Male Fertility: How Partners Can Prepare for Pregnancy
When we started our journey to conceive, I quickly realized that fertility isn’t just a woman’s concern — it’s very much a couple’s journey. My husband understood this too, and he took his role seriously from day one.
We were fortunate that he was already in good shape — he doesn’t smoke, doesn’t drink alcohol, and has minimal coffee intake. But being “not unhealthy” isn’t the same as being optimally prepared for conception. So he made intentional changes to his diet, exercise, sleep, and daily habits.
In this post, I’ll share exactly what my husband did to support our fertility journey. These aren’t complicated medical interventions — they’re practical, natural lifestyle choices that any partner can adopt. And within four months of making these changes together, we conceived our daughter.
Why Male Fertility Matters
There’s a common misconception that fertility is primarily a female issue. The reality is quite different.
According to the American Society for Reproductive Medicine (ASRM), male factors contribute to approximately 40-50% of all infertility cases. In about one-third of couples struggling to conceive, the issue is solely male-related. This means that a man’s health, lifestyle, and habits directly impact the couple’s chances of getting pregnant.
A study published in Human Reproduction Update found that sperm counts among men in Western countries have declined by over 50% in the past four decades. While the causes are debated, lifestyle factors — diet, exercise, stress, and environmental exposures — are believed to play a significant role.
The encouraging news is that unlike eggs (which women are born with), sperm are continuously produced. This means lifestyle changes can improve sperm quality relatively quickly — typically within 2-3 months, which is the time it takes for new sperm to fully develop.
What Our Doctor Said
Before we started trying, we visited a gynecologist together. The doctor’s advice for my husband was straightforward:
- Avoid alcohol consumption and cigarette smoking
- Stay physically active
- Eat well and maintain a healthy lifestyle
- Get sufficient rest
The doctor didn’t recommend any supplements for my husband during the first year of trying. The focus was entirely on natural lifestyle optimization — eating right, exercising, sleeping well, and staying stress-free.
This was reassuring. It meant we didn’t need expensive treatments or complicated interventions. We just needed to live well.
My Husband’s Diet for Fertility
Diet was a major focus for my husband. He made deliberate choices to eat foods that support sperm health and overall reproductive function.
Protein-Rich Foods
My husband is taller and heavier than me, so he naturally needed more protein. His daily protein sources included:
Eggs: He ate 1-2 whole eggs plus 2 egg whites almost every day. Eggs are rich in protein, choline, and vitamin D — all important for sperm production and testosterone levels.
Salmon: We ate salmon regularly, usually grilled. Salmon is one of the best sources of omega-3 fatty acids, which research has linked to improved sperm count, motility, and morphology. A study in The Journal of Nutrition found that men with higher omega-3 intake had better sperm quality.
Chicken Breast: Lean protein without excessive saturated fat. He had it grilled or boiled with light seasoning.
Nuts and Seeds
Nuts became a daily staple in my husband’s diet. He soaked almonds and walnuts overnight and ate them every morning.
Walnuts deserve special mention. A clinical trial published in Biology of Reproduction found that men who ate 75 grams of walnuts daily for 12 weeks showed significant improvements in sperm vitality, motility, and morphology. Walnuts are particularly rich in omega-3 fatty acids and antioxidants.
He also added seeds to his diet — pumpkin seeds, chia seeds, and flaxseeds. These are excellent sources of zinc, which is essential for testosterone production and sperm development.
Vegetables and Salads
My husband loved raw salads and ate a lot of them. His salads typically included leafy greens like spinach, along with tomatoes, cucumbers, and other fresh vegetables.
Leafy greens are rich in folate, which isn’t just important for women — men also need folate for healthy sperm production. Studies have shown that low folate levels in men are associated with lower sperm counts and DNA damage in sperm.
What He Avoided
Equally important was what my husband didn’t eat or drink:
No alcohol: He’s naturally non-alcoholic, which was fortunate. Alcohol can reduce testosterone levels and impair sperm production. Even moderate drinking has been linked to decreased sperm quality.
No smoking: He doesn’t smoke, and this was important. Smoking is one of the most harmful things for male fertility — it damages sperm DNA, reduces sperm count, and affects motility.
Minimal caffeine: He reduced his already-low coffee intake to occasional cups — only on some mornings when he had important work meetings. High caffeine intake has been associated with DNA damage in sperm.
