This is a quick guide which will show you the best way to recover from adrenal fatigue or sexual exhaustion Symptoms of both of these are similar, because they are basically the same thing with different root causes: - Low energy, especially in mornings - Brain fog, highly difficult to get up and out of bed - Joint and muscle aches and pains - Changes in appearance such as; droopy eyelids, worsening of dark circles, face becoming gaunt and facial bloating in the wrong places, unwanted weight loss, skin looks unhealthy, more prone to zits, hair loss, dilated pupils - Fibromyalgia symptoms: random wide spread pains and aches - IBS symptoms; stomach pain and bloating after meals, constipation, diarrhoea, indigestion, heartburn etc.. - Depression - Really high levels of anxiety, especially about health and in social situations - Cognitive problems; Inability to think clearly, think too slowly, loss of sense of humour and intelligence, memory problems - especially short term - Tinnitus: ringing in ears -Eye floaters - TMJ: Headaches and facial pains - Sexual problems; Loss of libido, can't get aroused like you used to, premature ejactulation, prostatitis, want to have sex and or PMO out of impulse and not actual desire - Low self esteem - Body dismorphia; sometimes look in the mirror and have Obsessive thoughts about your appearance such as thinking you look weird or having a distorted perception of yourself - often that other people don't notice or that you never used to notice - Obsessive compulsive disorder; In general - ADHD or ADD: can't focus, can't make it through a movie or tv show, need to get up and move around - Sleep problems; Struggle to fall asleep even though you are very tired, keep waking up during the night or can't get back to sleep, feel that the sleep quality is very low - Heart palipations and missed heartbeats - Muscle cramps and muscle spasms - Intolerance to stress; Even the smallest of stressors makes your heart race, you feel itchy all over and turn red in the face, sometimes you act out and feel you are going to have a nervous breakdown - Snap easily and turn aggressive over nothing - Constant racing and invading thoughts - Startle easily - Feeling faint or weak, dizzy when standing for a long time or standing up too fast from sitting or lying - Nausea - Sensitivity to bright light and muscle pains in eyes - Pins and needles and shooting pains in arms, carpal tunnel in wrists - Feel passive and want everyone to like you, won't stand up for yourself - Break out in hives from time to time or other allergic reactions - High TSH on thyroid blood test but no improvement with medication - Crave fat, salty and sweet foods - Frequent urination, fluids pass straight through you - Feel dehydrated despite drinking plenty of water - Sensitive to the cold and to heat - Decreased pain threshold, minor things cause you pain That is not even a complete list but these are all the symptoms I have experienced over the past 4 years, that a lot of other people experience and don't fully understand. What is going on? Put simply, your body is in a state of chronic stress. The cause can be anything from poor sleep, excessive caffeine, work stress, poor diet, over exercise, PMO addiction or other addictions and basically any combination of stressors that overwhelm your ability to cope with them. This leads to neurotransmitter and hormonal imbalances, an over-activation of the sympathetic nervous system (chronic fight of flight/stress response) and ultimately adrenal fatigue. Essentially: Low serotonin, low dopamine, low GABA, low acetylcholine, low or excessively high cortisol (or unnatural rises and falls - high in the evening, low in the morning), low testosterone levels and other androgens, estrogen dominance, loss of collagen, elevated glutamate, histamine and adrenaline, inflammation, reduced immune system function, elevated prolactin and prostaglandin E2, nerve damage, lowered hydrochloric stomach acid, vitamin and mineral deficiencies, hypogylcemia, hypo/hyperthyroidism etc.. It is far more complicated then that but that is the basics of it and it will be somehwhat different between adrenal fatigue and sexual exhaustion which will present with other things such as erectile dsyfunction and alterations to dopamine D2 receptors and delta fos b. Recovery guide: Here is a 3 month recovery guide. You should be able to fully recover in 3 months if you attack it from various angles: Step 1; No PMO and no sex Step 2; After 2-3 weeks of no PMO, gradually quit caffeine. If you drink 4 teaspoons a day of coffee for example; Day 1: 3 teaspoons coffee Day 2: 3 teaspoons Day 3: 2 teaspoons Day 4: 1 teaspoon and 1 cup of tea Day 5: 1 teaspoon and 1 cup of tea Day 6: 1 cup of tea And then from there you should be ok with just 1 cup of tea a day or you can replace it with decaff tea or decaff coffee. Don't drink caffeine within 12 hours of sleep. Step 3: Sleep plan The following sleep times and quantity is optimal for recovery: 9pm - 7am or at the latest 11pm - 9am You will need to get at least 8 hours sleep a night but if you provide your body with 10 hours sleep, it will have a surplus and will do extra healing, which will involve correcting all of the symptoms above. Sleep is incredibly powerful and with 10 hours of sleep from 9pm - 7am, I would go as far as to say that it would halve the recovery time compared to someone who isn't getting enough sleep. These times of night are highly important as this is when