/well/being

Over the years I've seen so many people say they don't feel good or energetic.
Endlessly complaining about the things they can't do.
Some accept it, some reject it and either start doing drugs, alcohol or trouble their friends, family, and even strangers.

Follow and fix the 4 steps in the image to help yourself.

Questions and suggestions welcome.

Remember to shower and to socialise to some degree

I met this Chinese guy yesterday, and we ended up talking for a while. He invited to practice Tai Chi with him and his friends. Is this a good idea?

Sure. Why wouldn't it be?

W A T E R

To add some information about the bloodtest:

Vitamin D3 optimal 40 ng/ml (or 100 nmol/l) or higher.
Vitamin B12 optimal top of reference range, 950 pg/mL (or 700 pmol/L).
Higher is no problem.

TSH, FT4, and FT3 must be taken into consideration combined.
TSH is optimal ~1.1 mU/l. Bit higher or lower is fine if FT3,4 are good.
FT4 and FT3 high but within reference range.

Testosterone atleast ~700 ng/dl (or ~25 nmol/l), but higher is better.
Estradiol optimal 30~40 pg/ml (or 100~135 nmol/l).
SHBG optimal 10~20 nmol/l.
Low LH, FSH or DHEA-S can explain low T.

Thanks, added to my image.

Any tips on improving social/flirting skills?

practice it

yeah tai chi is great. like yoga but youre never still.

I started doing almost daily 1h walks in the evening and it's awesome. I've always been """too busy""" before

>4th step
>hormones
What is this? Why would you ever want to take hormones unless you were transitioning?

Yes!

Also no drugs like cigarettes/weed/alcohol

If you do those things and complain about depression it's understandable but I have no sympathy for you

Not really subtle steroid shilling user.

>get back to uni last week
>instantly pick up a bag of weed after 2 months off
>suddenly life is shit and i hate myself again, didn't smile for 5 days
>now out of weed and back to normal, enjoyed my day today and didn't want to smoke
really makes me think

Weed is honestly fun on a weekend, if you intend to do something artsy, but that's it

>8 hours of uninterrupted sleep

I'm too black to ever accomplish this. My goal is 6 uninterrupted hours, as that is the ideal amount of sleep time. I average 4-5 a night.

it says : get tested, not TAKE THESE

not taking hormones, checking if you've got good blood levels.
if you're hormones aren't good, you can feel really shit because of it.
impacts your whole life.

averaging 4-5 a night is really bad for you in the long run.
forget about building muscle, you'll just feel like shit in general.

>not taking hormones, checking if you've got good blood levels.
Then what? Take steroids if they're not good enough?

I know it's crap, but I can't do anything about it.

then try to fix them by doing steps 1~3.
if that doesn't work, figure out what hormones are bad and why.
some can be fixed with supplements, some need medication.

ask yourself if you really can't do anything about it.

Kind of interested in doing a blood test for these things. Do I just go to any walk-in clinic and get it done there or what?

in my country, you can just ask your GP to get your blood checked.
I'm not sure what it's like in your country.

>uninterrupted sleep
I havent had this in years

get the video course from the teaching company, its on rutracker

Do those hair tests work as well for mineral level checking as blood tests?

Meatcuck

>implying anyone can just go get all this shit checked
Yeah, good luck getting your shitty GP to refer you to this shit, in the US at least. And enjoy paying $300 for all these tests.

>that diet
Do I look like daddy warbucks? I make 2k a month, I can't afford to eat fish every fucking week.

>socializing
Now you're pulling my leg. Unless you were raised successfully from birth to socialize properly (and let's face it, if you're on here, you're more than likely not) then you will NEVER get it.

All of this is sidestepping the problem. Some people are just not meant to be happy.

>able to recover in a week or two
what the fuck type of exercise are they suggesting

What

What do I do about
>concentration issues
>anxiety
>depression

It's amazing how much difference this shit makes, I only recently started getting enough protein and sleep and all my lifts are shooting up now after being stalled.

I'm such a dipshit

>well-being
>eating animal products

kek

It's probably the sleep. Protein requirements are highly exaggerated.

Is having a fan on during my sleep fucking it up? My room is completely dark and quiet aside from that.
It is quite noisy but I get used to it instantly these days, but that doesn't mean the sound has gone away..

"How to win friends and influence people" - Dale Carnagie
"Make her chase you" by tynion

I used to smoke everyday and honestly I loved it. All my friends did too, we had a great time smoking and hanging out.

But every suffers. Didn't workout, diet went to shit, gained a bunch of weight, grades slipped. I still smoke occasionally, but very occasional and only on weekends. Treat it like alcohol. If you were drinking all the time and in the mornings you'd have an issue. Once or twice on the weekend or a toke in the afternoon, no biggie.

What if my country has quite low limits (from 240 to 820ng/dl) for T. My father got scheduled for TRT in his 40s, I already have low test, but still with the limits. How am I supposed to get healthy levels, and I really put emphasis on HEALTHY, of testosterone. I am not gonna jump on some kind of stack, that will leave me afterwards with gyno, bald head and possible castrated as well. If this help to provide an answer - I live in one of European Union's countries.

meds and therapy, fucker

Fix your MIND SET
Consciously try to avoid complaining about shit, automatically looking for faults etc
Drink your water buddeh
Find a lift you love to do and DO IT

I've got a friend who I smoke up with after lifting and hike for 10+ miles, and we don't even load up on junk food, just water and brotein.
Talk meathead shit and make fun of dyels.
Feels fucking fantastic desu

thats the thing. "once or twice a week" is a slippery slope, i had one cigarette a couple weeks ago and now im at a few a day for two weeks. im starting to get depressed and my depression went away after i quit smoking. it sucks man. i know ill be able to stop tomorrow or the next day, being off work/not being able to lift makes me so bored so i need something to occupy my mind so i can quit again

idk sounds p gay

> roiding
> well being for a longer time

Choose one faggot

>Consciously try to avoid complaining about shit, automatically looking for faults etc
>Consciously try to avoid complaining about shit

This part is great

lel stay poor amerifat and keep finding excuses as to why you can't accomplish certain things.
have fun with your life bro :^)

see a doctor or an hero

Some white noise isn't bad for sleeping. If you can survive without though you probably should just turn it off

You need a doctor's prescription to do the bloodwork from OP's pic in US? Kek. Pretty sure I can just walk into a lab and get those done for

find a sense of purpose in life. that's one of the key points as far as I can tell.

