Okay ladies,  I don’t know about you but I feel like there is a ton of information and targeted marketing out there regarding female fertility, but not so much when it comes to our male counterparts.

Which is kind of strange, because optimal male fertility is just as important as female in order to conceive.

I mean, I get women have to do the bulk of the work (hello pregnancy, birth + nursing), but our men are a crucial factor to getting pregnant, and they should have resources too!

So, I wanted to create something helpful for the men in your life, in the case you’re looking to conceive in the future. Feel free to pass along this link their way, or bookmark and discuss whenever the topic becomes relevant.

And even if you and your man are NOT looking to get pregnant, hormone balance is still just as important for men as for women, so if your guy is experiencing symptoms like lack of energy or libido, stubborn weight gain, stress or sleep issues, anxiety or depression, etc. I encourage you to read!

WHY TESTOSTERONE MATTERS

Action Step:

When your man works on cultivating a peaceful mind, he’s working on strengthening the tone of his vagus nerve. The vagus nerve originates in the medulla – the last part of the brainstem – and travels through the body to communicate to various organs, including the liver, heart, lungs, stomach, and intestines. The vagus nerve regulates the “rest and digest” nervous system. Tapping into and stimulating this nerve will recharge his battery and help restore, repair, and re-create homeostasis in the body.

Encourage him to try whatever feels good and empowers him to relax, including meditation or deep breathing, exercise, getting out in nature, adventure (my husband loves adrenaline pumping action), hanging out with the guys, or taking a break from his electronic devices to be present in the moment.

+ TOXINS

Action Step:

+ DIET & WEIGHT GAIN

Action Step:

+ EXERCISE

As previously mentioned, exercise is highly effective at working to balance male hormone levels, but studies have show HIIT (high intensity interval training) to be especially beneficial at boosting testosterone levels and protein synthesis, burning fat and losing weight, as well as regulating blood sugar levels.

Action Step: 

Working HIIT into a weekly workout routine is key. There are tons of gyms out there offering this type of workout (think crossfit, Orange Theory, Barry’s Bootcamp, etc.) as well as plenty of youtube/online workouts available.

+ SLEEP 

While you sleep, your body is resting and repairing. Testosterone levels and sperm production are most active during sleep. One study showed that getting as little as 5 hours of sleep can reduce testosterone levels by 10-15% in young healthy men. So, getting at least 6-8 hours of good quality sleep is important in androgen synthesis and function.

Action Step:

Try getting off electronics (phone, computer, etc.) at least 1-2 hours prior to bedtime in order to limit your exposure to blue light rays that disrupt circadian rhythm, increase cortisol levels (your stress hormone) and suppress melatonin levels (your sleep hormone). You can also encourage your guy to develop a wind down routine and incorporate some relaxing nighttime rituals like reading, foam rolling/stretching, or taking a hot shower.

+ DRUGS + ALCOHOL

Studies have shown that alcohol can adversely affect the Leydig cells in the testes, which produce and secrete the hormone testosterone. Heavy alcohol consumption results in reduced testosterone levels in the blood. Depending on the type of drug consumed, it can block production of testosterone or decrease erection by diverting blood flow from the penis. Consistent use of marijuana has been shown to reduce testosterone and sperm quality.

Action Step:

Try limiting consistent drug and alcohol use (which is obviously easier said than done if this is a part of your regular routine). One of the most effective ways to develop a new habit is by “replacing” the old with something new that’s still enjoyable. What are other fun activities you could swap for going to a bar (planning a hike, seeing a movie, grabbing a coffee, etc.)? Or could you swap alcohol during the weeknight for some sort of mocktail (our go-to is sparkling topo chico with fresh lime or mint)? Figure out ways to be creative and have fun together, sans drugs + alcohol.

+ SUPPLEMENTS 

+ SPERM OR EJACULATION ABNORMALITIES 

These can include a genetic condition, infection after puberty, hernia repairs, a blockage caused by an infection, wearing restrictive or tight underwear, injury to the groin area, history of STD’s, use of certain types of medications, premature or retrograde ejaculation, erection dysfunction, and complications from radiation or surgery.

Action Step:

BOTTOMLINE:

While some of this information might seem overwhelming, the important takeaway here is that both men and women have plenty of options and simple action steps we can take to boost our hormone function and overall health. Try starting with one area each week or month and working on that alone (i.e. maybe it’s incorporating exercise into your routine or replacing your cleaning supplies with a non-toxic option) until it becomes a part of your regular routine and lifestyle. Once you have it down, move onto the next. It doesn’t have to be an all or nothing approach, just take it slowly, consistently and do your best.

If you’re looking for additional support, recipes or resources I highly recommend checking out my Fertility Boosting Fundamentals Guide.