th (28 supps): Supp costs:~325€/m (Jun 16th) Found a special offer for my exact ginkgo, resveratrol, as well as a good rhodiola product, and ordered a stock for 1.5 years, costing 670€ (37€/m). CHANGED: 5 (sometimes 4) passiflora & 5 GABA, first at 19:00, all ones that were out are back, Fev as of 12th, P5P a bit later, EGCg 15th. GI harder from something, maybe EGCg. My old rhodiola is still not available, but found a good substitute product and ordered that. DOUBLED: both magnesiums, & pine bark to 2 for energy, & B2 to 4x0.05g as my product has less, & magnolia/honokiol to 2 in the *evenings for sleep (12th). DAO seldom, but need to be more careful. No more copper. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/19:20 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
Meal 19:20-20:25 Gum -
/21;20 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/0:20 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/2:00 B1 “01:00” PF#5
/7:00 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/7:00 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/7:00 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/8:00 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/8:00 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal 8:00-9:00 (block) Gum -
/11:55 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “12:30” 0psyllium
/14:00 D2/3 “13:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal 13:15-14:00 Gum 14:00-
/18:30 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

’Research’ today: No.
Lessons in self-care #341 Actually very risky, playing today… So now I’d better come down quick.
Reasons to be cheerful #344 Fun playing cajon in service, at least for 15’… :drum:
Things I love about myself #39 Like varying the things I do a lot.

2022-06-20, Monday - Energy 15% / Sleep 70%

EARLIER EARLIER EARLIER EARLIER EARLIER EARLIER - REPEAT: E…
Remember one small focal seizure yesterday at 17:45, after 1st stint of cajon playing!: So is that cortisol too??
And cortisol now seems to work on me praps a bit like cocaine would… short energy flash and then long bad, sour & bitter… just not quite as bad, and better control. Hangover I’d said before. Depends of course on the drug, but energy flash and feeling good may be compared best to cocaine or amphetamine - no idea.

Positive summary of symptom-%s:
Σ(+): energy 15%, slp 70%, Acheless 80%, painless 90%, alert 85%, GI 80%, feeling 85%, PT <1h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 20% Suppleness (vs. stiffness): 85%
Local Pain Areas (mainly spine, 3): = 3. 10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 15%)
Waking unrefreshed 3 out of 3 (Sleep quality 70%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 80%?)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%, sleep breaks 80%, day 85%
(Actually a long sleep break tonight started with around 60% and got better, not worse, to 80%)
MCAS / allergic 15%
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) <1h/d (but TT)
Chinese acupuncture 1h15 again this week.

Triggers & resulting Symptoms

SLEEP (click for details): 8h20, up 6x (2h) ✅, but ➔ Feeling 80% well, Ache 2 of 7 🧐, getting up: 75%/2-3 ❌ (forced up by a strange stomach problem). The long 1.5h break may have been lack of discipline, but also sparked by not feeling well, better due to the break. It felt OK and I could otherwise sleep well without help of Yoga Nidra etc.

cold shower p0 Sleep 22:15-
22:59 5’ 70%/2/15% p0 st1 sip fw1’ feverish (ear plugs)
00:09 8’ 70%/2/15% p0 st1 sip fw2’ air gel (ear plugs) A4
1:28 1h32 70%/2/15% p0 st1 sip fw2’ air, slightly sinuses (ear plugs) B1 → light sleep, but OK. Own fault. However feeling a lot better now than before the long break, so perhaps there was an underlying sense & reason…
3:57 5’ 80%/2/10% p0 st1 sip fw1’ cream (ear plugs)
5:42 5’ 80%/2/10% p0 st1 sip fw1’ (nostrils) (ear plugs)
7:08 5’ 80%/2/10% p0 st1 sip fw1’ mouth dry hurting: gel (ear plugs)
-8:35 strongly “nauseous” or somehow difficult to define bad tummy.
Sum: -1h45+8h35-(5+8+92+5+5+5=)2h = 10h20-2h = 8h20, up 6x (2h)

ACTIVITIES (aim: 40% energy)ACHE: 80%/2, TT :ping_pong: ➔ 60%/4, more histaminey burning than the usual fibro Ache. OK after, managed quite a bit of housework (3x20’) for a change (since less work pressure) but a bit feverish-knackered. Quite a lot of work, but now without pressure, getting bits’n’bobs done. incl. phoning with colleagues etc. 6x5’, plus 45’ family meetings/social :speaking_head: ➔ 80-85%/2-3 :white_check_mark:/:face_with_monocle:
ACTIONSPAINS: :white_check_mark: except: neck: No problems at night recently! So not actively doing much stretching, just a bit. :white_check_mark: GI:8:35 strongly “nauseous” or somehow difficult to define bad tummy :x:. BTW I’m generally now almost always managing to avoid esophagus blocks. To make sure I immediately spit out food as soon as I feel any pressure there, so no clot can build up. However yesterday morning I didn’t wait long enough after the 15 supp capsules before starting to eat my muesli, and so it blocked and trying to relieve the pressure by pressing around, it came up again - but the supps stayed in :x:. Jaw: very slight once :white_check_mark:. 2xp1-2, once at 14:00 again, that seems a bit of a regular/pattern.
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? Interesting after TT to get burning reactions, sinuses and skin, instead of the usual fibro Ache. Soy lassi definitely no problems, now I have to tackle the hard cheese again, before it goes off, why not try double DAO?
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - #21 on 9th :face_with_monocle: (Sleep & +25% GABA helping.) Next appointment #22 on 21st, tomorrow. Hope that goes better. Want to ask if I can cold shower that evening after all.

SELF-PHYSIO (click for details): 43'. I'd like to try a small workout sometime soon again. Praps everything for 10 seconds. Last time 30 push ups I got shoulder problems, but maybe 10 then.

