Men’s Fertility 101: How to Prepare Your...

In this episode of the School of Doza, we break down the science and strategies behind men’s fertility—what affects it, what improves it, and why it matters just as much as female fertility. Nurse Doza shares five actionable ways men can improve sperm quality, hormone health, and pregnancy outcomes using nutrition, lifestyle changes, and targeted supplements.

• Diet, especially Omega-3 intake, is critical for healthy sperm.
• Yoga improves hormone balance, circulation, and sperm DNA integrity.
• Excess weight and belly fat increase estrogen and reduce testosterone.
• Supplements like fish oil, carnitine, and vitamin D can boost fertility.
• Poor sleep reduces sperm concentration, motility, and hormone levels.

Zen, featuring bovine adrenal gland extracts, is designed to support adrenal function, helping lower cortisol and improve energy. Since stress and cortisol imbalance can suppress sperm production and hormone levels, Zen offers targeted support for one of the most overlooked areas of male fertility.

Get it here: https://www.mswnutrition.com/products/zen

00:00 START 01:10 Why this episode on men’s fertility matters 02:15 The role men play in conception prep 03:10 Step 1: Diet and Omega-3’s impact on sperm 05:45 Why the Mediterranean diet outperforms the Western diet 07:40 Omega-6 overload and common diet traps 08:20 The problem with soy and processed meats 09:10 Step 2: Yoga improves male fertility markers 10:30 Circulation, cortisol, and the root chakra 12:00 Why yoga boosts testosterone and sperm 13:50 Step 3: The link between belly fat and low testosterone 15:10 How beer bellies signal high estrogen 16:40 Liver health, detox, and pooping out estrogen 18:30 Why estrogen blockers matter—natural and medical 20:00 Step 4: Supplements for male fertility 21:10 Fish oil, glandulars, and vitamin D 22:30 Why Zen and carnitine are fertility game-changers 24:00 Step 5: Sleep tracking and sperm health 25:10 Wearables, testosterone rhythms, and fertility science 27:00 Recap of the 5 steps to support healthy conception

1. “How Nutrition Impacts Male Fertility” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8910394/
2. “Soy Intake Linked to Lower Sperm Count” – https://pubmed.ncbi.nlm.nih.gov/18650557/
3. “Fish Oils and Male Fertility” – https://www.researchgate.net/publication/260982837_Fish_Oils_Omega-3_Fatty_Acids_and_Male_Fertility
4. “Diet and Sperm Quality” – https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/dont-make-the-mistake-of-letting-a-diet-kill-sperm
5. “Yoga and Reproductive Health” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11185437/
6. “Caloric Restriction and Fertility” – https://pubmed.ncbi.nlm.nih.gov/28961722/
7. “Fat, Hormones, and Fertility” – https://www.ncbi.nlm.nih.gov/books/NBK278929/
8. “Testosterone and Fat Distribution” – https://pmc.ncbi.nlm.nih.gov/articles/PMC3770848/
9. “L-Carnitine for Male Fertility” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10531648/
10. “Vitamin C’s Role in Sperm Quality” – https://pubmed.ncbi.nlm.nih.gov/17004914/
11. “Vitamin D and Testosterone” – https://pubmed.ncbi.nlm.nih.gov/22731648/
12. “Sleep Quality and Sperm Health” – https://www.sciencedirect.com/science/article/pii/S1087079225000334
13. “Sleep Deprivation and Reproductive Function” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10917924/
14. “Male Sleep and Fertility Link” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5868973/

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