JayCS’s Fibro Blog

2022-08-01, Monday - Energy 15% / Sleep 85% / Feeling 80%(-60-80%)-ish

Sleeping less than 9h today seems to keep up some cortisol, increase energy and reduce the pain, which helped me thru the day. But praps it was also sleeping long the first days after the Big Trigger. Slightly cortisoley-feverish with a little energy in the evening. Just got to keep the balance with sleep.

Today’s symptoms sorted by the ACR 2016 criteria

Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (20(-50-20)%, stiff 15%) + spine-pain 3 (10%), shoulder-girdles/hips 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (85%), insomnia 3 (15%), fog 2 (20%), headache 0, GI 1 (10%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 8h20, up 7x (1h53) ✅, but ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 80%/2 ✅, but still tired eye/face, altho I was "only" doing Yoga Nidra the last 30'...

cold shower 23:00 p0 Sleep 23:37- ear plugs TEETH
1:30 28’ 80%/2/20% p2-3 st1 sip fw5’ A4
3:29 7’ 80%/2/15% p2-3 st1 sip fw1’ air
4:59 16’ 70%/3/15% p1 st1 sip fw12’ air
5:28 11’ 70%/3/15% p0-1 st1 sip fw12’ ear plugs eye mask FCS#2 air
7:10 17’ 70%/3/20% p0 st1 sip fw2’ (ear plugs eye mask) 6 air stools
8:49 34’ 70%/3/20% p0 st1 sip fw20’ (ear plugs eye mask)
-9:50 B2-4 at 10:05
Sum: 23+9h50-(28+7+16+11+17+34=)1h53 = 10h13-1h53 = 8h20, up 7x (1h53)

ACTIVITIES (aim: 40% energy)ACHE: 80%/2 2x10’ cycle, plus 30’ wait in sun, wind & near 2 smokers ➔ 60%/5 :x: :white_check_mark:. But after resting a while quite good again in the ➔ 80%/2, whilst getting tired even before taking the evening supps (all late… :mantelpiece_clock: ) Still striking how little I can do, even if it’s getting better.
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark: GI: quite good, still no :white_check_mark:, esophagus :white_check_mark:. jaw 0x5’’ :white_check_mark:, pee pain: 7xp1-2, 3x3p :x:, see below: At night 1-3 I can’t really see being serotonin as I take 1.8g GABA in the evening, same at 15:00.
Small irritations & pains at night were OK.
Standing in the sun waiting for ?30’ was really strenuous, but it was more other things than the standing.
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Apparently no other problems(?)
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:
Weather: Indoors :white_check_mark:. Outdoors :white_check_mark:
Urinary diary: 19:30 p1 :face_with_monocle: 22:05 p1 :face_with_monocle: (after no raisins, but a bit of apple, yogurt, more sheep cheese than at 15:00. I hope it’s not the apples! And praps I can adjust amounts…) 1:35 p2-3! :x: 3:29 p2-3 :x: 4:59 p1 :face_with_monocle: 5:28 p0-1 :face_with_monocle: 7:10 p0 8:49 p0 11:05 p1 :face_with_monocle: 12:05 p2 :face_with_monocle: (hmm, what’s that tho? Is it waiting too long with GABA after all, or yesterday a food trigger and that? (lack of GABA not being a real trigger) 13:00 p0 :white_check_mark: 14:55 p3+p0 :x: 15:45 p1 :face_with_monocle: Now what was that “attack” - milder than the last days, but still not OK: Raisins (lots) and apple, but no: yoghurt, cheese, chocolate, hazelnuts. In the evening: Raisins (few) and apple, and hazelnuts, no yogurt, cheese, chocolate.
17:05 p0-1 :white_check_mark: Must have been once more, sez I at 22:00…?

Treatments

Docs:
Chinese Acupuncturist - #25 on 21st :face_with_monocle: (Sleep & +25% GABA helping.) Sleeping less than 9h today seems to keep up some cortisol, which might help me thru the day. But praps it was also sleeping long the first days. Session #26 on 2nd.

SELF-PHYSIO (click for details): 91' (back late in the evening, so on tomorrows tally)

:white_check_mark: airing 5x2’, cold shower 2x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 30’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 0’, belly 0’, back 0’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’.
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 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: GenF20+?? (HGH and amino acids); Alpha GPC = choline alfoscerate? B3 flush free? CoQ10 with evening meal from July 20th! (unstuffs nose) Run out of vitamin B2 (R-5-P) July 14th. Reducing P5P too. NEW IDEAS: Copper in psyllium. Copper suggested by verywellhealth, Hagmeyer and now Robbins. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jul 22nd (>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Jun 27th (before: see the reference post)
/20:15 A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10.
Meal - Gum -
/21:45 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/10:05 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro
/10:05 B3 “07:00” (-30’) Qc Rs#1 SAM-e
/10:05 B4 “07:00” EGCg + Fev/MSM + Sily +2The
0 DAO
/?11:45 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, ?11:45 gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk.
?11:45 C3 “MEAL” .5gC#1 (0NAC)+PEA
Meal - Gum -
/20:00 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 DAO (D1) “12:30” 0psyllium
/14:35 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
Meal - Gum -
/20:00 16:35 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro
eve:
/20:35 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), Jul 22nd

Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (->ubiquinone <150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3: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: Interesting article I was pointed to which seems to be saying that there are autoantibodies (Aab) that reduce the serotonin. If this explains all the/my serotonin reduction is another matter. But it makes me think all theories are more and more related (“autoimmune neuroinflammation” causing dysbalances). More on that tomorrow.
But first got to order quite a few new supps and re-order a few old ones that have run out or will do or I want to try again.
Lessons in self-care #382 Need to concentrate on self-care more now my wife is away for a few days.
Reasons to be cheerful #386 Moving a bit more. Music. Serotonin study. Quite a lot of good things today.
Things I love about myself #70 Cheerful and warm.

