6 Step Guide to Increasing Your Sperm Count

Trak’s mission is to help you increase sperm count and maximize fertility. Follow this 6-step guide to increase your sperm count over the next 90 days.

Want a more personalized assessment? Take our 5-minute fertility quiz to learn your fertility risks and get tips for how to improve.

That’s right, get those guys good and frosty.  Your baby-makers like it chilly. Cooling your onions is one of the easiest ways to increase sperm count.

Your Testicles Need to Stay Cool

Testicles hang outside of the body – where they can catch some breeze and cool off – because they need to stay cooler than the rest of your body. Staying a few degrees below body temperature helps your kiwi’s do their two jobs: make testosterone, and make sperm.

Unfortunately our ways of life tend to heat up our dangly bits to the point where they’re not firing on all cylinders. Sitting, laptops, biking, tight clothes, hot baths… not sperm friendly.

The good news is that icing your nuts regularly has been shown to counteract our heat-related sack trauma and dramatically improve Family Jewel function. Some studies have shown that regular testicular cooling for 30-60 minutes a day for a few months can boost sperm counts up to 100%. That’s nothing to snicker at. And… since the testicle’s job #2 is to make testosterone, you’re likely to see a bump in your natural T, and that’s only going to help your overall health and vitality.

How to Ice Your Balls

So what’s the best way to cool your sandbags? Sure, a bag of frozen peas will do. But you might catch some funny looks, and peas don’t stay cool all that long. Plus, you might want to eat those peas someday.

So if you really want to get into cooling, get one of these devices made for the sole purpose of helping you ice your stones:

  • Snowballs™ Underwear is the scientifically backed cooling underwear designed to naturally improve male fertility and testosterone.  These comfortable, organic, all-day underwear are designed with a pouch fitting special ergonomic ice packs – SnowWedges™ – to keep your boys cool. That’s right – you can walk around cooling your nut sack all day without anyone knowing it.
  • Not into special underwear? Or maybe you’re not into underwear at all? Check out the Underdog™ Fertility Cooling Kit – a patented testicular cooling system designed to gently cool your balls by just sitting on it. It uses an ice pack with a novel wedge shape and precision insulation system to deliver the optimal amount of cooling. Do you have long commutes in the car? Why not use that time to cool your sandbags.

Whatever method you choose, try to cool your junk for 30-60 minutes each day. It works!

Heat sources that impact male fertility
Learn More about Ball Cooling

Note that we said sperm-friendly… NOT friendly-sperm (that would be gross).

A sperm-friendly diet means fueling your body with the key nutrients that your sperm need to grow and thrive. Things like fried foods, sodas, and soy are damaging, while loading up on nutrients like zinc, selenium, co-enzyme Q-10, and antioxidants that can increase sperm count and quality. Below is a list of some of the key nutrients for men’s reproductive health.

Nutrients for Better Sperm

Try a Daily Male Fertility Supplement

Nutritional supplements can be helpful. Most daily male fertility supplements contain a healthy blend of nutrients backed by clinical research. Just like women are advised to take pre-natal vitamins before getting pregnant, men can (and should) optimize their nutritional intake as well.

Fertility Foods and Meal Tips

Small changes to your diet can make a big impact. For instance choose sweet potatoes over potatoes, salmon over tuna, and olive oil over vegetable oil. Below is a list of some of the top sperm superfoods to start adding into your diet.

For more detailed insights on foods to incorporate into your diet, check out our more comprehensive breakdown of the Top 20 Sperm Superfoods. And for meal ideas, preparation tips, and other useful nuggets download our Men’s Guide to Nutrition.

Sperm-friendly superfoods
Get the Trak Man's Guide to Nutrition

Here’s a good rule of thumb: most chemicals are bad for your sperm. Unfortunately in today’s world, we are constantly surrounded by chemicals and other toxic agents that most likely aren’t doing any favors for our health or our sperm. Experts agree that chemicals and pollutants are most likely playing a dramatic role in the global drop in sperm count.

So when you set off to increase sperm count, try to identify the chemicals and toxins in your life that you can reduce or even eliminate. Think of the air you breathe, the drugs you take, the things you touch, the food you eat, the drinks you drink, etc.

Think about being a guy out in the woods breathing nothing but fresh, clean, mountain air. The closer you can get to being that guy, the better. Just don’t get eaten by wolves.

Be Aware of Medications, Drugs, and Steroids

Do you take medications? It’s worth asking your doctor if your meds could cause any fertility issues and whether there may be alternatives available. Especially if you’re on testosterone or steroids – those can shut down your sperm production entirely.

And drugs? Well… most drugs are bad. We don’t want to be a buzzkill, but if you’re trying to conceive laying off the narcotics is a good idea.

Be Aware of the Air Around You

Below are some of the top recreational, workplace, and environmental toxins pegged as sperm killers. We’re not saying quit your job –  just be mindful and keep yourself protected if you work in one of these environments.

Again – man in the woods, breathing the fresh mountain air…

Recreational toxins to male fertility
Occupations and chemicals damaging to sperm

Fish swim, birds fly, and guys gotta move!

Fat Can Be a Sperm Killer

Being overweight and sedentary is one of the strongest predictors of poor sperm quality and infertility. Why? Think of that extra fat you carry around as an estrogen factory. Your testicles need a healthy level of natural testosterone to do their job, and that extra belly jelly is diminishing your body’s testosterone level and ability to produce sperm. Studies have shown that getting even 20 minutes of cardiovascular exercise a day can increase sperm count.

Ready for a real downer? Here’s a BMI calculator that you can use to figure out how much weight you would need to lose to get yourself into the “Healthy” BMI range (18.5 – 25.0).  (For what it’s worth, we think the BMI ranges need some modern tweaking.  BUT studies do show that men in the Healthy BMI range have a significantly lower risk of infertility.)

Aim for a Healthy BMI

Losing weight sucks, but so does infertility.  If you’ve got some pounds to lose maybe now’s the time to kick the poor habits and get off the couch. You’ll feel great, but don’t just do it for yourself. Do it for your partner, and do it for your future child. Here’s some tips:

  1. Do you sit for long periods during the day (like a desk job)? Try a standing desk. Or at least getting up and walking around every 30 minutes or so. It helps.
  2. Walking is under-rated.  Getting yourself into a walking habit can be a great way to start exercising regularly.
  3. Do you have a gym membership? Great! Just remember – it’s not enough just to get the membership. You should also try to go the gym.

Start small. Small steps can lead to a big change.

We’ve got more tips below. And stay tuned for Step 6 – which is a much more fun tip for increasing your sperm count. We promise.

Exercise tips for male fertility

Think about it – we spend about a third of our whole life asleep, yet we hardly pay any attention to it. If you want to improve not just your fertility, but also your overall health and wellbeing, investing in better sleep is a great way to do it.

Your body recovers during sleep. It’s also when your body manufactures testosterone. That’s why, if you ever have your testosterone tested, they measure it in the morning shortly after you wake up.

Try to get 7-8 hours of sleep every night. We know it can be tough, but the science shows that that’s the right amount for your health and sperm.

Try to stay on a regular routine (the best you can), avoid caffeine after 3pm, and limit your screen time and light exposure the best you can.  There’s also a bevy of new devices and professional treatment options out there to help you improve sleep. The technology to help people sleep is getting really sophisticated and worth checking out. Good sleep is important and worth the effort and investment to get it right.

Good news gentlemen: you need to ejaculate regularly, and you need to have good sex. Win. Win.

You Need to Ejaculate Regularly

It’s just part of being a guy. Regular ejaculation helps keep everything down there healthy and fresh.

Try to ejaculate every 2 to 3 days. Ejaculating less frequently than that can lead to a build up of dead sperm cells and poor sperm quality. On the other hand, ejaculating more frequently than every few days can reduce your sperm count (your body needs a few days to replenish itself with healthy sperm.)

Frequent ejaculation isn’t just good for your sperm. It’s good for your overall health too. For example, studies have shown that men who ejaculate more frequently (more than 21 times per month) are at lower risk of prostate cancer than men who don’t ejaculate very often. The general hypothesis is that ejaculation helps rid the body of harmful toxins. Again, keeping things healthy and fresh down there.

So there you go guys – build it into your schedule (and feel free to blame us). It’s for your own good.

Don’t Just Have Sex. Have “Good” Sex

Second, studies have shown that having “Good Sex” improves fertility in both men and women. Why? Thank Mother Nature.

  • For Men: Good sex helps the body draw deeper for healthier, fresher sperm. Holding off and taking your time to get excited can help the body ejaculate more sperm. Good sex also boosts your testosterone, can be a great stress reducer, and can improve your sleep and overall mood.
  • For Women: Good sex can lead to more cervical mucus to make sex more enjoyable and help sperm swim up into the fallopian tube. Vaginal contractions that occur during orgasm can help draw sperm up into the body. Sexperts also say the satisfying release and deep relaxation that follows good sex is beneficial for fertility.

What does this mean? It means you, my friend, get to focus on two things we bet you enjoy: a healthy love life and regular ejaculation.

It’s. Just. Good. Science.

Sex Tips for Couples Trying to Conceive

That’s right, get those guys good and frosty.  Your baby-makers like it chilly. Cooling your onions is one of the easiest ways to increase sperm count.

Your Testicles Need to Stay Cool

Testicles hang outside of the body – where they can catch some breeze and cool off – because they need to stay cooler than the rest of your body. Staying a few degrees below body temperature helps your kiwi’s do their two jobs: make testosterone, and make sperm.

Unfortunately our ways of life tend to heat up our dangly bits to the point where they’re not firing on all cylinders. Sitting, laptops, biking, tight clothes, hot baths… not sperm friendly.

The good news is that icing your nuts regularly has been shown to counteract our heat-related sack trauma and dramatically improve Family Jewel function. Some studies have shown that regular testicular cooling for 30-60 minutes a day for a few months can boost sperm counts up to 100%. That’s nothing to snicker at. And… since the testicle’s job #2 is to make testosterone, you’re likely to see a bump in your natural T, and that’s only going to help your overall health and vitality.

How to Ice Your Balls

So what’s the best way to cool your sandbags? Sure, a bag of frozen peas will do. But you might catch some funny looks, and peas don’t stay cool all that long. Plus, you might want to eat those peas someday.

So if you really want to get into cooling, get one of these devices made for the sole purpose of helping you ice your stones:

  • Snowballs™ Underwear is the scientifically backed cooling underwear designed to naturally improve male fertility and testosterone.  These comfortable, organic, all-day underwear are designed with a pouch fitting special ergonomic ice packs – SnowWedges™ – to keep your boys cool. That’s right – you can walk around cooling your nut sack all day without anyone knowing it.
  • Not into special underwear? Or maybe you’re not into underwear at all? Check out the Underdog™ Fertility Cooling Kit – a patented testicular cooling system designed to gently cool your balls by just sitting on it. It uses an ice pack with a novel wedge shape and precision insulation system to deliver the optimal amount of cooling. Do you have long commutes in the car? Why not use that time to cool your sandbags.

Whatever method you choose, try to cool your junk for 30-60 minutes each day. It works!

Heat sources that impact male fertility
Learn More about Ball Cooling

Note that we said sperm-friendly… NOT friendly-sperm (that would be gross).

A sperm-friendly diet means fueling your body with the key nutrients that your sperm need to grow and thrive. Things like fried foods, sodas, and soy are damaging, while loading up on nutrients like zinc, selenium, co-enzyme Q-10, and antioxidants that can increase sperm count and quality. Below is a list of some of the key nutrients for men’s reproductive health.

Nutrients for Better Sperm

Try a Daily Male Fertility Supplement

Nutritional supplements can be helpful. Most daily male fertility supplements contain a healthy blend of nutrients backed by clinical research. Just like women are advised to take pre-natal vitamins before getting pregnant, men can (and should) optimize their nutritional intake as well.

Fertility Foods and Meal Tips

Small changes to your diet can make a big impact. For instance choose sweet potatoes over potatoes, salmon over tuna, and olive oil over vegetable oil. Below is a list of some of the top sperm superfoods to start adding into your diet.

For more detailed insights on foods to incorporate into your diet, check out our more comprehensive breakdown of the Top 20 Sperm Superfoods. And for meal ideas, preparation tips, and other useful nuggets download our Men’s Guide to Nutrition.

Sperm-friendly superfoods
Get the Trak Man's Guide to Nutrition

Here’s a good rule of thumb: most chemicals are bad for your sperm. Unfortunately in today’s world, we are constantly surrounded by chemicals and other toxic agents that most likely aren’t doing any favors for our health or our sperm. Experts agree that chemicals and pollutants are most likely playing a dramatic role in the global drop in sperm count.

So when you set off to increase sperm count, try to identify the chemicals and toxins in your life that you can reduce or even eliminate. Think of the air you breathe, the drugs you take, the things you touch, the food you eat, the drinks you drink, etc.

Think about being a guy out in the woods breathing nothing but fresh, clean, mountain air. The closer you can get to being that guy, the better. Just don’t get eaten by wolves.

Be Aware of Medications, Drugs, and Steroids

Do you take medications? It’s worth asking your doctor if your meds could cause any fertility issues and whether there may be alternatives available. Especially if you’re on testosterone or steroids – those can shut down your sperm production entirely.

And drugs? Well… most drugs are bad. We don’t want to be a buzzkill, but if you’re trying to conceive laying off the narcotics is a good idea.

Be Aware of the Air Around You

Below are some of the top recreational, workplace, and environmental toxins pegged as sperm killers. We’re not saying quit your job –  just be mindful and keep yourself protected if you work in one of these environments.

Again – man in the woods, breathing the fresh mountain air…

Recreational toxins to male fertility
Occupations and chemicals damaging to sperm

Fish swim, birds fly, and guys gotta move!

Fat Can Be a Sperm Killer

Being overweight and sedentary is one of the strongest predictors of poor sperm quality and infertility. Why? Think of that extra fat you carry around as an estrogen factory. Your testicles need a healthy level of natural testosterone to do their job, and that extra belly jelly is diminishing your body’s testosterone level and ability to produce sperm. Studies have shown that getting even 20 minutes of cardiovascular exercise a day can increase sperm count.

Ready for a real downer? Here’s a BMI calculator that you can use to figure out how much weight you would need to lose to get yourself into the “Healthy” BMI range (18.5 – 25.0).  (For what it’s worth, we think the BMI ranges need some modern tweaking.  BUT studies do show that men in the Healthy BMI range have a significantly lower risk of infertility.)

Aim for a Healthy BMI

Losing weight sucks, but so does infertility.  If you’ve got some pounds to lose maybe now’s the time to kick the poor habits and get off the couch. You’ll feel great, but don’t just do it for yourself. Do it for your partner, and do it for your future child. Here’s some tips:

  1. Do you sit for long periods during the day (like a desk job)? Try a standing desk. Or at least getting up and walking around every 30 minutes or so. It helps.
  2. Walking is under-rated.  Getting yourself into a walking habit can be a great way to start exercising regularly.
  3. Do you have a gym membership? Great! Just remember – it’s not enough just to get the membership. You should also try to go the gym.

Start small. Small steps can lead to a big change.

We’ve got more tips below. And stay tuned for Step 6 – which is a much more fun tip for increasing your sperm count. We promise.

Exercise tips for male fertility

Think about it – we spend about a third of our whole life asleep, yet we hardly pay any attention to it. If you want to improve not just your fertility, but also your overall health and wellbeing, investing in better sleep is a great way to do it.

Your body recovers during sleep. It’s also when your body manufactures testosterone. That’s why, if you ever have your testosterone tested, they measure it in the morning shortly after you wake up.

Try to get 7-8 hours of sleep every night. We know it can be tough, but the science shows that that’s the right amount for your health and sperm.

Try to stay on a regular routine (the best you can), avoid caffeine after 3pm, and limit your screen time and light exposure the best you can.  There’s also a bevy of new devices and professional treatment options out there to help you improve sleep. The technology to help people sleep is getting really sophisticated and worth checking out. Good sleep is important and worth the effort and investment to get it right.

Good news gentlemen: you need to ejaculate regularly, and you need to have good sex. Win. Win.

You Need to Ejaculate Regularly

It’s just part of being a guy. Regular ejaculation helps keep everything down there healthy and fresh.

Try to ejaculate every 2 to 3 days. Ejaculating less frequently than that can lead to a build up of dead sperm cells and poor sperm quality. On the other hand, ejaculating more frequently than every few days can reduce your sperm count (your body needs a few days to replenish itself with healthy sperm.)

Frequent ejaculation isn’t just good for your sperm. It’s good for your overall health too. For example, studies have shown that men who ejaculate more frequently (more than 21 times per month) are at lower risk of prostate cancer than men who don’t ejaculate very often. The general hypothesis is that ejaculation helps rid the body of harmful toxins. Again, keeping things healthy and fresh down there.

So there you go guys – build it into your schedule (and feel free to blame us). It’s for your own good.

Don’t Just Have Sex. Have “Good” Sex

Second, studies have shown that having “Good Sex” improves fertility in both men and women. Why? Thank Mother Nature.

  • For Men: Good sex helps the body draw deeper for healthier, fresher sperm. Holding off and taking your time to get excited can help the body ejaculate more sperm. Good sex also boosts your testosterone, can be a great stress reducer, and can improve your sleep and overall mood.
  • For Women: Good sex can lead to more cervical mucus to make sex more enjoyable and help sperm swim up into the fallopian tube. Vaginal contractions that occur during orgasm can help draw sperm up into the body. Sexperts also say the satisfying release and deep relaxation that follows good sex is beneficial for fertility.

What does this mean? It means you, my friend, get to focus on two things we bet you enjoy: a healthy love life and regular ejaculation.

It’s. Just. Good. Science.

Sex Tips for Couples Trying to Conceive