Get 7–9 hours of quality sleep nightly
Lift weights regularly, especially compound exercises
Do high-intensity interval training in moderation
Maintain a healthy body fat percentage
Eat enough calories and avoid chronic undereating
Get sufficient protein, healthy fats, and carbohydrates
Include foods rich in zinc, magnesium, and vitamin D
Get regular sunlight exposure
Manage stress and reduce chronic cortisol
Limit alcohol intake
Avoid smoking and recreational drugs
Treat sleep apnea if present
Stay physically active throughout the day
Maintain a consistent sleep schedule
Reduce exposure to endocrine-disrupting chemicals
Keep blood sugar stable with balanced meals
Address nutrient deficiencies with diet or supplements if needed
Have regular sexual activity if desired
Build and maintain muscle mass
Keep a healthy waistline
Review medications with a healthcare professional if testosterone is low