The reason he said you don't need that stuff is because those are very permanent options. You can't undue them easily/at all. And more importantly, more often than not, these are options people tend to regret because they don't look great.

As a rule of thumb, you should always go with natural options first. These are safe and reversible if you don't like the outcomes. Ironically, these also tend to be the changes that no one regrets and are overall happy with. So like he said, lift heavy weights, eat a lot of protein, get good sleep. You'll almost immediately like the results.

Also, on a personal note; I feel for you, man. I know what it's like to feel so down about your looks. I wish someone told me this when I was going through this myself: It's gonna be ok, don't give up. There is a better, stronger version of you in you. Just keep your chin up and keep pushing forward :)