Check out healthygamergg. He's selling a product and also has a lot of filler. But u should be able to glean enough. Also the excercise as others have mentioned

Check out healthygamergg. He's selling a product and also has a lot of filler. But u should be able to glean enough. Also the excercise as others have mentioned and check out what I've learned on youtube about meditation, mindfulness, porn, dopamine. And eat clean! Maybe pray