Here is something most men are never told. Sperm take about 74 days to make, which works out at around three months once you allow for the time they take to mature and travel. That means what he does today shows up in his sperm in about three months, and what he did three months ago is what is being measured right now.
That is good news. It means the next 90 days are a real chance to change the result, and it gives you a clear window to work to instead of a vague "try to be healthier".
Start with heat
Sperm are made best when the testicles run slightly cooler than the rest of the body. So it makes sense to cut back on the things that warm them up for long stretches. Think hot baths, saunas, a laptop resting on the lap, and long sessions sitting in a hot car or at a desk. You don't need to live in fear of a warm bath, but regular, prolonged heat is worth reducing for these three months.
Then sleep and alcohol
Poor sleep is linked to lower sperm quality, and so is heavy drinking. For the 90 days, aim for a steady, full night's sleep and keep alcohol low. The aim is consistency, not perfection.
Smoking and the rest
Smoking (including vaping) is linked to poorer sperm quality, and stopping is one of the most useful changes a man can make. The same goes for recreational drugs and anabolic steroids, which can shut down sperm production altogether, so be open with your doctor about anything he has taken.
Food
A Mediterranean style pattern is the best studied for male fertility: plenty of vegetables, fruit, oily fish, nuts, olive oil, beans and whole grains, with less processed meat and fewer sugary drinks. Nothing exotic. Regular meals built around real food, most days.
Timing
Have sex every two to three days through the month. That keeps a steady supply of fresh sperm and removes the pressure of trying to time one perfect moment.
A word on supplements
I like Proxeed or Impryl, as they have the best research behind them. Be cautious with supplements, as over-supplementing can damage the sperm, even if the intention is good!
Then retest
After about three months, repeat the semen analysis. That gives you a fair comparison, and it tells you whether what he changed has made a difference.
My guide for men, Don't Accept "Fine", lays all of this out as a step by step plan, with a habit tracker, a food and nutrient section, a supplement table showing what has evidence and what doesn't, and a 90 day timeline so you know what to do each month.
Get Don't Accept "Fine" for £6.99
This post is general education and does not replace medical advice.