:white_check_mark: airing 4x2’, cold shower 1x(10’), cream fc/ey/hd/ft 1x1’, teeth 4x2’, HWB 0’, breath exercises 3’, Timing, hunchback-pillow 5’, Y. Nidra 3’, twist-stretch 3’, aloe vera 2x1’, = 413…
Combine: next? palpate 1’, belly 3’, back 12’,
:x: massage gun 5’, neck 1+ 2’, neck 2 1’, plantar/calf stretch 5’, acupressure 2’, workout 7’, horse stance 1’, yoga/stretching 5’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps June 16th (28 supps): Supp costs:~325€/m (Jun 16th) Found a special offer for my exact ginkgo, resveratrol, as well as a good rhodiola product, and ordered a stock for 1.5 years, costing 670€ (37€/m). CHANGED: 5 (sometimes 4) passiflora & 5 GABA, first at 19:00, all ones that were out are back, Fev as of 12th, P5P a bit later, EGCg 15th. GI harder from something, maybe EGCg. My old rhodiola is still not available, but found a good substitute product and ordered that. DOUBLED: both magnesiums, & pine bark to 2 for energy, & B2 to 4x0.05g as my product has less, & magnolia/honokiol to 2 in the *evenings for sleep (12th). DAO seldom, but need to be more careful. No more copper. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/19:40 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
Meal 20:00-21:00 Gum 21:00?-
/21:40 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
/0:10 Chamomile tea.
/0:10 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/1:30 1h303 B1 “01:00” PF#5 fw1h05…
Heating on! Warm shower?
/07:10 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/07:10 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/07:10 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/08:40 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/08:40 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal - Gum -
/12:00 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “12:30” 0psyllium
/14:35 D2/3 “13:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal 14:35-15:45 Gum 16:16-
/18:00 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

’Research’ today: No.
Lessons in self-care #342 Making sure to get things done early, esp. stressy stuff.
Reasons to be cheerful #345 At last getting on top of work.
Things I love about myself #40 Like times a-changing - from more to do to less and back.

2022-06-21, Tuesday - Energy 15% / Sleep 70%

EARLIER’s working, not helping sleep, but the overall structure.
Psychotherapy session helpful today: “How can I protect myself from dissatisfied colleagues?”, see Treatments: Docs
As I tolerated cheese yesterday evening after taking 2 DAO, I should try 1 DAO again, to make sure.

Positive summary of symptom-%s:
Σ(+): energy 15%, slp 70%, Acheless 75-65%, painless 90%, alert 85%, GI 90%, feeling 80-75%, PT >1h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 25-35% Suppleness (vs. stiffness): 80%
Local Pain Areas (mainly spine, 3): = 3. 10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 15%)
Waking unrefreshed 3 out of 3 (Sleep quality 70%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 85%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80-70%, sleep breaks 70-80%, day 80-75%
MCAS / allergic 10%
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) >1h/d
Chinese acupuncture 1h15 again this week.

Triggers & resulting Symptoms

SLEEP (click for details): 7h49, up 6x (1h08) 🧐✅, not really enough, but ➔ Feeling 70-80% well, Ache 2-4 of 7 ❌, getting up: 75%/2 ❌

cold shower p1! Sleep 22:00- ear plugs
0:10 5’ 80%/2/15% p0 st1 sip fw1’ air, ear plugs out - deep,
1:22 5’ 80%/2/15% p0 st1 sip fw1’ B1, deep, now awaker.
1:47 37’ Yo.Ni 5’ 6 -2:24 80%/2/15% p0 st1 sip fw1’
4:07 5’ cooling dow 70%/2/10% p0 st1 sip fw1’ air nostrils sore throat ear plugs
5:33 5’ 80%/2/15% p0 st1 sip fw1’ air nostrils (ear plugs)
6:30 11’ 70%/4/15% p0 st1 sip fw10’ nostrils (ear plugs) stomach nauseous B2-4
-6:57
Sum: 2h6h57-(5+5+37+5+5+11=)1h08, = 8h57-1h08 = 7h49, up 6x (1h08)

ACTIVITIES (aim: 40% energy)ACHE: 70%/3, work alone would have been OK ➔ 80-70%/2 :face_with_monocle:, but acupuncture pushed energy & suppleness up slowly/partly, but also increasing pain, feverishness :x:/:face_with_monocle:
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark: (except during acupuncture lying too long in one position) GI :white_check_mark: jaw :white_check_mark: 2xp1-2 :face_with_monocle:.
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? 21:30 Sinuses starting up a bit, skin OK - cheese after 2 DAO till around 20:30. No problem. At 15:45 a bit of burning in underarms etc., not much idea what from yet.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Psychotherapy: Firstly we agreed that I don’t need to call my work-life-balance into question, as even a project as ambitious as the event I’m organizing at the moment is rewarding. She actually recommended trying to explain to all colleagues how I am. Wow. Big 'un. Her example was my “10% of what I was once able to do”. Which surprised me, cos I thought this was a pretty difficult way of putting it. She agreed, but said those who don’t understand that will hardly understand properly anyway… I’m not sure if it’ll make a difference, since most of my colleagues are compassionate. And I’m not sure if my wife agrees. Or who might help me find the right words - I’d need to write it in an incidental mail to “everyone” (or praps “everyone involved” in a certain project of mine.)
For those that will never understand I need to a few tricks: To interpret whatever an aggressor is throwing at me as a statement about themselves: In this case the words that hurt were that a certain part of my organization plan was daft/barmy, another very irritating and altogether it had lead to a great deal resentment with several of the persons I was doing it for. Re-interpreted this would mean that a lot of feelings of daftness, irritation and resentment were in him, praps that everything is daft for them at the moment.
Next bag of tricks was that I develop images using my power of imagination: Something like a flexible semi-permeable egg shell (or pyramid) around me for protection. A quick snappy umbrella for emergencies. And as I am ‘a believer’ a golden halo setting me outside the situation, something like the “magic” protective coat Mary was believed to have in the first centuries - I’d prefer Grace. Which reminded me of the power and protection of prayer which I’d been neglecting.
Next session when I need it.
Chinese Acupuncturist - #22 on 21st :face_with_monocle: (Sleep & +25% GABA helping.) Next appointment #23 on 30th - she’s preferring to keep longer spacings of about 9-10 days, so skipping one week. As often very uncomfy breathing thru the mask for over an hour, whilst lying both on back with pillows and twist-stretched on side/front was OK. In the second part I now always use a finger to keep the mask off of my right ear which hurts if they’re not worn out enough. I do feel better afterwards, like hoped, but also very knackered, like often.
Most importantly she said in this warmer weather it should be OK if I cold shower in the evenings after the session. Phew!

