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A massive epidemic is occurring — the average male’s sperm count has consistently fallen since 1973.

A recent systematic review found that the average sperm count has declined by 50%. Reductions in sperm count make it more difficult for sperm to fertilize an egg because fewer candidates are available.

Sperm health has yet to become a widely discussed topic in health media. But hopefully, it does soon. In the meantime, here are seven researched-backed protocols to increase sperm health and help keep men fertile.

Disclaimer: This article does not attempt to put men’s reproductive health on a pedestal. Women’s health is equally important. Sadly, women’s health is less researched and less talked about. And that needs to change.

I wrote this article to share a global trend affecting men, women, and society. These findings indicate that global fertility is at risk.

Maintain a Healthy Weight

A study of over 13K+ men showed that obesity (BMI > 30) is associated with lower sperm count and decreased motility.

Obesity and weight gain is a multidimensional phenomenon and requires a tailored approach specific to the individual. However, exercise and an energy-restricted diet appear to be the most potent mechanisms for reducing weight. If you’re interested in learning more about obesity and weight gain, I suggest you read more here.

Punchline: Maintaining a healthy weight is essential for many health outcomes. And the list keeps growing. Avoiding obesity can increase sperm count and improve sperm motility, or the ability of the sperm to swim.

Prevent STIs

According to the Mayo Clinic, practicing safe sex is imperative to sperm health:

“Sexually transmitted infections — such as chlamydia and gonorrhea — can cause infertility in men. Limiting the number of sexual partners and always using a condom for sex — or staying in a mutually monogamous relationship with a partner who isn’t infected — can help protect against STIs.” — The Mayo Clinic

Takeaway: Practice safe sex.

Manage Stress

While the relationship between stress and sperm count is unclear, the relationship between stress, sexual hormones, and sexual function is well-researched. Stress can be defined as any situation that disturbs the equilibrium between an individual and their environment.

However, stress often gets a bad rap — some stress is beneficial. This stress is referred to as eustress. In contrast, the stress that leads to chronic ailments and disease is distress. When developing a protocol to manage stress, it’s essential to consider what environmental elements are causing eustress and distress. Identifying and eliminating points of distress in the environment can help promote positive well-being.

Punchline: Many stress-reduction techniques and hypotheses have been investigated. However, nothing beats regular physical activity, 7–9 hours of sleep every night, a balanced diet, and social connection.

Exercise

The age-old advice continues to age. Yes, it’s crucial to exercise if you care about sperm health.

An RCT released earlier this year shows that exercise can improve sperm concentration and count. There is also some evidence that suggests exercise improves sperm quality.

If you want to begin an exercise protocol, the best framework is to think about how you can move intentionally every day. Whether it’s weightlifting, walking, or swimming, the goal is to move intentionally daily. Doing this has helped my clients develop an identity around exercise, which can increase adherence over the long term.

Punchline: Move with intention every day. Think about how you can develop an identity around exercise. Your sperm will thank you.

Avoid Toxins

It’s probably apparent to avoid toxins, but here’s a friendly reminder from the Mayo Clinic:

“Exposure to pesticides, lead, and other toxins can affect sperm quantity and quality. If you must work with toxins, do so safely. For example, wear protective clothing, use protective equipment, such as safety goggles, and avoid skin contact with chemicals.” — Mayo Clinic

Punchline: Limit exposure to toxins.

Limit Alcohol & Smoking

Those who smoke are more likely to have decreased sperm count. Moreover, heavy drinking can impair testosterone production and reduce sperm production.

Perhaps a best fertility practice is to abstain from alcohol and smoking — if you do choose to partake — for at least 60 days before conception — as sperm recycle every 60 days.

Punchline: To increase sperm production and quality of sperm, abstain from alcohol and smoking.

Stay Cool

In a recent interview with Dr. Andrew Huberman, I learned that scrotal temperature impacts sperm production, and high temperatures can even kill off sperm. Dr. Huberman mentioned that regular sauna use is associated with a reduced sperm count. However, Dr. Huberman also noted that if you’re attempting to conceive, abstaining from sauna usage during the conception period will replenish the sperm bank.

Although the benefits have not been fully investigated, researchers believe these best practices increase sperm count and enhance sperm quality:

• Avoid saunas and hot tubs

• Wear loose-fitting underwear

• Reduce sitting

• Limit scrotum exposure to warm objects (AKA your laptop)

Punchline: During periods of attempted conception, keep your family jewels cool!

Again, this article was not an attempt to put men’s reproductive health on a pedestal. Instead, I wanted to highlight a global trend affecting men, women, and society.

If you learned something new:

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Keep crushing.

Cheers,

Noah Cracknell