2022-08-02, Tuesday - Energy 18% / Sleep 80% / Feeling 80%-ish

Keeping a quite good grip on self-discipline all day :trophy:

Today’s symptoms sorted by the ACR 2016 criteria

Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (15%, stiff 15%) + spine-pain 3 (10%), shoulder-girdles/hips 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (82%), insomnia 3 (20%), fog 2 (15%), headache 0, GI 1 (10%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 8h34, up 6x (1h37) ✅, but quite a bit of dosing, light sleep, gotta get fw under control again ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 80%/2 ✅

cold shower 23:00 p0-1 Sleep 23:30- A4 at 23:20
1:00 13’ 80%/2/15% p0 st1 sip fw10’ air
2:47 13+18’=31’ 80%/2/15% p2! st1 sip fw25’ air
3:39 25’ 80%/2/15% p2! st1 sip fw10’ FCS
4:16 20’ 6 p0
6:20 4’ 80%/2/15% p0 st1 sip fw1’
8:02 4’ 80%/2/15% p1 st1 sip fw1’
-9:41
B2-4
Sum: 30+9h41-(13+31+25+20+4+4=)1h37 = 10h11-1h37 = 8h34, up 6x (1h37)

ACTIVITIES (aim: 40% energy)ACHE: 80%/2 25’+20’ housework, phoning 25’ hard after acupuncture, but 50’ in the evening was OK, while doing back exercises & preparing supps ➔ 80%/2, but decided due to fatigue backlash as well as from acupuncture not to cycle to a birthday :white_check_mark:. General very “altered” from acupuncture, but if I keep a grip on self-discipline tonight, should be good tomorrow.
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark:, GI: again no heartburn (that’s the word that was missing yesterday…) :white_check_mark:, esophagus :white_check_mark: jaw 0x5’’ :white_check_mark: pee pain: 0xp1-2 :white_check_mark:: Remember tho GABA may seem to improve the pain, supps incl. GABA as acids may be increasing it.
(lie, sit, stand, arms up, cycle, walk, mask??)
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Nothing else.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:
Weather: Indoors :white_check_mark: Outdoors :white_check_mark: - had the feeling I could’ve put less on, which is good and new, but maybe it was just that I was doing something fairly strenuous.
Urinary diary: :x: :white_check_mark: :face_with_monocle: 23:00 p0-1 Sleep 23:30- A4 at 23:20
1:00 p0 2:47 p2! 3:39 p2! 4:16 p0 6:20 p0 8:02 p1 10:20 p0. 11:35 p0 12:50 p0, rest p0(-1) 20:05 p0 all despite a lot of cheese at midday.

Treatments

Docs:
Chinese Acupuncturist - #26 on 2nd felt good, but of course in an cortisole-y ‘altered’ state after, which is intended :white_check_mark: (Sleep & +25% GABA helping.) Session #27 on 11th.

SELF-PHYSIO (click for details): 2h31. What if I do Wim Hof Breathing again?

:white_check_mark: airing 5x2’, cold shower 2x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 40’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 0’, belly 0’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’.
Combine: next? breath-hold 12’,
: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 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: GenF20+?? (HGH and amino acids); Alpha GPC = choline alfoscerate? B3 flush free? CoQ10 with evening meal from July 20th! (unstuffs nose) Run out of vitamin B2 (R-5-P) July 14th. Reducing P5P too. NEW IDEAS: Copper in psyllium. Copper suggested by verywellhealth, Hagmeyer and now Robbins. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jul 22nd (>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Jun 27th (before: see the reference post)
/20:35 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10.
Meal - Gum -
/22:05 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
/23:20 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/10:15 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro
/10:15 B3 “07:00” (-30’) Qc Rs#1 SAM-e
/10:15 B4 “07:00” EGCg + Fev/MSM + Sily +2The
0 DAO
/11:15 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk.
/11:15 C3 “MEAL” .5gC#1 (0NAC)+PEA
Meal - Gum -
/14:25 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 DAO (D1) “12:30” 0psyllium
/16:50 14:55 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
Meal - Gum -
/18:55 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro
eve:
/20:00
“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), Jul 22nd

Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (->ubiquinone <150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3: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:
This overview Autoimmunity and Neuroinflammation in Fibromyalgia pointed me to this study from 2019:
IJMS | Free Full-Text | Neuroimmunology: What Role for Autoimmunity, Neuroinflammation, and Small Fiber Neuropathy in Fibromyalgia, Chronic Fatigue Syndrome, and Adverse Events after Human Papillomavirus Vaccination? | HTML
Autoantibodies for serotonin
Biology and therapy of fibromyalgia. Evidence-based biomarkers for fibromyalgia syndrome - PMC
there is no proof of FM being autoimmune, the studies only show hunches resulting in some pointers.
But the article has pointed me to small details I’d never been able to take in before, like this one which I even thought was wrong:
Low serotonin might be caused by autoantibodies to serotonin, which can be called “Antiserotonin (antibody)”. (GABA increases serotonin & helps me, so my serotonin is low (common in fibromyalgia).)
However even this were proven, it wouldn’t be on a level of causes of fibromyalgia, but only of biomarkers (association isn’t causation) - and nowhere near solid treatments.
Details:
Now again, the evidence isn’t particularly high and also very old (1992 & 1995 by one group, 2001 by another). For instance an article from 2008 summing this up, authored amongst others by “one of our experts” Daniel Clauw, said it’s praps even less clear than the tender points, which they at that time were still defending a bit. They reviewed evidence for 15 sets of biomarkers and came to the conclusion: “Of the objective tests, those that hold the most promise as biomarkers are probably tests that directly assess elements of neural function, such as functional neuroimaging, ERPs, and DNIC.”
"Antiserotonin antibody noted to be increased in three cross-sectional studies by two different groups.
Stringent controls necessary prior to determining utility. Longitudinal studies needed."
That 2008 summary is called “Biology and therapy of fibromyalgia. Evidence-based biomarkers for fibromyalgia syndrome”.
What confuses any clear conclusions for me is that antiserotonin antibodies might reduce the serotonin released by mast cells, or more generally serotonin can be high in mast cell disorders, of which I have MCAS.**

Lessons in self-care #383 More self-disciplined today, did quite a few things in an effective way.
Reasons to be cheerful #387 Funny ‘joke’ not meant as one, a mate on the phone said I don’t have much energy, but my wife would say I do, just it’s negative energy. :rofl::rofl::rofl::rofl::rofl::rofl::rofl::rofl::rofl:
Things I love about myself #71 I can laugh and am so multi-tasking once again.

2022-08-03, Wednesday - Energy 20-25% / Sleep 75% / Feeling 80%-ish

12 sleep breaks! :trophy: :1st_place_medal:

Massage gun for esophagus block! :face_with_monocle: :trophy:

Much more energy today…!

