Maintain a healthy body weight, especially reducing excess abdominal fat
Lift weights consistently (compound movements; progressive overload)
Include high-intensity interval training (short bursts) 1–2 times per week
Ensure adequate protein intake and overall calorie sufficiency
Get enough healthy fats in the diet (e.g., olive oil, nuts, seeds, avocado, eggs, fatty fish)
Eat plenty of vegetables, fruits, legumes, whole grains, and lean proteins
Consume adequate micronutrients: vitamin D, zinc, magnesium
Get 7–9 hours of sleep nightly and keep a consistent sleep schedule
Manage stress with regular exercise, relaxation practices, and time outdoors
Limit alcohol intake
Avoid smoking and nicotine products
Reduce exposure to endocrine-disrupting chemicals when possible (e.g., avoid heating food in plastic; choose safer containers)
Maintain adequate hydration and regular meals
Sunlight exposure for vitamin D when appropriate (or consider testing and supplementation if needed)
Consider supplementation only if deficient or advised by a clinician (common options: vitamin D, zinc, magnesium)
Avoid extreme calorie restriction and overtraining
Track and address medical contributors (e.g., sleep apnea, thyroid issues, pituitary/hormone disorders)