I still hold ~1M US worth of crypto all together, which is roughly the majority of my net worth. Been in since early days. If I'd guess I've probably "realized" (sold/used for payment for non-crypto goods or services) ~20~30k$ or so over the years? I still donate here and there and use it for payment for goods and services when I can.
I probably lost at least another ~1M$ worth (not projected: at the time. it sucks but you move on) through completely preventable ways when acting agains my own better knowledge. Check. Your. Backups. 3-2-1.
I made great "second-order-gains" from my dabbling in crypto I guess you can say, since I made a decent career in the crypto industry. Most people I know in the industry personally who have been around for as long are still invested to various degrees and defi people gonna defi.
I'd probably balance my portfolio more towards real-estate, commodities and maybe stocks if I'd be smart about it but I have enough of anxiety around taxes that I'm postponing doing anything that means having to file paperwork or that may be illegal. No accounts on exchanges. If it really comes down to it I guess I'd had to consider changing countries if my country of residence becomes hostile enough that using my crypto becomess untenable. I'm still very much a "true believer".
(throwaway for obvious reasons)