ryu :
most of it is caused by poor/inconsistent sleep. Sleep is the most important thing, make sure to sleep at the same time and wake up, try your best to not ruin the timing, 30min - 1hr difference should be the maximum, then comes diet. Eat 4 fried/soft boiled eggs (runnier yolk = more nutrients, cooked whites = more protein) daily and 1 whole avocado. That hits the daily cholesterol intake for most adult men. Get enough protein, AT LEAST 1g per kg of BW, take zinc (10-15mg depends) and vit d3 (1000 iu if you’re not deficient, up to 2500 iu is also safe, have them right after breakfast for best results). Keep cortisol low (go for walks, things are simpler than you imagine, stop worrying about future, do your best in the present and reduce anxiety), shed bodyfat so less testosterone is converted to estrogen. Set a goal and achieve it (no matter how small, builds proof to you that you are more capable than you thought, and that increases confidence and test)
2026-09-30 22:57:07