Get 7–9 hours of quality sleep nightly
Maintain a consistent sleep schedule
Exercise regularly, especially high-intensity interval training and resistance training
Keep body fat in a healthy range
Eat enough protein
Avoid overeating, especially before bedtime
Limit added sugar and refined carbohydrates
Practice intermittent fasting if appropriate and medically safe
Reduce chronic stress
Manage cortisol levels
Avoid alcohol excess
Do not smoke
Treat sleep apnea or other sleep disorders
Stay physically active throughout the day
Ensure adequate intake of vitamin D
Ensure adequate intake of zinc
Ensure adequate intake of magnesium
Avoid late-night heavy meals
Consider medical evaluation for hormone-related concerns
Use growth hormone therapy only under a doctor’s supervision