Get 7–9 hours of sleep
Maintain a calorie-appropriate diet; avoid crash dieting
Ensure adequate protein intake
Eat plenty of healthy fats (olive oil, nuts, seeds, avocado, fatty fish)
Include zinc and magnesium sources (oysters, beef, pumpkin seeds, legumes, leafy greens)
Get vitamin D from sunlight and/or supplements if deficient
Do resistance training 3–4 days/week (compound lifts, progressive overload)
Keep sessions intense but not excessive; avoid overtraining
Do short high-intensity intervals 1–2 times/week (if recovery is adequate)
Reduce alcohol intake
Stop smoking and avoid nicotine products
Manage stress (breathing exercises, mindfulness, regular activity)
Maintain a healthy body weight; reduce excess body fat
Treat sleep apnea if present
Review medications that may lower testosterone with a clinician (e.g., opioids, some steroids, certain antidepressants)
Consider short-term fasting only if it doesn’t reduce total calories or sleep and you tolerate it well
If levels are low, get labs (morning total testosterone, free testosterone if needed, SHBG, LH/FSH, prolactin, estradiol, CBC, CMP, lipids, A1c) and discuss targeted treatment with a clinician
If using supplements, choose evidence-supported options and avoid high-dose “test boosters” (only if appropriate for your health profile)