Aim for 7–9 hours of sleep per night
Maintain a calorie-appropriate diet; avoid chronic energy deficit
Include adequate protein at each meal
Eat enough healthy fats (e.g., olive oil, nuts, seeds, avocados, fatty fish)
Get sufficient micronutrients: vitamin D, zinc, magnesium
Spend regular time outdoors for sunlight exposure (for vitamin D)
If deficient, consider vitamin D supplementation
If deficient, consider zinc supplementation
Ensure adequate carbohydrate intake, especially around training, to support hormone health
Limit heavy alcohol intake
Avoid smoking and nicotine products
Manage stress with consistent practices (e.g., exercise, mindfulness, breathing)
Do resistance training 2–4 times per week (compound lifts emphasized)
Include high-intensity intervals occasionally (if medically appropriate)
Maintain a healthy body weight; reduce excess body fat
Avoid prolonged overtraining; include rest days and deloads
Reduce exposure to overheating (e.g., prolonged hot tubs/saunas, tight heat-generating gear)
Review medications with a clinician if testosterone is low (some drugs can affect levels)
Get tested if symptoms suggest low testosterone (morning total testosterone, and confirm if low)
If clinically indicated, discuss testosterone therapy or other medical options with a healthcare professional