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 weight and reduce excess body fat
Eat enough protein, healthy fats, and overall calories
Include zinc-rich foods such as meat, shellfish, nuts, and seeds
Include vitamin D sources such as sunlight, fatty fish, and fortified foods
Manage stress with relaxation, breathing, meditation, or time outdoors
Limit alcohol intake
Avoid smoking and recreational drug use
Treat sleep apnea if present
Address chronic medical conditions with a healthcare professional
Review medications that may affect testosterone with a doctor
Avoid overtraining and allow adequate recovery
Stay physically active throughout the day
Reduce exposure to endocrine-disrupting chemicals when possible
Get tested if symptoms of low testosterone persist