Today’s symptoms sorted by the ACR 2016 criteria

Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (20%, stiff 15%) + spine-pain 3 (20%), shoulder-girdles/hips 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (80-75%), insomnia 3 (25%), fog 2 (?20%), headache 0, GI 1 (?20%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 8h13, up 12x! (2h43), trying vagal ear exercises and >1h of Yoga Nidra. ✅, but ➔ Feeling 90-70% well, Ache 2-3 of 7 🧐, getting up: ?80%/2 ❌

cold shower p0 Sleep 00:07- vagal stressing
1:25 9’? 90%/2/10% p0-1 st1 sip fw3’
3:00 29’ 70%/3/10% p0-1 (delayed & long) st2 sip fw25’ grrr air vagal stressing
3:42 3’ 70%/3/10% p0-1 (delayed & long) st1 sip fw1’ air vagal:OK, ear plugs
5:02 12’ 80%/2/10% p1-2 :face_with_monocle: st1 sip fw5’ air vagal teeth
5:32 26’ 80%/2/20% st1 sip fw3’ slight yearn/6 vagal (2x15’‘)
6:19 55’ 80%/2/20% st1 sip fw55’ vagal 2x(2x15’‘) hunger pain eat, bit of heartburn.
7:33 11’ 80%/2/10% p0 st1 sip fw1’ awake, heartburn. OK 5h is much too short, FCS#2
8:30 4’ 80%/2/10% p0 st1 sip fw1’ awake, stools?
9:27 3’ 80%/2/10% p0 st1 sip fw1’
10:19 3’+2’ 80%/2/10% p0 st1 sip fw1’
-10:39 6’ 80%/2/10% p0 st1 sip fw1’
-11:03 B2-4
Sum: 11:03-7-(9+29+3+12+26+55+11+4+3+3+2+6=)2h43, 10h56-2h43 = 8h13, up 12x (2h43), trying vagal ear exercises and >1h of Yoga Nidra.

ACTIVITIES (aim: 40% energy)ACHE: 80%/2, even cycling 3x10’ and 20-30’ of carrying things around TWICE! And 10’ shop in the evening, 1-2 phone calls ➔ 80%/2 :white_check_mark:
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark: GI :white_check_mark:. esophagus: massage gunning it is the new craze! :white_check_mark: I hope…! Shouldn’t get lax with it tho. :face_with_monocle: But I’ve always got my gun at the table now, ready to draw like a cowboy in a saloon! :rofl: jaw 0x5’’ :white_check_mark: pee pain: 0xp1-2, despite normal amount of supps - only two meals?! Praps not drinking enough? :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Testing further. Apparently no problems at the moment.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:
Weather: Indoors :white_check_mark: Outdoors: hot and windy, but OK for me for a short time cycling a while… :white_check_mark:
Urinary diary: 20:00 Strange, sitting on the loo still continually felling something’s still gonna come, but maybe it’s just because I’m sitting there, I’ll just get up :rofl: - yeah, that was OK. By the way at 16:00 I ate a fig, no problems, at 20:40 200ml almond yogurt to see if a large amount triggers anything. 23:55 p0. 1:25 p0-1 3:00 p0-1 3:42 p0-1 5:02 p1-2 7:33 p0 8:30 p0 9:27 p0 10:19 p0 10:39 ? ?? 17:00 p1 :face_with_monocle: Later: p0… Ate a lot of yoghurt, quite a bit of apple, cheese and raisins in the evening… Only two meals today…
:x: :white_check_mark: :face_with_monocle:

Treatments

Docs:
Chinese Acupuncturist - #26 on 2nd :white_check_mark: (Sleep & +25% GABA helping.) WOW. Session #27 on 11th.

SELF-PHYSIO (click for details): 2h

:white_check_mark: airing 5x2’, cold shower 2x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 60’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 0’, belly 0’, back 0’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’.
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 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: GenF20+?? (HGH and amino acids); Alpha GPC = choline alfoscerate? B3 flush free? CoQ10 with evening meal from July 20th! (unstuffs nose) Run out of vitamin B2 (R-5-P) July 14th. Reducing P5P too. NEW IDEAS: Copper in psyllium. Copper suggested by verywellhealth, Hagmeyer and now Robbins. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jul 22nd (>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Jun 27th (before: see the reference post)
/20:00 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10.
Meal - Gum -
/21:55 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
23:00 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
B1 “01:00” PF#5
/11:25 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro
/11:25 B3 “07:00” (-30’) Qc Rs#1 SAM-e
/11:25 B4 “07:00” EGCg + Fev/MSM + Sily +2The
0 DAO
/13:10 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk.
/13:10 12:35 C3 “MEAL” .5gC#1 (0NAC)+PEA
Meal - Gum -
/19:00 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 DAO (D1) “12:30” 0psyllium
/15:15 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
Meal - Gum -
/19:00 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro
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), Jul 22nd

Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (->ubiquinone <150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3: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: tVNS vs. TENS - The "How To" of Transcutaneous Vagus Nerve Stimulation - YouTube
So this video is about tVNS devices (“Parasym”) which are low level low range TENS units attached to the ear with a clip. If t = T, both ‘transcutaneous’. At 3’17’’ it says the specific tVNS units cost £600 (the video was uploaded July 2022), whilst an expensive TENS unit which might be able to be adjusted to this low range costs £80 and the clip for it £40. On the site of the UK TENS company she recommends I can find neither a tVNS unit nor a TENS unit with a suitable program, altho the video was uploaded 3 weeks ago. To me it sounds like hard to get. Or maybe you need to phone them for advice.
On Optimizehealth365 they start talking about tVNS, then recommend a certain TENS unit, and then say as it’s hard to get a tVNS unit you have to do a bit of DIY work on it, which doesn’t sound at all easy…
If it is hard to get and there is hardly any medical evidence then it is last in line for anyone who wants success with their symptoms.
Also I’m specifically wondering what the difference is between a microcurrent unit and a tVNS unit, since both are low level and low range. Looking for a microcurrent unit seems more promising than a tVNS unit.
In the video and in 1-2 studies it says tVNS may be helpful for epilepsy. However above TENS site warns people with epilepsy. From own experience I’m very wary.
Bottom line for me from all this is, incl. that video: tVNS may be of interest to someone who has tried >100 treatment types (like myself), but completely off the grid for someone just starting. If it initiates great hope, it very likely even greater disappointment.
Lacking a better comparison: That would be a bit like a person just starting stamp collecting who wants to save all their money to get just an original Green Mauritius. Just there is no such thing… Instead it’d be much more productive and rewarding to go for the usual things first. A TENS and vagal exercises instead of a tVNS; supps like magnesium glycinate, CoQ10 & passiflora before GABA etc…

Lessons in self-care #384 Wonky self-discipline, sort of OK, getting stuff done, but not eating, drinking well, and sleep difficult, bed too late.
Reasons to be cheerful #388 Wow, massage gun for esophagus blocks :smile_cat: - who’d’ve though? :face_with_monocle:

2022-08-04, Thursday - Energy 25% / Sleep 85% / Feeling 80%-ish

Found a new strategy for my early morning supps to take them before getting up properly but prevent them getting stuck: Drinking much more. Which is a good start to the day and hopefully no problem if I do it shortly before the 8h-sleep mark.

