What steps should I take to stop losing hair ASAP & have some shot at regrowth?

There is so much information on here, and a lot of it conflicting. I was hoping someone could give me a quick step by step to-do list. I'm trying to avoid the big 3 due to side effects, but am considering some of them, seen lots of success and lots of people appear to not have side effects.


Background if curious: NW3, paleo diet for years. Went I think too low carb recently and have been having adrenal fatigue/hypothyroid like symptoms. Otherwise it seemed like my loss was much slower than it is now (hardly ever noticed lost hairs, now I see them everywhere). Strong family history of MPB. Recently tried Ray Peat/DR stuff but didn't notice any positive effect on hair and felt probably worse health overall. I've also been under more stress than normal lately.

I've been supplementing with Iodine and some NDT. Slowly increasing Iodine. I feel a lot better on Iodine than off.

Some of the issues I'm dealing with:

1) Scalp inflammation when I sit in the sun my scalp starts to itch and hair comes out. My scalp seems to be very sensitive to heat. I didn't notice this until the most recent 5 months.
2) Bad dandruff
   -I've always been prone to dandruff but I think it's gotten much worse lately (maybe from introducing sugar/fruit/dairy?)
3) Does it mean anything if I don't have hairs on my pillow in the morning, but lots come out in the shower (especially if I shampoo)?