How to Improve Your Swimmers

It's not always her issue. 15% of couples face fertility challenges and a male factor is involved half of the time.

When trying to conceive, make sure you're taking your best shot. Here's a checklist to help you improve your swimmers:

  1. Get Moving. Men who exercise regularly have better semen quality than men who are inactive. Take the stairs, go for a walk at lunch, or hit the gym more often.
  2. Avoid Overheat. Sustained temperature rise from varicocele, obesity, sitting, or driving can kill up to 90% of sperm. Use The Underdog whenever sitting or driving. 
  3. Sleep Better. Sleep deprivation causes low testosterone and subsequently lower sperm count. Do what you can to get more and better sleep. Get off the screens 1 hour before bed. Aim to fall asleep and wake up at the same time every day. Consider a powdered magnesium citrate supplement to help sleep better.
  4. Reduce Stress. Exercise and better sleep can help here too.
  5. Eat Differently. Replace some carb-heavy foods with more nutrient-dense foods like nuts, fish and fish oil, eggs, broccoli, spinach, brussel sprouts, asparagus, flaxseed, etc. 
  6. Limit Alcohol. Try cutting your weekly intake in half. 
  7. Weight. If you've got some extra, make a goal of cutting the first 10 lbs by a certain date. Time restricted eating is a great way to help hit this goal. Start with a 12 hour window, then slowly shrink.
  8. Supplement Daily. Micronutrients and antioxidants are critical for sperm production. Take Vitamin D, a multivitamin, and a male fertility supplement like ProFertil or FertilAid for men to cover your bases. 

Sperm take 2.5-3 months to fully form, so it might take a few months to reap the fruits of your labor. Commit to sticking with these changes for 6 months and see what happens.

And remember - these changes are only temporary. With any luck you'll hit a home run. Then you can go back to more carefree ways :)