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Pre-conception care is not just for women, your baby begins with 50% egg and 50% sperm, so sperm health is equally as important as egg health for fertilisation and development of a healthy baby. It takes three months for sperm to develop and mature before they are capable of fertilising an egg, so preparation should start at least three months before trying to conceive. This can ensure sperm is high quality and viable and gives the best chance of fertilising the egg.

Once pregnancy is confirmed, the hard part’s over for the man and the woman has to keep up her good habits for another 9 months. So if your man is struggling to stick to healthy habits, remind him it’s only for 3 months! But of course, if he sticks with them, there are long-term health benefits too.

In this episode, I’m giving you my 10 top tips for males to prepare for pregnancy.

 

Here’s what we cover in this episode:

• Why he needs at least 3 months to prepare for pre-conception
• Key nutrients to improve sperm quality
• Why cutting those bad habits will have an enormous impact on your future child’s long-term health
• Medications and supplements that need checking
• What do baths and bike-riding have in common?
• The effect of stress on male fertility
• Hydrate for sperm health
• Why timing is everything

EPISODE TRANSCRIPT

Hello, and welcome to episode 22 of The Mana Women’s Wellness Podcast. I’m your host, Rachel and today we are talking to the baby daddies – the male partners and the fathers of your future children. And as important as it is for women to prepare for pregnancy and get themselves in the best possible health to conceive and grow a tiny human, the fathers seem to be let off the hook. And when you think that an embryo is 50% egg and 50% sperm, the health of the father and the quality of his sperm is just as important as the health of your eggs!

And so in this episode, I’m giving you my 10 top tips for males to prepare for pregnancy.

Pre-conception care is not just for women, your baby begins with 50% egg and 50% sperm, so sperm health is equally as important as egg health for fertilisation and development of a healthy baby. It takes three months for sperm to develop and mature before they are capable of fertilising an egg, so preparation should start at least three months before trying to conceive. This can ensure sperm is high quality and viable and gives the best chance of fertilising the egg. Research continues to highlight the benefits that male pre-conception care has on the developing foetus as well as later in your child’s life.

Once pregnancy is confirmed, the hard part’s over for the man and the woman has to keep up her good habits for another 9 months. So if your man is struggling to stick to healthy habits, remind him it’s only for 3 months! But of course, if he sticks with them, there are long-term health benefits too.

Ok, so let’s dive in to #1

Tip 1 – Increase Nutrient Intake

Many pre-conception nutrition recommendations are similar for both men and women, so you can go back and have a listen to Episode 4 all about my fertility superfoods and these apply just as much for the boys! With that said, there are a number of nutrients that are particularly important for sperm quality and quantity.

Zinc

Zinc is involved in a number of processes throughout the body and is an essential nutrient for male reproductive health. Wherever protein is present, so is zinc. Muscles contain 60% of the body’s zinc. It is also found in the bones, eyes and the prostate gland. Zinc is essential for both male and female fertility, and must be consumed in the diet regularly as the body tissues do not give up their stores when levels of zinc in the blood fall.

Zinc is vital for the production of DNA and formation of sperm. It boosts testosterone levels and therefore production of quality sperm that have the strength and stamina to reach the egg for fertilisation. Zinc supplementation has been shown to increase the amount of normally formed sperm as well as increasing sperm count.

The availability of zinc from animal sources is much greater than plant sources, so vegetarians need 50% greater intake of foods rich in zinc. Adults require 12mg of zinc per day. Food sources of zinc include meat, fish, poultry, cereals and dairy.

Folate

Essential for female fertility and healthy foetal development, folate is just as important for male fertility. It is vital for formation of red blood cells and DNA production and can significantly increase sperm count and quality. Folate can also improve the health of your future child, reducing the risk of some genetic conditions such as heart disease, diabetes, autism and some cancers. The recommended daily intake of folate is 400ug. Food sources of folate include green leafy vegetables, cereals, wholegrains, eggs and legumes.

Selenium

Selenium is an essential nutrient for male fertility due to its role in testicular function and sperm synthesis, motility and function. Selenium is an antioxidant and works with Vitamin E to protect the lipids in cell membranes from damage by free radicals and may reduce the risks of some cancers.

The recommended daily intake of selenium for men is 70ug per day. Doses greater than 1mg per day are toxic to the body and so should only be used as a supplement under medical guidance.

Food sources of selenium include seafood (smoked herring, tuna, mackerel, lobster, crab), Brazil nuts, wheat germ, cashews, barley, wholegrains and oats.

