Don’t masturbate ever. Diet is mostly good. It is not as good as when I was at my peak physical shape in 2020 measuring all my food and stuff. But I avoid seed oils except when eating out , eat a lot of saturated fat like butter and eggs and red meat.Do not get injections at 28 yo; you will need to be on them for the rest of your life. .
What is your diet like? Do you exercise? Do you masturbate?
Exercise a lot. Weight training 4 ish times per week. Recently started running since arriving in Peru.