Get 7–9 hours of quality sleep nightly
Lift weights and do resistance training regularly
Do high-intensity interval training in moderation
Maintain a healthy body weight
Eat enough calories and avoid extreme dieting
Include healthy fats in your diet
Eat adequate protein
Get enough zinc from food or supplements if needed
Get enough vitamin D from sunlight, food, or supplements if needed
Manage stress and lower chronic cortisol
Limit alcohol intake
Avoid smoking and recreational drugs
Treat sleep apnea if present
Review medications that may lower testosterone with a doctor
Reduce exposure to endocrine-disrupting chemicals
Stay physically active throughout the day
Address underlying medical conditions
Get regular medical checkups and hormone testing if symptoms persist