For many years, fertility has largely been viewed as a woman’s responsibility. Women are encouraged to eat well, take folic acid, reduce alcohol, stop smoking and prepare their bodies for pregnancy, while men are often told little more than to “be healthy”.
Fortunately, that conversation is beginning to change because research now shows that a man’s health before conception can have a significant influence on fertility, pregnancy and the health of his future child.
One of the loveliest messages I receive simply says, “Pippa… I’m pregnant.”
Although I work predominantly with women, one thing has become increasingly clear over the past sixteen years: fertility is rarely just about one person. The healthiest pregnancies usually begin with two healthy people, which is why I now encourage couples to prepare together rather than focusing solely on the woman.
For a broader look at how both partners can create a healthier foundation for conception, you may also find this article helpful: Can losing weight and improving your lifestyle increase your chances of getting pregnant?
Why male fertility is declining
Over the last few decades, researchers have reported a worrying decline in sperm count and sperm quality across many parts of the world.
Whilst the reasons are likely to be complex, there is growing evidence that modern lifestyle plays an important role. Excess body fat, poor nutrition, inadequate sleep, chronic stress, smoking, excessive alcohol consumption and physical inactivity have all been associated with poorer sperm health.
This doesn’t mean these factors are the sole cause of fertility problems, but they are among the few that many men can actively improve.
Perhaps the most encouraging aspect of this research is that sperm are constantly being produced. Unlike women, who are born with all the eggs they will ever have, men continually make new sperm throughout adult life.
That means today’s lifestyle choices can influence the quality of the sperm produced over the coming months.
Why fertility isn’t simply about body weight
One of the biggest misunderstandings is that fertility is only affected when someone is significantly overweight.
In reality, body composition often tells us much more than the number on the scales. Two men may weigh exactly the same, yet one carries a higher proportion of skeletal muscle while the other has a greater amount of body fat, particularly around the abdomen.
Although they share the same body weight, their metabolic health may be very different.
Excess visceral fat, the fat stored around the internal organs, is metabolically active. It contributes to inflammation, influences hormone balance and is associated with insulin resistance, all of which may affect reproductive health.
At the same time, preserving skeletal muscle supports better metabolic function, improves insulin sensitivity and contributes to overall health. This is one of the reasons I spend far more time discussing body composition than body weight.
I explain the difference in more detail here: Weight loss vs body composition: why the scales don’t tell the full story.
Why sperm need a healthy environment to develop
Many couples are surprised to learn that sperm take approximately seventy to seventy-four days to develop before they are ready for ejaculation.
During that time, they are influenced by the environment in which they are developing. Nutrition, sleep, stress, alcohol, smoking, physical activity and general health all contribute to that environment.
This is why there is no quick fix for male fertility. A supplement taken for a week is unlikely to transform sperm quality overnight.
Consistently improving health over several months is a much more realistic and evidence-based approach, and it is one that benefits the man’s long-term health regardless of whether pregnancy occurs immediately.
Why nutrition is about far more than individual foods
People often ask me which foods increase sperm count, but that question misses the bigger picture.
Healthy sperm are not produced by a single “superfood”. They are the result of a dietary pattern that consistently provides protein, healthy fats, fibre, vitamins, minerals and antioxidants whilst reducing excessive ultra-processed foods and alcohol.
One study that attracted considerable attention found that men who consumed around three handfuls of mixed nuts each day for fourteen weeks experienced improvements in several markers of sperm health, including sperm count, motility and vitality.
The findings are interesting because nuts provide healthy unsaturated fats, antioxidants, minerals such as selenium and zinc, and other nutrients involved in normal reproductive function.
However, they should be viewed as one component of a healthy dietary pattern rather than a miracle solution.
If you would like personal guidance developing a healthier and more sustainable way of eating, you can learn more about my Reclaim Your Life programme.
How exercise supports reproductive health
Exercise is often discussed in relation to weight management, yet its benefits extend far beyond calorie expenditure.
Regular resistance exercise helps preserve skeletal muscle, improves insulin sensitivity and supports healthier body composition. Moderate physical activity also contributes to cardiovascular health, better sleep and improved mental wellbeing, all of which influence overall health before conception.
That said, more is not always better. Extremely high volumes of endurance exercise, particularly when combined with inadequate nutrition, may have negative effects on hormone balance in some men.
The goal is not exhaustive training but sustainable movement that improves health over the long term.
Why alcohol, smoking and chronic stress all matter
Many couples preparing for pregnancy focus almost exclusively on food while overlooking the cumulative effects of everyday habits.
Smoking has consistently been associated with poorer sperm quality, while excessive alcohol intake may influence testosterone production and reproductive function. Chronic psychological stress can also affect hormonal pathways, sleep quality and lifestyle behaviours, making it more difficult to optimise overall health.
None of these factors acts in isolation. They interact with one another, which is why improving fertility is rarely about changing a single habit.
Small improvements across several areas often have a greater impact than making one dramatic change whilst ignoring everything else.
If constant pressure is affecting your sleep, eating habits or wider health, you may also find this useful: Can stress stop you losing weight? Why stress, fight-or-flight and food cravings make weight loss so much harder.
Why fertility is a shared responsibility
One of the most positive changes I have seen in recent years is that more couples now approach preconception health as a team.
Rather than assuming the woman must carry the entire responsibility, they make changes together. They improve the quality of their food, become more physically active, reduce alcohol, prioritise sleep and support each other through the process.
This shared approach not only creates a healthier environment for conception but often makes lifestyle changes much easier to maintain because both partners are working towards the same goal.
Looking beyond pregnancy
Although many people first become interested in improving their health because they want to start a family, the benefits extend well beyond conception.
Better nutrition, healthier body composition, improved sleep, greater muscle mass and reduced visceral fat all contribute to lower long-term health risks and improved quality of life.
In other words, preparing for pregnancy is also an opportunity to invest in future health.
As someone who has spent more than sixteen years helping people optimise their health, I never promise that lifestyle change alone will solve every fertility problem. Fertility is complex, and medical assessment is essential if you have concerns or have been trying to conceive without success.
However, I do believe every couple deserves to understand how much influence everyday health behaviours can have, and that preparing for pregnancy should involve both partners rather than placing the responsibility on one person alone.
Creating a healthier foundation for your future family
When couples work together to optimise nutrition, body composition, movement, sleep and stress management, they are not simply improving their chances of conception.
They are creating the healthiest possible foundation for themselves and, hopefully, for the child they are planning to bring into the world.
If you would like personal support improving your nutrition, body composition and lifestyle before starting a family, you can contact Pippa to discuss working together.
