For far too long, the narrative around fertility has placed the burden squarely on women’s shoulders. If a couple struggles to conceive, society has conditioned us to assume that the issue lies with her body, her eggs, her age, her hormones. But here’s the truth: The male is solely responsible in about 20% of cases and is a contributing factor in another 30% to 40% of all infertility cases.
Yes, you read that right. Half. And yet, how often are men the ones getting poked, prodded, and tested first? (Hint: not nearly enough.)
Sperm quality isn’t just about quantity. It’s about motility (can they swim?), morphology (are they shaped right?), and DNA integrity (is the genetic material intact?). Male fertility can be influenced by lifestyle, environment, and overall health just as much as female fertility is.
But because fertility conversations have been overwhelmingly focused on women, many men don’t realize they should be actively working to optimize their sperm health. So, let’s talk about what men should be doing to improve sperm quality—and why.
Regular physical activity (except for cycling, too much pressure on the ‘boys’) helps regulate hormones and improve circulation, both of which contribute to healthier sperm. However, excessive high-intensity workouts (especially paired with steroid use) can backfire and lower testosterone levels. The goal? Moderate, consistent exercise—think strength training, walking, and cardio.
Heat is the enemy of sperm. Hot tubs, saunas, tight underwear, and even placing a laptop directly on the lap can increase scrotal temperature and harm sperm production. The testicles need to stay a few degrees cooler than the rest of the body. (Maybe it's time to swap those tight briefs for breathable boxers?)
A diet rich in antioxidants, omega-3s, and key vitamins like C, D, and E can enhance sperm quality. Meanwhile, diets high in processed foods, trans fats, and excessive sugar can contribute to poor sperm health. Some top fertility-boosting foods include:
Smoking (yes, including weed) damages sperm DNA, reduces sperm count, and lowers motility. Excessive alcohol consumption affects hormone levels and contributes to poor sperm health. If sperm quality is a concern, reducing alcohol and quitting smoking is one of the best things a man can do.
Testosterone production happens largely during sleep. Studies show that men who get less than 6 hours per night tend to have lower sperm counts. Prioritizing 7-9 hours of sleep helps with sperm production and overall hormonal balance.
If you’re actively trying to conceive, a semen analysis should be step one—not an afterthought. It’s non-invasive, relatively inexpensive, and can provide crucial insights into sperm health. The earlier issues are identified, the faster they can be addressed.
For women who have spent months (or years) blaming themselves for struggling to conceive, this is your reminder that fertility is not solely a female issue. The weight of infertility should never fall squarely on your shoulders. If you’re navigating this journey with a partner, they should be just as invested in optimizing their fertility as you are in yours.
Too many women endure invasive tests, treatments, and emotional tolls before their partner has even taken a simple sperm test. That needs to change.
Male fertility isn’t just about “doing better” for the sake of pregnancy—it’s about overall health, longevity, and wellbeing. The good news? Most lifestyle-related sperm issues are reversible with simple changes.
So, if you’re reading this and wondering, “Should my partner be doing more?”—the answer is yes. And if you’re a man reading this? It’s time to step up. Because fertility isn’t just a women’s issue—it’s something everyone should be aware of.
If you want to learn more about optimizing male fertility, join us at myStoria today! Get the insights, support, and knowledge you need to improve outcomes.
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