The best 'gains' of my life happened when:

Training 45mins-1hour max (w/ Supersets, Dropsets)
Eating carbs, protein and fats every meal
Celtic Sea Salt
Constant snacking on fruit
Sleeping 9 hours, 10 on weekends (same bedtime)
Slonking raw eggs, organ meats and BCAA caps

Nofap/noporn
Breathing exercises
Meditation
Daily Yoga
Para/Sympathetic nervous system manipulation
Maximum sunlight/nature
Free range, quality meat Dunked in Olive Oil
Filtered water
Supps that promoted blood flow, recovery, test support

take from this what you will