Stack it up
.From the bottom up:
sleep, obviously – Enough, and of maximum quality.
A pro-Testosterone mindset – looking for every opportunity to eat well, exerise intensely, shower cold, win, etc.
The best water you can get – distilled, if necessary. In fact, as a Chemical Engineer and from experience, distill a gallon of your “city” water, I dare you. When I did that in the past in southeast PA, there would remain about a tablespoon of a foul yellow-brown thick liquid. As I heard one upstream guy say to a Philly guy – if we didn’t flush, you wouldn’t have drinking water. Think about it. And filter hard, and/or distill.
Fasting, at least intermittent, at least 16/8
Michael Pollan, “How Not to Die” based diet, high in fruit.
Meditate – Lots of apps ont there- it’s pretty simple.
Yoga – As suits you, your requirements and goals, almost daily.
HIIT – High Intensity exercise over long duration (see Pro-Testo)
Fun – Stuff you enjoy
Sun – On as much skin as you can get away with.
Quality Coffee – Couple cups a day, preferably a.m., ideally, the first a bit before your workout.
Cardio – Enough cardio to keep things interesting, especially competitive team sports in a social setting
Exo – Exotic and Exogenous -sensible supplements – organic produce powder, dried mushrooms, etc.