Sleep 7–9 hours nightly
Maintain a consistent sleep/wake schedule
Lift weights 3–4 days per week
Do compound exercises (squat, deadlift, bench/overhead press, rows)
Progressively increase training load over time
Include short sprints or intervals 1–2 times per week
Keep overall calorie intake adequate; avoid chronic severe calorie restriction
Maintain a healthy body-fat level (avoid excess abdominal fat)
Eat enough dietary protein (roughly 1.2–2.2 g/kg/day)
Ensure adequate healthy fats (including olive oil, nuts, seeds, avocado, fatty fish)
Eat sufficient carbohydrates (especially around training)
Get micronutrients from food: zinc, magnesium, vitamin D, and boron-containing foods
Include zinc sources (oysters, beef, pumpkin seeds, beans)
Include magnesium sources (leafy greens, nuts, legumes, whole grains)
Get vitamin D via sunlight and/or diet (fatty fish, fortified foods)
Reduce alcohol intake
Avoid smoking and nicotine products
Manage stress with daily stress-reduction practices (walking, breathing exercises, mindfulness)
Limit exposure to endocrine-disrupting chemicals (avoid unnecessary BPA/plastics contact with food, choose safer containers)
Maintain good overall health and treat conditions that can lower testosterone (sleep apnea, obesity, thyroid issues)
Review medications with a clinician if they may suppress testosterone
If levels are low on labs and symptoms are present, discuss medical evaluation and treatment options