Iodine

Iodine is required by the thyroid gland to produce hormones essential for body thermoregulation, breakdown of macronutrients, production of growth hormones and development of the central nervous system. Iodine deficiency at critical periods of development can lead to irreversible neurological impairment of an infant.

The iodine content of soil, and therefore fruits and vegetables, will vary considerably by geographic location. Changes in the way food is processed has also limited our intake. Milk equipment was previously cleaned with iodine solutions, which have now been replaced with other sanitisers. In the home, there is reduced use of iodised salt in cooking in line with dietary recommendations, as well as reduction in the production of brands of salt containing iodine.

Food sources of iodine include salt water fish and seaweed, iodised salt, fortified breads, cheddar cheese, eggs and milk.

Vitamin E & Antioxidants

An antioxidant, Vitamin E wraps the body’s cells in a protective coating to block to effects of harmful free radicals. This effect protects sperm cells to improve function and assist with conception. Vitamin E protects red blood cells in the same way for immune defence and to protect the lungs from air pollutants.

Around 20% of our daily Vitamin E intake is from vegetable oils, and another 20% from fruits and vegetables. Heat processing can destroy Vitamin E, so fresh or unprocessed foods are best. The recommended daily intake of Vitamin E is 350mg, although many supplements contain around 800mg and are combined with calcium. Food sources of Vitamin E include oils, margarine, chicken, fish, spinach, eggs, nuts and seeds.

Carnitine

Commonly used for weight loss, carnitine (L-carnitine in supplement form) is a non-protein amino acid. It assists with transport of fatty acids into the energy centres of muscle cells. It is vital for development and motility of sperm, as sperm use carnitine to convert fatty acids to energy to boost motility. The recommended daily intake for carnitine has not yet been determined, but may range between 400-800ug. Food sources include beef, milk and avocado.

Arginine

Arginine (L-arginine in supplement form) is another amino acid used for protein synthesis. The supplement is made from glutamine, glutamate and proline and plays a role in the formation of collagen, production of growth hormones as well as detoxifying processes in the body. When a man’s diet is low in arginine, his sperm motility may be affected by as much as 90%.  Foods rich in arginine include seafood, algae, meat, garlic, watermelon, peanuts, pecans, cashews, almonds and seeds.

Tip 2 – Cut Bad Habits

Smoking may lower sperm count and motility, as well as potentially causing abnormalities in sperm, meaning it’s harder for them to survive the journey to meet the egg. The toxins inhaled in cigarettes travel from the lungs into the bloodstream and end up in the testes. Cigarette smoke can reduce sperm count by up to 17%, and smoking marijuana once a week can reduce the count by 28%. Smoking may even contribute to impotence due to reduced blood flow around the body. Quitting smoking can improve the quality of sperm in only a few months.

Drinking just 2 cups of coffee a day could be reducing both the quality and quantity of sperm. While there is no clear direct link between caffeine and male infertility, caffeine can have an effect on sperm quality. Research has found that men who drink more than 4 cups per day had higher than average abnormally-shaped sperm. Caffeine, also found in chocolate, tea and cola drinks also affects your absorption of iron, which is vital for transport of oxygen around the body.

Moderate alcohol consumption, more than 5 standard drinks a week, can damage the testes and cells involved in sperm production. Alcohol has been linked to a reduction in sperm count, quality and number of normally shaped sperm. Studies have shown a link between a male’s drinking habits and health of his future children in areas such as growth and development, learning, activity, cognitive function and anxiety-related behaviours.

Tip 3 – Check His Medications

Discuss any medications or supplements with your doctor to check they are safe to continue using when trying to conceive. Medications for the treatment of depression and anxiety, heart disease and epilepsy should be reviewed as they may affect fertility by impairing sperm production and motility.

Here are some other medications that can affect male fertility:

Medication	Effect on Reproductive Function
Antibiotics	Impaired sperm production and motility
Antimalarials, quinine	Impaired sperm motility
Anti-inflammatories	Impaired sperm production and motility
Corticosteroids	Impaired sperm count and motility
Testosterone, growth hormones	Impaired sperm production
Anabolic steroids	Impaired sperm production (up to 1 year recovery), hypogonadism (reduced size of sex organs), impaired pituitary gland function
Local anaesthetics	Impaired sperm motility
Anti-epileptics	Impaired sperm motility
Antipsychotics	Impaired sperm production and motility, sexual dysfunction
Antihypertensives	Erectile dysfunction
Methadone	Impaired sperm production and motility

Tip 4 – Weight & Exercise

As a male’s Body Mass Index (BMI) increases, his sperm count decreases. A male with a BMI of 25 (considered overweight) may have a reduced sperm count by 20%. A wholesome diet full of fruits and vegetables can help you to lose weight safely and sustainably and will also improve the quality of sperm.

