Explain what the heck NoFap is/the rules/science

I followed a site called peak testosterone for awhile because I kept thinking that my lack of libido had to be a physical problem. It was a great site with tons of info, this site doesn't have a lot of info on it so i'm at a loss of what I can & can't do during a reboot. Before finding this site I had all the necessary tests done because I thought my problem was physical, everything turned out normal so my problems are likely mental. Last week I watched the "your brain on porn" talk. After the talk i realized that in the 2-3 months before my sudden loss of libido and onset of ED I watched porn way more than I had in the past & I was doing things he was talking about (opening lots of videos, skipping to the "good parts", only more & more extreme stuff was doing it for me). Its been a year since my libido loss & I haven't felt the urge to have sex since. I am going to try a reboot. Last week I quit watching porn & didn't fap for a few days & felt something I hadn't felt in a long time (high five me!) the next day I fapped 4 times in a row & now i don't feel it anymore (bad me). Which is kind of good because i got to taste what it could be like, and what happens when i mess up.

So can someone explain what are the rules here? No Porn got it, no fapping to porn got that. No fapping to any pron scenes i remember in my head got that. No fapping to unrealistic sex, got that. Do I have to turn asexual for 90ish days or can I still do certain things that are nautral? For instance can I still have sex? Can I still O during sex? Can I fap to pics of my gf? Can I touch myself at all (edge)? Can think about sex?

Obviously there is a science behind this and I understand the science behind PMO and why that could have caused my problems. But I don't know the science behind the above "can I do this" and that's why i'm reaching out, do some of those things (or all) have the same brain effect as PMO?

My goal is to get to a place where i can have a normal sex life. But I need to know the do's and don't & the consequences of my actions (if I mess up on day 77 does that ruin everything, or just set me back a bit?).

Sorry about the long post. I'm hoping this will be my saving grace, no sex & no libido for an entire year has been awful!!