Actually yesterday could count as 25% energy, just I was wary at the start of the day if it’d really hold thru - but it did. However brain fog was praps more, something like 30%, I couldn’t concentrate on ordering supps, too complicated, that’s unusual for me.

Timely massage gun treatment a second time in the evening went really well. Forgot to put that under “esophagus” yesterday…

Today’s symptoms sorted by the ACR 2016 criteria

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

Triggers & resulting Symptoms

SLEEP (click for details): 8h14, up 5x (1h41), earlier'd've been better, but apart from that good self-discipline ✅, but ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 80%/2, bit tired eyes, body a bit wired, cos the last half hour was Yoga Nidra ✅

cold shower 23:30: p0 Sleep 00:05-
ear plugs TEETH
1:19 9’ 90%/1/15 % p0 st1 sip fw1’ air ENERGY UP IF LAPTOP DOWN!
3:30 10’ 90%/1/15% p0 st1 sip fw1’ air ENERGY UP IF LAPTOP DOWN! ESP at 3!
5:12 25’ 90%/1/15% p0 st1 sip fw1’ air lots FCS#2 (waking up in between, but not getting up) FCS#2 cos hot, sticky, then slightly nauseous
8:01 47’ 90%/1/15% p0 st1 sip f10’ (ear plugs) 6 stools
9:15 10’ 80%/2/15% st1 drink lots fw5’ air B2-4
-10:00
Sum: 10h-5-(9+10+25+47+10=)1h41 = 8h14, up 5x (1h41), earlier’d’ve been better.
(waking up once at around 4:30 between, but not getting up… then at 5:12 overheated and throat sticky - panic-cough…FCS#2)

ACTIVITIES (aim: 40% energy)ACHE: Going to an office only to 25’ there and back, slight stress, but still 80%/2, at the sleep lab doc at 15h was a strain to wait 1h and talk 30’, but good, just I was shattered for 2-4 hours ➔ 70-80%/3-2 :white_check_mark:
?? TT, cycle, mask, work, kids,
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark: GI, despite 2 slices of bread (but water on it and chewed very well) :white_check_mark:, esophagus: evening, but before it could become a problem the new massage technique helped. jaw: 2x5’’ (but rather the other rather than the tooth side) :white_check_mark: pee pain: 1xp1-2 :white_check_mark:
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Even real energy is better since yesterday :face_with_monocle:. No histamine-y problems at the moment. So maybe that’s also increasing my energy. Slightly burning sinuses at 21:00, maybe from eating - I’m concentrating on bladder & massaging the blocks tho.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:
Weather: Indoors :white_check_mark: Outdoors: going out in the heat makes me nauseous, but for the short cycle rides the sun & breeze are still OK. :white_check_mark:
Urinary diary: p0 - very good actually, despite yogurt, raisins, apple, supps, cheese, bread, so it’s only chocolate and hazelnuts still to be tested: 23:30 1:19 3:30 5:12 p0 8:01 11:00 p1 :face_with_monocle: 11:40 p0. 13:15 p0 14:25 p0 (15:20 p0) 17:50 p0 19:25 0 :white_check_mark:

Treatments

Docs:
Sleep lab psychiatrist: Very productive explaining my situation. 3-monthly sleep lab psychiatrist appt. and when she at the end asked if I want to keep that interval or prolong it, my resumé was that it helps me greatly explaining things to her & just some reactions to develop some new ideas. So docs are good for something after all. :smirk_cat: - no honestly, it made me realize what all my docs were actually good for after all, to further my own thinking. I talked about my new brilliant work situation, how little physical activities I can do per day, that Chinese acupuncture is helping but only if I curb the cortisol by focusing very strongly on my sleep techniques. I asked her for info on vagus, she said it does improve the body’s situation for sleeping. Told her about the exercises. The preparation for the talk made me remember to try heartburn acupressure etc. at night (as well as using almonds.)
Chinese Acupuncturist - #26 on 2nd :white_check_mark: (Sleep & +25% GABA helping.) Still good, but only up to a point of about 2 hours, however more energy bursts now, something I haven’d had since the jabs. :white_check_mark: Session #27 on 11th.

SELF-PHYSIO (click for details): 2h17

:white_check_mark: airing 10x2’, cold shower 2x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 0x3’, breath exercises 4x1’, Timing, hunchback-pillow 20’, Y. Nidra 40’, massage gun 2x3’, neck 1+ 0x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 4x1’, yoga/stretching 0x1’. jolt-jump 1’, marionette-hang 0’, shaking dance 1’,
Combine: next?
:x: workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, bent leg fall 1’.

Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: GenF20+?? (HGH and amino acids); Alpha GPC = choline alfoscerate? B3 flush free? CoQ10 with evening meal from July 20th! (unstuffs nose) Run out of vitamin B2 (R-5-P) July 14th. Reducing P5P too. NEW IDEAS: Copper in psyllium. Copper suggested by verywellhealth, Hagmeyer and now Robbins. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jul 22nd (>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Jun 27th (before: see the reference post)
/20:00 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10.
Meal - Gum -
/22:00 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
/23:30 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/9:20 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro
/9:20 B3 “07:00” (-30’) Qc Rs#1 SAM-e
/9:20 B4 “07:00” EGCg + Fev/MSM + Sily +2The
0 DAO
/11:20 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk.
/11:20 C3 “MEAL” .5gC#1 (0NAC)+PEA
Meal 10:15- Gum -
/13:40 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 DAO (D1) “12:30” 0psyllium
/19:55 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
Meal 16:25- Gum -
/19:20 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro
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), Jul 22nd

Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (->ubiquinone <150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3: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:
Overview of alpha GPC https://draxe.com/nutrition/alpha-gpc/#What_Is_Alpha_GPC
Side effects of alpha GPC
Alpha-GPC Side Effects - Should You Take Alpha-GPC?
Side effects of hGH (human Growth Hormone):
HGH: Side Effects in Men and Women
HGH Side Effects And How To Avoid Them?
Realistic effects & side effects of hGH: Mayoclinic recommends against it.
Human growth hormone (HGH): Does it slow aging? - Mayo Clinic. GenF20+ is expensive (70$) and can only be got by one company.
Lessons in self-care #385 I hadn’t thought before that my two activities would be enough, but when I noticed they were I had no problem putting off a video & phone call with family.
Reasons to be cheerful #389 Quite a bit of energy, but a right laugh when I tried to get up from the doc’s chair after us agreeing how much energy I have today!
Things I love about myself #72 “Buoyant” :upside_down_face:

2022-08-05, Friday - Energy 20% / Sleep 90% / Feeling 80%-ish

New tool: Temperature drop outside of >15°C, inside of about 6° due to my wife wanting to air all the heat out. (She forgot how much pain that would cause me… The shirt is nearer than the coat. :smirk_cat: Had white lips from the cold. However…) Aside from staying in my un-aired warm room… It made me think up a new strategy for temperature drops: Cold showering and then putting long johns and a thick jacket on, moving around until I overheated, then hot water bottle on my feet, cos they were still cold.

