Get 7–9 hours of quality sleep each night
Exercise regularly, especially resistance training and high-intensity interval training
Maintain a healthy body weight and reduce excess body fat
Eat enough protein, healthy fats, and overall calories
Include zinc-rich foods such as meat, shellfish, beans, and seeds
Include magnesium-rich foods such as leafy greens, nuts, and legumes
Get enough vitamin D from sunlight, food, or supplements if needed
Manage stress with relaxation, breathing, meditation, or time outdoors
Limit alcohol intake
Avoid smoking and recreational drugs
Reduce exposure to endocrine-disrupting chemicals when possible
Stay physically active throughout the day
Treat sleep apnea or other medical conditions
Keep blood sugar stable with a balanced diet
Maintain regular sexual activity if desired
Review medications with a healthcare professional if testosterone is low