Get 7–9 hours of sleep per night
Keep a consistent sleep schedule
Maintain a healthy body weight; reduce excess body fat
Lift weights 3–4 days per week (include compound lifts)
Add regular cardio (at least 150 minutes/week of moderate or 75 minutes/week of vigorous)
Avoid overtraining; include rest days
Eat enough total calories to avoid chronic under-eating
Include adequate protein (e.g., 1.6–2.2 g/kg/day if appropriate)
Ensure sufficient dietary fat intake (don’t use extreme low-fat diets)
Get key micronutrients: vitamin D, zinc, magnesium
Consume healthy fats (olive oil, nuts, seeds, avocados, fatty fish)
Eat nutrient-dense carbohydrates (whole grains, legumes, fruits, vegetables)
Limit alcohol intake
Avoid smoking and nicotine products
Manage stress (breathing exercises, mindfulness, or therapy if needed)
Maintain good overall health and treat underlying conditions (e.g., sleep apnea)
Reduce exposure to endocrine-disrupting chemicals when possible (avoid BPA-containing plastics; choose safer containers)
Consider lab testing if symptoms of low testosterone are present (morning total testosterone with repeat testing as recommended)
Use testosterone treatment only under clinician supervision if indicated (e.g., confirmed hypogonadism)