1. Where does all your stress come from? The vast majority of stress came from being hunted by wild animals when early humans were cave dwellers. The organism instinctively realized that it was not suitable for children to be born in such a dangerous environment. Studies have shown that excessive stress is associated with poor sperm quality and reduced sexual function. Recognizing your full range of stressors (work, bills, fertility, etc.) is the first step in overcoming stress. Making time for exercise and relaxation can also improve your fertility. 2. Don’t cook your balls Sperm are very sensitive to temperature and need to be kept at a temperature 4°C lower than your body temperature. If the temperature of the scrotum is too high, it can cause a decrease in sperm count and viability. General causes of high scrotal temperature: sedentary lifestyle, hot baths, electric blankets, saunas, varicocele, fever, seat heaters, barbecues, summer heat, laptop computers, cell phones, cycling, etc. 3, healthy heart = happy sperm Running, drink less beer, do not smoke, do not eat fried food. Eat less sweets, get enough sleep, lower stress Obesity lowers androgens, raises estrogen, and raises scrotal temperature. This leads to lower sperm counts and can also increase the risk of diabetes, heart disease and affect fertility. Throw away your life preserver. Don’t poison your testicles Many of the things we encounter every day are deadly to sperm, such as cigarettes, alcohol, marijuana, BPA, and pesticides. 5. Boost androgens with good fats and cholesterol Specific kinds of fats and cholesterol have a big impact on sperm and the production of pheromones. Look for foods with less fat and more omega-3 fatty acids. Fish, eggs, almonds, pecans, Brazil nuts, flaxseed, avocado 6. Be wary of estrogen! Don’t overdose on sugar, soy sauce, alcohol Aromatase is found in fat cells and can convert testosterone to estrogen. Small amounts of estrogen are beneficial to men, but large amounts can cause serious problems. Insulin and alcohol are the two guys that most increase aromatase activity and thus estrogen levels. With one exception, red wine is good for health and fertility, but don’t overdo it. 7, Key nutrients that help improve fertility Spinach, beef, cheese, fish, oats, asparagus, lentils, beans Zinc, selenium, folic acid, carnitine, arginine, vitamin B12, coenzyme Q10 8, Antioxidants Keep Sperm Safe and Healthy Reactive oxygen species are a class of molecules that are present in the bloodstream and can cause damage to surrounding tissues. Sperm are particularly susceptible to damage from reactive oxygen species. Antioxidants can reduce the amount of reactive oxygen species and increase sperm count, vigor, and the percentage of normal spermatozoa. Suggestions:Beans, berries, apples, citrus, cauliflower, yams, carrots.