Get 7–9 hours of quality sleep nightly
Exercise regularly, especially resistance training
Include high-intensity interval training in moderation
Maintain a healthy body weight
Eat enough calories to avoid chronic underfeeding
Consume adequate protein
Include healthy fats in your diet
Eat foods rich in zinc
Eat foods rich in vitamin D
Get regular sunlight exposure
Reduce chronic stress
Practice relaxation techniques
Limit alcohol intake
Avoid smoking
Minimize ultra-processed foods
Stay physically active throughout the day
Treat sleep apnea if present
Manage blood sugar levels
Address nutrient deficiencies
Maintain a consistent sleep schedule
Avoid overtraining
Keep a healthy sex life
Reduce exposure to endocrine-disrupting chemicals
Review medications with a healthcare professional
Get routine medical checkups