New tool for back training multi-tasked: Typing in cobra position without elbows on the ground!

Breath-holding! :trophy:

New tool attempt: Cold showering after food allergy burning reaction… semi-successful :trophy:

Today’s symptoms sorted by the ACR 2016 criteria

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

Triggers & resulting Symptoms

SLEEP (click for details): 8h17, up 5x (1h01), lots of YoNi attempts ✅ ➔ Feeling 80(70)% well, Ache 1(2) of 7 ✅, getting up: 80%/2 ✅

cold shower 23:00 p0 Sleep 23:45-
2:28 36’ 80%/1/15% p0 st1 sip fw5’ 6 → dose, bit vagal, developing unrest
3:30 5’ 80%/1/15% p0 st1 sip fw1’ FCS#2
4:42 4’ 80%/1/15% p0 st1 sip fw1’ air
6:33 5’ 70%/2/15% p0 st1 sip fw1’ nauseous air
7:44 10’+1’ 80%/1/15% (p0) st1 sip fw1’ nostrils, not so nauseous B2-4
post nostrils vid on MountainGirl thread
-9:03 B2-4
stools?
Sum: 15+9h03-(36+5+4+5+11=)61’ = 8h17, up 5x (1h01), lots of YoNi attempts

ACTIVITIES (aim: 40% energy)ACHE: 80%/2, but dash of cold air from going outside my room into the aired flat ➔ 60%/5 :x:, so quickly back in again to warm up, then thought up the strategy of resetting using a cold shower and then warming up immediately after, to slowly cope with the cold better ➔ 80%/2, :white_check_mark: :trophy: Nothing else, just shop short in the evening. :white_check_mark:
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark: GI (unless not bladder) :white_check_mark:, esophagus :face_with_monocle:, but again massaging immediately helps. :white_check_mark: jaw 1x5’’ :white_check_mark: pee pain: 1xp1-2 :white_check_mark:, but 1xp5! yesterday’s hazelnuts?
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Allergy reaction to some food at 14:00, I think it was too old raw veggies cut either yesterday or praps day before, in fridge, but still. Cold shower helped against the burning & the weakness, esp. faintness & partly the but later at 18:00 I also got sinus burning.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:. Neighbour who had Covid is out and about again. I think apart from airing the staircase I’ll be masking for a few days, if I see her.
Weather: Indoors :white_check_mark:: Well, would be, if my wife hadn’t aired! :x: Outdoors :face_with_monocle:?
Urinary diary: :x: :white_check_mark: :face_with_monocle: Experimented with quite a lot of hazelnuts (only chocolate to go now) may have “worked”, altho over 12h later, and at night 6xp0 :white_check_mark:. However hazelnuts aren’t on most lists, as opposed to chocolate so I definitely need to do further trials!: 12:30 p5! :x::x::x: (wasn’t sure tho it this was different, there seemed a bit of gut involvement, but stools fine and it seemed to radiate from the bladder. I had to vibrate-massage it for 10’ and put hot water bottle. No specific urge or frequency issue, just stabby bladder pain before and during, that was partly resolved by peeing, but further improved with the massage) 13:45 p2 :x: (13:50 p0 :white_check_mark: - interesting sitting on the loo for 10 minutes that I can sometimes pee about 3 times.) 14:40 p2 :x: I think 15:40 too, p0? 16:40 p0 :white_check_mark: 17:25 p0 :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - #26 on 2nd :white_check_mark: (Sleep & +25% GABA helping.) Still pretty good natural energy, despite the temperature change. Session #27 on 11th.

WHB: 1’20’’ 1’40’’ 1’40’’ without any ado!

SELF-PHYSIO (click for details): 2h11'.... New idea for back exercises: Do the most important ones on my front while typing lying on my front!!!

:white_check_mark: airing 5x2’, cold shower 3x(10’), cream fc/ey/hd/ft 0x1’, teeth 3x2’, HWB 1x3’, breath exercises 10x1’, Timing, hunchback-pillow 20’, Y. Nidra 30’, massage gun 1x3’, neck 1+ 0x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 1x1’, palpate 10’, belly 0’, back 5’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’, breath-hold 12’.
Combine: next?
:x: workout 7’, horse stance 1’, balance roll standing 5’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.

Supps June 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Got rutin yesterday Aug 3rd, started using it immediately. Ordered B3, flush free, olive oil extract, fisetin, (seems to have more not less evidence than rutin). and re-order R-ALA, SAM-e, B2 (R-5-P). A new experiment: pure ATP - can't imagine that working, but who knows. Now I'll be re-ordering bulk sodium ascorbate (alkaline vitamine C) & a cheaper source for luteolin. Decided against GenF20+ (HGH and amino acids).Ordered Alpha GPC = choline alfoscerate today though. Decided to re-order copper gluconate, pending low bloods, and not to take in my psyllium which may cause other problems, e.g. bladder because of the orange flavour, or I might need to order neutral one. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jul 22nd (>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Jun 27th (before: see the reference post)
/20:20 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10.
Meal - Gum -
/21:40 21:20 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
/22:55 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/07:50 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro
/07:50 B3 “07:00” (-30’) Qc Rs#1 SAM-e
/07:50 B4 “07:00” EGCg + Fev/MSM + Sily +2The
0 DAO
/10:40 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk.
/10:40 C3 “MEAL” .5gC#1 (0NAC)+PEA
Meal 10:00-11:00 Gum -
/12:40 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 DAO (D1) “12:30” 0psyllium
/14:30 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
Meal 14:30-15:30 Gum -
/18:30 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro
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), Jul 22nd

Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (->ubiquinone <150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3: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: Don’t seem to have saved my links about rutin here, I came across it months ago as part of Bruce Hoffman’s C-Team for MCAS and wanted to try more there, also cos of its benefits for heart, blood clotting and lipids. An overview https://draxe.com/nutrition/rutin
Rutin: Benefits, Side Effects, Dosage, and Interactions Got to watch out for headache, rashes, muscle tension, changes in heartbeat, a high white blood cell count, blurred vision, fluid accumulation in your knees, and upset stomach.
I was just wondering whether my favourite acupressure points K27 for short breath have anything to do with the vagal nerve, but can’t find anything:
AWAKEN YOUR LUNGS IN 30 SECONDS - Dr Alan Mandell, DC - YouTube
Lessons in self-care #386 Several new strategies for my toolbox every day!
Reasons to be cheerful #390 Bigger and bigger toolbox!
Things I love about myself #73 So Creative once again!

