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
Include sufficient protein in your diet
Eat healthy fats from foods like eggs, olive oil, nuts, and avocados
Get enough zinc from foods like meat, shellfish, beans, and seeds
Get enough vitamin D from sunlight, foods, or supplements if needed
Manage stress to reduce chronically elevated cortisol
Limit alcohol intake
Avoid smoking and recreational drug use
Treat sleep apnea if present
Address obesity if present
Review medications with a healthcare professional
Avoid overtraining and allow recovery days
Stay physically active throughout the day
Maintain regular sexual activity if desired
Get medical testing if symptoms of low testosterone persist