SELF-PHYSIO (click for details): 80'

:white_check_mark: airing 3x2’, cold shower 1x(10’), cream fc/ey/hd/ft 0x1’, teeth 2x2’, HWB 0’, breath exercises 4’, Timing, hunchback-pillow 15’, Y. Nidra 20’, massage gun 0’, neck 1+ 3’, neck 2 0’, plantar/calf stretch 1’, acupressure 0’, palpate 0’, belly 2’, back 5+7’, = 75’ yoga/stretching 5’, 80’
Combine: next?
:x: workout 7’, horse stance 1’, aloe vera 1’, twist-stretch 5’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps June 16th (28 supps): Supp costs:~325€/m (Jun 16th) Found a special offer for my exact ginkgo, resveratrol, as well as a good rhodiola product, and ordered a stock for 1.5 years, costing 670€ (37€/m). CHANGED: 5 (sometimes 4) passiflora & 5 GABA, first at 19:00, all ones that were out are back, Fev as of 12th, P5P a bit later, EGCg 15th. GI harder from something, maybe EGCg. My old rhodiola is still not available, but found a good substitute product and ordered that. DOUBLED: both magnesiums, & pine bark to 2 for energy, & B2 to 4x0.05g as my product has less, & magnolia/honokiol to 2 in the *evenings for sleep (12th). DAO seldom, but need to be more careful. No more copper. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/19:40 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
Meal - Gum -21:00
/21:30 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
/0:10 Chamomile tea.
/0:10 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/1:25 B1 “01:00” PF#5
/6:35 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/6:35 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/6:35 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/09:50 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/09:50 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
2nd Meal -11:30 Gum -
/13:30 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “12:30” 0psyllium
/15:10 D2/3 “13:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal 14:50-15:30 Gum 15:35-
/18:30 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

Funny how too much self-optimization can be criticized, people wanting to improve their bodies etc. all the time, whilst I’ve had to self-optimize all of my life to become fairly happy and now to have at least a little quality of life…
‘Research’ today: No.
Lessons in self-care #343 Good to learn even more to speak out.
Reasons to be cheerful #346 Psychotherapy was as ever good for support and ideas.

2022-06-22, Wednesday - Energy 10/20% / Sleep 70%

Interesting sleep experiences early this morning, see Development

Positive summary of symptom-%s:
Σ(+): energy 10/20?%, slp 70%, Acheless 80%, painless 80-90%, alert 85%, GI 95%, feeling 85%, PT >1h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 20% Suppleness (vs. stiffness): 85%
Local Pain Areas (mainly spine, 3): = 3. 20-10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 10/20%)
Waking unrefreshed 3 out of 3 (Sleep quality 70%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 85%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%, sleep breaks 70-80%, day 85%
MCAS / allergic 5%
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) >1h/d
Chinese acupuncture 1h15 again this week.

Triggers & resulting Symptoms

SLEEP (click for details): 7h46, up 8x (3h37) 🧐, ➔ Feeling 65-80% well, Ache 2 of 7 ❌, getting up: 80%/2 ❌

cold shower p0 Sleep 22:40-
23:35 10’ 80%/2/15% p0 st1 sip fw1’ air (ear plugs) A4
0:20 25’ 80%/2/15% p0 (stronge urge from the tea) st1 sip fw1’ air (ear plugs) B1
1:45 5’ 80%/3!/15% p0 st1 sip fw1’ air nostrils sore throat (ear plugs)
5:21!! 5’ 80%/2/15% p0 st1 sip fw1’ air (nostrils) (stomach nauseous) (ear plugs)
-5:54 5’ 65-80%/3/15% p0 st1 sip fw1’ air cream stomach nauseous (ear plugs) back B2-4
8:37 2h43
-10:13 but 3x2’ pee breaks in the 1.5h doze using a bit of self-Yoga Nidra
Sum: 1h20+10h13-(10+25+5+5+5+163+2+2=)3h37 = 11h23-3h37= 7h46, up 8x (3h37)

ACTIVITIES (aim: 40% energy)ACHE: Starting at about 80%/2, but getting into movement seemed like 70%, however putting more clothes on and doing my back exercises improved it back to 80% so I feel quite OK after the acupressure. Did the back exercises completely - feels as if I should double them for a while, like I’d had to a year or so back… ➔ 80%/2 or is it 2-3? :white_check_mark:/:face_with_monocle:. But again getting up off the bed, where I feel well while typing and listening to ancient blues ➔ 70%/2-3, feel weak and strange. Let’s see what :ping_pong: does to me. So energy 20% and 10% at the same time, hard to explain. But it’s typical for the effect of acupuncture on me. OK, table tennis: playing in the sun I warmed up at last during the 2nd game. Kept very relaxed, and my mate was pretty talkative, so I had lots of breaks, and that helped manage a 3rd game, wouldn’t normally have been possible. Only “lost”, cos I was keeping the pressure down and “trying not to win”, TT :ping_pong: 1:2 ➔ 80%/2-3 :white_check_mark:, did get too much altho it wasn’t pain, I’m not sure what. meetings/social :speaking_head:, mask :mask:, kids :child:, work ➔ ?80%/2) ?:white_check_mark::x::face_with_monocle:*
ACTIONSPAINS: :white_check_mark: except: neck? GI? jaw? 0xp1-2? Spine was a nuisance at night, maybe I should note that more, not just as counting to my “widespread pain”… During :ping_pong: lots of short local pains problems cropping up every few minutes, it’s just I know exactly what to do and do it quickly: calves, toes cramping, hint of a seizure, right elbow, spine… Standing relaxed sun was OK.
(e.g. lie, stand, sit, arms up, stiff, walk, cycle, talk, mask.)
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? Bit of cheese, Lassi, sultanas with only 1 DAO before - at most very slight skin issues at 21:30, no sinuses. Nothing at night. So now try cheese without DAO again. Praps a younger one.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - #22 on 21st :face_with_monocle: (Sleep & +25% GABA helping.) Next appointment #23 on 30th. Feverish Ache at the same time as more energy and suppleness. But not much more, just seems it. And the suppleness doesn’t mean I can get up more easily, the muscles/tendons are still taut and “too short”. Just walking is slightly easier. In the morning after I do feel better than recently! :white_check_mark:

SELF-PHYSIO (click for details): 1h55

:white_check_mark: airing 5x2’, cold shower 1x(10’), cream fc/ey/hd/ft 0x1’, teeth 5x2’, HWB 0’, breath exercises 5’, Timing, hunchback-pillow 25’, Y. Nidra 20’, massage gun 0’, neck 1+ 6’, plantar/calf stretch 5’, palpate 1’, belly 3’, back 10’, twist-stretch 5’, yoga/stretching 5’,
Combine: next?
:x: neck 2 1’, acupressure 2’, workout 7’, horse stance 1’, aloe vera 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps June 16th (28 supps): Supp costs:~325€/m (Jun 16th) Found a special offer for my exact ginkgo, resveratrol, as well as a good rhodiola product, and ordered a stock for 1.5 years, costing 670€ (37€/m). CHANGED: 5 (sometimes 4) passiflora & 5 GABA, first at 19:00, all ones that were out are back, Fev as of 12th, P5P a bit later, EGCg 15th. GI harder from something, maybe EGCg. My old rhodiola is still not available, but found a good substitute product and ordered that. DOUBLED: both magnesiums, & pine bark to 2 for energy, & B2 to 4x0.05g as my product has less, & magnolia/honokiol to 2 in the *evenings for sleep (12th). DAO seldom, but need to be more careful. No more copper. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
20:15 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
Meal 20:20- Gum -21:10-30
/21:35 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/23:35 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/0:30 B1 “01:00” PF#5
/06:00? B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/06:00? B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/06:00? B4 “07:00” 0xEGCg + Fev/MSM + Sily
/8:30 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/8:30 C1/2 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal -8:30 Gum 0
/12:00 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “12:30” 0psyllium
14:45 D2/3 “13:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal 15:00-16:00 Gum -
/18:15 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

Several illustrative things about sleep today are worth focusing on:
Firstly I seem to have much more discomfort than I’ve realized - not directly sharp pains - which disturb my sleep or stop it completely, often all parts of the spine. That was indicated by the long break yesterday and again today. Today might have been due to an unusually long deep sleep stint 3.5h. But also possibly because of going slack on my PT-exercises, catching up too late on my back exercises… Bad boy.
Secondly interesting was having slept too short, but pretty wide awake, then working for 2.5h, whilst my body was recovering, at the same time it was starting to get tired again
Thirdly slightly interesting having to pee very regularly in the morning. During the end-doze 3x. Praps I should have put more bedclothes on?
Fourthly it was a joy to be able to cold shower. I must say I actually enjoy the warm shower more, but like my dad used to say (did he influence me there?): Nothing on earth like getting out of a cold bath. Which I actually tried a couple of times as a youth…
Interesting thoughts of my TT-mate when I said something’s changed and is strange, me meaning since yesterday due to the acupuncture, as always. He was on another train of thought and said yeah, that’s because
you always sit alone in your room, and sometimes your wife comes by, and that’s not healthy. And I said: Maybe, but like sports: I have no choice, because everything just gets too much. He didn’t argue with that, just wanted to say it.
His thought about my annoying colleague was to tell me about an annoying neighbour of his, which reminded me that that’s life. Just he can afford to have annoying neighbour’s, I can’t afford to have anyone annoying around me or at least need more coping techniques. Praps I should tell him about the “egg shell”/“bubble”/“magic cloak” techniques - which my wife also knew.

‘Research’ today: No.
Gotta look at Hagmeyer’s videos now, as my work load is thankfully decreasing.
Lessons in self-care #344 Very much watching out to not overtax my cortisoley acupuncture energy.
Reasons to be cheerful #347 3 games of TT without much pain was fun.
Things I love about myself #41 Have I said: Love helping people. Yep, sure I have. Hmm… putting things into practice immediately, is that new? Hmm… I spose I should do a list. Or praps it’s not about something new every time, just what I love(d) about myself today. But I’ve got something new now: Love animals

2022-06-23, Thursday - Energy 15% / Sleep 60=80%

Like yesterday realized how much spine-pain & yuckiness I have waking up from 4:00 on… Again a very short night. But difficult to grade my sleep, as it was little, but I still felt good all day - strange. So I’ll say it was 60% (for the amount and breaks) and 80% for it seemingly being restorative at the same time…
Positive summary of symptom-%s:
Σ(+): energy 15%, slp 60=80%, Acheless (40-)80%, painless 80-90%, alert 85%, GI 95%, feeling 85%, PT >>1h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 60-20% Suppleness (vs. stiffness): 85%
Local Pain Areas (mainly spine, 3): = 3. 20-10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 15%)
Waking unrefreshed 3 out of 3 (Sleep quality 60%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 85%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 60-80%, sleep breaks 60-80%, day 85%
MCAS / allergic 5%
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) >>1h/d
Chinese acupuncture 1h15 again this week.

Triggers & resulting Symptoms

SLEEP (click for details): 6h20, up 6x (2h42) Whoops that's like Sunday. ❌, and ➔ Feeling 60-80% well, Ache 5-2 of 7 ❌, getting up: 80%/2 ✅. 4:15 Yuckiness after deep sleep: spine, plus slight nausea. But is this really overall in my muscles as I've assessed it, or rather local in my spine? Same at 5:05, everything hurting. Is the 5th passiflora drowsing me making this worse? Would a 2nd cold shower help, instead of staying up a while for everything to regenerate? Or some exercises? My wife asked if a softer mattress would prevent it coming up? Also wondering if I should stop the last passiflora again. Seeing as tho it isn't increasing sleep at all at the moment, but maybe drugging me so much that I don't feel well? Is this getting worse or not? Strange that I'm managing to cope with less sleep without more tiredness....

cold shower p0 Sleep 00:03- Mainly dozing, big mistake to go to bed so late. Very sensitive to all kinds of itches and annoying feelings, altho scratching once is enough.
1:10 5’ 80%/2/15% p0 st1 sip fw1’ air
2:48 5’ 80%/2/15% p0 st1 sip fw1’ (stomach nauseous)
4:14 5’ 60%/3/20% p0 st1 sip fw1’ air (sore throat) deep, and now feeling yucky, now ear plugs
5:06-7:05 = 1:59 60%/5/20% p0 st1 sip fw1’ B2-4, rest OK now
7:23 6. 5’+3’ incl. filling watering can!
8:31 20’ 80%/2/15% p0 st1 sip fw1’ hungry: C1-3 & meal (ear plugs)
-9:05
Sum: 9h05-3’-(5+5+5+1h59+8+20=)2h42 = 9h02-2h42 = 6h20, up 6x (2h42) Whoops that’s like Sunday.

