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.
Nathan Gonzalez
Remember to shower and to socialise to some degree
Joshua Johnson
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?
Joshua Roberts
Sure. Why wouldn't it be?
Carter Gomez
W A T E R
Thomas Mitchell
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.
Adam Sanchez
Any tips on improving social/flirting skills?
Cooper Phillips
practice it
Connor Jenkins
yeah tai chi is great. like yoga but youre never still.
Daniel Rodriguez
I started doing almost daily 1h walks in the evening and it's awesome. I've always been """too busy""" before
Jacob Ross
>4th step >hormones What is this? Why would you ever want to take hormones unless you were transitioning?
Alexander Butler
Yes!
Liam Brown
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
Leo Green
Not really subtle steroid shilling user.
Carter Perry
>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
Chase Perez
Weed is honestly fun on a weekend, if you intend to do something artsy, but that's it
Jackson Collins
>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.
Jackson Bailey
it says : get tested, not TAKE THESE
Samuel Long
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.
Carson Myers
>not taking hormones, checking if you've got good blood levels. Then what? Take steroids if they're not good enough?
Colton Ortiz
I know it's crap, but I can't do anything about it.
Ryder Price
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.
Michael Clark
ask yourself if you really can't do anything about it.
William Wilson
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?
Xavier Turner
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.
Caleb King
>uninterrupted sleep I havent had this in years
Alexander Gomez
get the video course from the teaching company, its on rutracker
Chase Ross
Do those hair tests work as well for mineral level checking as blood tests?
Daniel Rogers
Meatcuck
Jordan Lee
>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.
Jeremiah Barnes
>able to recover in a week or two what the fuck type of exercise are they suggesting
Chase Miller
What
Camden Adams
What do I do about >concentration issues >anxiety >depression
Luke Ross
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
Isaiah Bailey
>well-being >eating animal products
kek
Thomas Peterson
It's probably the sleep. Protein requirements are highly exaggerated.
Jeremiah Turner
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..
Asher Gray
"How to win friends and influence people" - Dale Carnagie "Make her chase you" by tynion
Lincoln Garcia
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.
Matthew Torres
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.
Liam Myers
meds and therapy, fucker
Hunter Gray
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
Leo Lewis
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
Angel Ward
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
Carter Jenkins
idk sounds p gay
Adam Lopez
> roiding > well being for a longer time
Choose one faggot
Eli Turner
>Consciously try to avoid complaining about shit, automatically looking for faults etc >Consciously try to avoid complaining about shit
This part is great
Cooper Kelly
lel stay poor amerifat and keep finding excuses as to why you can't accomplish certain things. have fun with your life bro :^)
Hudson Foster
see a doctor or an hero
Cameron Green
Some white noise isn't bad for sleeping. If you can survive without though you probably should just turn it off
Jace Barnes
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
Mason Clark
find a sense of purpose in life. that's one of the key points as far as I can tell.
Christopher Adams
>have every aspect of health down but this
DELETE THIS COMMENT RIGHT NOW
Ian Lee
he's probably a commie spy, stealing your gains for Chairman Mao, so idk, up to you
Hunter Martin
>"How to win friends and influence people" - Dale Carnagie God tier book
Jonathan Ward
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.
Alexander Thomas
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.
Levi Edwards
awesome, then do so.
Nathaniel Turner
to add a natural anti-depressant to that list, look up Hypericum perforatum (St. John's Wort) on examine.com.
Michael Ramirez
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.
Thomas Cruz
nice try gnc shill
Lincoln Gray
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.
Asher Clark
Folate is vitamin B9.
Christopher Brooks
shit, thanks, will update. B11 is a form of folate too, but I should've written B9.
Joshua Anderson
...
Josiah Sullivan
you seem like you belong on /r9k/, you sad, hopeless fuck
Lincoln Thomas
Rsd
Nolan Long
Meat. Eggs. Dairy. Coffee.
Cameron Foster
what's your point?
Jayden Young
>well being Posts picture of massive steroid user who's had gyno
Luis Ross
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?
James Phillips
>is this a good idea
No, "tai chi" translates to "gay porn"
Hudson Anderson
Good thread idea, i'll bump
Adam Watson
...
Xavier Perez
1)Blackout curtains 2)Sound proof Windows
Bentley Kelly
...
Anthony Cook
...
Wyatt Rodriguez
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.
John Young
i dont have curtains i have blinds
also how do i soundproof windows?
im a uni student living in a flat
Jonathan Reyes
your a genius thankyou user
Aaron Hill
>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.
Jason Reyes
literally practice. Try small talk with elderly people for a start
Ryder Sanders
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.
Matthew Green
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...
Nathan Cox
>Hormones throwing away your natty card
Justin Carter
Unironically try to believe in God
Juan Gray
The idea is just to get sleep...
Owen Barnes
getting your hormones checked. not taking hormones.
Justin Lopez
And what do you do if your hormone levels are irregular?
Samuel Jones
see
Lincoln Peterson
Kill yourself and hope for a better reroll the next life.
Jonathan Perez
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.
Kayden Sanders
that's not mark rippetoe
Jayden Powell
the quote is by rippetoe. the picture is roger estep.