> it literally can make you waste years of your life

Not sure why you would consider those years "wasted". You're working, gaining experience and making money. Since the job market is great, an H-1B isn't really something that would keep you back from negotiating your salary or anything else.

Getting the green card is a bit different, but there have been some reforms over the last few years.

I'd personally recommend it (having been on L-1B and H-1B).