Regular, moderate intensity exercise is essential for maintaining a healthy lifestyle. Only 37% of the Australian population does enough exercise to gain health benefits and 20% of adults are entirely inactive. Adults aged 18–64 years should be doing at least 150 minutes of moderate-intensity aerobic physical activity throughout the week as well as strength training at least 2 days a week.

Excessive exercise is not recommended as it can lead to overheating, which may impact sperm quality. Bike riding may also affect sperm count or production, as prolonged pressure from the bike seat can damage arteries and nerves around the testes.

Tip 5 – Diet

A wholesome, nutritious diet rich in protein, complex carbohydrates, healthy fats and fresh fruits and vegetables is essential for good health. A healthy diet is essential for the production of high quality sperm for healthy conception. Excessive sugar consumption increases production of insulin, increasing blood sugar levels which then interfere with hormonal balance. A diet high in saturated fats can affect testosterone production, which leads to lower quality sperm and low sperm count.

Ultimately, nourishing your body with whole, unprocessed foods and avoiding refined sugars and saturated fats will help you to lose weight safely. Restrictive diets may deprive your body of essential nutrients, as well as interfering with testosterone levels.

Tip 6 – Avoid Baths and Saunas

Sperm requires temperatures between 35°C and 36°C, or 95-97°F so the testes are around 2°C cooler than the rest of the body. Heated testicles can affect the viability of sperm. For at least three months before trying to get pregnant, men should avoid hot baths and saunas, and wear boxer shorts instead of briefs. There are even suggestions that sitting or crossing your legs for too long can increase the temperature of the testes. Avoid keeping your phone in your pocket or using a laptop on your lap, as the heat and radiation produced by devices may lower sperm count.

Tip 7 – Stress Less

Trying to get pregnant can be a stressful time, particularly for couples who are struggling and have been trying for longer than they expected. Even low levels of stress can impair male testosterone production and may lower sperm count. During times of stress, cortisol (the stress hormone) interferes with sex hormones such as testosterone and lowers libido.

When we are stressed our body has a “flight or fight” reaction where cortisol is released. This reaction was essential in allowing us to escape from a lion in our cave-man days, but it was not designed for the busy, stressful lifestyles we have today. Long-term release of cortisol blocks the function of your sex hormones, impacting quality and quantity of sperm, increases blood pressure and risk of depression, as well as lowering your libido. When we are stressed we also tend to turn to our bad habits such as smoking, alcohol and junk food which also have an effect on fertility.

Relaxation strategies such as mindfulness and meditation can help to reduce your stress levels and stop you turning to food or other vices to calm down.

Tip 8 – Supplements

Men with health concerns should speak to their doctor about using health supplements before conception. While supplements are not a substitute for a healthy diet, and food sources provide a greater benefit by comparison, they can be useful in ensuring you are getting appropriate amounts of essential nutrients. Prenatal vitamins for men are available and should contain the nutrients zinc, selenium and antioxidants.

Men should also avoid any diet or fitness supplements that can be converted to testosterone in the body. Sport or recovery supplements should be looked at closely to make sure they do not contain ingredients like DHEA. Testosterone is a by-product of sperm production. By taking testosterone products to bulk up or boost libido, you are signalling to your body that it does not need to make sperm, therefore lowering quality and count. It may take up to two years for sperm production to be restored and it may never recover if testosterone has been used over a long period of time.

Tip 9 – Drink Water

Every cell in the human body contains water, which is a key component for all of the body’s processes. It transports nutrients around the body and waste for elimination. It gives structure to large molecules, maintains blood volume and assists in temperature regulation. Water is vital for protection and shock absorption in the joints, eyes and spinal cord.

Semen is a fluid, meaning how much water you drink will affect the quality of semen. If there’s not enough water in the body, semen will be thicker and sperm may have trouble swimming. This is another reason why alcohol affects sperm quality, quantity and overall fertility, because alcohol causes dehydration. When you’re dehydrated you’re producing less semen and therefore reduce its quality, making it harder for sperm to swim and get to the egg.

Drink around 1.5-2 litres of water every day. If your urine is coloured or has a strong odour, or you are not urinating regularly, you are likely dehydrated. Increase your fluid intake during hot weather or when exercising.

