How to Prepare for IVF as a Man: What He Can Do in the 74 Days Before

Evidence-based · Written by Dr. Lejla Fazlicic, D.Ac, L.Ac · All key claims cited to peer-reviewed research · Last reviewed October 2026

Most IVF preparation advice is written for her. He often ends up standing next to the process, asking the same quiet question: "What am I actually supposed to do?" There's a real answer. Half of every embryo is his, and UK fertility guidance says lifestyle advice should be given to both men and women [2]. This article is that advice, for him, in the order that makes sense.

Pre-IVF Pocket Coach

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When should a man start preparing for IVF?

Ideally about 74 days before the cycle. Sperm take roughly that long to develop from start to finish [1], so the sperm used in the next cycle are being formed in the weeks ahead. Starting at the beginning of that window gives every new batch the benefit of the change.

If your cycle is sooner, start anyway. These habits are good for his general health, and they're worth keeping whatever the timeline.

What habits matter most for him before IVF?

Six habits, what the research shows, and one realistic step for each

Habit	What the research shows	One realistic step
Smoking	Stopping smoking is on the expert consensus list for men with high DNA fragmentation [3].	Set a quit date and ask his doctor about support to quit.
Alcohol	In a meta-analysis, the difference in semen quality was clearest for daily drinkers; moderate drinking didn't show the same effect [5].	Keep it occasional, not daily. It doesn't have to be zero. See alcohol before IVF.
Ejaculation frequency	Gaps of two days or less are linked to lower sperm DNA fragmentation [6].	Every 1–2 days during the preparation months. On sample or retrieval day, follow the clinic's instructions.
Heat	Reduced sperm quality is an emerging finding in research on heat exposure [7].	Skip the hot tub and sauna for now, and keep the laptop off his lap. See heat and sperm.
Sleep	In 842 men, sleeping under 6 hours and poor sleep quality were linked to lower sperm motility [8].	A steady bedtime and roughly 7–8 hours most nights.
Movement	Regular, moderate activity is part of the everyday habits the research links to sperm health. See exercise and sperm quality.	A brisk walk, a bike ride or a gym session most days, without overdoing it.

Food matters too, and it doesn't mean a strict diet. Our male fertility diet article covers what he eats in the 74 days before.

Should he see a urologist before IVF?

It's worth asking the clinic. A urologist can check for medical causes that daily habits can't reach, such as a varicocele or an infection. Good reasons to ask include an earlier abnormal semen analysis, a high DNA fragmentation result, a previous failed cycle or pregnancy loss, or pain or swelling in the scrotum. Whether he needs a referral is the clinic's call. If he's had a DNA fragmentation test, see what a normal DFI is, and what to ask.

What about supplements?

Supplements and medicines are his urologist's call. Many couples hope a capsule will do the work, and the evidence for that is mixed. Our antioxidants article explains what the trials found. The habits above are the part he controls without a prescription.

How do you make it a shared project, not a list of rules?

• Start with two habits, not six. Pick the two that fit his life most easily this week.
• Do them together where you can. The same bedtime, the same walk, the same night off from drinking.
• Don't police each other. Preparation works better as teamwork than as monitoring.
• Name the hard parts honestly. IVF stress shows up as sleepless nights, tension and more arguments at home. Short ways to settle help you sleep better and stay close to each other.

In my clinical experience, lifestyle changes help in two ways. Some show up in test results. The other shows up in the couple: they feel they're doing something real, together, to support the cycle.

What the research can't tell you

• That any one habit decides the outcome. These studies show links on average, not guarantees for one couple.
• That a past cycle failed because of something he did. Many factors are outside anyone's control.
• That he has to give everything up. Most of these are adjustments, not bans.

What we do with this

1. Count back 74 days from your expected cycle date and mark the start.
2. Pick two habits from the table and start this week.
3. Ask the clinic whether a urologist check makes sense for him.
4. Tell his doctor about any supplements, testosterone or gym products he takes.
5. Keep the rest of life going. Walk into your next IVF cycle knowing you’ve both taken care of what’s in your control.

