A Global Sperm Recession

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A massive epidemic is occurring – the average male’s sperm count has consistently fallen since 1973. This study says sperm count has declined by as much as 50%. That is a lot. Reductions in sperm count make it more difficult for sperm to fertilize an egg because fewer candidates are available. For many reasons, this is a pressing issue.

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-basked protocols to increase sperm health and help keep men fertile.

Disclaimer: This article does not attempt to put men’s health on a pedestal. Women’s health is equally important, if not more so. Sadly, women’s health is less researched and less talked about. In the coming weeks, I’ll be publishing a piece on this.

I wrote this article to share a global trend affecting men, women, and society. Here’s how we can reverse course ⬇️

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 are complex issues that require interventions specific to the individual. But almost always, weight gain is an energy balance issue. More calories are coming in than are being expended. Over time this leads to extra pounds and weaker swimmers. Yes, “motility” quite literally refers to the strength of sperm and their ability to swim.

Punchline: Maintaining a healthy weight is essential for many health outcomes. And the list is growing. Avoiding obesity can increase sperm count and improve sperm motility.

Prevent STIs

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

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 refers to any situation that disturbs the equilibrium between an individual and their environment.

However, stress itself gets a bad rap – some stress is beneficial. We call this stress eustress. Examples include the nerves you get before a big game or speech (provided they don’t consume you), exercise, learning, and sometimes traveling, depending on how you do it. The bad stress – that leads to chronic disease – is called 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 can help promote positive well-being and keep your sexual hormones happy and healthy.

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 last year shows that exercise can increase sperm concentration and count. There is also some evidence that suggests exercise improves sperm quality. Building bigger biceps may make you a more attractive partner – if you’re into that sort of thing – but staying active will make you a more fertile partner.

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 should be to move intentionally on a daily basis. A daily deposit of intentional activitiy can help you develop an identity around exercise, which can increase adherence over the long term.

Punchline: Move with intention every day. Your sperm will thank you.

Avoid Toxins

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

Limit Alcohol & Smoking

A beer with the boys won’t make you infertile, but too many over a long enough period significantly reduces sperm count. Those who smoke and drink are more likely to experience decreased testosterone production and reduced sperm count.

Perhaps the 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 an 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, if you’re attempting to conceive, abstaining from sauna usage during the conception period will replenish the sperm bank.

Here’s how to stay cool:

• Avoid saunas and hot tubs

• Wear loose-fitting underwear

• Reduce sitting

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

Punchline: Keep the family jewels cool!

In Summary

Again, this article does not attempt to put men’s reproductive health on a pedestal. All the behaviors I listed can help women stay fertile too! But as a man, I’m writing this to help my brothers stay healthy. And you can too, by sharing this piece with them 😉

Keep crushing.

Cheers,

Noah Cracknell

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