Get 7–9 hours of quality sleep nightly
Maintain a healthy body fat percentage
Do regular resistance training
Include high-intensity interval training
Eat enough calories
Eat enough protein
Consume healthy fats
Get adequate zinc from food
Get adequate vitamin D from sunlight or food
Ensure sufficient magnesium intake
Limit excessive alcohol
Avoid smoking and recreational drugs
Manage chronic stress
Reduce overtraining
Stay physically active daily
Maintain stable blood sugar
Treat sleep apnea if present
Address obesity if present
Get regular sunlight exposure
Stay hydrated
Eat mostly whole, minimally processed foods
Avoid crash diets
Limit endocrine-disrupting chemical exposure
Keep a consistent sleep schedule
Build and maintain muscle mass
Get regular medical checkups if symptoms persist