His Pocket Coach turns the 74 days into small daily steps and answers the questions that come up in the moment, like a hot tub on vacation or a weekend with friends. Try it free for 7 days. If you're preparing together, there's a version for her too.

Related reading

• How do you prepare for IVF as a couple without putting life on hold?
• What he gives up before IVF, and what he can keep
• Daily habits linked to sperm DNA health in the 74 days before IVF
• Male fertility before IVF

Frequently asked questions

How long before IVF should a man start preparing?

About 74 days, which is roughly how long sperm take to develop. Starting at the beginning of that window means the sperm used in the cycle have developed under the new habits. If the cycle is sooner, it's still worth starting now.

What should a man avoid before IVF?

The habits most consistently linked to sperm health are not smoking, keeping alcohol occasional rather than daily, and avoiding heat to the testicles, such as hot tubs, saunas and a laptop on the lap. Testosterone products should be discussed with his doctor. Most other things can be kept with small adjustments.

Can a man drink alcohol before IVF?

In a large meta-analysis, the difference in semen quality was clearest for daily drinkers, and moderate drinking didn't show the same effect. Keeping alcohol occasional rather than daily is a realistic step. If he has a high DNA fragmentation result, an expert consensus recommends stopping.

How often should a man ejaculate before IVF?

During the preparation months, every 1–2 days is reasonable, because shorter gaps of two days or less are linked to lower sperm DNA fragmentation. For the sample on retrieval day, follow the abstinence instructions the clinic gives you.

Should a man take supplements before IVF?

That's his urologist's call. The evidence for male fertility supplements is mixed, and guidelines advise that men who want children shouldn't be prescribed testosterone therapy. Tell his doctor about anything he takes, including gym products.

References

1. Heller CG, Clermont Y. Spermatogenesis in man: an estimate of its duration. Science. 1963;140(3563):184–186. https://www.science.org/doi/10.1126/science.140.3563.184
2. National Institute for Health and Care Excellence. Fertility problems, quality statement 1: lifestyle advice (QS73). https://www.nice.org.uk/guidance/qs73/chapter/quality-statement-1-lifestyle-advice
3. Farkouh A, Agarwal A, et al.; Global Andrology Forum. Controversy and consensus on the management of elevated sperm DNA fragmentation in male infertility. World Journal of Men's Health. 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10523126/
4. American Urological Association / American Society for Reproductive Medicine. Diagnosis and Treatment of Infertility in Men: AUA/ASRM Guideline (2020; amended 2024). https://www.auanet.org/guidelines-and-quality/guidelines/male-infertility
5. Ricci E, Al Beitawi S, Cipriani S, et al. Semen quality and alcohol intake: a systematic review and meta-analysis. Reproductive BioMedicine Online. 2017;34(1):38–47. https://pubmed.ncbi.nlm.nih.gov/28029592/
6. Esteves SC, Humaidan P. Sperm DNA fragmentation: how to test, when to test, and what to do. Human Reproduction. 2026;41(7):1024–1039. https://academic.oup.com/humrep/article/41/7/1024/8664338
7. An umbrella review of systematic reviews and meta-analyses on occupational heat exposure, health risks, and productivity losses globally. 2026. https://pubmed.ncbi.nlm.nih.gov/41499074/
8. Chen HG, Sun B, Chen YJ, et al. Sleep duration and quality in relation to semen quality in healthy men screened as potential sperm donors. Environment International. 2020;135:105368. https://pubmed.ncbi.nlm.nih.gov/31830732/

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This article is educational and reflects associations reported in the scientific literature. It is not medical advice, not a diagnosis, and not a way to interpret your own results. As a Doctor of Acupuncture I offer lifestyle guidance that works alongside your physician and fertility clinic — I do not diagnose, interpret labs, or prescribe. Your clinic may have its own protocol; follow it and raise any questions with your medical team.