ACTIVITIES (aim: 40% energy)ACHE: 80%/2 TT :ping_pong: 2:1 - surprised despite little sleep, that I could win the 2nd and 3rd game easily, using only little energy, docs & work ➔ 80%/2 :white_check_mark:, same afterwards, talking with people on phone and video. Online yin yoga exercise class with colleagues. ➔ 80%/2 :white_check_mark: (but close to hurting, only did about 15’)
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark: (doing more and more stretching further than 90° now! :white_check_mark: GI :white_check_mark: jaw :white_check_mark: 2-3xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? Vinegar at midday hurt my stomach a while, but nothing else. So keep that one down and try something else instead.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Cardiologist - Belly artery unchanged. She reminded me it’s important for my aging to keep my money together, so is supporting me however I do my sick leave. This has reminded me that after the next 2 years without sick leave, as I can take my overtime, i can then start over with new sick leave for quite a time.
Chinese Acupuncturist - #22 on 21st :face_with_monocle: (Sleep & +25% GABA helping.) Next appointment #23 on 30th. Does seem as if I’m keeping the cortisol boost under control quite well this time.

SELF-PHYSIO (click for details): 110'

:white_check_mark: airing 3x2’, cold shower 1x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0’, breath exercises 4’, Timing, hunchback-pillow 15’, Y. Nidra 20’, neck 1+ 6’, palpate 1’, belly 3’, back 10’, twist-stretch 4’, yoga/stretching 25’, 110’
Combine: next?
:x: massage gun 5’, neck 2 1’, plantar/calf stretch 5’, acupressure 2’, workout 7’, horse stance 1’, aloe vera 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps June 16th (28 supps): Supp costs:~325€/m (Jun 16th) Found a special offer for my exact ginkgo, resveratrol, as well as a good rhodiola product, and ordered a stock for 1.5 years, costing 670€ (37€/m). CHANGED: 5 (sometimes 4) passiflora & 5 GABA, first at 19:00, all ones that were out are back, Fev as of 12th, P5P a bit later, EGCg 15th. GI harder from something, maybe EGCg. My old rhodiola is still not available, but found a good substitute product and ordered that. DOUBLED: both magnesiums, & pine bark to 2 for energy, & B2 to 4x0.05g as my product has less, & magnolia/honokiol to 2 in the *evenings for sleep (12th). DAO seldom, but need to be more careful. No more copper. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/19:30 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
Meal - Gum -
/22:30 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/00:00 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/01:00 B1 “01:00” PF#5
Heating on! Warm shower?
/07:00 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/07:00 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/07:00 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/08:00 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/08:00 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal - Gum -
/11:10 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “12:30” 0psyllium
/14:45 D2/3 “13:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal - Gum -
/17:20 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

My mate thinking it bad for me to be home- and roombound all day has made me think, but I don’t see anything new or changeable about it.

My GP was very surprised that I wanted my last sick leave today, came running out of his room for a quick talk: What’s up, has anything happened? I explained that I’ll now be working a little bit and compensating the rest of what I should be doing but can’t any longer with my tons of overtime. He actually hadn’t realized this, I’d talked with his wife about it several times, but probably not that clearly with him.

Then I told my wife. She got very sad for me - and herself - that today I’m getting my last sick leave note. She thinks it’s unjust that I’m someone who has been doing things for others selflessly all of his life and now has to sacrifice all his overtime although he is severely sick, instead of carrying on with sick leave. She understands that I’d be put into early retirement soon if I didn’t use this trick, but it feels wrong to her. Also she is of course sad that I can’t go out with her at all any more, so she has to now do more with her and our friends.
My cardio talked about obviously having to accept all this and make the best of it, like I do, and then I told her the problems of my wife, and she or just shrugged and said it is tough. Then she also renewed her support if I ever need their help for further sick leave and anything. (I was actually going to ask her if she could help if my vaccine protection runs out before I should be trying a third…, but forgot…)

‘Research’ today: No.
Lessons in self-care #345 Kept my energy well toned down again, TT, an online yin yoga exercise class with colleagues.
Reasons to be cheerful #348 Got a long awaited work lump off my chest today at last, so all 3 lumps are essentially thru with, just a bit of regular stuff left, with NO MORE PRESSURE! :smile:
Things I love about myself #42 Bon vivant - in my own strange way…

2022-06-24, Friday - Energy 10% / Sleep 70%

Hmm, is the acupuncture effect wearing off again? Or is lack of sleep taking toll? (All tho I’m just weary, not tired.)
Positive summary of symptom-%s:
Σ(+): energy 10%, slp 70%, Acheless 75%, painless 85-90%, alert 80%, GI 95%, feeling 80%, PT >1h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 25% Suppleness (vs. stiffness): 80%
Local Pain Areas (mainly spine, 3): = 3. 15-10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 10%)
Waking unrefreshed 3 out of 3 (Sleep quality 70%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 80%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 65(-80)%, sleep breaks 65-80%, day 80%
MCAS / allergic 5%
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) >1h/d
Chinese acupuncture 1h15 again this week.

