Get a medical evaluation and hormone testing
Identify and treat the underlying cause
Maintain a consistent sleep schedule
Reduce chronic stress
Eat regular balanced meals
Include enough protein, fiber, and healthy fats
Limit ultra-processed foods and added sugar
Exercise regularly with a mix of strength and cardio
Maintain a healthy body weight
Avoid smoking and recreational drugs
Limit alcohol intake
Stay hydrated
Address sleep apnea if present
Review medications with a clinician
Manage thyroid, blood sugar, and reproductive health issues
Take prescribed hormone treatments exactly as directed
Follow up with repeat testing as recommended