Sleep 7–9 hours nightly
Lift heavy weights regularly
Do compound exercises like squats, deadlifts, and bench press
Reduce body fat, especially abdominal fat
Eat enough calories
Eat enough protein
Include healthy fats in your diet
Get adequate zinc from food or supplements if deficient
Get adequate vitamin D from sunlight, food, or supplements if deficient
Manage stress and lower cortisol
Limit alcohol intake
Avoid smoking and nicotine
Treat sleep apnea if present
Maintain a consistent sleep schedule
Avoid overtraining
Reduce exposure to endocrine-disrupting chemicals
Address low testosterone with a doctor
Consider medically supervised testosterone therapy if appropriate