Get 7–9 hours of sleep per night
Maintain a healthy body weight; reduce excess body fat
Exercise regularly, including 2–4 days/week of resistance training
Use short high-intensity intervals 1–2 times/week (if appropriate)
Limit chronic calorie restriction and avoid extreme dieting
Eat enough protein and total calories to support training and recovery
Include healthy fats in the diet (olive oil, nuts, seeds, avocado, fatty fish)
Get adequate micronutrients: vitamin D, zinc, magnesium
Ensure sufficient carbohydrate intake for high-intensity training
Keep alcohol intake low to moderate
Avoid smoking and nicotine products
Manage stress and practice stress-reduction activities
Treat sleep apnea if present
Review medications with a clinician if they may lower testosterone
Get morning sunlight exposure and maintain consistent sleep/wake times
Consider vitamin D testing and supplementation only if deficient
Consider zinc testing/supplementation only if deficient
If symptoms of low testosterone exist, seek evaluation (total testosterone, free testosterone if indicated, SHBG, LH/FSH, prolactin, thyroid tests as appropriate)
Follow clinician guidance for testosterone therapy only when medically indicated
Avoid unproven “testosterone boosters” and products with undisclosed ingredients