Tip 10 – Get the Timing Right

Women know how important the timing is, and should be tracking cycles in order to identify the fertile window and confirming ovulation. You should be having sex every day that you observe fertile cervical mucus until you have confirmed ovulation. You are not more or less fertile on any day. In your fertile window, but the closer you time sex to your Peak Day, and ovulation, the more likely you are to conceive.

If this doesn’t get you pregnant, or if your partner’s sperm count is low, try every second day, but make sure you include the Peak Day. This gives an extra day to build up sperm levels. You want to make sure you include the Peak Day because this is likely the day that ovulation occurs, and in some cases the day before ovulation. He might try abstaining from ejaculation for a few days before you reach that slippery, lubricative cervical fluid, which allows his sperm count to build up just before ovulation.

You can mix the timing up to see what works for you, the combined factors for both you and your partner’s fertility means that optimal timing may be a little different for everyone. In the days leading up to your fertile window, so the days of your Basic Infertile Pattern when you’re seeing minimal to slightly moist mucus, encourage your partner to avoid ejaculating for a couple of days. This will allow him to build up a high quality sperm supply just in time for your fertile window.

Also important to note is that most of the sperm will come out in the first spurt of ejaculate. So, tell him to ejaculate deeply and keep still while ejaculating so the majority of sperm can arrive right at the cervix, allowing easy access through and into the uterus.

Ok, I hope you are your partner are now on board for maximising your chances of a healthy pregnancy over the next three months before you’re ready to officially start trying. I know you’re probably keen to start right now, or you’re already trying, but if you have identified improvements you could make to your diet, physical activity or general lifestyle, your baby’s health is absolutely worth the wait!

Let’s do a quick recap of my 10 tips for preparing your partner for pregnancy:

1. Increase nutrient intake – particularly for zinc, folate, selenium, iodine, vitamin. E, antioxidants, carnitine and arginine.
2. Cut Bad Habits – smoking, coffee and caffeine and alcohol
3. Check Medications and supplements to. Make sure they are safe to continue using when trying to conceive
4. Weight & Exercise
5. Diet
6. Avoid baths and saunas to protect your testes and sperm quality.
7. Manage stress
8. Review any supplements he may be taking which could lead to a false increase in testosterone levels, causing decrease in sperm production.
9. Drink water and stay hydrated to improve semen quality
10. Get the timing right, and of course have sex during the fertile window and as close as possible to the Peak Day, which is likely when ovulation will occur.

Now your homework is to grab your partner and listen to this episode together. Have a serious conversation about the lifestyle changes you’ll both be making together to improve the quality of your egg and sperm and maximising your chances of conceiving a healthy baby. Remind him that the baby will be 50% his genetic material, and so it’s up to both parents to do their bit together. And it’s certainly easier when you’re supporting each other through the process.

If you learnt something new or found value in today’s episode, I’d love to hear from you! Send me an Instagram DM and let me know what you want me to talk about in future episodes. This podcast is for you and so I want to talk about the things that are most important to you!

If you’re ready to start your fertility journey and you want to maximise your chances of conceiving naturally and quickly, you can grab my free Fertility Roadmap over on the shownotes page and it will take you through my 3 steps to understanding your body’s key fertile signs in order to know exactly when you’re fertile and when pregnancy is possible. That’s over at fertilityco.com.au/22.

I will see you in next week’s episode, where we are talking about some of the most common reasons why your period might be late – and that have absolutely nothing to do with being pregnant.

 

Ok, bye for now and don’t forget that knowledge is power!

When you truly understand your body, you are empowered to make informed decisions and take control of your health!

LINKS & RESOURCES

Want to say goodbye to hormonal contraceptives and their weird and unpleasant side effects?

Want to improve your chances of conceiving quickly and naturally?

You need my Fertility Roadmap – My simple 3-step system to understanding your body’s natural fertile signs and pinpointing ovulation day so that you can use this knowledge to achieve (or avoid) pregnancy.

Related Episodes:

Episode 4 – My All-Time Top 5 Fertility Superfoods

Episode 5 – Stress and Your Menstrual Cycle: Why Your Period is Irregular and Your Hormones Are Haywire (And What You Can Do To Fix It)

OTHER FREE RESOURCES

Does your pelvic floor need a little extra TLC? Take the Pelvic Floor Quiz and find out how to start strengthening your pelvic floor today!

Want to make sure you’re exercising safely during your pregnancy? Get your Free Guide: 10 Exercises to Avoid During Pregnancy.

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