Get 7–9 hours of quality sleep each night
Maintain a healthy body weight
Do regular resistance training
Include high-intensity interval training
Eat enough protein, healthy fats, and micronutrients
Avoid extreme calorie restriction
Reduce stress
Limit alcohol intake
Quit smoking
Treat sleep apnea if present
Manage chronic medical conditions
Review medications with a doctor
Get enough vitamin D
Ensure adequate zinc and magnesium intake
Avoid anabolic steroid use
Stay physically active throughout the day
Minimize exposure to endocrine-disrupting chemicals
Have testosterone levels checked if symptoms persist
Follow medical treatment if diagnosed with low testosterone