Get 7–9 hours of quality sleep nightly
Maintain a healthy body weight
Do regular resistance training
Include high-intensity interval training
Eat enough protein
Eat healthy fats from sources like eggs, olive oil, nuts, and avocados
Get adequate zinc from foods like meat, shellfish, beans, and seeds
Get enough vitamin D from sunlight, food, or supplements if needed
Manage stress with relaxation, breathing, meditation, or time outdoors
Limit alcohol intake
Avoid smoking and recreational drugs
Reduce exposure to endocrine-disrupting chemicals
Stay physically active throughout the day
Treat sleep apnea if present
Address underlying medical conditions with a healthcare professional
Maintain consistent meal timing and avoid extreme calorie restriction