the most healing and restoration will take place. If you have an out of sync circadian rhythm it will take a few nights of you to get a real increase in sleep quality but be patient and stick to the plan. It is important to get to sleep before 11pm as from 11pm onwards, your body will pump out more stress hormones to keep you awake until about 1am. This will really sabotage your sleep quality and will further strain your adrenal glands. How to get to sleep: Step 1: A sacrifice night; If you simply can't fall asleep at this time, you will need to do a sacrifice night. To do this, get up at 7am, no matter what time you got to sleep - which should be easier with the No PMO reducing brain fog and increasing your energy levels Then limit caffeine intake on this day to just 1 cup of tea or 1 tea spoon of coffee to make sure you can fall asleep by 9pm. It is best to do this at the weekend or on a day off because you will feel like shit. Step 2: Light therapy Now that you have corrected your sleep pattern to 9pm - 7am, the next day you will need to get up at 7am and go outside for about 30 minutes. This will help reset your biological clock and will make it easier to fall asleep at night time. In the evenings you will need to avoid light as much as possible, install flux onto your computer so that you limit the blue light if you must use it. Reading with a night lamp or being in darkness would be better. Step 3: No PMO and caffeine reduction: By this stage you will have quit caffeine and be 2-3 weeks into no pmo. This will help tremendously. The no pmo will lead to; increases in GABA, serotonin, acetyl choline - basically in parasympathetic nervous system function and control. A normalising of cortisol and cortisol being higher in the morning and lower in the evening. A decrease in adrenaline, especially in the evenings. More balanced dopamine levels - less highs and lows. Step 4: Wind down: You will need relaxing routines in the evening from about 6pm to help transition your body into sleep. Eat your last full meal by 7pm, consciously slow your breathing and meditate if you fancy, watch a comedy or something that relaxes you etc.. Step 5: Exercise in the morning or early afternoon: Exercise reduces stress toxins, releases endorphins, reduces tension, balance neurotransmitters and ultimately relaxes you. The best advice is to exercise in the morning to also get the early morning sunlight exposure and avoid exercise within 4 hours of bed as it can be stimulating. Step 6: Supplements - as mentioned below Step 7: Sleep hypnosis - try listening to a sleep hypnosis cd when you go to bed, this will alter brainwaves and uses NLP to reprogram your subconscious mind - you could pair this with one for porn recovery; they can be found free online Step 8: Balance blood sugar: Have a snack containing a low GI carb, fat and protein just before bed. This will keep your blood sugar even whilst you sleep and will prevent you waking up due to a cortisol spike. Step 4: Supplements: For pmo recovery, adrenal recovery and to help caffeine withdrawal and for those with nutrient deficient diets * Zinc 100 mg for first week, 50 mg a day second week, 25 mg a day third week onwards * Fish oil; Aim for at least 500mg EPA and DHA. Alternatively have cod liver oil which also has Vitamin A for eye health, testosterone levels etc.. * L tyrosine or Mucuna pruriens instead of coffee. Try 3 g tyrosine working up to 6 g, try mucuna with a content of 200 - 250 mg L dopa Do 5 days on, 2 days off to avoid tolerance Multi vitamin; Standard one every day Vitamin C; Take first thing in the morning or on an empty stomach, important to take it when there is no fat present in the stomach. Try a dose of 3-6 g, reduce if you get diarrhoea Vitamin E and selenium: Try almonds and brazil nuts Vitamin D3: 5,000 - 10,000 iu a day B vitamin complex and pantethine: pantethine is really food for adrenal function Pregnenolone: Try a low dose, 5-10 mg, working up to 25-50 mg. This is not for a testosterone boost, it is for adrenal hormone production and balancing. DHEA is an option also if you are in the later stages of adrenal fatigue, for this try magnesium oil or transdermal DHEA, or a sublingual or a tablet in doses of up to 50mg. Adapatogens; try ashwagandha, rhodiola rhosea, siberiang ginseng, Maca etc.. 5 days on, 2 days off. I personally have gone for Ashwagandha (sensoril) as it has the best evidence backing it. 250-500mg a day. For improved sleep ( quicker to fall asleep, better quality); Magnesium; tablets 500-1,000mg 2 hrs before bed or magnesium oil 350 mg, 1 hr before bed. L tryptophan or5 Htp: 100-200 mg, either 90 minutes before bed or in divided doses - one in late afternoon, one 90 minutes before bed L theanine: Take in divided doses, take with any caffeine to negate the bad effects, take in late afternoon and 1 hr before bed to help wind you down and relax you. It also boosts sleep quality. Try doses of 200 mg, up to 400 mg a day. GABA: GABA itself doesn't cross the blood brain barrier escept in high amount but some people say it works for them ( probably due to a compromised blood brain barrier). I personally avoid it because it can have the opposite effect and I find L theanine is better. Phosphatidylserine: For high nighttime cortisol Melatonin: Helps is serotonin is low and I find it works better for sleep inducing and quality than 5 htp, but they work in unison. Try 1-3 mg melatonin, 1 hr before bed. You can try cycling: Phenibut ( 1 day