2022-08-06, Saturday - Energy 25% / Sleep 85(90?)% / Feeling 85%-ish

What is my “fibromyalgia” for me? #1 Severe fatigue with overall Ache #2 insomnia & #3 pain of back, gut & bladder, in that order.

Today’s symptoms sorted by the ACR 2016 criteria

Widespread pain, WPI = 11 of 15 areas: limb-Ache 8 (10(-20)%, stiff 15%) + spine-pain 3 (20%), shoulder-girdles/hips 0
Symptom severity, SSS = severity 9 of 12: Fatigue 3 (75%), insomnia 3 (15-10%), fog 2 (10%), headache 0, GI 1 (40%), depression 0

Triggers & resulting Symptoms

SLEEP (click for details): 8h14, up 5x (41') ✅, but ➔ Feeling 70% well (burning and nauseous towards the end), Ache 1 of 7 🧐, getting up: 70/80%/1 ✅

cold shower p0 Sleep 22:45-?23:00?23:30? ear plugs sinuses?
2:19 5’ 80%/2/20% p3 st1 sip fw1’ air A4! ear plugs sinuses?
3:54 5’ 80%/2/20% p3 st1 sip fw1’ air sinuses
5:01 7’ 80%/2/20% p3 st1 sip fw1’ air TEETH eye mask sinuses
5:20 11’ 80%/2/20% p? st1 sip fw1’ air (eye mask) sinuses/face → FCS#2
6:42 13’ 80%/2/20% p0 st1 drink fw5’ air eye mask burn: B2-4 :white_check_mark: x6 :white_check_mark:
-7:55 80%/2/20% p0 st1 sip fw1’ eye mask stools firm. sort of awake. nauseous from taking the supps too early!? → drink & almonds.
Sum: 1+7h55-(5+5+7+11+13=)41 = 8h14, up 5x (41’)

ACTIVITIES (aim: 40% energy)ACHE: 80%/3 TT 3:0, 2x10’ in shops 3x8’ cycle ➔ 80%/3 :white_check_mark:, later 30’ moving stuff, after a short break 2 shops 30’, 4x8’ cycle ➔ 80%/3 :white_check_mark:
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark:, GI: firm stools, nausea at 8:00 :x:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark: pee pain: 0xp1-2​:x:, all postures & actions fairly OK.
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Not sure what triggered the allergic burning at 14:00 , probably old raw veggies, but it ended in sinuses/face burning from 18:00 all night, improved from the cold showers. Better from the morning on.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:
Weather: Indoors :white_check_mark: Outdoors :white_check_mark:
Urinary diary: 21:45 p1 :face_with_monocle: 22:25 p0 :white_check_mark: 23:00 p0 :white_check_mark: 2:20 p3 :x: 3:35 p0 :white_check_mark: 3:54 p3 :x: 5:01 p3 :x: 5:20 p? :face_with_monocle: 6:42 p0 :white_check_mark: 7:55?p0? :face_with_monocle: 10:15 p1? :face_with_monocle: 11:50 p1 :face_with_monocle: 12:15 p0-1 :face_with_monocle: , but bladder aching before and after :x:. Can this still be from the hazelnuts 2 days ago, I can’t imagine it, but I haven’t had anything like this for ages and I haven’t changed much else. Supps praps the rutin :interrobang: 13:25 p3 :x: Still pain, but less afterwards this time and last time. 15:45 p1-2 :face_with_monocle: 17:00? p0? :white_check_mark: 2-3x p0 :white_check_mark:

Treatments

Docs:
Chinese Acupuncturist - #26 on 2nd :white_check_mark: (Sleep & +25% GABA helping.) Still quite a bit of energy, and the energy bursts have returned fairly consistently! Session #27 on 11th.

SELF-PHYSIO (click for details): 82'

:white_check_mark: airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 4x1’, teeth 3x2’, HWB 0x3’, breath exercises 5x1’, Timing, hunchback-pillow 20’, Y. Nidra 0’, massage gun 0x3’, neck 1+ 2x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 3x1’, palpate 1’, belly 0’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’.
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 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Got rutin Aug 3rd, started using it immediately. Ordered B3, flush free, olive oil extract, fisetin, (seems to have more not less evidence than rutin). and re-order R-ALA, SAM-e, B2 (R-5-P). A new experiment: pure ATP - can't imagine that working, but who knows. Now I'll be re-ordering bulk sodium ascorbate (alkaline vitamine C) & a cheaper source for luteolin. I'm not quite sure about the quality, altho the shop seems to have best intentions, but I'll compare them with my previous source like a drug dealer: Look, taste, smell... Decided against GenF20+ (HGH and amino acids).Ordered Alpha GPC = choline alfoscerate today though. Decided to re-order copper gluconate, pending low bloods, and not to take in my psyllium which may cause other problems, e.g. bladder because of the orange flavour, or I might need to order neutral one. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jul 22nd (>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Jun 27th (before: see the reference post)
/19.50 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10.
Meal - Gum -
/21:55 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
/2:40 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/06:50 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro
/06:50 B3 “07:00” (-30’) Qc Rs#1 SAM-e
/06:50 B4 “07:00” EGCg + Fev/MSM + Sily +2The
0 DAO
/10:15 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk.
/10:15 C3 “MEAL” .5gC#1 (0NAC)+PEA + Rutin
Meal -10:20 Gum -
/12:20 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 DAO (D1) “12:30” 0psyllium
/16:00 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
Meal - Gum -
/18:35 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro
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), Jul 22nd

Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (->ubiquinone <150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3: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: Only bits’n’bobs I think.
Lessons in self-care #387 Got to watch out again since the renewed energy bursts without feverishness suggest I can do anything…
Reasons to be cheerful #391 Managed to pick up the balls at table tennis, use energy without problems and go to 2 shops (2x15’) afterwards.

