Eat enough calories
Get adequate protein
Include healthy fats
Lift weights regularly
Do high-intensity exercise
Sleep 7 to 9 hours nightly
Reduce chronic stress
Maintain a healthy body weight
Get enough vitamin D
Get enough zinc
Get enough magnesium
Limit alcohol intake
Avoid smoking
Treat sleep apnea
Manage medical conditions
Review medications with a doctor
Avoid anabolic steroid misuse
Spend time in sunlight
Stay physically active
Eat whole, minimally processed foods
Support overall hormone health with consistent lifestyle habits