Men’s Fertility 101: How to Prepare Your Body for a Healthy Baby
Description
In this episode of the School of Doza, we break down the science and strategies behind men’s fertility—what affects it, what improves it, and why it matters just as much as female fertility. Nurse Doza shares five actionable ways men can improve sperm quality, hormone health, and pregnancy outcomes using nutrition, lifestyle changes, and targeted supplements.
5 KEY TAKEAWAYS
- Diet, especially Omega-3 intake, is critical for healthy sperm.
- Yoga improves hormone balance, circulation, and sperm DNA integrity.
- Excess weight and belly fat increase estrogen and reduce testosterone.
- Supplements like fish oil, carnitine, and vitamin D can boost fertility.
- Poor sleep reduces sperm concentration, motility, and hormone levels.
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TIMESTAMPS
00:00 START
01:10 Why this episode on men’s fertility matters
02:15 The role men play in conception prep
03:10 Step 1: Diet and Omega-3’s impact on sperm
05:45 Why the Mediterranean diet outperforms the Western diet
07:40 Omega-6 overload and common diet traps
08:20 The problem with soy and processed meats
09:10 Step 2: Yoga improves male fertility markers
10:30 Circulation, cortisol, and the root chakra
12:00 Why yoga boosts testosterone and sperm
13:50 Step 3: The link between belly fat and low testosterone
15:10 How beer bellies signal high estrogen
16:40 Liver health, detox, and pooping out estrogen
18:30 Why estrogen blockers matter—natural and medical
20:00 Step 4: Supplements for male fertility
21:10 Fish oil, glandulars, and vitamin D
22:30 Why Zen and carnitine are fertility game-changers
24:00 Step 5: Sleep tracking and sperm health
25:10 Wearables, testosterone rhythms, and fertility science
27:00 Recap of the 5 steps to support healthy conception
RESOURCES MENTIONED
- “How Nutrition Impacts Male Fertility” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8910394/
- “Soy Intake Linked to Lower Sperm Count” – https://pubmed.ncbi.nlm.nih.gov/18650557/
- “Fish Oils and Male Fertility” – https://www.researchgate.net/publication/260982837_Fish_Oils_Omega-3_Fatty_Acids_and_Male_Fertility
- “Diet and Sperm Quality” – https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/dont-make-the-mistake-of-letting-a-diet-kill-sperm
- “Yoga and Reproductive Health” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11185437/
- “Caloric Restriction and Fertility” – https://pubmed.ncbi.nlm.nih.gov/28961722/
- “Fat, Hormones, and Fertility” – https://www.ncbi.nlm.nih.gov/books/NBK278929/
- “Testosterone and Fat Distribution” – https://pmc.ncbi.nlm.nih.gov/articles/PMC3770848/
- “L-Carnitine for Male Fertility” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10531648/
- “Vitamin C’s Role in Sperm Quality” – https://pubmed.ncbi.nlm.nih.gov/17004914/
- “Vitamin D and Testosterone” – https://pubmed.ncbi.nlm.nih.gov/22731648/
- “Sleep Quality and Sperm Health” – https://www.sciencedirect.com/science/article/pii/S1087079225000334
- “Sleep Deprivation and Reproductive Function” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10917924/
- “Male Sleep and Fertility Link” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5868973/
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