Male Fertility
His side of IVF preparation
Sperm take about 74 days to develop, so the habits of the next few months shape the sperm used at retrieval. Here is what helps, what he can keep, and a simple way to start.
Lifestyle preparation that works alongside your clinic care. Private by design.
Why his part matters
- Half of every embryo’s DNA comes from him.
- A standard semen analysis checks count, movement and shape. It does not check whether the DNA inside the sperm is intact.
- Daily habits add up over those 74 days. That is why the timing works in your favor: what he changes now is reflected in the sperm produced for your cycle.
The European Association of Urology gives a strong recommendation that men with fertility concerns are told how smoking, weight, low activity and heavy drinking affect sperm, and are supported to change them (EAU Guidelines on Male Infertility).
What actually helps
Most of what men are told to give up has no evidence against it. A short list does, roughly in order of impact.
1. Testosterone or steroids, in any form. They switch off sperm production, even when his blood testosterone looks normal. If he uses them, he should speak to a urologist this week, because stopping should be managed by a doctor.
2. Smoking and nicotine. The lifestyle factor most consistently linked to sperm DNA damage. Vaping is probably less harmful, but it is not established as safe.
3. Muscle-building products bought outside a pharmacy. The risk is not what is on the label. Many products flagged by regulators contained hidden steroids.
4. Daily drinking. The occasional beer is not the issue. Semen quality showed no change below about 7 drinks a week; the effect comes from drinking every day.
5. Regular sauna or hot tub. Sustained, deliberate heat has a measurable effect on sperm, and it is reversible. Pausing it for these months is an easy win.
6. Sleep. Men sleeping under 6 hours a night had lower chances of conception per cycle than men sleeping about 8. A steady bedtime is one of the simplest changes on this list.
7. The weight he carries quietly. Many men cope by being the steady one and saying nothing. It tends to show up in sleep first. Talking about it, with her or with someone he trusts, is part of preparing too.
What he can keep
The gym, coffee, creatine, whey protein and the bike commute. None of them has evidence against it. Laptops, heated seats and tight underwear have no semen data behind them either.
Two honest caveats: the one exercise signal is cycling above about 5 hours a week, and regular cannabis is genuinely unsettled, with studies pointing in opposite directions.
Free guide: What to Avoid Before IVF, and What You Can Keep
A calm, practical list for both partners: what is worth changing in the months before your cycle, and what you can keep enjoying.
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A week with the Pre-IVF Pocket Coach for him
Your clinic handles the medicine. Pocket Coach helps with everything in between: the self-guided coach for the 74 days before his cycle. In the free 7 days he gets:
- A starting plan based on his own answers
- A 60-second daily check-in
- “I’m about to…” cards for real moments: a night out, the gym, a long drive
- Evening resets and a short weekly review
Just an email, no card. What he enters stays in his browser and is erased when the demo ends.
Like it? A full year is $149, with a free call with Dr. Lejla if you have questions about the program.
The sperm DNA test: when it is worth asking
The DNA fragmentation test (often called DFI) looks at what a standard semen analysis does not: whether the DNA inside the sperm is intact. It is not needed for everyone. European urology guidelines recommend it for couples with recurrent pregnancy loss, a previous IVF cycle that did not work, or unexplained male infertility. If one of those applies to you, it is a reasonable question for your urologist or clinic.
Is there medication for a high DFI?
No medication is approved to lower it. What helps is a urologist checking for treatable causes, such as a varicocele or an infection, together with the daily habits above. Because sperm are rebuilt over about 74 days, there may be time for DFI to improve before the next cycle.
DFI testing: cost, how to get it, and what the number means →
Walk into your next IVF cycle knowing you’ve both taken care of what’s in your control
Preparing works best side by side. Her plan follows the same months, on her own timeline.
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Every article in Male Fertility
Evidence-based reading, each claim cited to peer-reviewed research.
- Sperm DNA Fragmentation Testing: Cost, How to Get It, and What Your DFI Number Means
- The 2025 Sperm DNA Fragmentation Guidelines, Translated for Couples
- Normal Semen Analysis, Failed Cycle: The One Test Nobody Ordered
- What Actually Lowers Sperm DNA Fragmentation in 74 Days
- Oxidative Stress and Sperm DNA Fragmentation, Explained
- His 50%: Male Factors, Embryo Quality, Implantation and Miscarriage
- When IVF Keeps Failing: Looking Beyond the “Female Factor”
- The Male Fertility Diet: What He Eats in the 74 Days Before
- Exercise and Sperm Quality: The 74-Day Training Window
- Antioxidants for Male Fertility: What the Recommendations Really Say
What this is not
This is lifestyle education and coaching, not medical care. If you have male-factor concerns, see a urologist or men’s health specialist. Everything here is designed to work alongside your clinic, not instead of it. Full disclaimer.
Reviewed by Dr. Lejla Fazlicic, D.Ac, L.Ac — 15 years optimizing the biology of both partners before IVF. Editorial policy
Educational only — not medical advice, diagnosis, or a substitute for your physician or fertility clinic.
References
- European Association of Urology. Guidelines on Sexual and Reproductive Health: Male Infertility.
- Samplaski et al., 2014. Testosterone use in a male infertility population.
- Szabó et al., 2023. Lifestyle factors and sperm DNA fragmentation.
- Tucker et al., 2018. Undeclared ingredients in bodybuilding products.
- Nguyen-Thanh et al., 2023. Alcohol intake and semen quality.
- McKinnon et al., 2022. Heat exposures and time to pregnancy.
- Wise et al., 2018. Sleep and fecundability.
- NICE NG257 evidence review: sperm DNA fragmentation.
- Human Reproduction, 2026.