According to ayurveda Food,Sleep and Brahmacharya are the three pillars of health. Don't neglect anything,if body needs. All the others like exercises etc are for maintaining the Brahmacharya and distributing the accumulated energy. Edit: Brahmacharya is essentially Tantra. Tantra is defined as use of sexual energy for spiritual purposes/advancement. Tantra can of many, many forms just like eastern Asian qi-qong. However, the highest form of tantra IS Brahmacharya. We learn above Brahmacharya is not about building a damn but it is very much a mental practice, more than a physical one. This is because the brain (mind) IS a part of the body. However, how can the brain be at peak performance when the blood and lymphatic system is not flowing properly. When the breath does not circulate fully and the breathing organs are not engaged fully? When the heart is stressed from mere daily activities and toxins are accumulating in the body? If you feel your lifestyle is making you stagnate, you need to exercise, improve your concentration by concentrating on reading or doing work exclusively (deep work, fantastic book, real ninja practice) or by socialising a bit more if you have the need, or meditating to improve your concentration (pre-frontal cortex). If instead you decide to sit in bed all day and/or play video games while stressing your wrists and eyes and spine (whole bone structure really) and sitting on your ass for hours a day, then you are NOT doing the Brahmacharya part. Even if you sleep and eat fantastically. If you are angry at everyone and have many boiled emotions and thought patterns inside you, then you are NOT practicing Brahmacharya. If you feel lazy and sluggish and tired all the time and do not explode out of the cycle of lack of energy despite eating well and sleeping well and absorbing the food you consume to cultivate your body, then you are NOT practicing the Brahmacharya component Because you are Not circulating the energy. Instead you are bottling it up and it is making You bottle up. That is why some unfortunate and toxic-living Fapstronaut report that nofap is making anti-sociable or tired. Ha, the energy is merely putting awareness on their stinky corpse and now they realise how much their social skills lack, as they were relying on robot social gestures and lines said automatically without mindfullness. People saying nofap hardmode/semen retention does not work for them. But they fail to see their mental endurance has increased. Their composure is better. They constitution has improved. Let them run for their lives from the mexican cartels. See the difference after a month of one daily fap, at the end of the month and after another month of complete celibacy. They will realise mid-run or so, that energy is coming from their bodies, from inside. They will run and slowly feel stressed out but they continue and they find new stores of energy in them. Stamina. They keep going and circulate the new tapped into stores of energy. And then they realise, this is something they did NOT have a month ago. I know, so far I have presented it like it is quite an easy job to circulate healtihly. All it takes is to live PROPERLY. Not video games and TV for hours and other nonsense. But in todays age MANY people fail at basic living. For such people nofap and no smoking, no fast foods, etc. may very prove to be super challenging or near impossible.