No processed foods: We eliminated packaged foods, foods with preservatives, and anything processed. These often contain trans fats and chemicals that can negatively affect sperm quality.
No sugary drinks: No cold drinks or sodas of any kind. Just water, green tea, lassi, and plain milk.
For a complete breakdown of our fertility diet, read our detailed guide on the best foods to boost fertility naturally.
Exercise and Physical Activity
My husband took a more active approach to exercise than I did, and research supports this for male fertility.
His Workout Routine
Morning yoga and meditation: He started each day with yoga and breathing exercises. This wasn’t intense — it was about warming up the body and calming the mind.
Bodyweight exercises: Push-ups, squats, and similar exercises were part of his regular routine. These build strength without requiring a gym.
Running: He went for runs, though not every day. Running provided cardiovascular exercise and stress relief.
Some weight training: Moderate weight training was part of his routine. Resistance exercise has been shown to support healthy testosterone levels.
Research published in Reproduction found that men who exercised at least three times per week had higher sperm concentration and count compared to sedentary men. However, the key word is “moderate” — excessive intense exercise, especially endurance activities, can actually lower testosterone and sperm counts.
Daily Walks Together
The one activity we always did together was our daily evening walk — at least one hour, sometimes more. We’d talk, discuss our day, sit on benches, watch ducks in the stream, enjoy nature, and simply be together.
These walks weren’t just exercise — they were relationship time and stress relief. The combination of gentle physical activity, fresh air, and quality time together supported both our physical and mental health.
Sleep and Rest
My husband made significant changes to his sleep habits, and the results were noticeable.
Sleep Routine Changes He Made
No screen time after work: Once the workday ended, screens were largely put away. No endless scrolling, no late-night TV binges.
No phone on the bed: His phone was kept away from the bed, on silent. This removed the temptation to check it and ensured uninterrupted sleep.
Fixed sleep schedule: He went to bed and woke up at consistent times. Early to bed, early to rise became his routine.
Reading instead of screens: Screen time was replaced with reading good books. This helped his mind wind down naturally before sleep.
7-8 hours of sleep: With his active lifestyle and physical exercise, he was tired enough to sleep soundly for a full 7-8 hours.
Sleep matters for male fertility. Research has shown that men who sleep too little (less than 6 hours) or too much (more than 9 hours) have lower sperm counts than those who sleep 7-8 hours. Sleep is when the body produces testosterone, which is essential for sperm production.
Stress Management
Stress can significantly impact male fertility by affecting testosterone levels and sperm production. My husband took deliberate steps to minimize stress:
No stretched working hours: Work ended when it should. He stopped the habit of working late into the evening, which we both used to do.
Avoiding unnecessary discussions: He consciously avoided getting drawn into arguments, debates, or conflicts that would only create stress without any benefit.
More time together: He prioritized spending time with me — something he started doing on his own without us ever discussing it. It meant a lot, and it kept us both feeling supported.
Daily meditation: The breathing exercises and meditation he did each morning helped him start the day centered and calm.
We’ve written more about the connection between stress and fertility in our detailed post on how stress affects fertility and what to do about it.
What About Supplements?
This is a question many couples have. Our doctor didn’t recommend any supplements for my husband during our first year of trying. The focus was entirely on natural lifestyle optimization.
This doesn’t mean supplements are never appropriate. Some doctors recommend zinc, folic acid, vitamin D, or antioxidant supplements for men, especially if there are known deficiencies or fertility issues. But for us, the approach was to get these nutrients from food first.
If you’re concerned about male fertility, I’d recommend seeing a doctor before starting any supplements. They can assess whether supplements are needed based on your specific situation.
Environmental Factors He Considered
Beyond diet and exercise, my husband was also mindful of environmental factors that can affect sperm health:
Avoiding plastic containers: We stopped using plastic for food and drinks. Chemicals in plastics (like BPA) can act as endocrine disruptors and affect hormone levels.
Avoiding heat exposure: He was mindful about not using laptops directly on his lap for extended periods and avoiding very hot baths. Excessive heat can temporarily reduce sperm production.
Wearing comfortable clothing: Tight underwear can increase scrotal temperature. Loose, breathable clothing is better for sperm health.
