Get 7–9 hours of quality sleep nightly
Exercise regularly, especially resistance training
Include high-intensity interval training in your routine
Maintain a healthy body weight
Eat enough protein, healthy fats, and whole foods
Reduce added sugar and ultra-processed foods
Ensure adequate intake of zinc
Ensure adequate intake of vitamin D
Get enough magnesium
Manage stress effectively
Limit alcohol intake
Avoid smoking and nicotine
Stay physically active throughout the day
Treat sleep apnea if present
Maintain a consistent sleep schedule
Spend time outdoors for sunlight exposure
Avoid chronic calorie restriction
Keep body fat in a healthy range
Prioritize recovery between workouts
Reduce exposure to endocrine-disrupting chemicals
Have regular medical checkups if symptoms persist