Get 7–9 hours of sleep nightly
Exercise regularly, especially resistance training
Maintain a healthy body weight
Reduce stress
Eat enough protein
Include healthy fats in your diet
Get adequate vitamin D
Ensure sufficient zinc intake
Limit alcohol consumption
Avoid smoking
Manage blood sugar levels
Treat sleep apnea if present
Review medications with a doctor
Address underlying medical conditions
Avoid extreme calorie restriction
Stay physically active throughout the day
Get regular sunlight exposure
Prioritize recovery between workouts
Limit exposure to endocrine disruptors
Have testosterone levels checked by a healthcare professional