2022-08-07, Sunday - Energy 25% / Sleep 90% / Feeling 85%-ish

Today’s symptoms sorted by the ACR 2016 criteria

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

Triggers & resulting Symptoms

SLEEP (click for details): 8h51, up 7x (1h02) ✅ ➔ Feeling 80% well, Ache 1(-2) of 7 ✅, getting up: 80%/1 ✅

cold shower p0 Sleep 22:55- (stomach burn) (ear plugs) TEETH/
0:24 5’ 80%/1/15% p3 st1 sip fw1’ air A4 (stomach burn)(ear plugs) (nostrils)
1:27 5’ 80%/1/15% p3 st1 sip fw1’ (dry mouth)(ear plugs) (nostrils)
2:32 5’ 80%/1/15% p3 st1 sip fw1’ air (dry mouth)(ear plugs) (nostrils)
3:44 5’ 80%/1/15% p2 st1 sip fw1’ (dry mouth)(ear plugs) (nostrils) (nauseous) feverish
3:57 28’ 70%/2/20% — st1 sip fw15’ (dry mouth)(ear plugs) (nostrils) (nauseous) FCS#2
6:04 3’ 80%/1/15% p2 st1 sip fw1’ (dry mouth)(ear plugs) (nostrils)
7:17 3’ 80%/1/15% p2 st1 sip fw1’ (dry mouth)(ear plugs) (nostrils)
8:25 8’ 80%/1/15% p0 st1 sip fw1’ (dry mouth)(ear plugs) (nostrils)
-8:48 stools, B2-4
Sum: 1h05+8h48-(5+5+5+5+28+3+3+8=)1h02 = 9h53-1h02 = 8h51, up 7x (1h02)

ACTIVITIES (aim: 40% energy)ACHE: 80%/1 “housework” as in sorting stuff, went wrong - some of it fell off my bike on the road, which made me very nervous and shaky, then spoke to 2 people, one I made sure realized that I was far over my limits ➔ 80%/5, but rest back down to ➔ 80%/2 :white_check_mark:, bit of cajon in service without forewarning and only short was interesting - no stage fright, but still a completely unnecessary strain, making me think I need to concentrate more on relaxing while playing music! ➔ 80%/3 :white_check_mark:, but after rest down again to ➔ 80%/2 :white_check_mark:.
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark: GI: stools firm, also OK-ish at night :white_check_mark:, esophagus :white_check_mark: jaw 0x5’’ :white_check_mark: pee pain: 0xp1-2 :white_check_mark:, so now recovered from what it was. Since I’m still taking rutin either it was getting used to it, or it wasn’t that, in that case strangely praps hazelnuts, but for that long seems impossible - I’ll do another hazelnut test soon.
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Bit feverish directly after yogurt in the evening, praps keep an eye on that.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:
Weather: Indoors :white_check_mark: Outdoors :white_check_mark: - just a question of adjusting clothing very quick - less socks outside in the heat, all 5 pairs indoors.
Urinary diary: Most of the day, incl. 16:10 p0 :white_check_mark: 21:00 p0-1 :white_check_mark:.

Treatments

Docs:
Chinese Acupuncturist - #26 on 2nd :white_check_mark: (Sleep & +25% GABA helping.) Still working with natural energy and energy bursts. Session #27 on 11th.

SELF-PHYSIO (click for details): 82'

:white_check_mark: airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 3x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 0’, massage gun 1x3’, neck 1+ 2x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’.
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 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Got rutin Aug 3rd, started using it immediately. Ordered B3, flush free, olive oil extract, fisetin, (seems to have more not less evidence than rutin). and re-order R-ALA, SAM-e, B2 (R-5-P). A new experiment: pure ATP - can't imagine that working, but who knows. Now I'll be re-ordering bulk sodium ascorbate (alkaline vitamine C) & a cheaper source for luteolin. I'm not quite sure about the quality, altho the shop seems to have best intentions, but I'll compare them with my previous source like a drug dealer: Look, taste, smell... Decided against GenF20+ (HGH and amino acids).Ordered Alpha GPC = choline alfoscerate today though. Decided to re-order copper gluconate, pending low bloods, and not to take in my psyllium which may cause other problems, e.g. bladder because of the orange flavour, or I might need to order neutral one. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jul 22nd (>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Jun 27th (before: see the reference post)
/20:30 noGABA! A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10.
Meal -20:15? Gum -
/22:20 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
/0:25 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/8:55 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro
/8:55 B3 “07:00” (-30’) Qc Rs#1 SAM-e
/8:55 B4 “07:00” EGCg + Fev/MSM + Sily +2The
0 DAO
/11:05 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk.
/11:05 C3 “MEAL” .5gC#1 (0NAC)+PEA + Rutin
Meal -11:05 Gum 11:05 -
/13:05 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 DAO (D1) “12:30” 0psyllium
/14:55 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
Meal -14:55 Gum 16:10- - Oh, should have brushed teeth…
/17:45 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro
eve:
A1-2: 19:45, Meal 19:45-20:30…?
“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), Jul 22nd

Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (->ubiquinone <150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3: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.
Reasons to be cheerful #392 Took even the shaky breaky situation in my stride, recovering fairly quickly.
Reasons to be cheerful #393 Very nice meeting 2 people again after a long time.

2022-08-08, Monday - Energy 25% / Sleep 90% / Feeling 85%-ish

Today’s symptoms sorted by the ACR 2016 criteria

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

Triggers & resulting Symptoms

SLEEP (click for details): 8h55, up 6x (37'!) ✅, but ➔ Feeling 80% well, Ache 2 of 7 ✅, getting up: 80%/2 ✅. Once again a late cold shower at 7:34 didn't wake me up, quite the opposite it caused the 2nd longest sleep stint I had all night. The first was after putting more on after feeling chilly at 4:23.

cold shower p0 Sleep 0:00- TEETH 6 A4 p0-1
1:10 5’ 80%/2/15% p1-2 st1 sip fw1’ air
2:33 4’ 80%/2/15% p0-1 st1 sip fw1’ air
4:23 7’ 80%/2/15% p2-3 st1 sip fw2’ air. cold → bedclothes
6:00 5’ 80%/2/15% p1 st1 sip fw1’ air (ear plugs)
7:21 5’ 80%/2/15% p0 st1 sip fw1’ air (burning sinuses) (ear plugs)
7:34 11’ 80%/2/15% p0 st1 sip fw1’ air sinuses/unrest: FCS#2 mail 2’
-9:32 stools, B2-4
Sum: 9h32-(5+4+7+5+5+11=)37’ = 8h55, up 6x (37’!)