Triggers & resulting Symptoms

SLEEP (click for details): 7h22, up 8x (2h03) ✅, and ➔ Feeling 65-80% well, Ache 2-4 of 7 ❌, getting up: 70%/3 ❌. 6:30 skin burning, weakness and nausea feeling.

cold shower p0 Sleep 22:45-
23:45 5’ 80%/2/15% p0 st1 sip fw1’ air (ear plugs) A4
00:35 5’ 80%/2/15% p0 st1 sip fw1’ (ear plugs) B1. Not clever looking at work mails at night… :frowning:
0:55 30’ 6 80%/2/15% p0 st1 sip fw1’ (ear plugs)
3:30 5’ 70%/2/15% p0 st1 sip fw1’ (ear plugs)
4:40 5’ 75%/2/15% p0 st1 sip fw1’ air (nostrils) (ear plugs) calves
5:56 5’ 70%/2/15% p0 st1 sip fw1’ air (nostrils) (ear plugs)
6:25 15’ 65%/2/15% p0 st1 sip fw1’ air gel (nostrils) (ear plugs)
6:57-7:50 53’ 70%/4/15% p0 st1 sip fw1’ (nostrils) (sinuses) (ear plugs)
Break for work. B2-4 at 7:45.
-8:10
Sum: 1h15+8h10-(5+5+30+5+5+5+15+53=)2h03, 9h25-2h03 = 7h22, up 8x (2h03)

ACTIVITIES (aim: 40% energy)ACHE: 70%/3 everything slow & low, TT :ping_pong: 1:1, meetings/social :speaking_head:, shop with mask, work, 30’ kids/ ➔ 80%/3 :face_with_monocle:, but then a short meeting with mates & another 2 games of TT ➔ 60%/5 :x:
ACTIONSPAINS: :white_check_mark: except: neck? GI? jaw? 0xp1-2?
(e.g. lie, stand, sit, arms up, stiff, walk, cycle, talk, mask.)
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? Vinegar wasn’t good, next I’m trying olives, I’m now up to 2 olives, without problems up to now, this evening increasing to 3.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - #22 on 21st :face_with_monocle: (Sleep & +25% GABA helping.) Next appointment #23 on 30th. Is it wearing off after 3 days already?

SELF-PHYSIO (click for details):

:white_check_mark: airing 3x2’, cold shower 1x(10’), cream fc/ey/hd/ft 0x1’, teeth 2x2’, HWB 0x3’, breath exercises 4’, Timing, hunchback-pillow 15’, Y. Nidra 10’, massage gun 0’, neck 1+ 4’, plantar/calf stretch 3’, twist-stretch 5’, yoga/stretching 3’, 64’…
Combine: next?
:x: neck 2 1’, acupressure 2’, palpate 1’, belly 3’, back 12’, workout 7’, horse stance 1’, aloe vera 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps June 16th (28 supps): Supp costs:~325€/m (Jun 16th) Found a special offer for my exact ginkgo, resveratrol, as well as a good rhodiola product, and ordered a stock for 1.5 years, costing 670€ (37€/m). CHANGED: 5 (sometimes 4) passiflora & 5 GABA, first at 19:00, all ones that were out are back, Fev as of 12th, P5P a bit later, EGCg 15th. GI harder from something, maybe EGCg. My old rhodiola is still not available, but found a good substitute product and ordered that. DOUBLED: both magnesiums, & pine bark to 2 for energy, & B2 to 4x0.05g as my product has less, & magnolia/honokiol to 2 in the *evenings for sleep (12th). DAO seldom, but need to be more careful. No more copper. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/20:15 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
Meal - Gum -
/21:50 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
/21:50 Chamomile tea.
/23:45 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/0:40 B1 “01:00” PF#5
/7:45 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/7:45 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/7:45 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/9:10 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/9:10 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal -9:10 Gum -
/13:05 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “12:30” 0psyllium
/15:05 D2/3 “13:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal 15:00-15:30? Gum -
/20:10 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

While sleep was better today, I did note that how I felt going to sleep and waking up all the many times feels quite a lot worse than I realized, esp. increasing towards the morning. So I want to focus on that even more. I do realize it may be particularly bad at the moment. The nostrils stuffing up cause a lot of discomfort, plus I often habe a kind of overall discomfort and pain increases, at 6:30 my skin was burning a bit, there’s a kind of weakness and nausea feeling in the background. This partly gets better when I stay up a bit, esp. the stuffy nostrils.
‘Research’ today: No.
Lessons in self-care #346 Taking a bit of a break from work, even the private mails there, doing forum work first
Reasons to be cheerful #349 Free without pressure, just chugging and shuffling along verrry slowly.
Things I love about myself #43 The way I can accept this seeming “crap”, but work on it and keep striving for and getting more peace and happiness.

2022-06-25, Saturday - Energy 15% / Sleep 85%

First better night, due to a second cold shower at 2am!

Positive summary of symptom-%s:
Σ(+): energy 10?%, slp 80%, Acheless 85%, painless 90%, alert 85?%, GI 95%, feeling 85%, PT >1h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 15% Suppleness (vs. stiffness): 85%
Local Pain Areas (mainly spine, 3): = 3. 10%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 15%)
Waking unrefreshed 3 out of 3 (Sleep quality 85%)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 85%)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%, sleep breaks 75%, day 85%
MCAS / allergic 10%
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) >1h/d
Chinese acupuncture 1h15 again this week.

Triggers & resulting Symptoms

SLEEP (click for details): 9h18, up 4x (55') ✅, but ➔ Feeling 70-75% well, Ache 2-3 of 7 ❌, getting up: 80%/2(?) ✅

cold shower p0 Sleep 23:00-
0:10 5’ 70%/3/15% p0 st1 sip fw1’ air (stomach nauseous) A4
2:10 20’ 70%/3/15% p0 st1 sip fw5’ B1 FCS#2
4:53 5’ 75%/2/10% p0 st1 sip fw1’ air ear plugs
6:45 25’ 70%/3/15% p0 st1 sip fw1’ air (stomach nauseous) (ear plugs). Lying on wife’s mattress 10’ is making my skin all complaining, sort of achey itch. Dozing, nostrils annoying, but otherwise quite OK.
-9:13
Sum: 1h+9h13-(5+20+5+25=)55’ = 10h13-55’ = 9h18, up 4x (55’)

ACTIVITIES (aim: 40% energy)ACHE: ?70%/3
(e.g. cycle :biking_man:, TT :ping_pong:, meetings/social :speaking_head:, mask :mask:, kids :child:, work ➔ ?80%/2) ?:white_check_mark::x::face_with_monocle:
ACTIONSPAINS: :white_check_mark: except: neck? GI? jaw? 0xp1-2?
(e.g. lie, stand, sit, arms up, stiff, walk, cycle, talk, mask.)
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? Nostrils annoying more. Can’t be the olives tho, can they? now +1 = 4 olives at midday, tiny bit of soft goat cheese, bit of sugar.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - #22 on 21st :face_with_monocle: (Sleep & +25% GABA helping.) Next appointment #23 on 30th. Not showing much effect after all yet.

