How to Improve Fertility in Men: Personalised Strategies from a Fertility Coach

As a fertility coach, I work closely with many men who are looking to improve their fertility and increase their chances of starting a family. Male fertility is influenced by a range of factors, including lifestyle choices and environmental exposures. Based on my experience and the latest scientific research, here are some personalized strategies that have helped my clients boost their fertility. For further reading, I’ve included links to relevant studies on PubMed.

1. Maintain a Healthy Weight

One of the first things I discuss with my clients is the importance of maintaining a healthy weight. Both underweight and overweight men can experience reduced fertility due to hormonal imbalances. Excess weight is particularly detrimental, as it can decrease sperm quality and production.

Actionable Tip: I recommend a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Regular physical activity is also essential. For more information, check out this study on the impact of obesity on male fertility here.

2. Adopt a Nutritious Diet

Diet plays a critical role in reproductive health. Antioxidants such as vitamins C and E, selenium, and zinc are vital for protecting sperm from oxidative stress. Omega-3 fatty acids, found in fish and nuts, are also beneficial for sperm morphology and motility.

Actionable Tip: I advise my clients to incorporate antioxidant-rich foods like berries, nuts, seeds, and leafy greens into their diet. Adding omega-3-rich foods like salmon, walnuts, and flaxseeds can further enhance sperm health. You can read more about the benefits of antioxidants on male fertility here.

3. Avoid Environmental Toxins

Environmental toxins, such as pesticides, heavy metals, and endocrine disruptors, can negatively affect male fertility. These substances can reduce sperm quality and increase the risk of infertility.

Actionable Tip: I encourage my clients to minimize exposure to toxins by choosing organic produce, avoiding plastics with BPA, and using natural cleaning products. This review on environmental toxins and infertility provides more details here.

4. Exercise Regularly but Moderately

Regular physical activity is crucial for boosting testosterone levels and improving fertility. However, too much exercise, especially endurance sports, can increase oxidative stress and lower testosterone levels.

Actionable Tip: I recommend moderate physical activities such as brisk walking, swimming, or cycling for at least 150 minutes per week. It’s important to avoid excessive high-intensity workouts without adequate rest. Learn more about the impact of exercise on male reproductive potential here.

5. Manage Stress

Chronic stress can interfere with the hormones needed to produce sperm. Techniques such as mindfulness, meditation, and yoga have been shown to improve semen quality.

Actionable Tip: I advise my clients to incorporate stress-reducing activities into their daily routines. Practices like deep breathing exercises, meditation, and spending time in nature can be very beneficial. For further reading, see this study on stress and its effects on sperm quality here.

6. Quit Smoking and Limit Alcohol

Smoking and excessive alcohol consumption are linked to poor sperm quality. Chemicals in cigarettes can damage sperm DNA, and alcohol can lead to hormonal imbalances and decreased sperm production.

Actionable Tip: I support my clients in quitting smoking through counseling, nicotine replacement therapy, or support groups. I also advise limiting alcohol intake to moderate levels, defined as up to two drinks per day for men. For more information on how smoking affects semen quality, read this meta-analysis here, and on alcohol’s impact here.

7. Consider Supplements

Certain supplements can support male fertility. Coenzyme Q10, folic acid, and L-carnitine have shown promise in improving sperm parameters.

Actionable Tip: Before starting any supplements, it’s important to consult with a healthcare provider. For those considering supplements, this meta-analysis on their effectiveness in enhancing sperm quality is informative here.


Improving male fertility involves a holistic approach that encompasses maintaining a healthy weight, eating a balanced diet, reducing exposure to environmental toxins, engaging in regular but moderate exercise, managing stress, and avoiding harmful substances like tobacco and excessive alcohol. These strategies, backed by scientific research, have helped many of my clients enhance their reproductive health and increase their chances of conceiving.

For those looking to delve deeper into the science behind these recommendations, I encourage you to explore the studies on PubMed linked throughout this article. By taking proactive steps, you can significantly improve your fertility and work towards achieving your family goals.