ACTIVITIES (aim: 40% energy)ACHE: 85%/1-2, then decision to try a 5 day holiday/vacation after all made me very tense at first, so good that I could play TT :ping_pong: “1:0” ➔ 80%/3-4 :white_check_mark:. After that tho ➔ 85%/1 :white_check_mark:, 1.5h with ‘the kids’ eating out, me mainly with mask, was too much, needed quite a long rest. ➔ 70%/3 :x: but OK by bedtime ➔ 85%/1 :white_check_mark:
ACTIONSPAINS: :white_check_mark: except: neck :white_check_mark: GI: stools a bit looser, not sure why :white_check_mark:, esophagus :white_check_mark:, jaw x5’’ :white_check_mark: pee pain: 0xp1-2 :white_check_mark:?
(lie, sit, stand, arms up, cycle, walk, mask??)
MCAS/HIT-Symptoms/Triggers/Treatments: :white_check_mark: Except lack of real energy as ever. :x:. Slight sinus burning at 16:35 may be due to missing C1-3 GABA with breakfast this morning, taking it before lunch and another dose after - not ideal to wait and then take double of course… Later in the evening also, before the evening GABA dose, better after.
Fibro & Touch: :white_check_mark:
Covid-danger: :white_check_mark:
Weather: Indoors :white_check_mark: Outdoors :white_check_mark:
Urinary diary: :x: :white_check_mark: :face_with_monocle: rhythm about the same (for nights: pee every time I’m up, unless very short rhythm), so I’ll only write down the pain pees additionally 1:10 p1-2 2:33 p0-1 4:23 p2-3 6:00 p1 16:35 p0-1 (often that, no quite p0), once p2 :x:, rest p0-1 :white_check_mark:.

Treatments

Docs:
Chinese Acupuncturist - #26 on 2nd :white_check_mark: (Sleep & +25% GABA helping.) Still energy, table tennis no problem, housework etc. after also. Session #27 on 16th instead of 11th, due to holidays.

SELF-PHYSIO (click for details): 81'

:white_check_mark: airing 5x2’, cold shower 2x(10’), cream/oil fc/ey/hd/ft 2x1’, teeth 3x2’, HWB 0x3’, breath exercises 3x1’, Timing, hunchback-pillow 20’, Y. Nidra 4’, massage gun 0x3’, neck 1+ 1x1’, neck 2 0x1’, plantar/calf stretch 1x1’, acupressure 0x1’, palpate 1’, belly 3’, back 10’, aloe vera 0x1’, twist-stretch 0x1’, yoga/stretching 0x1’.
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 22nd (28 supps): Supp costs:~325€/m (Jun 27th) CHANGED: Got rutin Aug 3rd, started using it immediately. Ordered B3, flush free, olive oil extract, fisetin, (seems to have more not less evidence than rutin). and re-order R-ALA, SAM-e, B2 (R-5-P). A new experiment: pure ATP - can't imagine that working, but who knows. Now I'll be re-ordering bulk sodium ascorbate (alkaline vitamine C) & a cheaper source for luteolin. I'm not quite sure about the quality, altho the shop seems to have best intentions, but I'll compare them with my previous source like a drug dealer: Look, taste, smell... Decided against GenF20+ (HGH and amino acids).Ordered Alpha GPC = choline alfoscerate today though. Decided to re-order copper gluconate, pending low bloods, and not to take in my psyllium which may cause other problems, e.g. bladder because of the orange flavour, or I might need to order neutral one. PLANNED/TAKEN TODAY: click for details:

ZERO now: Arg, B2, B3/Nia, Cu, Mum, Nc 1*.5g, (Nd), Pe, Ps, Rib, Se, Sr 31125k, Zn.
REGULAR as of Jul 22nd (>30 supps): ALA .2g, B2 0x50mg, B12 5mg/4m, C 2x.5g, Cr 6x0.6g, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, increased up to 2-3/w, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2 → 3x.2g (+43mg vit. C), Fev .4g (+.2g MSM), Ga: 5x.6g=3g, Gi 3x168mg, Glu: 0.6+0.3g, Hon (2%)x2x.4g=16mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, P5P 1x27mg, PEA 1x0.4g Pf 5x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) !1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin) , The 2x.2g (+.15g polyphenols).
What-when-details: Updated Jun 27th (before: see the reference post)
/19:45 A1-2A1/2 “19:00” PF#1+2 GABA#1 Cr#1+2, 2 mg mal, 0P5P, 2x50mg B2, 1PQQ, 5ml Ω3 & Qc. Meal: 0 DAO 1xHon. Q10.
Meal -20:15? Gum -
/22:30+23:05 A3 “21:00” PF#3 .6 GABA#2 & .6glu & 1Lut (slp!) & Qc 1xHon
0 Chamomile tea.
/0:00 A4 “23:00” PF#4 .6 GABA#3&.3glu#2 & Ellagic acid#1 + 0 Rupafin
0 B1 “01:00” PF#5
/09:35 B2 “07:00” +ALA+1x pine bark, (teeth) +1Ro
/09:35 B3 “07:00” (-30’) Qc Rs#1 SAM-e
/09:35 B4 “07:00” EGCg + Fev/MSM + Sily +2The
0 DAO
/11:10 C1/2 “MEAL!” 2Cr#2 .6GABA#4, (C2:) 0x50mgB2, gink#1, 0 Zn, gly#1+2, ?1x pine bark#2 + vit.D3 2-3/wk.
/13:50 C3 “MEAL” .5gC#1 (0NAC)+PEA + Rutin
Meal 10:45-11:10 Gum -
/13:20 C4 “11:00” (+2h/) gi#2 Ellagic acid#2
0 DAO (D1) “12:30” 0psyllium
/14:50 D2/3 “13:00” .5gC#2 , 2Cr#3, .6GABA#5, gink#3 DRINK!
Meal - Gum -
/17:50 D4 “17:00” (“meal/acids+2h”) Ellag#3, Qc#4.Rs#2, Nd#? +1Ro
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), Jul 22nd

Pf: 1A1+1A2+1A3+1A4+1B1, B2:0A1+0C2 C:C3+D2 3x2Cr: A1+C1+D2, Ell: A4,C4+D4. 4-5xGa: A2,A3,A4,C1,D2, Glu: A3,a4 Gi: C2,C4,D3 2Gly:C2 Hon:A2.A3. 2Mal:A2 Qc: A2.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: 0P5+Q1 (->ubiquinone <150mg/d!):A2. A3: Luteolin A4: 0Rup! B2: ALA+1-2 pine B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C2:0Cu/Zn C3: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 #388 Hope 5 day holiday (1 hour away) will be better this time, but I warned my wife I may not be doing anything at all outside, after getting there I will first do everything to recover and stay at 25%.
Reasons to be cheerful #393 More energy feels good once again.