SELF-PHYSIO (click for details): 104'...

:white_check_mark: airing 2x2’, cold shower 2x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0x3’, breath exercises 3’, Timing, hunchback-pillow 15’, Y. Nidra 10’, massage gun 0’, neck 1+ 5’, neck 2 0’, plantar/calf stretch 8’, acupressure 1’, palpate 1’, belly 3’, back 8’, aloe vera 1’, twist-stretch 5’, yoga/stretching 15’,
Combine: next?
:x: 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 June 16th (28 supps): Supp costs:~325€/m (Jun 16th) Found a special offer for my exact ginkgo, resveratrol, as well as a good rhodiola product, and ordered a stock for 1.5 years, costing 670€ (37€/m). CHANGED: 5 (sometimes 4) passiflora & 5 GABA, first at 19:00, all ones that were out are back, Fev as of 12th, P5P a bit later, EGCg 15th. GI harder from something, maybe EGCg. My old rhodiola is still not available, but found a good substitute product and ordered that. DOUBLED: both magnesiums, & pine bark to 2 for energy, & B2 to 4x0.05g as my product has less, & magnolia/honokiol to 2 in the *evenings for sleep (12th). DAO seldom, but need to be more careful. No more copper. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/20:40 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
Meal - Gum -
/21:40 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
Chamomile tea.
/0:10 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/2:10 B1 “01:00” PF#5
Heating on! Warm shower?
/9:30 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/9:30 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/9:30 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/11:00 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/11:00? C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal -11:00? Gum -
/13:00? C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “12:30” 0psyllium
/15:00 D2/3 “13:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal - Gum -
/18:35 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
/19:45
/21:45
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

‘Research’ today: No. Looking up the perspective of chiropractor ‘doc’ and author Rodger Murphree brought me on to re-visiting 5-HTP for sleep, that’s the only thing he seems to really be an expert on.
Lessons in self-care #347 Resting all day helped energy.
Reasons to be cheerful #350 Fun doing some forum-work again
Things I love about myself #44 Skeptical, but offer trust.

2022-06-26, Sunday - Energy 15% / Sleep 80%

Positive summary of symptom-%s:
Σ(+): energy 15%, slp 80%, Acheless 80%, painless 80%, alert 80%, GI 95%, feeling 80%, PT >1h

Symptom overview sorted by the ACR 2016 criteria

Widespread pain (WPI): 8 +3 = 11 of 15
Overall Ache Areas (mainly limbs): = 8. Severity: 20% Suppleness (vs. stiffness): 85%
Local Pain Areas (mainly spine, 3): = 3. 20%

(Non-pain) Symptom severity (SSS) 3+3+2+0+1+0 = 9 of 12:
Fatigue vs. Energy (FM + MCAS) 3 out of 3
(Energy 20%?)
Waking unrefreshed 3 out of 3 (Sleep quality 80%?)
Cognitive symptoms 2 out of 3 (mainly fog; alertness 80%?)
Headaches & Depression: “0”, Pain/cramps in lower abdomen: “1” out of 1
Feeling Well: sleep 80%, sleep breaks 80%, day 80%
MCAS / allergic 5%?
(except energy, subsumed under FM-fatigue above)

Treatments overview

Self-treatments (‘PT’) >1h/d
Chinese acupuncture 1h15 again this week.

Triggers & resulting Symptoms

SLEEP (click for details): 8h15, up 4x (1h25) + 15' doze ✅, but ➔ Feeling 80% well, Ache 2 of 7 🧐, getting up: 80%/2 ❌, 3 cold showers helped sleep! I tried 1x50mg 5-HTP with a meal once again (at least 4th time I think) didn't do anything at all for it, praps made it slightly harder to wake up in the morning, and probably numbed my hands and arms for an hour. Amazing how the 2nd cold shower at 2 brought on a 3.5h sleep stint, and even the 3rd at 6 another 2.5h sleep stint!

cold shower p0 Sleep 23:05- ear plugs
1:00 30’ 80%/2/15% p0 st1 sip fw25’ air /nostrils) (ear plugs) A4
1:45 15’ 80%/2/15% p0 st1 sip fw1’ cream (stomach nauseous) (ear plugs) FCS#2 B1. deep
5:20 28’ 80%/2/15% p0 st1 sip fw20’ air (stomach nauseous)(ear plugs). doze
6:10 12’ 80%/2/15% p0 st1 sip fw2’ air (stomach hungry)(ear plugs). FCS#3 & ate a bit
-8:44 stools OK, B2-4 15’ … doze +15’
Sum: 55+8h44-(30+15+28+12=)1h25 = 9h39-1h25 = 8h15, up 4x (1h25) + 15’ doze

ACTIVITIES (aim: 40% energy)ACHE: 80%/2, again lots of rest, but exercising, forum-work, cajon practice and playing with lots of resting in between ➔ ?80%/2, sitting on the floor with head resting, not talking much ➔ 80%/3 :white_check_mark:
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark: (still stretching), GI :white_check_mark:, jaw :white_check_mark: 0xp1-2 :white_check_mark: (better! was that praps the only good thing about re-visiting 5-HTP?). Again resting so much that not many pains could develop. Suddenly had quite severe (?)plantar fasciitis under my left foot a while, altho I’d been doing exactly those stretches yesterday, then did some more, and suddenly it was gone again…?
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Praps try avocado, olives, vinegar, mustard and soy/tofu again? But what about fatigue? Belly bloating & discomfort like yesterday evening, both times before eating again, so I’d say from something before, which would both times be the olives I ate at around 15:00, today it was 4. So went down to 2 olives in the evening. At night (1:00) a bit of very slight skin burning, which might be the heat tho. In the evening an oat butter alternative and an einkorn bread (an ancient wheat type with gluten), hard cheese and soft goat cheese… so lots of risks… But: No further problems at night, no nostrils and sinuses, but in the afternoon till evening, altho I’d only eaten 3 olives at 14:00??
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - #22 on 21st :face_with_monocle: (Sleep & +25% GABA helping.) Next appointment #23 on 30th. Hoping that my energy is increasing while I’m resting so much.

