Get 7–9 hours of sleep nightly
Lift weights regularly, especially compound exercises
Do high-intensity interval training in moderation
Maintain a healthy body weight
Eat enough calories
Eat enough protein
Include healthy fats in your diet
Get enough zinc from food or supplements if needed
Get enough vitamin D from sunlight, food, or supplements if needed
Manage stress
Limit alcohol intake
Avoid smoking
Reduce exposure to endocrine-disrupting chemicals
Treat sleep apnea if present
Address underlying medical conditions
Review medications with a healthcare professional
Stay physically active throughout the day
Avoid overtraining
Maintain a consistent daily routine
Get regular medical checkups
Consider testosterone testing if symptoms are present