The Partner’s Role Beyond Physical Health
I want to highlight something that mattered as much as the physical preparation: my husband’s emotional involvement in our journey.
He didn’t just make changes to his own health — he supported me in making mine. He joined me for walks, ate the same healthy meals, and created a stress-free environment at home. He reduced his work hours to spend more time with me. He was present, engaged, and committed.
Trying to conceive can be emotionally challenging, and having a partner who is fully invested makes an enormous difference. If you’re reading this as a man preparing for fatherhood, remember that your role isn’t just biological — it’s emotional and supportive too.
How Long It Took
With both of us making these lifestyle changes together, we conceived in about four months. Sperm cells take approximately 72 days to develop fully, so lifestyle changes typically need 2-3 months to show their full effect on sperm quality.
Four months felt like the right timeline — it gave us enough time to establish healthy habits, for those habits to affect our bodies, and to conceive naturally without any medical intervention.
Final Thoughts
Male fertility is often overlooked in conversations about conception, but it shouldn’t be. My husband’s commitment to his health was a crucial part of our journey to parenthood.
The changes he made weren’t complicated or expensive. He ate well, exercised regularly, slept properly, managed stress, and avoided things that could harm his fertility. No supplements, no treatments — just a healthy lifestyle.
If you’re a couple trying to conceive, I encourage the male partner to take his role seriously. Your health matters just as much. And the habits you build now will serve you well through pregnancy, fatherhood, and beyond.
For a comprehensive overview of all the changes we made as a couple, read our guide on lifestyle changes to improve fertility.
Frequently Asked Questions
How can a man increase his fertility naturally?
Men can naturally boost fertility by eating a nutrient-rich diet (proteins, omega-3s, zinc, antioxidants), exercising regularly but moderately, getting 7-8 hours of quality sleep, managing stress, avoiding alcohol and smoking, minimizing caffeine, and maintaining a healthy weight. These changes support healthy testosterone levels and sperm production.
What foods improve male fertility?
Foods that support male fertility include: eggs (protein, choline), fatty fish like salmon (omega-3s), walnuts and almonds (omega-3s, vitamin E), pumpkin seeds (zinc), leafy greens (folate), tomatoes (lycopene), and berries (antioxidants). Avoid processed foods, excessive sugar, alcohol, and high-caffeine drinks.
How long does it take to improve sperm quality?
Sperm take approximately 72 days (about 2.5 months) to develop fully. This means lifestyle changes typically need 2-3 months to show their full effect on sperm quality. Start making changes at least 3 months before actively trying to conceive for best results.
Does exercise improve male fertility?
Moderate exercise supports male fertility by maintaining healthy testosterone levels, reducing stress, and improving overall health. Activities like weight training, jogging, and walking are beneficial. However, excessive intense exercise (like marathon training) can actually decrease sperm quality, so balance is key.
Does alcohol affect male fertility?
Yes, alcohol negatively affects male fertility. It can lower testosterone levels, reduce sperm count and quality, and cause erectile dysfunction. Even moderate drinking has been associated with decreased fertility. Men trying to conceive should significantly reduce or eliminate alcohol consumption.
Do men need to take fertility supplements?
Not necessarily. Our doctor didn’t recommend supplements for my husband during our first year of trying — the focus was on getting nutrients from food and maintaining a healthy lifestyle. Some doctors may recommend zinc, folic acid, or antioxidants in specific cases. Consult a healthcare provider before starting any supplements.
Can stress affect male fertility?
Yes, chronic stress can significantly impact male fertility. Stress increases cortisol levels, which can lower testosterone and affect sperm production. Men trying to conceive should prioritize stress management through exercise, adequate sleep, meditation, and maintaining work-life balance.
What percentage of infertility is due to male factors?
According to reproductive health experts, male factors contribute to approximately 40-50% of all infertility cases. In about one-third of couples, the issue is solely male-related. This is why it’s essential for both partners to focus on their fertility health when trying to conceive.
Disclaimer
This article is based on personal experience and general information. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor, midwife, or qualified healthcare provider with any questions about your health or pregnancy.
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Pregnancy Hub Posts (linked in article):
- How Stress Affects Fertility and What to Do About It
- Best Foods to Boost Fertility Naturally
- Lifestyle Changes to Improve Fertility
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