SELF-PHYSIO (click for details): 113'

:white_check_mark: airing 5x2’, cold shower 3x(10’), cream fc/ey/hd/ft 1x1’, teeth 3x2’, HWB 0’, breath exercises 4’, Timing, hunchback-pillow 10’, Y. Nidra 10’, massage gun 0’, neck 1+ 5’, neck 2 0’, plantar/calf stretch 10’, acupressure 2’, palpate 1’, belly 3’, back 10’, aloe vera 1’, twist-stretch 5’, yoga/stretching 5’.
Combine: next?
:x: 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 June 16th (28 supps): Supp costs:~325€/m (Jun 16th) Reading recommendations by Rodger Murphree, esp. about 5-HTP for sleep as a fundament, I thought I'd try it once again. To reduce side effects with the evening meal, and only 50mg, the lowest dose. However it didn't help sleep at all, rather it numbed my arms and hands upon waking and when getting up properly I was dizzy and numbed in my head for a while, so even at that small dose a bit of harm and no good at all! Same as the last times I tried it.... CHANGED: 5 (sometimes 4) passiflora & 5 GABA, first at 19:00, all ones that were out are back, Fev as of 12th, P5P a bit later, EGCg 15th. GI harder from something, maybe EGCg. My old rhodiola is still not available, but found a good substitute product and ordered that. DOUBLED: both magnesiums, & pine bark to 2 for energy, & B2 to 4x0.05g as my product has less, & magnolia/honokiol to 2 in the *evenings for sleep (12th). DAO seldom, but need to be more careful. No more copper. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B3/Nia, Cu, EGCg, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jun 12th (28 supps): ALA .2g, B2 2x.1g, B12 5mg/3m, C 2x.5g, Cr 3x1g, usually 0 DAO before meals, D3 up to 2-3/w, EGCG 0x(50%, incl. theanine?).5g, EllagicA .2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 4-5x.6g=~2.8g, Gi 3x?, Glu:~0.8g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 0x5mg, Mg Gly 1x50mg, Mg Mal 1x45mg, P5 27mg, Pf 5x.35g, pine bark 2x.5g, Pq 1, Q10 (ubn) !1x.1g/d, Qc 4x.5g/d, Rs (50%) 2x.4g, Ro 0x.3g(+9mgC), Sa .1g, Sily (80%)x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Feb 15th (before: see the reference post)
/19:40 A1/2 “19:00” PF#1+2 GABA#1 Cr#1 1mal#1, 1P5P (0Se) 1PQQ 3mlxΩ3 & Qc. Meal: 0 DAO
Meal - Gum -
/21:40 A3 “21:00” PF#3 .6 GABA#2&.4glu#1 & 1Lut (slp!) & Qc +0NAC
0 Chamomile tea.
/1:00 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid + 0 Rupafin
/1:50 B1 “01:00” PF#5
meal 6:20
/8:50 B2 “07:00” +ALA+1x pine bark, (teeth) +0 !Ro
/8:50 B3 “07:00” (-30’) Q10#1 Qc Rs SAM-e
/8:50 B4 “07:00” 0xEGCg + Fev/MSM + Sily
/10:00 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) .1gB2, gink#1, 0 Cu (or Zn) 1xHon, 0 DAO +1gly + 1x pine bark#2
/10:00 C3 “MEAL” .5gC#1 2The2 (0NAC)+PEA
Meal -10:30 Gum -
/12:40 C4 “11:00” (+2h/) gi#2 0gly#1. Nd#? & Ellagic acid
0 DAO (D1) “12:30” 0psyllium
14:10 D2/3 “13:00” .5gC#2,Cr#3,!.6GABA#5,gink#3,0gly#3+4, 0NAC#5 DRINK!
Meal 13:10-14:10 Gum 14:10-40
/19:40 D4 “17:00” (“meal/acids+2h”) Qc#4.Rs#2, Nd#? +!Ro
eve:
“18:00” Prepare: 1) Cpl & chk/C supp-chg. 2) Remove “v”, cut, save, paste 1x & unhide & paste 2nd (+1 to date and ##). Close 2nd TAB!
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c.; last: Apr 10th.)

The day's 16 supp-compartments (10', plus 5' making capsules), Jun 12th

Pf: 1A1+1A2+1A3+1A4+1B1, B2:A1+C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4. 4-5xGa: A3,A4,B1?,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 1Gly:C2 2Hon:A2 1Mal:A2 Qc: A2.A3.B3.D4 (0)Ro:B2,D4 Rs:B3,D4 SINGLE: P5:A2 A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa+Q1 (->ubiquinone <150mg/d!) B4: EGCG&Fev/MSM&Sily C2:0Cu/Zn C3:2Th+PEA (A2:Ω/Pq:meal) DAO before every meal, usually only when risk?
(A2:0Se), (B2:0mu), (5NADH if nec.) (D1:0Pe). (0 Nia) (0Nc: A3, B1,C1,C3,D2) (0Sr: B1,C4,D4)

Development

‘Research’ today: No. Except half-life of 5-HTP again, but half-life of 2.2-7.4h doesn’t mean it’s out of my body by waking up time and also doesn’t mean it doesn’t have any further effects.
Lessons in self-care #348 Managing to be clearer and clearer to people what I will likely be able to do and what not, instead of trying for the max. that I can imagine.
Lessons in self-care #349 Also decided to sit on the floor anywhere in church if I need to, and my wife also suggested generally bringing my mat with me. That way I can manage to participate more, instead of breaking off in the middle, by resting. Where if not there?! :smirk_cat:
Reasons to be cheerful #351 Fun playing cajon!
Things I love about myself #45 As a kid I always imagined I wanted a simple life - now at last I’ve got one :smirk_cat: