Lora Shahine, MD
Boost Male Fertility Naturally: Top Tips for Healthier Sperm (Part 1)
Are you or your partner looking to improve male fertility naturally? You're not alone! Male factor fertility challenges are more common than you might think, with up to 50% of couples’ fertility issues linked to male factors. In this video, you'll discover key natural lifestyle changes to boost male fertility and improve sperm health.
You'll learn about:
• The impact of diet on sperm health: Discover the best foods to eat (and avoid!) to optimize sperm production and quality.
• The role of exercise in male fertility: Find out how much and what type of exercise is ideal for boosting fertility.
• Maintaining a healthy weight for optimal sperm: Understand how weight can affect sperm parameters and what you can do to achieve a healthy weight.
• Stress management techniques for male fertility: Learn how stress impacts sperm and discover effective ways to manage it.
• The importance of sleep for sperm health: See how quality sleep can significantly improve your fertility.
This is part 1 of a two-part series. Stay tuned for part 2 where I will reveal 5 more essential tips!
Boost Male Fertility Naturally: Top Tips for Healthier Sperm (Part 2): https://youtu.be/QmBzgW-ygAs
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ABOUT : Lora Shahine, MD, is a double board certified reproductive endocrinologist and OBGYN currently practicing at Pacific NW Fertility in Seattle, WA. Originally from North Carolina, Dr. Shahine graduated with a Bachelor of Science in biology from Georgetown University in Washington, DC, and completed her training in medical school at Wake Forest University School of Medicine, residency in obstetrics and gynecology at the University of California at San Francisco, and fellowship in reproductive endocrinology and infertility at Stanford University.
As Clinical Assistant Professor at the University of Washington and Director of the Center of Recurrent Pregnancy Loss at Pacific NW Fertility, she is committed to providing excellence in patient care, teaching the next generation of women’s healthcare providers, and continuing research in the fields of fertility and recurrent miscarriage. She has published over 75 peer-reviewed research projects and is an active member of the American Society of Reproductive Medicine, Seattle Gynecology Society, and the Babyquest Fertility Grant organization. Dr. Shahine is an accomplished author including ‘Planting the Seeds of Pregnancy: An Integrative Approach to Fertility Care' and best-selling book, ‘Not Broken: An Approachable Guide to Miscarriage and Recurrent Pregnancy Loss.'
Whether through her research, books, lectures, or active social media presense Dr. Shahine is passionate about educating on reproductive health and supporting the feritlity community.
DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only and not intended as a substitute for advice provided by a healthcare professional. Use the provided information at your own risk. If you have or suspect that you have a medical problem, please contact your health care provider.
#drlorashahine #malefactorfertility #fertilitytips
did you know that for couples that are struggling
to conceive up to 50% of the time there is a male Factor component today you're going to learn
all about natural tips to improve male Factor fertility and sperm parameters I have so much
information to unpack I have to actually do this in two parts this is part one and it's step
one through five on these wonderful tips and you can look for part two to look for steps 6
through 10 now let's get started [Music] I'm Dr Laura Shaheen I'm a double board certified
OBGYN and reproductive endocrinologist helping people build their families and people who are
struggling with male Factor fertility for over 20 years and I love educating this is your first
time to this channel welcome be sure and subscribe so you get my weekly videos all about reproductive
Health two other ways to stay in touch number one is my podcast the baby robust fertility podcast
out with weekly interviews and indepth discussions on all things reproductive health and number two
My Weekly Newsletter where I send you information on fertility and the News top tips content
for that week and products and books that I recommend mail factor of fertility is finally
getting the attention that it needs for far too long we've been so laser focused on the female
part of the equation or the person with uterus and ovaries being the only issue when it comes to
fertility and that is just not the the case sperm or male Factor fertility is 50% of the genetic
equation and it is so important that we pay attention improving overall health for the guys
with sperm is going to only improve reproductive health and fast track for fertility now I have
so many lifestyle tips to share I've got 10 to focus on and it's so much information I had to
do this in a two-part Series this is part one and we're going to focus on the first five tips
I want to discuss and make sure and look for part two another video where we go over the second
five for a total of 10 now today we are going to cover five topics and five ways that men can
improve their sperm parameters and their fertility naturally topic number one diet and nutrition
topic number two exercise and moving your body to improve health topic number three maintaining a
healthy weight being underweight or overweight can impact sperm parameters topic number four stress
and fertility in men and finally topic number five the importance of sleep for male Factor fertility
now let's get started topic number one nutrition and diet to improve male Factor fertility now
the research on this is all over the place but it does make sense that the healthier nutrition
that we eat the better our reproductive health is going to be there is an excellent review
article from the Journal of andrology looking at all of the studies that had come up before that
study was published looking at the different types of diets the different types of foods and the
research surrounding what to recommend for men who are trying to improve their fertility in this
review article they categorize different studies into three main types of studies first type
is the type of diet they look at Western diet versus Mediterranean diet versus keto and they
try to explain which diet is best for fertility second type of study is looking at large food
groups and how these can change and interact with male fertility meaning like more or less
Dairy more or less vegetables more or less red meat and they kind of go through each of those
studies and then finally the third type of study that they analyze is certain nutrients found
in Foods looking for foods high in antioxidants like could that be helpful maybe high in zinc or
selenium really really helpful tips looking at IND visualized nutrients that could be beneficial for
sperm parameters and male fertility honestly the research shows what we really already know the
healthier you eat the better your nutrition the better your fertility is going to be especially
for men and sperm so a diet higher in fresh fruits and vegetables higher in less processed
foods and a higher protein diet but less red meat can really be associated with better
male fertility some key tips that were shared in the overall studies and kind of combining them
and looking them all together so if you're looking for a type of diet to follow or a recipe book
to follow and look for kind of an overall diet that's best for male Factor fertility the one that
comes up over and over again is a Mediterranean diet Mediterranean diet is high in fresh fruits
and vegetables whole grains and lots of protein but less red meat more chicken and fish this
is much better for male fertility compared to a western diet which is usually categorized with
a lot of red meat a lot of processed foods a lot of fried foods and so less of that and more of
a Mediterranean diet is going to be helpful for your overall male Factor fertility a diet high and
trans fats has been shown to decrease male Factor fertility in sperm parameters by almost 20% trans
fats are formed in an industrial process in which a hydrogen is added to vegetable oil it turns the
oil into a more solid form at room temperature and it is used to increase the shelf life of packaged
Foods so some examples of foods that have a lot of trans fats can be commercial baked goods like
cakes and cookies that are individually wrapped and kind of buy at the grocery store a lot of fast
food fried food is cooked with trans fats and then stick margarine or short shortening often used in
cooking that can be full of trans fats so trying to avoid these or having less of these in your
diet is going to help you improve your fertility as far as looking at Key nutrients especially
in foods that can improve sperm parameters and malefactor fertility there's really three areas
that had the most evidence to support it that's looking for foods that are high in zinc folate and
antioxidants zinc folet and antioxidants have been shown to improve sperm parameters if you think
about it sperm is being made every single day that's a lot of cell turnover it's a lot of
reading DNA and if you can do that process in an environment where there's less free radicals
and less oxidative stress you're going to have better DNA replication and probably healthier
sperm and antioxidants folate and zinc have been shown to decrease free radicals and that
oxidative stress that's the reason that they think that sperm parameters are improved zinc can
be found in oysters beef and beans uh folate can be found in leafy green vegetables legumes and
some fortified cereals and antioxidants can be found in foods that have a lot of vitamin C
vitamin E such as oranges nuts and seeds so to recap nutrients nutrition extremely important
for male reproductive Health if you're going to choose a diet focus on a Mediterranean diet you're
looking for more fresh fruits and vegetables less red meat less processed foods you want to decrease
trans fats in your diet avoiding fast food I mean every once in a while enjoy fast food but just
not a routine part of of your diet having less of the commercial baked goods and then trying
to increase Foods in your diet that have a lot of zinc antioxidants and fully topic number two
exercise moving your body exercise is so important it helps decrease your stress it helps you sleep
it helps your metabolism but exercise is sort of the goldie lacks of recommendations when it comes
to male Factor fertility you don't want to do too little exercise but you don't want to do too
much exercise either you want to be right in the middle there's a wonderful article that came
out in 2023 from the world Men's Health journal and it went through and summarized a lot of the
amazing research looking at exercise in men's health specifically men's fertility the authors
recognized that the research is all over the place and it's hard to find strict guidelines for each
individual person but they did see trends that they wanted to report they have this nice little
graph here that's about physical um activity the type and the intensity and it's basically showing
that really really high intensity training high intensity levels of stress hormones actually going
to be stressful on your reproductive system and decrease sperm parameters but low and intermediate
regular exercise and moving your body can actually really be helpful for sperm production and your
overall male Factor fertility they specifically found that very heavy weightlifting and very
intense exercise and training regimens were poor for sperm parameters but again moderate exercise
was associated with ideal hormone levels including testosterone decreased DNA fragmentation and
overall better sperm parameters when patients hear this or you hear me talking about this you
say well that's great but what is intense and what is moderate like I need details tell me
what to do and I really understand that it's hard to individualize the research to each
individual person they share one study that gave one very strict guideline saying that
if someone bikes more than five hours per week that that can be associated with poor sperm
parameters another study showed no difference in the type of exercise like running racket Sports
cycling but that heavy competitive weightlifting was associated with lower sperm parameters
so how do I talk to my patients about it list I say I want you to move your body I think it
helps in so many aspects of our health including our reproductive Health this is not the time to
train for an Iron Man if you've never done this before or a marathon if you've never done this
before but moving your body is really important I think of moderate exercise about three or four
times a week would be perfect and you got to find what's right for you lifting is wonderful it's
just trying to get to those really really really heavy weights or making it a competitive thing
that seems to impact sper production and running is great cycling is great but maybe just not
too much not over five hours for the cycling piece so moderate moving your body but just not
to extremes that is the best recommendation now talk to your doctor about what's right for you
topic number three maintaining a healthy weight listen people can be fertile at many different
body sizes but there is evidence that being significantly overweight and significantly
underweight can impact male Factor fertility obesity can be associated with many different
poor male fertility parameters an excellent study published in fertility and sterility which is the
Journal of the American Society of Reproductive Medicine really went through the risks in
great detail it's an excellent study in this study they show this image talking about how many
different aspects of being overweight can impact male Factor fertility everything from epigenetics
like DNA methylation can be altered DNA damage and DNA fragmentation can be changed when there is
significant obesity hormonal changes associated with obesity having higher estrogen levels lower
testosterone levels really can change sex binding hormones and function of hormones throughout
the body and other things being obese impacts cardiovascular disease increase hypertension
chronic stress difficulty with sleep all of these factors can impact male Factor fertility and
sperm parameters and the authors conclude evidence strongly suggests that both obesity and metabolic
disorders such as diabetes and Metabolic Syndrome have a negative impact on various parameters of
male fertility from semen quality to sperm DNA integrity and even art or that means assisted
reproductive technology or IVF outcomes however lifestyle interventions such as physical exercise
generally appear to improve male fertility markers although the type and intensity of exercise may
play a crucial role so they are summarizing that previous study that went through a lot of other
studies how there are specific exercises and intensity level that can actually be too much or
too little you want to be just in the middle I want to make sure you realize though that being
under weight can also impact male fertility and overall health and well-being being in a state
of energy deficiency basically makes us feel like we're in fight ORF flight mode and our body
gets shifted away from focusing on reproduction to trying to just survive on a calorie deficit or an
energy deficit there's an excellent review article from the journal in metabolism and it goes through
the hormonal impact in detail of being underweight in both men and women and how it impacts their
fertility so again people can be fertile and happy and healthy and many different sized bodies
but there is a goal for moderation not being too overweight uh and not being too underweight and
I hope that this is helpful topic number four stress and male Factor fertility this is a tough
topic because stress can feel subjective and you could start stressing about being too stressed
and just struggling to have a family when you are ready and are ready to be a parent can be
stressful in and of itself so is that you're that the stress is causing the infertility or is
it the infertility that's causing the stress is it the chicken or the egg and it's just everything
in between but it is important to pay attention to stress because putting yourself in a stressful
state or not managing it really can impact so many different aspects of our health including male
Factor fertility a great cross-sectional study of almost 200 men published in the journal fertility
and sterility called called the effects of work and life stress on Sean quality really reviews
this impact in detail both perceived life stress meaning that men were filling out questionnaires
and talking about how stressed they felt in their everyday life plus two or more documented life
stress events such as a death of a family member job loss personal injury or illness both of those
things whether it's a life event or perceived stress both had an impact on male fertility and
sperm parameters so it doesn't matter which comes first and I don't want people to stress about
being stressed what I guide my patience is is we've got to learn how to manage stress we've got
to learn how to find joy in life because if you just ignore it or you try to push through it's not
going to get better so finding things to find Joy find happiness work with a therapist do exercise
Journal you know whatever it is that helps decrease your everyday stress and helps you find
joy is going to really help your overall health and well-being and only improve your male Factor
fertility I do have another video here on YouTube called stress and fertility where I go into to
some very detailed recommendations on how to help find resources for you to decrease your stress
the last topic I want to talk about is something to avoid so we've been talking about nutrition and
exercise and stress and ways to improve malefactor fertility this topic is what to avoid tobacco and
alcohol if you want to improve your malefactor fertility no smoking no vaping and really limit
alcohol smoking and vaping in particular results in poor sperm parameters higher DNA fragmentation
longer time to conception and increase risk of miscarriage a wonderful committee the opinion
from the American Society of Reproductive Medicine which I'll show you here really emphasizes the
research and the evidence surrounding how you should not be smoking or vaping when you are
trying to conceive it concludes that smoking impacts male reproductive hormones really
decreases testosterone sperm parameters are worse in smokers and smoking decreases
the success with fertility treatments such as IVF and smokers require an average double the
number of treatments like IVF Cycles in order to conceive and have a baby absolute recommendation
is to stop smoking stop vaping another topic to really consider limiting at a minimum is alcohol
I know alcohol is a part of our social fabric it's how we enjoy dinners out with friends it's how we
celebrate with a glass of champagne but regular heavy alcohol use can disrupt many parts of
our health it can change our metabolism it can change our sleep and it has been associated
with infertility and poor male Factor fertility in particular one large study published in an
excellent Journal human reproduction looked at self-reported alcohol use in men who were trying
to conceive and said in particular more than six servings of alcohol in a week or associated with
a longer time to conception a higher chance of infertility and the recommendation is to really
modify so the six servings of alcohol per week that's what that particular study showed I think
everybody's body is a little bit different that might actually be too much for a lot of people
because alcohol affects people differently uh what I tell my patients is that I do not think
alcohol should be a part of our everyday life and that if we are celebrating out to dinner enjoying
uh time with friends just have a little bit like a glass or two at the most U binge drinking is
also really not recommended it is so hard for our body to process disrupt sleep disrupts
metabolism and so a really special occasion but really try to limit alcohol intake to improve
your male Factor fertility so to recap we've gone over five natural ways to improve male Factor
fertility first we went through nutrition and diet we looked at overall diets and nutrients
that you can increase in your diet to improve fertility we went over exercise and activity
level not too much and not too little we went over the importance of a healthy weight not being
too over weight and not being too underweight as a way to improve fertility number four we went
over stress in men and how it can impact male fertility and sperm parameters and tips to improve
it and then finally we went through two things you could really limit or completely quit tobacco and
vaping and then alcohol use as a way to modify a lifestyle choice in order to improve male Factor
fertility so this is just the beginning I hope these five tips are helpful tune in to to part
two for five more tips to improve male fertility naturally I hoped you learned something today like
this video If you learned something comment with
#Boost #Male #Fertility #Naturally #Top #Tips #Healthier #Sperm #Part
source
Why are you talking about dubjects you dont deal with. Its not like men go to Ob/Gyns
Any data on marijuana?
Lora, you're seeing more of my comments now. I'm male, 52 in 2025, 16 million sperm per milliliter, and I live in Seattle. My viscosity is Moderate, my motility needs some improvement, and my morphology was 2%. I'm really paying attention to your male fertility videos.
I had 3 and 4 months miscarriage happened .last 1 year. So, is that can cause due to male sperm quality?
Whats best to have rest done for one who have no insurance age 55 male e
do the studies on red meat conflate grass fed and finished meat with hamburgers fried in seed oil?
Hi Doc , do you have any tips on improving sperm agglutination?
Dr Lora, you make me feel less alone and left behind on this journey
How do we explain alcoholics and drug addicts that have absolutely horrible diet, smoke, drink, do drugs all day and still get women (just like them – drug addicts) pregnant, non stop?
Thank you Doctor ♥️
Hi.lora.un.escamers.de.turquia.tiene.su.rostro.de.usted.me.estafo.dinero.con.su.nombre.me.mandava.fotos.de.usted.en.un.opital.en.ferma.me.pidio.ayuda.i.me.rovo.12..000.dolares.me.chantajeo.en.su.nombre.tengo.muchas.fotos.de.usted.que.me.enviava
Another fantastic video! I’d be interested in one that covers the scientific reasons why sperm banks restrict anonymous donors to Men under 38…
Hi.lora.gud.tips.❤.tenx
Trans fats were banned in the U.S. years ago. Could you please do your research on this and update your videos to reflect this?