>have every aspect of health down but this

DELETE THIS COMMENT RIGHT NOW

he's probably a commie spy, stealing your gains for Chairman Mao, so idk, up to you

>"How to win friends and influence people" - Dale Carnagie
God tier book

in a good amount of cases, following the 4 steps will fix it.
at the least it will help.

the things you mentioned are also often caused by bad hormone levels or a shitty thyroid.
so make sure those levels are close to optimal, and if not, fix them by doing steps 1-3.
if that doesn't work, fix them by taking supplements, or medication (e.g. often necessary for shitty thyroid or low T).

if you've followed all 4 steps and you still have these issues, look into supplements that help with them.
examine.com has a lot of stuff on it.
For depression, you can look into fish oil (**), saffron (**), zinc (**), inositol, chromium, creatine (**), panax ginseng, S-Adenosyl Methionine (**), Vitex agnus castus, bacopa monnieri, rhodiola rosea (**), ganoderma lucidum, kava, maca, aswagandha, yamabushitake, centella asiatica, red clover extract (**), holy basil, magnesium, lavender, royal jelly, uridine, phenylpiracetam, curcumin (**), agmatine (***).
using examine.com, (**) means "minor effect", (***) means strong effect.
sorted by strength level of evidence (fish oil best evidence, agmatine worst).

you can ofcourse just use SRIs (classic anti-depressants), but they're shit and often fuck up libido, energy, and testosterone.

Most training programs have this.
It's very common to train for 3 weeks and overreach in the last, then take a deload for the 4th week.
That 4th week should get you back to above your strength level at the start of week 1.
If you did another week of recovery after the 4th week, you should be close to fully recovered.
If it takes (much) longer than that, you're training too hard/much, not managing your stress or recovery well.

Do steps 1-3.
Then do step 4.
If everything except testosterone is close to optimal, it's likely your balls are just fucked.
Then there are two options:
*do the opposite of steps 1-3 for a week or two and try to tank your T as hard as possible. if you're lucky it gets low enough that you can get TRT.
*buy testosterone and inject yourself. you can take an AI to manage estradiol so you won't get gyno. you can get a DHT blocker if you notice balding. you can use hCG to maintain natural production while you do T.

awesome, then do so.

to add a natural anti-depressant to that list, look up Hypericum perforatum (St. John's Wort) on examine.com.

Today I have done blood tests for LH, TSH, testosterone, estradiol, mtc and prolactin. My endocrinologist scheduled it, but she is still reluctant on putting me on TRT even though I have test in lower 300-ish and my father had been on TRT for a few years.

nice try gnc shill

see here for optimal ranges high TSH (thyroid doesn't work) or low LH (balls aren't told to produce much T) can both cause low T.
high estradiol with low to moderate T makes the T even worse (less useable) in practice.
should've gotten SHBG tested too. if it's high it means there's very little free testosterone available, so even a moderate amount of total T would be bad.

I have hypothyroidism which caused high TSH, low LH, low T, high prolactin, and high progesteron.

Folate is vitamin B9.

shit, thanks, will update.
B11 is a form of folate too, but I should've written B9.

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you seem like you belong on /r9k/, you sad, hopeless fuck

Rsd

Meat. Eggs. Dairy. Coffee.

what's your point?

>well being
Posts picture of massive steroid user who's had gyno

hey speaking of having a dark and quiet room, i was thinking of putting aluminium foil up against the windows with a poster infront of the aluminium foil so the windows dont look like theres just a big fucking piece of aluminium foil on there from the inisude

also theres constantly aircon fans blasting from the adjacent building, not too loud but just enough to be pesky you guys have any tips on making my room more soundproof?

>is this a good idea

No, "tai chi" translates to "gay porn"

Good thread idea, i'll bump

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1)Blackout curtains
2)Sound proof Windows

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I work graveyards, i just hang a black blanket from the inside so i can get my sleep during the day. Works like a charm.

i dont have curtains i have blinds

also how do i soundproof windows?

im a uni student living in a flat

your a genius thankyou user

>Have sense of purpose (achievable life goal)
>Still slip into funks where idgaf about anything and sleep 14hrs a day
I would be way worse off without it though, and serotonin supplements are giving me energy + daily gym gets me out of the house. Slowly making it.

literally practice. Try small talk with elderly people for a start

the answer is coffee and sugar.

BUT
both give you energy and focus but if you use them regurarly they will drain your energy instead of giving them. You can only use them 1-3 times a week and you will feel energy instead of the opposite.

literally just ASK people out and hang out. You don't even have to have anything interesting to do at that point.

i never had the guts...

>Hormones
throwing away your natty card

Unironically try to believe in God

The idea is just to get sleep...

getting your hormones checked.
not taking hormones.

And what do you do if your hormone levels are irregular?

see

Kill yourself and hope for a better reroll the next life.

if steps 1-3 don't fix it, post your blood results here so you can get advice on what's wrong and how to fix it.

that's not mark rippetoe

the quote is by rippetoe.
the picture is roger estep.

All I see are excuses

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