Get 7–9 hours of sleep nightly
Do regular resistance training
Include high-intensity interval training
Maintain a healthy body weight
Eat enough protein
Eat healthy fats
Get adequate calories
Limit alcohol intake
Reduce chronic stress
Get enough vitamin D
Correct zinc deficiency
Correct magnesium deficiency
Avoid smoking
Manage blood sugar
Treat sleep apnea
Review medications that may lower testosterone
Address underlying medical conditions
Have regular sexual activity
Spend time outdoors
Maintain a consistent sleep schedule
Avoid overtraining
Get routine medical testing if symptoms persist