a week max), An anti-histamine ( such as night nurse or night nurse) 2 days a week (not in a row) max or if you go to the doctor, either Valium or low dose (10-20mg) Amitryptiline works well but can make it difficult to wake up. Save these "sleep drugs" for nights that you know you have a solid block fof 10 hours sleep available. If you can't get to sleep after all this, then PM me and I will help you further. Supplements for increasing testosterone: Don't add these in until after about the first 4 weeks, you shouldn't need them at all but they can help you achieve an optimal testosterone level if that is what you desire. * High quality nettle root; Look for an extract that contains a decent % of divanil ( 3,4 Divanillyltetrahydrofuran ) This has been shown to bind to SHBG instead of testosterone, thus it frees up the amount of active or free testosterone that you can use- which is the most important * High quality Tongkat ali: This has actually been proven to increase testosterone in the region of 35% whilst decreasing stress hormones, lowering estrogen and increasing free testosterone in a similar way to divanil. It works best in people who are undergoing stress and it is best used for people who have a fast paced lifestyle; work stress, high achievers etc.. to keep their testosterone levels high under stress. * Acetyl L carnitine: This increases androgen receptors by around 20% and thus means more testosterone can bind to receptors * Vitamin A and k2 : Work synergestically to increase testosterone. Vitamin k2 is rare in modern diets. Vitamin A must be in retinol form ( vitamin A in carrots must convert into retinol) so that it can cross the blood testis barrier and increase testosterone production * D aspartic acid: Studies show increases of testosterone by 40% within 12 days. This is a hit or a miss supplement, it either doesn't work at all or it works very well * Estrogen and aromatase blockers: Brassaiopsis glomerulata extract, DIM ( removes unwanted etrogens), Chrysin ( questionable), Androsta-3,5-diene-7,17-dione ( definitely works, is a suicide aromatase inhibitor, the increases in testosterone are questionable though). Resveratrol and Chrysin are a couple of others. * Magnesium 750 mg paired with exercise boosts free testosterone, Zinc acts as an aromatase inhibitor and at high doses boosts free testosterone even without deficiency. * Fish oil increases testosterone signalling (LH) and increases free testosterone * Transdermal DHEA boosts testosterone ( but may shut down natural production over time), tablets are much less effective If anyone wants any more information on boosting testosterone through diet, sunlight, cooling the testicles, avoiding xenoestrogens, sexual frequency (once healed), liver detox etc., mucsle building and fat loss and other lifestyle changes then let me know. Conclusion: No pmo, the sleep plan and no ( or very little) caffeine should be followed religiously for the next 3 months. Other changes would include; no alcohol, drinking several pints of water a day with a little sea salt ( to enhance hydration and aldosterone), a healthy diet, plenty of sunlight etc.. After 3 months: You should be fully healed. I truly believe that if this plan is followed it will work like a charm. Supplements are optional and whilst they will help they are not necessary, a good diet would be an alternative with: plenty of protein ( for neurotransmitter precursors) regular meals ( to stabilise blood sugar and make it easier to digest), limit gluten and other food allergy sources, eat 5 servings and a variety of vegetables - try juicing. Eat healthy fats and add olive oil to foods, eat plenty of low GI carbs and aim for a slight calorie surplus. Try salmon and other fatty fish for omega 3, almonds for vitamin E, Brazil nuts for selenium, Seaweed for iodine, Liver for vitamin A and a few others, sunlight for vitamin D3, spinach, brown rice and dark chocolate for magnesium, meat and oysters for zinc, kale and other green veg for vitamin k, sauerkraut and fermented foods for vitamin k2, carrots, tomatoes, peppers for carotenoids, plenty of different veg for antioxidants, broccoli for natural anti estrogens, olive oil for cholesterol and to help you body utilise cholesterol better, fortified cereals for b vitamins and eggs, eggs for choline - an acetylcholine precursor, green veg and fruit for vitamin c etc.. After the 3 months are up, reintroduce masturbation without porn, 1-2 x a week. My plan is to masturbate without porn once a week and that way I will get the testosterone boost on the 7th day which on believe is good for the Hypothalamus-pituitary-testicular axis. My plan is to go clubbing and try and get laid on the 7th day to take advantage of the testosterone boost, this means: higher pheromone output, increased confidence and pick up skills, better dancing (google it) and greater sexual endurance and pleasure. This approach has worked well for me in the past, infact I picked up the hottest girl I have had sex wth on the 7th day T spike. I didn't even have to do anything, they can pick up on the elevated testosterone levels, either through pheromones, body language, subtle facial changes, saliva exchange etc.. Anyway, That's the guide, hopefully it helps people in a similar situation to me. BONUS: If you get a gf after the 3 months are up, limit ejaculation to 2-3 x per week and practice Karezza with her to prevent coolidge effect/passion cycle dopamine lows after the high of orgasm.