Get 7–9 hours of quality sleep nightly
Lift weights regularly, especially compound exercises
Do high-intensity interval training in moderation
Maintain a healthy body fat percentage
Eat enough calories to avoid chronic under-eating
Consume adequate protein
Include healthy fats in the diet
Get enough zinc from food or supplements if deficient
Get enough vitamin D from sunlight, food, or supplements if deficient
Manage stress to lower chronic cortisol
Limit alcohol intake
Avoid smoking and recreational drugs
Treat sleep apnea if present
Address obesity with diet and exercise
Reduce exposure to endocrine-disrupting chemicals
Avoid overtraining and allow recovery
Keep blood sugar stable with balanced meals
Treat underlying medical conditions
Review medications with a doctor if testosterone is low
Get tested and monitored by a healthcare professional before using testosterone therapy