Seven Ways to Improve Sperm Count and Quality

Modern life is nuking your sperm and testosterone. If you want legacy that lasts beyond a hard drive, it is time to take your reproductive health seriously

By Your Bro · Wed Jun 29 2022 · Self Improvement

Men are producing half the sperm their grandfathers did, and the numbers are still dropping. This isn't just a niche medical concern; it is a fundamental threat to your ability to build a family and pass on your name.

Shanna H. Swan, Ph. D., is one of the world's leading environmental and reproductive epidemiologists. In her book "Countdown", Dr. Swan has sounded the alarm about how our modern world is imperiling the future of the human race. Her research makes a clear case that testosterone levels are taking a nosedive, along with sperm counts and fertility rates. This matches what we have seen across the board: men are weaker than ever according to recent biological data.

If the data from scientists isn't enough, consider the opinion of the world's richest man. Elon Musk has been vocal about the severe danger the human race faces if birth rates continue to crater. During a closed-door All-In Summit, Musk said: "Environment's gonna be fine even if we doubled the population. Japan had the lowest birth rate. Having kids is essential for maintaining civilization. We can't let civilization dwindle into nothing." Musk has fathered multiple children to date, so he practices what he preaches. As a man, your part is to ensure you have the vitality to continue the line. To improve your chances of being a high-testosterone, fertile male, here are some suggestions based on Dr. Swan’s research and broader clinical data.

Move Your Body Without Crushing It

There is a fine line between getting fit and damaging the equipment. Research has shown that men who cycle for ninety minutes or more per week have 34 percent lower sperm concentrations than those who don’t ride bicycles at all. Crushing and suffocating your nuts for an hour and a half on a hard saddle isn't doing your future kids any favors. If you are a hardcore cyclist, it might be time to find a seat that actually accounts for male anatomy, or just mix in some different cardio.

Instead of gaming or binge-watching for hours, get on your feet. Healthy young men who exercise regularly have better quality semen than their sedentary peers. This is common sense. Physical activity increases blood flow, burns fat, and builds muscle. According to the Mayo Clinic, obesity can cause hormonal changes that reduce male fertility. Standing up and moving is the baseline. We have discussed how to use exercise to reclaim your mind, but it is just as vital for reclaiming your hormones.

Clean Up Your Diet and Environment

What you put in your mouth eventually affects what comes out of your body. Men who eat a lot of processed meats like hot dogs, bacon, and salami tend to have lower sperm counts and a lower percentage of normally shaped sperm. The theory is that the curing process produces chemicals that can damage DNA. If you want to build a legacy, stop fueling yourself with stuff that comes in a plastic tube.

Swan also urges men to go organic where possible to avoid pesticides and herbicides. Certain chemicals are endocrine disruptors—they mimic estrogen and block testosterone. This isn't just about being a health nut. Research published by the National Institutes of Health suggests that exposure to environmental chemicals like phthalates and bisphenol A (BPA) is linked to lower semen quality. Buy the organic spinach. Avoid the plastic containers. It sounds small until you realize you are fighting a chemical war against your own manhood.

I remember a friend of mine, a guy who lived on energy drinks and microwave burritos, wondering why he and his wife couldn't conceive after two years of trying. He finally saw a specialist who told him his gut was a wreck and his hormone profile looked like a retired accountant's. He cut the processed junk, started sleeping eight hours, and six months later, he was buying a crib. Biology doesn't care about your convenience.

Manage Stress and Heat

Men who reported the highest levels of work stress had 38 percent lower sperm concentrations in some studies. In a world where you are expected to be available 24/7 via your phone, you have to learn to disconnect. High cortisol levels kill testosterone production. If you are always in "fight or flight" mode because of an email from your boss, your body decides that now isn't a great time to be making babies.

You also need to keep things cool. The testicles are outside the body for a reason. High temperatures are a known sperm killer. Frequent use of saunas, hot tubs, or even keeping a hot laptop on your lap for hours can significantly lower your count. Keeping your internal and external environment at the right temperature is a prerequisite for performance.

The Role of Frequent Activity

Studies have shown that regular sex boosts your testosterone levels. You increase the likelihood of producing viable sperm, and the testosterone also helps fortify your bones and muscles. It is a virtuous cycle. Beyond the physical, you need to be a leader in your own life to maintain the kind of mindset that fosters health. I have talked before about how to become the leader you were created to be, and that starts with taking responsibility for your own hardware.

Modern society is comfortable. It is sedentary. It is plastic. None of these things are good for your virility. Being a "goddamned sexual tyrannosaurus" isn't just a movie quote; it is a standard of health that you should strive for if you want your genetics to outlast you. The world needs strong, capable men to raise the next generation. That starts with ensuring you can actually produce that generation.

—Your Bro