You caught me close to bedtime last night.
I want to clarify a few things so we can possibly give you a good plan of action.
Your mom and brother (with special dietary needs) live with you…right?
She cooks great lean meals…right?
You ARE overweight…right… too much bf?
You work long hours? Sedentary or on your feet, constant up and down walking, climbing, kneeling, air conditioning, turning wrenches, lifting things…etc?
You are or are not on dr prescribed trt with or without blood labs?
You don’t go to the gym or do any exercise at the moment…not even calisthenics…right?
You don’t track dietary intake… calories/ macros (protein, carbs, fats), water intake?
Have you ever done any comprehensive strength and conditioning for a year straight or more?
Do you have access to eating facilities at work… microwave etc?
Please answer these. They are important questions. You’re too young not be “completely healthy” and it’s only going to get worse. I’ve buried many friends and associates over the years with health problems that have compounded over the years.